16 Week Face of America Training Plan & Guide

     Put goals in writing so that both athlete and coach may continually review and monitor progress. Ensure that daily training and periodic training markers (i.e., timing specific distances e.g., 400 m, 1 mile) are structured to capture performance improvements, progress, or decline. Otherwise, you’re just “wingin’ it” and hoping you’ll improve and achieve goals. If goals are done right, athletes will know just as well as coaches whether they are accomplishing established short-term goals, and to the extent which they’re progressing. Establish an overall goal support network so that others are aware of and can support and encourage goals (i.e., performance outcomes). A typical network may include coaches, spouses, parents, and teammates (when applicable). Provide constant relevant feedback to your athletes on how they are progressing towards goals. This is where quantifiable performance oriented goals make it easy for coaches and athletes (even self-coached athletes) to track progress! Positive thoughts through the use of imagery are an important component of training and racing efforts, and if learned well, imagery can sharpen focus to more quickly pick up on relevant cues, correct faltering technique, motivate, and adjust intensity. Research has indicated that imagery results in subliminal neuromuscular patterns being present, (and although much less prominent), are identical to those when actually performing the exercise. In effect, it’s giving the mind and body a rehearsal of proper form and desired performance without physically performing the task. The visualization aspect of imagery can be externally or internally oriented. By this I mean, external is comparable to watching yourself perform by viewing a video, while internal is a perspective view from your eyes – as if the camera was imaging what your eyes see. Below are some suggested steps to begin performing mental imagery.    Imagery Mental Imagery has been around for over 130 years, with German researcher and Professor Wilhelm Wundt often being named as the originator in 1876. However, in the psychological application sense, was not fully revived in the United States until the 1960’s and 70’s (Holt, Horowitz). Sometimes called Mental Practice or Visualization, Imagery is a systematic process of using your imagination in order to guide your thinking in a positive way. Specifically, you use your mind like a video playback device to correct technique, see yourself successfully coping within a stressful environment (e.g. competition), as well as visualizing optimal performance. While visualizing the performance, you can make it seem as though you feel light and effortless, while performing a fast, strong, and confident race. Imagery is an effective method to re-visit performance goals and dreams, or re-familiarize yourself with a race course, the warmup area or route you plan to take, your race day routine, etc. 13    Find a quiet place where you won’t be interrupted. Assume a comfortable position that will easily allow you to let go and relax. To become more relaxed, first perform so

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