Mon: disc progression (line drill 50m spinning on the track), 6 x open chest, 12 x snaps, 6 x south africans, 10 throws); shot progression (line drill 50m, 12 x shot punches, 12 x switches, full ring 12 light shot/6 heavy shot/ 12 light shot)
Tue: xfit, cone throws
Wed: disc warm-up (3 x open chest, 6 x snaps, 3 x south africans, 3 full), disc meet simulation (3 throws measured); shot warm-up (3 x shot punches, 3 x switches, 3 x full ring), shot simulation (3 throws measured)
We will hold practice at the SA track Wed-Sat, March 17 - 20, at the following times:
1:00 for Throwers and distance
2:00 for LJ, HJ, sprinters, and hurdlers
2:30 for TJ and pole vault
The following is a 5 day workouts plan for those going out of town that can be spaced out over any of the next 10 days. All of the workouts should take you no more than 20 to 30 minutes.
*On off-days, you can jog, stretch, and do abs.
**Distance, try to get 2-6 miles ontop of the following plan everyday (with 1-3 off-days, depending on how you feel) to keep your mileage up.
You will only get out of this what you put into it. PUSH YOURSELF.
DAY 1
3-5 min warm-up jog
standard static stretches
dynamic stretches and running drills
3x (maximum effort for 60 seconds, 120 second jog run, maximum effort for 120 seconds, 180 seconds job run); 5 min cool down jog; deep stretching
DAY 2
3-5 min warm-up jog
standard dynamic stretches
dynamic stretches and running drills
Circuit (do each in 30 seconds increments with no more than 5 seconds rest between)
1.) Right Leg Hop (for speed and distance)
2.) 20 Push-ups
3.) Left Leg Hop (for speed and distance)
4.) Crunches
5.) Tuck Jumps
6.) 15 Diamond Push-ups
7.) Two-Foot Forward Hop
8.) Opposite Knee Crunches
9.) Ankle Hops (balls of feet jumps)
10.) 15 Wide Arm Push-ups
11.) Right Leg Squat
12.) Bicycles
13.) Left Leg Squat
14.) Plank
15.) Squat Jump
16.) Reverse Plank
17.) Side to side hops
18.) Right Side Plank
19.) Backwards Run
20.) Left Side Plank
21.) Superman
5 minute jog
deep stretching
DAY 3
3-5 min warm-up jog
standard static stretches
dynamic stretches and running drills
6x (stride hard for 3 minutes with 1 minute jog run recovery); 5 min cool down jog; deep stretching
DAY 4
3-5 min warm-up jog
standard static stretches
dynamic stretches and running drills
Circuit (do each in 30 seconds increments with no more than 5 seconds rest between)
1.) Right Leg Hop (for speed and distance)
2.) 20 Push-ups
3.) Left Leg Hop (for speed and distance)
4.) Crunches
5.) Tuck Jumps
6.) 15 Diamond Push-ups
7.) Two-Foot Forward Hop
8.) Opposite Knee Crunches
9.) Ankle Hops (balls of feet jumps)
10.) 15 Wide Arm Push-ups
11.) Right Leg Squat
12.) Bicycles
13.) Left Leg Squat
14.) Plank
15.) Squat Jump
16.) Reverse Plank
17.) Side to side hops
18.) Right Side Plank
19.) Backwards Run
20.) Left Side Plank
21.) Superman
5 minute jog
deep stretching
DAY 5
3-5 min warm-up jog
standard static stretches
dynamic stretches and running drills
8x (run 100 meters, jog 100 meters recovery, with a 2 minute water break after number 4); 5 minute cool down jog; deep stretching
Mon Group 1,2,3, &5 - (400 meter dash 101) 3x50, 3x150, 2x300, 1x400 Group 4 - disc, shot
Tue [high jumpers can go w/ Coach Evans in place of strength circuit] Group 1,2 &5 - sprint drills, plyometrics, strength circuit Group 3 &4 - sprint drills, plyometrics, cone throws
Wed [pole vaulters vault today in place of xfit] All Groups - xfit
Thur - Saints Invitational [come watch/help]
Fri - Happy Spring Break* (we will hold practice Wed - Sat, March 17 - 20 over the break)
