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)
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)
Thur - Saints Invitational
Fri - Happy Spring Break* (we will hold practice Wed - Sat, March 17 - 20 over the break)
Tue [to begin practice PV with Cameron & Royce, HJ with Coach Evans, LJ with Coach Jackson, everyone else with Coach Chadwick. Hurdlers with Coach Evans when he calls for you.] Group 1 - jumping; 3(2x200) Group 2 - 100,100,200 relay Group 3 - jumping, discus Group 4 - shot put, discus Group 5 - 100,100,200 relay
Wed All Groups - xfit
Thurs [hurdlers finish practice with drills] Group 1 - handoffs, LJ or HJ, assign events Group 2 - campus loop; 1x400 at 800 pace; assign events Group 3 - handoffs; LJ, HJ, or discus; assign events Group 4 - disc: 10 x disc bowling, 10 x disc toss, 10 x open chest throw, 10 x snaps; shot: 10 x shot punches, 10 x power throw; assign events Group 5 - TBA; assign events
Mon hurdlers with Coach Evans to begin practice Group 1 - 5x40, 4x50, 3x60; 2 straights, 2 curves; strength circuit. Group 2 - 3x(100, 200, 300); strength circuit Group 3/4 - [see Coach Evans] 10 x disc bowling, 10 x disc toss, 10 x open chest throw, 10 x snaps; 3x40, 2x30, 1x60; strength circuit Group 5 - 5x40, 4x50, 3 x 60; strength circuit
Tue Jumpers with Coach Jackson to begin practice Group 1 - long jump; 3x(250, 150) Group 2 - campus loop; 6x200 Group 3 - long jump; shot put [with Coach Evans]; 1x(250, 150) Group 4 - 25, 50, 75, 100; [see coach Evans] 10 x shot punches, 10 x step-up throws, 10 x switches Group 5 - long jump; 3x(250, 150)
Wed All Groups - xfit
Thurs Jumpers with Mr. Evans to begin practice; hurdlers with Mr. Evans after running workout Group 1 - high jump; 4 turns, 4 straights; strength circuit Group 2 - campus loop; 200, 300, 400, 300, 200, 100; strength circuit Group 3 - high jump; 10 x disc bowling, 10 x disc toss, 10 x open chest throw, 10 x snaps; strength circuit Group 4 - 4 turns, 4 straights; 10 x disc bowling, 10 x disc toss, 10 x open chest throw, 10 x snaps; strength circuit Group 5 - campus loop; 6 turns, 6 straights; strength circuit
Fri Day off except for those being looked at for Varsity (TBA on Thur)
If also a sprinter, substitute either shot or disc with the day's running workout.
Mon - disc progression (line drill 50m, 6 x open chest, 12 x snaps, 6 x south africans, 10 throws), shot progression (line drill 100m, 12 x shot punches, 12 x switches, full ring 12 light shot/6 heavy shot/ 12 light shot)
Tue - xfit, disc progression
Wed - shot progression , disc progression
Thur - xfit, shot progression
Fri - disc progression, shot progression
Sat - 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)
The purpose behind SA Olympic Week is to test the physical abilities of each athletes through a series of fun "events." These events will give us an idea of your strength, speed, endurance, agility, and explosive power. For the fun of it, points will be added up for each event based on your performance, and we'll have a competition out of it. You will compete in two events per day and a short workout. The schedule is as follows:
Distance Tue - 40yd dash; 400m; +3 mile Wed - shot toss; obstacle course; +3 miles Thurs - standing long jump; triple frog hop; +3 mile tempo run Fri - awards ceremony; 6 miles; 600m Sat - long run
Sprinters Tue - standing long jump; triple frog hop; 2 turns, 2 straights; xfit Wed - obstacle course; shot toss; 2x(2x200); ab circuit Thurs - 40yd dash; 400m; xfit Fri - award ceremony; 500,400,300,200,100 Sat - 20 min jog
Throwers Tue - xfit; standing long jump, triple frog hop (discus warm-up, time permitting) Wed - 40yd dash; 400m; discus progression Thurs - xfit; shot toss, obstacle course; break-down obstacle course Fri - award ceremony; discus throw day
Mon - 3x(100,200,300) + 1.5 miles (uptempo) Tue - 3 miles following xfit Wed - 2x600, 1x300 + 3 miles Thur - 3 miles following xfit Fri - 2x(200,300,400,300,200) Sat - Millsaps 8k Road Race OR 2 - 4 miles
Mon - 6x(100,200,300) + 3 miles Tue - 3 miles following xfit Wed - 6 mile long run + 600m for time Thur - 3 miles following xfit Fri - 400,800,1000,1600,600,400,200 Sat - Millsaps 8k Road Race OR 4-8 mile run
Monday – 20 min jog and stretching on your own Tuesday – campus loop following xfit Wednesday – 16 x 60m fly Thursday – campus loop following xfit Friday – 3 (2x200)
Monday – 3 mile tempo run (on your own) Tuesday – 3 miles following xfit Wednesday – 6 miles Thursday – 3 miles following xfit Friday – 8 x 400 jog in between Saturday – easy 4-6 miles
Mon - 6x(100,200,300) Tue - easy 3 miles following xfit Wed - 6 mile long run Thur - easy 1.5 miles following xfit Fri - 400,800,1000,1600,600,400,200 Sat - 3-6 mile recovery run
