My Exeter Speed athletes are currently in Specific Preparation Meso 1, whereas my University of Exeter athletes are in Specific Preparation Meso 2. There are subtle differences between these blocks of training to ensure very gradual progression towards competitions. Mesos typically last between 2 and 4 weeks depending on calendar events. The major differences are listed below:

1. Extensive to intensive plyometrics. I like athletes to progress from low intensity, high volume jumps focussing on rhythm, foot position and intramuscular coordination through to lower volume and higher intensity plyometrics focussed on maximum output.

2. Extensive to intensive ballistics. I love throwing medicine balls around. Like plyometrics, we start with high volume and lower intensity work so that athletes can learn to yield and rebound efficiently. We eventually progress to hurling shots as far as possible.

3. More work in spikes. I also gradually phase athletes into using spikes in training. Lower limb injuries are so common due with athletes, and in my opinion, it’s because athletes have weak feet and ankles, and poor balance, proprioception and technique. The next time we enter a General Preparation phase of training, I am considering introducing some activities to target this. I would love to have athletes training spikes more often, but I think it would lead to lots of missed sessions, so we phase very gradually into spikes.

4. Moving towards strict speed endurance work. Our Friday sessions are off-track and consist of speed endurance-focussed work. This follows an old-fashioned long-to-short methodology. I also start these sessions on steep steps then gradually move to shallow hills and finally onto track for proper speed endurance sessions in spikes with full recoveries.