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