Spring Break Workouts

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

Middle School (week of 3.8.10)

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)

Throwers (week of 3.8.10)

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)

Distance (week of 3.8.10)

Mon - 4x1200 (decreasing splits), +3 miles

Tue - sprint drills, plyometrics, strength and conditioning circuit

Wed - 3 - 6 miles

Thur - Saints Invitational

Fri - Happy Spring Break* (we will hold practice Wed - Sat, March 17 - 20 over the break)

Mid-Distance (week of 3.8.10)

Mon - 8x400 (800 meter pace), +3 miles

Tue - sprint drills, plyometrics, strength and conditioning circuit

Wed - 3 - 6 miles

Thur - Saints Invitational

Fri - Happy Spring Break* (we will hold practice Wed - Sat, March 17 - 20 over the break)

Sprinters (week of 3.8.10)

Mon - (400 meter dash 101) 5x50, 5x150, 3x300, 1x400

Tue - sprint drills, plyometrics, xfit

Wed - 6xstarts [for non-jumpers], handoffs or 1x(25,50,75,100,110), 2 turns, 2 straights

Thur - Saints Invitational

Fri - Happy Spring Break* (we will hold practice Wed - Sat, March 17 - 20 over the break)

Hurldes (week of 3.8.10)

Mon - [in place of running workout] hurdler warm-up and drills, 5x50(first hurdle), 5x150(first 3 hurdles), 3x300(first 3 hurdles), 1x350(first 3 hurdles)

Tue - [FOLLOWING running workout] hurdler warm-up and drills

Wed - [in place of running workout] hurdler warm-up and drills, 6x1 hurdle, 6x2 hurdles, 6x3 hurdles

Thur - Saints Invitational

Fri - Happy Spring Break* (we will hold practice Wed - Sat, March 17 - 20 over the break)

Jumpers (week of 3.8.10)

Mon - [FOLLOWING running workout] LJ, TJ, and PV to end of practice

Tue - HJ

Wed - [prior to running workout] LJ: 5 run-throughs, 4 jumps; TJ: light bounding on field, 3 run-throughs, 3 jumps; PV: 3 run-throughs, 5 drive-throughs, 5 vaults; HJ: 5 scissors, 5 jumps

Thur - Saints Invitational

Fri - Happy Spring Break* (we will hold practice Wed - Sat, March 17 - 20 over the break)