Workouts
It is very important to have a plan for how to improve. The workouts should show progression through the phases of your season to peak at the right time and should also be event specific. If you have something that works for you, you can use it. As an Unattached Athlete you have the freedom to schedule your week how you like and use whatever program you feel will work. This is a blessing because you know how you feel better than anyone. But the negative is that not everyone is qualified to write a program and/or has the discipline to follow it.
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A great tool to use if you are coaching yourself and are in need a quality program that is event specific at a good price a tool you can use is Trackwired. There you can find quality training programs for every event, general conditioning programs and lifting programs including videos showing techniques for every drill and personalized tools to help reach your goals. For more information check out their website and their videos on YouTube.
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Lastly if the facilities you have available to you do not provide all of the tools you need make sure to keep in mind the energy system that is being Trained. What is the point of the exercise and how can it be replicated safely if you don't have the right training materials.