12/31

Athlete's see below for the home workout.           

WARMUP:  

2 rounds x 30 seconds each. For left and right exercises do 30 seconds each side

• Jumping Jacks

• Around the world (fwd/bwd)

• Hip to hamstring stretch 

• Thoracic rotation

• Good Morning

• Squat

 

3 minutes break then

6 Sets:

 - 20 jumping jacks

 - 1 min planks

 - 20 push-ups

 - 1 min plank

 - 20 lunges (each leg)

 - 1 minute plank.

Rest, repeat   

There has been a change to the weeks practice schedule, frehsman and JV will have home workouts on friday and saturday.  The varsity group will report to woodman by 10am on both days.

UPDATE

For tomorrows practice we will meet 9am at the freshman building. Athletes should be dropped off in the front circle.

Winter Break Workouts

REMINDER:

Tomorrow we will meet at Hillside Elementary; parents can drop athletes off in the parking lot. The side entrance door in the parking lot will be open until 9am when practice starts. That being said athletes should be dropped off before then. 

For those of you out of town for the break see the workouts below.

Monday:

Warm up

20 minute jog

Leg swings - 10 x side/forward/pawing

Dynamics and drills

 

Cool Down

5 minute jog

10 minutes of good stretching 

Tuesday:

Sprint:

3x8 second sprints 1 min rest in between each rep, 3x10 sec sprints w/ 3 mins rest, 3x25 second Sprints w/5 min rest. 10 min recovery 1x50 second sprint

Distance:

12 x 40 second sprints with 4 mins rest.

Wednesday:

Sprint:

6x30 second runs 3 minutes rest between each rep.Focus on form. Relax your arms and hands

Distance:

Run for 3 minutes, 2 minute rest.Run for 2:30, 2 minutes rest.Run for 1:30, 5 minutes rest then repeat cycle

Thursday:

Sprint: Easy 20 minute run

Distance: Easy 60 minute run

Friday: 20 minute warm up run followed by dynamics and drills

Sprint:

1) 10 sets of 10 sec sprints w/ 3 mins rest. After last set take 10 min recovery then do 1 set of a 50 second sprint try to get as far as you can in that time

Distance:

10x40 second sprints with 3 mins rest.

Home Workout

Athletes, see todays home workout below. 

For Monday we will meet at Hillside Elementary; parents can drop athletes off in the parking lot. The side entrance door in the parking lot will be open until 9am when practice starts. That being said athletes should be dropped off before then.

WARMUP:  

2 rounds x 30 seconds each. For left and right exercises do 30 seconds each side

• Jumping Jacks

• Around the world (fwd/bwd)

• Hip to hamstring stretch 

• Thoracic rotation

• Good Morning

• Squat

 

ACTIVE RECOVERY 

LEN PIETREWICZ INVITATIONAL

Athletes competing should be at woodman by 6:40am tomorrow. Linked below you will find the list athletes competing, heat assignments and on the last page is the order of events. We are keeping track of the snow coming in but as of now it doesn't start until the afternoon and this is a smaller/shorter meet so we will be home before it really hits. 

If there are any updates/changes we will post them here and on the IG story.

ATHLETES COMPETING

Week of 12/22

Monday everyone will meet at woodman after school. 

Tuesday everyone will meet in the main building small gym after school

Please see winter break schedule below. Just a reminder, if you are away for any of the break an email must be sent to runningmounties@gmail.com. 

Also, after the break we will be having a mandatory parent meeting. Details will be posted here later this week.

WINTER BREAK PRACTICE SCHEDULE

During the break we will utilize Hillside school and Woodman. As we get closer to the dates we will have the locations posted.

12/24: Varsity woodman 8am (home workout for everyone else)

12/25: OFF

12/26: LEN P INVITATIONAL (home workout for those not competing)

12/27: Home Workout

12/29 & 12/30: 9am

12/31: Home Workout

1/1: OFF

1/2 & 1/3: 9am

Finalized Schedule

See link below 

JM SCHEDULE

Jim Mitchell Invite UPDATE!!!

Athletes competing tomorrow should be at woodman by 12:30pm. Linked below you will find the list of athletes competing, their events and a preliminary schedule for tomorrows meet. The finalized schedule will be available once we get to the meet.

ATHLETES COMPETING

MEET SCHEDULE

12/19 & Winter Break

Tomorrow only the varsity group and athletes competing will meet at woodman after school; everyone else should do the home workout below and take the weekend off.

HOME WORKOUT

Circuit 1: Perform 5 reps of each movement with no rest between exercises. Complete six exercises to finish one round. Do 4 rounds total, with one minute rest between rounds.

1. Squat

2. Push up

3. Leg raises

4. Push up

5. Squat

6. Leg raises

Circuit 2: Perform each move for 60 seconds, resting 15 seconds between each one. Complete all five exercises to finish one round. Do 5 rounds total. 

1. Squats

2. Crunches

3. Front plank

4. Side plank

Cool down: Stretching, hold each stretch for 30 seconds.

WINTER BREAK PRACTICE SCHEDULE

During the break we will utilize Hillside school and Woodman. As we get closer to the dates we will have the locations posted.

12/24: Varsity only; woodman 8am (home workout for everyone else)

12/25: OFF

12/26: LEN P INVITATIONAL (home workout for those not competing)

12/27 & 12/28: OFF

12/29 & 12/30: 9am

12/31 & 1/1: OFF

1/2 & 1/3: 9am

12/18

Today we will meet in the main building small gym after school. Also, the Christmas break practice schedule will be posted tonight. 

Updates

We will meet in the small gym in the main building today after school.

Week of 12/15

Please see this weeks schedule below

Monday: Study Hall in the main building library followed by team meeting. After the meeting freshman/JV will be dismissed throwers will practice in annex gym, and varsity will go to woodman. 

Tuesday: All groups and levels main building small gym

Wednesday, Thursday & Friday: Woodman after school.

Any and all changes will be posted here and on IG story. Athletes should bring adequate layers everyday. 

12/14

Varsity will meet at woodman at 9:30am. Freshman and JV see home workout below.

3 rounds x 30 seconds each. For left and right exercises do 30 seconds each side

• Jumping Jack

• Around the world (fwd/bwd)

• Hip to hamstring stretch 

• Thoracic rotation

• Good Morning

• Squat

 

MAIN STRENGTH: 

4 rounds x 10 reps per exercise, 60 seconds rest between rounds

• Bodyweight Squat

• Alternating Reverse Lunge (10 per side, 20 reps total)

• Good Mornings

 

FINISHER:

3 rounds x 30 seconds per exercise, no rest between rounds

• Hip Bridge

• Push-Up

• Run in place (work on knee lift and snapping under hips like the mat runs) 

COOLDOWN