Week 3

Throwers should continue to do the home workout circuit 3 days a week and work on throwing drills 3 days a week.

Distance:

Make sure you warm up everyday before doing the workout

MONDAY: 5 Miles, followed by 6 x acceleration bursts (3 houses driveway to driveway), w/ walk back
recoveries. Stretching, core, and body weight sheet.

TUESDAY: 6 x Berkeley loop w/ 2:00 rest between each. 6 minutes rest Then 4 x Berkeley hill at jog
back down rest. Stretching and core.  

WEDNESDAY: 6 Miles followed by 6 x street runs (intersection to intersection) @ mile race rhythm. Stretching, core, and body weight sheet.

THURSDAY: 7 miles, Stretching and core.

FRIDAY: Do the circuit sheet and 40 minute run at slightly above talking pace. Followed by 4 street
strides (intersection to intersection)

SATURDAY: Do the circuit sheet to warm up (everything but cardio) then go for a run after 5 minutes pass follow the fartlek pattern 1/2/3/2/1/2/3/2/1

Go hard for 1 minute, 2 minutes, 3 minutes, 2 minutes, 1 minute, 2 minutes, 3 minutes, 2 minutes, 1 minute. The recovery is the same as the rep that preceded it. So one minute hard, one minute recovery, two minutes hard, two minutes recovery, three minutes hard, three minutes recovery, etc. 

SUNDAY:  Recovery run, 7-9 Miles on trails or towpath @ easy 7:00 pace.

Sprinters

Make sure you warm up everyday before doing the workout

MONDAY:  (Interval work) 5 minute jog plus regular warm up and plyometric part of the circuit sheet, then begin by jogging for 2 minutes. Then do eight sets of run(fast but still working on form and control) for 30 seconds walk for 1:15. Once finished 10 minute cool down jog and stretch.

TUESDAY: Do sprint warm up sheet to the right

Acceleration Day; This is the initial portion of a sprint, and should be performed at a high effort level. 1) 1 house (driveway to driveway) acceleration with a walk-in start. Then take 1 minute rest, and repeat 5 times 

2) 2 houses (driveway to driveway) acceleration from a low standing start. Then take 90 seconds rest, and repeat 4 times 

3) 3 houses (driveway to driveway) acceleration from a 3 point start. Then take 90 seconds rest, and repeat 4 times 

WEDNESDAY: Circuit sheet posted to the right (20 minute run or california jumping jacks for cardio session) followed by; ABS: 25 bicycle crunches, 20 reverse crunches, 1 minute plank (30 sec elbows/30 sec hands). Rest and repeat 8 times!!

THURSDAY: Do sprint warm up sheet to the right

Max. Velocity work; This is the point in your run you have risen to an upright position, and are moving FAST! We call this workout a build-up - where we gradually increase speed, going through ‘our gears’, from 1st, to 2nd, to 3rd, and up to whatever gear you have. Once you are at maximum speed, hold this for 20m, and then gradually slow down.

1) 8 x 6 house (driveway to driveway) runs

FRIDAY: Do the circuit sheet and california jumping jacks for cardio portion. Followed by 6 street strides (intersection to intersection)

SATURDAY: Do sprint warm up sheet to the right, followed by the circuit sheet. No cardio needed

SUNDAY:  OFF

Week 2

Athletes please see training plan for this week below. Yes, these plans aren't too complex; this is due to the fact that we would only be in the second full week of preseason and with everything going on it's best to take it one day at a time. These are trying times but we will weather the storm, stay on top of your school work, your training and of course find healthy outlets. Trust the process and remember it's all about balance. Throwers should continue to do the home workout circuit 3 days a week and work on throwing drills 3 days a week.

Distance:

Monday: Home workout circuit california jumping jacks circuit for cardio

Tuesday: 2 mile warm up, dynamics and drills then 8 x berkley hill walk down rest

Wednesday: Home workout circuit then easy 6 mile run 

Thursday: 2 mile warm up, dynamics and drills then Street sprints. Sprint the full length of your street from intersection to intersection. 2 sets of 6 reps 1 min rest between reps 4 mins rest between sets

Friday: easy 8 mile run and plyometrics/power and lower circuit on home workout sheet.

Saturday: 2 mile warm up, dynamics and drills then 3 x berkley loop 1 min rest between reps

Sunday: home workout sheet or long controlled bike ride 

Sprinters/throwers:

Monday: Home workout sheet posted to the right (california jumping jacks for cardio session) followed by.

ABS: 25 bicycle crunches, 20 reverse crunches, 1 minute plank (30 sec elbows/30 sec hands). Rest and repeat 8 times!!

Tuesday: 10min run followed by the full warm up (dynamics, drills for the length of driveway) 10 sprints (distance 6 houses on your street) walk back to where you started as recovery.

Wednesday: Home workout sheet posted to the right (20 minute run for cardio session) followed by;

ABS: 25 bicycle crunches, 20 reverse crunches, 1 minute plank (30 sec elbows/30 sec hands). Rest and repeat 8 times!!

Thursday: (Interval work) Warm up and plyometric part of home workout sheet, then begin by jogging for 5mins. Then do eight sets of run(fast but still working on form) for 30secs walk for 1:15. Once finished 10 minute cool down jog and stretch.

Friday: Full warm up, dynamics and drills (length of driveway or 2 houses on your street). Then 20 minute run, followed by 4 sets of 100 jumping jacks, 10 reverse lunges and 20 squats (superset and take one minute before starting the next set)

Saturday: Home workout sheet posted to the right (california jumping jacks for cardio session) followed by.

ABS: 25 bicycle crunches, 20 reverse crunches, 1 minute plank (30 sec elbows/30 sec hands). Rest and repeat 12 times!!

Sunday: Rest

Out Train Corona 2020

Athletes please see tab on the right for the home workout during the shutdown period. Athletes are asked to do this on Monday, Wednesday and Friday. Make sure to keep an eye on the weather and if its going to be a rainy day do all of the indoor work and save the outdoor portion for the next day. Moving forward keep an eye on the blog for updates in regards to the spring season. Make sure you all are staying on top of your school work and use discretion when thinking about your social life during this time.  

Update

Winter athletes, the winter banquet has been postponed. Based off of how the school moves forward with things we will more than likely do a joint banquet (winter and spring).

For tomorrow, freshman and JV will have the day off. The winter varsity team and throwers will meet at woodman at 3pm. Freshman and JV please see workout below and download the nike training app so that you can search for and do them.

1. Full-body ignition
2. Pace Breaker
3. Quick-hit abs
4. Peaks and valleys
5. Runner stability
6. Runner Flexibility 

Nike Training Club by Nike, Inc
https://apps.apple.com/us/app/nike-training-club/id301521403

Day One

Tomorrow will be the first day of spring track, athletes must wear layers. Yes, it is supposed to be in the 60's however it is warmer not hot. Sweatpants, t-shirt and long sleeve t-shirt or sweatshirt must be worn. Again if you aren't cleared you can not practice, however you should still come to the first day of practice.

Spring Track

Athletes the first official day of spring track practice will be Monday March 9th. We will meet at woodman field after school, please see the track information tab to the side and look up events so that you come with an idea of what events you would like to do during the season. Also, the weather is a bit warmer however athletes should come prepared with layers (sweat pants, long sleeve t-shirt, sweatshirt) please do not show up with just shorts and a t-shirt. If you do you will be sent home and will receive no credit for that practice. The most up to date clearance list will be posted by Saturday morning so please keep an eye out for that. Athletes that are not cleared you cannot participate until the coaches receive an updated roster stating that.

March 4th

Tomorrow hurdlers will meet Coach Kornegay at woodman field at 3:10pm, offsite practice will leave from Midland avenue at 1:30pm

March 3

Today hurdlers will meet on the second floor of the main building; offsite practice will leave from midland ave at 2:45pm. Also, tomorrow there will be a spring track meeting (for athletes and anyone interested in being a manager) in the LGI at 2:45pm.