Summer Conditioning
Ab Workouts (Every Day)Sit Up
Crunch Oblique Crunch Tailbone Lift Elbow to knee sit up SLOW Bicycles (Cross Crawl) Reach Through Plank as long as you can, trying to increase every day You need to do the ab workout EVERY DAY! *Note each week increase number of reps by 10 example 1st week 20, 2nd week 30, 3rd week 40* |
Indoor Track
Week 4
12/3/13 |
Weight Room
Distance Endurance, wk. 4, last week *Distance should increase weight* Barbell Bench Press 3 sets of 20 Dumbbell Military Press 2 sets of 20 Standing Flyes 3 sets of 20 Leg Press 3 sets of 20 Wide Grip Pull-ups 2 times to failure (Push Ups 2 times to failure) Hammer Curls 2 sets of 20 Leg Curls 3 sets of 20 Calf Raises 3 sets of 20 Sprinters and Jumpers Mesocycle 2 Session 3 Clean high pulls, high above the knee 3 sets of 6 Back Squats 3 sets of 15 Step-Ups 2 sets of 15 Leg Curls 3 sets of 15 (lunges) Calf Raises 3 sets of 15 Stability Ball Crunches 3 sets of 15 Stability Ball Cross Crunches 3 sets of 15 Stability Ball Lying Knee Lifts 3 sets of 15 Throwers Mesocycle 2 Session 3 Push Jerk 3 sets of 4 Snatch High Pulls 3 sets of 6 Front Squats 3 sets of 12 Good Mornings 3 sets of 12 Plank 2 times until failure Side plank once on each side to failure |
Week 3
11/26/12 |
Track Workout
400 meter warm-up Group Stretch Everyone does the warm up together Distance: 800 meter warm up Timed 3200 meters (80-90% effort) 800 meter cool down Mid-Distance: 800 meter warm up with distance crew 2x 400 meter repeats 2x 800 meter repeats 2x 400 meter repeats Sprinters: Track Ladder (all performed at no more than 80% effort) 100 meters 200 meters 300 meters 200 meters 100 meters Throwers: On football field 10 meters and back 20 meters and back 30 meters and back 40 meters and back 50 meters and back Event practice as time allows |
11/27/12 |
Weight Room
Sprinters: Mesocycle 2 Session 1 Power clean, hang above knee 3 sets of 4 Front Squats 3 sets of 15 Lunges 2 sets of 15 Romanian Deadlifts 3 sets of 15 Calf Raises 3 sets of 15 Crunches 3 sets of 25 Cross- Knee Crunches 3 sets of 25 Throwers: Mesocycle 2 Session 1 Power Snatch 3 sets of 4 Snatch Pulls 3 sets of 6 Weighted Lunges 3 sets of 12 Crunches 3 sets of 20 Distance: Endurance Phase week 3 Barbell Bench Press 3 sets of 20 Dumbbell Military Press 2 sets of 20 Standing Flyes 3 sets of 20 Leg Press 3 sets of 20 Wide Grip Pull-ups 2 times to failure (Push Ups 2 times to failure) Hammer Curls 2 sets of 20 Leg Curls 3 sets of 20 Calf Raises 3 sets of 20 |
11/28/12 |
Track Workout
400 meter warm up Stretch Distance and Mid-distance: Jog to Fairfield and Mutton Hollow Surge up Mutton Hollow to Boynton Gently jog down Repeat Jog back to high school Sprinters: 400 meter repeats 4 times with full recovery in between Jog straight-aways Sprint Curves (80% effort) Hill Work: Surge up the hill between the school and the track 5 times (80% effort) focusing on driving the arms Throwers: On football field 10 meters and back 20 meters and back 30 meters and back 40 meters and back 50 meters and back Event practice as time allows |
11/29/12 |
Weight Room
Sprinters and Hurdlers: Mesocycle 2 Session 2 Power Snatch 3 sets of 4 Incline Press 3 sets of 15 Seated Rows 3 sets of 15 Standing Military Press 3 sets of 15 Prone Hold, elbows 3 sets of 20 seconds Side Hold, elbows 3 sets of 20 seconds supine Hold, elbows 3 sets of 20 seconds Throwers: Mesocycle 2 Session 2 Power Clean 3 sets of 4 Clean Pulls 3 sets of 6 Bent-over rows 3 sets of 12 Standing Military Press 3 sets of 12 Medicine Ball Wood Chops 3 sets of 12 Medicine Ball Cross Body Wood Chops 3 sets of 12 Distance: Endurance Phase week 3 Barbell Bench Press 3 sets of 20 Dumbbell Military Press 2 sets of 20 Standing Flyes 3 sets of 20 Leg Press 3 sets of 20 Wide Grip Pull-ups 2 times to failure (Push Ups 2 times to failure) Hammer Curls 2 sets of 20 Leg Curls 3 sets of 20 Calf Raises 3 sets of 20 |
Week 2
11/20/12 |
Sprinters Jumpers and Hurdlers
Clean High Pulls, hang, 3 sets of 6 Back Squats 3 sets of 15 Step-Ups 2 sets of 15 Leg Curls 3 sets of 15 Calf Raises 3 sets of 15 Stability Ball Crunches 3 sets of 15 Stability Ball Cross Knee Crunches 3 sets of 15 Stability Ball Lying Knee Lifts 3 sets of 15 (if the stability ball is not available these core exercises can be done on the ground) Throwers Push Jerk, 3 sets of 4 Snatch High Pulls 3 sets of 6 Front Squats 3 sets of 15 Incline Press 3 sets of 15 Medicine Ball Wood Chops 3 sets of 15 Medicine Ball Cross Body Wood Chops 3 sets of 15 Distance Barbell Bench Press 3 sets of 20 Dumbbell Military Press 2 sets of 20 Standing Flyes 3 sets of 20 Leg Press 3 sets of 20 Wide Grip Pull-ups 2 times to failure (Push Ups 2 times to failure) Hammer Curls 2 sets of 20 Leg Curls 3 sets of 20 Calf Raises 3 sets of 20 |
11/19/12 |
Jog 400 meters
Stretch Warm Up WORKOUT Sprinters, Jumpers And Hurdlers 6 200m sprints at 80% effort 80% is a good effort but not an all out sprint walk 200 meters in between each set Jumpers 50m Curve Sprints(High Jump) 50m Straight away sprints (long Jump) skipping takeoffs *takeoff every other step* Double Leg Spring forward and backward single leg hop forward and backward 3 step jump for height Hurdlers Drills Trail Leg Drill 5 sets of 5 hurdles Lead Leg Drill 5 sets of 5 hurdles Start to the first hurdle Sprinters Tuck Jumps 2 sets of 10 Tuck jumps are done by squatting down then exploding off the ground as high as possible. While in the air, the goal is to "tuck" your legs into your chest as high as possible before landing again. Immediately upon landing, quickly squat down and explode off again. There should be a constant and smooth transition throughout all the jumps. Rocket Jumps 2 sets of 10 Rocket jumps are performed exactly like tuck jumps in the initial exploding phase. Except this time, the point is to get a full stretch from the tips of your fingers to your toes. While in air, your body will look like a straight line. Immediately upon landing, quickly squat down and explode off again. Lunge Jumps 2 sets of 10 Lunge jumps are done by beginning in the "lunge" position then exploding off the ground. While in air, your legs will cycle so the front leg is behind you and the leg that was behind you is in front. The goal is to get as high as possible and to land in the lunge position with the legs that were switched in air. Then, explode off again. Line Hops 2 sets of 10 Line hops are the quickest moving exercise out of the nine. Draw an imaginary line and stand on one side of it with your feet close together. The idea is to bounce back and forth across this "line" as quickly as possible while your feet stay close together. To keep a good balance, extend your arms out to the side. Distance Ladder 4-8-12-8-4 400 meters timed 800 meters timed 1200 meters timed 800 meters timed 400 meters timed These are to be done at 80% effort |
Week One
Session 1 - Sprint/Hurdle/Jump |
Power Clean: hang, above the knee 3 sets of 4
Back Squats: 3 sets of 15 Lunges: 2 sets of 15 Leg Curls 3 sets of 15 Weighted Calf Raises 3 sets of 15 Crunches 2 sets of 20 Cross Knee Crunches 2 sets of 15 |
Session 2 - Sprint/Hurdle/Jmp |
Power Snatch, hang above the knee 3 sets of 4
Bench Press 3 sets of 15 Pull-ups 3 times to failure Seated Military Press 3 sets of 15 Prone hold, elbows 2 sets of 20 Side Hold, elbows 2 sets of 20 |