How They Train: Sheepshead Bay's Darryl Bradshaw

Name:  Darryl Bradshaw

Age: 18

School:  SheepsheadBay HS

Coach: John Padula, Rori Kelly, DR. Phipps

Personal Bests: 55h 7.44, 110hh 14.17, 200 22.54, 400 49.7, LJ 22’3”, Penthalon 3013

Accolades: PSAL city champion 55h, 110h, LJ, Multi. State champion 4x100, 2^nd place 110h states, 2nd place shuttle hurdle 2008 nsic and nin, 4x100 national champion, PSAL  city champion MVP indoor and outdoor 2008, Daily news Track athlete of the year 2008. 11 school records ( 55HH, 60HH, LJ, 4x200 indoor, SHR indoor, 110HH, 4x100, 4x200 outdoor, SHR outdoor, and Multi).

Typical Training Week

a.       Pre-Season

All of these workouts begin with a 400m warm up, 10 strides, running drills 2x each 30m, and Hurdle mobility drills.

Monday: 5 x 1H, 5X 2H, 5 X 3H.  4 sets of lunges with 225 lbs, 4 sets standing leg curls 110 lbs, 4 sets of abduction and adduction of the hip on the cable crossover 120lbs.
Tuesday: 15 x 150m hill runs with walk back recovery. 30 push ups before each rep.

Wednesday: Circuit training: 2 laps around our track stopping every 50m at a designated station to perform a core or strength exercise.
Thursday: 5x 4 Hurdles (half spaced) – quick feet. 5x 5 hurdles spaced to hit under 1 second each.  4 sets of power cleans 155, 185, 225, 245, 4 sets of squats 225, 315, 365, 405. 4 sets hip abduction adduction 120lbs
Friday: 10 minute jump rope, flexibility, core exercises ( v-ups, leg lifts, med ball tosses, knee lifts, and Swiss ball circuit.
Saturday: 15 x 150m hill runs. Walk down recovery. 30 push ups before each rep
Sunday: 10 minute jump rope, Flexibility, Core exercise

All workouts finish with a 5 minute jog cool down and stretching.

b.      Season

Monday: 3x 1h, 3x 2h, 3x 3h, 3x4h 1x 250. 4 sets power cleans 155, 185, 225, 265, 4 sets of lunges 225, inner outer thigh.
Tuesday: Baton passes: Run 1 lap(150m hallway) and pass the baton only running hard on the take out and the exchange. 6 x 1 lap,1 x 2lap. 30 push ups between each rep. Core exercises
Wednesday: 4x 60m starts, 1x 150m hard, 1x 250m hard. Core exercise
Thursday: At the Armory with coach Phipps. Cuban Shuffle step 4x 4h 7m space, 4x 5 hurdles 5 step, 5 step 3 step 5 step, 15 lead snaps over 2 hurdles.         
Friday: 10 minute jump rope, flexibility, core exercises

Saturday: Meet or rest
Sunday: 10 minute jump rope, flexibility, core exercises

Goals:  Under 7.2 in the 55H, Under 7.8 in 60h, under 13.5 in 110h, over 23’ in the LJ.  

Coaches’ Philosophy  (by Padula): My coaching Philosophy is to help prepare kids for life not just a race. I try to instill the importance of education, hard work, dedication, and responsibility into each athlete.  Team meetings are very important.  This is when I get to emphasize to the kids that they are students first and athletes second.  They are constantly reminded of this philosophy every time they come into the track office.  The track office is a learning environment for the team. At times the track office seems like a library. It is filled with textbooks from every class and several computers so the athletes can do homework before or after practice. We also have study groups and tutoring sessions before and after school.  I believe this environment provides the team with strength and determination which allows them to excel in the classroom and on the track.

Another important part of my coaching philosophy is getting to know each kid on a personal level. I try to spend a couple of minutes each week getting to know what is going on in their lives at home and in their classes. This allows me to know when a kid needs a day off and when I can push them harder. Overall I try to treat each kid on the team as if they were my own son or daughter.                  

Our training program follows the guidelines set forth in the USATF level 2 coaching school. We start out with general preparation in the summer at Big Apple games. During this time we only do drills no running. We also lift legs twice a week and we do our core exercises four days a week. In the fall we continue our general prep but we now begin running. The focus at this time is to develop acceleration. We will also run hills twice a week for speed endurance. As the indoor season starts to progress we gradually increase the intensity and decrease the volume of our workouts. This years team is very talented so we are trying to peak for Nationals. After Nationals we will take 1 week off and another week of active rest and then begin to prepare for outdoor season.