Week 7

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

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

Go hard for 2 minute, 2 minutes, 3 minutes, 2 minutes, 2 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.

WEDNESDAY: 8 miles, Stretching and core.

THURSDAY: Do the circuit sheet and California jumping jacks for cardio.

FRIDAY: Do the circuit sheet no cardio

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

SUNDAY:  Cross train.

Sprinters

Make sure you warm up everyday before doing the workout

MONDAY: 5 min jog followed by regular warm up (dynamics and drills) then begin by jogging for 2 minutes. Then do six sets of run (fast but still working on form and control, try to make up more ground each rep) 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 followed by a 20 minute run

THURSDAY: OFF

FRIDAY: Do the circuit sheet and california jumping jacks for cardio portion.

SATURDAY: 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 8 house (driveway to driveway) runs

2) 6 street strides (intersection to intersection) for cool down

SUNDAY:  OFF

Week 6

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

Go hard for 2 minute, 2 minutes, 3 minutes, 2 minutes, 2 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.

TUESDAY: Do the circuit sheet and California jumping jacks for cardio.

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

THURSDAY: 8 miles, Stretching and core.

FRIDAY: Do the circuit sheet no cardio

SATURDAY: 4 Miles followed by 6 x street runs (intersection to intersection) @ mile race rhythm. Stretching, core, and body weight sheet.

SUNDAY:  Cross train.

Sprinters

Make sure you warm up everyday before doing the workout

MONDAY: 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 8 house (driveway to driveway) runs
2) 6 street strides (intersection to intersection) for cool down

TUESDAY: Circuit sheet posted to the right california jumping jacks for cardio session

WEDNESDAY: 5 min jog followed by regular warm up (dynamics and drills) then begin by jogging for 2 minutes. Then do six sets of run (fast but still working on form and control, try to make up more ground each rep) for 30 seconds walk for 1:15. Once finished 10 minute cool down jog and stretch.

THURSDAY: 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 

FRIDAY: Do the circuit sheet and california jumping jacks for cardio portion.

SATURDAY: 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 8 house (driveway to driveway) runs

2) 6 street strides (intersection to intersection) for cool down

SUNDAY:  OFF

Week 5 Updated

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: Do the circuit sheet and California jumping jacks.

TUESDAY: 8 Miles followed by 6 x street runs (intersection to intersection) @ mile race rhythm. Stretching, core, and body weight sheet. 

WEDNESDAY: 4 Miles, followed by 6 x acceleration bursts (5 houses driveway to driveway),
w/ walk back recoveries. Stretching, core, and body weight sheet.

THURSDAY: 8 miles, Stretching and core.

FRIDAY: 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. 

SATURDAY: Do the circuit sheet and 40 minute run at slightly above talking pace. Followed by 4 street

strides (intersection to intersection)

SUNDAY:  Cross train.

Sprinters

Make sure you warm up everyday before doing the workout

MONDAY: Circuit sheet posted to the right california jumping jacks for cardio session

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: 5 min jog followed by regular warm up (dynamics and drills) then begin by jogging for 2 minutes. Then do six sets of run (fast but still working on form and control, try to make up more ground each rep) for 30 seconds walk for 1:15. Once finished 10 minute cool down jog and stretch.

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 8 house (driveway to driveway) runs
2) 6 street strides (intersection to intersection) for cool down

FRIDAY: Do the circuit sheet and california jumping jacks for cardio portion.

SATURDAY: Do sprint warm up sheet to the right, followed by the circuit sheet. 15 minute run

SUNDAY:  OFF

NJSIAA Updated Media Statement

"The return-to-school date and related public health guidelines will continue to determine the viability of a spring sports season. As noted, NJSIAA is committed to doing whatever is possible to provide New Jersey's student-athletes with some type of spring season.

"Along with our leagues and conferences, NJSIAA has determined and communicated with member schools that if competitive events are possible, they will conclude no later than June 30.  Various models have been established based on potential return dates that range from mid-May to the end of that month, and leagues and conferences will be given substantial scheduling flexibility.

"Depending on the eventual date of return, a modified tournament may be offered, subject to availability of venues and ability to comply with any health-related restrictions that may still be in effect.  At this stage, based on the return date, post-season play could range from a sectional tournament to only regular season play without a post-season.

"All sports, except golf, would be subject to a six-day, mandatory practice period.

"NJSIAA will continue holding teleconferences and virtual meetings with leaders of our various leagues and conferences to monitor the situation and assess options."

Week 4

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

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

WEDNESDAY: 4 Miles, followed by 6 x acceleration bursts (5 houses driveway to driveway),
w/ walk back recoveries. Stretching, core, and body weight sheet.

THURSDAY: 8 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 @ easy 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

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 8 house (driveway to driveway) runs
2) 6 street strides (intersection to intersection) for cool down

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 the circuit sheet and california jumping jacks for cardio portion.

FRIDAY: 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 

SATURDAY: Do sprint warm up sheet to the right, followed by the circuit sheet. 15 minute run

SUNDAY:  OFF