Norman "Nick" S.

Over the past several years I have gained many valuable experiences coaching at the collegiate, high school and youth levels. Currently I am the part time head coach for the Triton College track and field program. I was hired to start the track and field program from scratch in 2013 and possibly a cross country program in the future. Note also in one year did we have six NJCAA Division III National Qualifiers in track and field, we also had the highest team GPA on campus including an NJCAA All-Academic American who was awarded the NJCAA Superior Academic Achievement. Currently, in our second year, our squad has increased in numbers with more athletes in specialty events such as high jump, long jump, and even a heptathlete. Most of my athletes currently have a 3.0 GPA or higher.
Before I was hired at Triton College, I was an assistant coach at Geneva High School. In 2013, our high school won the IHSA Class 3A Sectional Championships. The high school’s track and field program had a great reputation in the state of Illinois both in track and field and academics. In addition to coaching at the high school level I also have coached youth athletes through private coaching and as part of three different USATF sanctioned club programs, two of which I founded.
Before Geneva High School, I served on the cross country and track and field coaching staff at NCAA Division-III member Rockford College for two years. At Rockford College, I assisted with multiple event groups including middle and long distance, jumps, and sprints events. I was able to make a long lasting mark on the Rockford College program by serving as the staff’s primary recruiter as a volunteer coach. At a small private college where athletics are counted on to boost enrollment I was able to secure the program’s largest recruiting class in 2012. In 2005 I was the volunteer distance coach at Springfield’s Lanphier High School while I was a TV news reporter at WCIL-TV.
My success as a recruiter has been aided by my ability to network and relate to high school and club coaches. The connections I was able to make throughout the Chicagoland area and the region have helped build the reputation of Triton’s emerging program. Additionally, my friendly and enthusiastic personality has given me the ability to communicate well with recruits, their families and their coaches.
As a military veteran that served my country for nine years, I have learned that hard work equals success. I go above and beyond for all of my athletes and in all that I set my mind to. These are lessons I look forward to teaching to the student-athletes I am able to coach.
I am a certified coach Level 2 coach with the United States Track and Field Association and both Level 2 certifications are in jumps and youth.

Competed with the All-Navy team out in the West Coast after high school. In high school I was versatile in the long jump, triple jump, high jump, sprints, and mid distance. Currently I finished 5 marathons and an ultra marathon.

Here is a macro cycle with my mid distance runners with my junior college for their first month. Mid distance. All my athletes will get a set macrocycle (i.e. annual plan) for the year or season. A microcycle (i.e. weekly plan) will later be created

Macrocycle 800 & 1500
Mid – Distance
Spring 2015

Feb. 23 Mon. Continuous Run 4 miles ____ Pace
24 Tues. 3 mile jog. Weight/Core
25 Wed. 1 Set Progressive Mile Repeats. 2 min rest in between rep/3 min rest set
26 Thurs. 4 (200m - :30 sec., 300m - :48., 400m - :70 sec.) with 90 second rest
27 Fri. Continuous Run 6 miles L.S.D.

Mar. 02 Mon. Continuous Run 4 miles ____ Pace
03 Tues. 3 mile jog. Weight/Core
04 Wed. 2 Sets Progressive Mile Repeats . 3 min in between rep/4 min rest set
05 Thurs. Pre – Meet - Continuous Run 3 miles L.S.D. Carbs with limited protein
06 Fri. Race 800, mile, and/or 4X4. Carthage.

Mar. 09 Mon. Continuous Run 5 miles ____ Pace
10 Tues. 3 mile jog. Weight/Core (Increase reps/weight)
11 Wed. 3 Sets Progressive 800 Repeats. 1 min rest in between rep/2 min rest set
12 Thurs. 2 (1100m – 3:25, 800m – 2:28, 600m – 1:48, 500m – 1:26) w/ 3min. rest
13 Fri. Continuous Run 6 miles L.S.D.

Active/Dynamic stretches before and static after. One lap warm up for my non distance kids before a workout while my mid to long distance athletes will get a one mile to two mile warm up.