Lucky 13

Lucky 13

This whole workout can be done in your bedroom or basement. The only equipment you need is a folding chair to use as a step and a set of light dumbbells (3-15 pounds). You can even get inventive and use random things like heavy books as weights. If you do a video search on the internet for these exercises you will find great ways to help you do them correctly. Using proper form is the most important thing over number of reps or weight.

Download a Printable Version of this workout here

Track Training 11/29-12/19

Review the Post for the 11/15-11/28 for explanations of strength workouts, drills, and definitions of terms. We will meet after school on Tuesdays and Thursdays on the track at 3:45. Make every effort to be there if you are not involved in a winter sport.

Sprinters 11/29-12/19

Week of:	Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
Purpose		Power	Speed	Power	Strength	Movement	Speed
11/29		Start Drills 10 Stadiums/ 5 min. break	Speed Form Drills 6x60m 20/20/20	Start Drills 10xFlying 30’s 4 sets PLSS	3x2min. Circuit/3 min. break; 3x400m @ 75% effort,6min. rest; 4 sets PLSS	Dynamic Stretching and Functional Movement	Speed Form Drills; 3x2min. Circuit/3 min. break; 4x 120m Acceleration
Purpose	Recovery	Strength	Power	Speed	Movement	Speed	Power
12/6	Big Stretch	Speed Form Drills; 3x2min. Circuit/3 min. break; 2x(300,1 min, 200,1 min, 100) 10 min jog between	Start Drills 10 Stadiums/ 5 min. break	Speed Form Drills 6x70m 20/30/20	Dynamic Stretching and Functional Movement	Speed Form Drills; 3x2min. Circuit/3 min. break; 4x 120m Acceleration	Start Drills 10xFlying 30’s 4 sets PLSS
Purpose	Recovery	Speed	Power	Strength	Speed	Movement	Power
12/13	Big Stretch	Speed Form Drills; 3x2min. Circuit/3 min. break; 4x 120m Acceleration	Start Drills 10xFlying 30’s 4 sets PLSS	3x2min. Circuit/3 min. break; 3x400m @ 75% effort,6min. rest; 4 sets PLSS	Speed Form Drills 6x60m 20/20/20	Dynamic Stretching and Functional Movement	Start Drills 10 Stadiums/ 5 min. break

Distance 11/29-12/19

Week of:	Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
Purpose	Long Run	Recovery	Strength	Basic	Long Run	Basic	Recovery
11/29	65-85 minutes All Sunday Runs should be on hilly courses i.e. Leita Tompson	Dynamic Stretching Speed Form Drills 30-45min easy	3x2min. Circuit/3 min. break; 45min., Last 15 progressive         5x300 after	Speed Form Drills 40-50 easy 8xstrides Core	50-70 minutes	40-50 easy 6x200 Core	Dynamic Warm Up Big Static Stretch Foam Roll
Purpose	Long Run	Recovery	Basic	Strength	Basic	Long Run	Recovery
12/6	50-70 minutes	Dynamic Stretching 30 min easy	40-50 easy 6xstrides Core	3x2min. Circuit/3 min. break; 45min., Last 15 progressive 4x200 after	40-50 easy 8xstrides Core	45 Easy Big Stretch	Dynamic Warm Up Big Static Stretch Foam Roll
Purpose	Long Run	Recovery	Tempo Run	Basic	Strength	Long Run	Recovery
12/13	65-85 minutes	Dynamic Stretching Speed Form Drills 30-45min easy	3x2min. Circuit/3 min. break; 10 Easy, 20 Tempo, 15 Easy         4x200 after	Speed Form Drills 40-50 easy 8xstrides Core	3x2min. Circuit/3 min. break; 45 Min(10 Easy, 1,2,3,3,2,1 Fartlek, 12 easy)	50-70 minutes	Dynamic Warm Up Big Static Stretch Foam Roll

Track Training for Running Events 11/15-11/28

Follow the training schedule below for the next two weeks. We will start getting together after Thanksgiving break.

Sprints and Hurdles

Week of:	Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
Purpose		Strength	Power	Speed	Power	Speed	Movement
11/15		3x2min. Circuit/3 min. break; 3x400m @ 75% effort,6min. rest; 4 sets PLSS	Start Drills 10 Stadiums/ 5 min. break	Speed Form Drills 6x60m 20/20/20	Start Drills 10xFlying 30’s 4 sets PLSS	Speed Form Drills; 3x2min. Circuit/3 min. break; 4x 120m Acceleration	Dynamic Stretching and Functional Movement
Purpose	Recovery	Power	Speed	Strength	Movement	Speed	Power
11/22	Big Stretch	Start Drills 10 Stadiums/ 5 min. break	Speed Form Drills 6x60m 20/20/20	3x2min. Circuit/3 min. break; 3x400m @ 75% effort,6min. rest; 4 sets PLSS	Dynamic Stretching and Functional Movement	Speed Form Drills; 3x2min. Circuit/3 min. break; 4x 120m Acceleration	Start Drills 10xFlying 30’s 4 sets PLSS

2 Minute Circuit: 30 seconds Jumping Jacks, Prisoner Squats, Mountain Climbers, Burpees. Do as many as you can switch every 30 seconds. You should be breathing very hard at the end of each 2 minute circuit.

PLSS: 20 each of Push Ups (done correctly, go to knees if you need to), Lunge Walk, Squats, Sit Ups

Start Drills: 6 each of Explosion from start position to wall or fence, March from post up to upright, Combined explosion and march to upright. Focus on long body angle (45degrees) and driving feet backwards. If you don’t know them, don’t do them. Wait to come to a workout and learn them.

Speed Form Drills: 6 each of Upright marching in place (tall, drive knees up and down, arms strong and moving hip to pit), Step Overs (10m each of ankles, shins, knees), Wicket Drill (30m over 6 inch low hurdles/wickets). If you don’t know them don’t do them. Wait to come to a workout and learn them.

20/20/20: Do a 20 meter run into 20 meters @ 100%, then hold your form but drop the pressure to 85% for 20, then bring the pressure back to 100% for the last 20m. Focus is on maintaining good top speed mechanics.

Flying 30’s: Jog 30m then explode to 100% effort for 30m, slow down gently over 30m.

Acceleration Runs: Divide into 1/4^ths Move smoothly from 80% to 95% over the distance. Focus on maintaining form the whole way.

Distance

Week of:	Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
Purpose	Long Run	Recovery	Strength	Basic	Long Run	Basic	Recovery
11/15	60-80 minutes	Dynamic Stretching Speed Form Drills 30-45min easy	3x2min. Circuit/3 min. break; 45min., Last 15 progressive 4x200 after	Speed Form Drills 40-50 easy 8xstrides Core	50-70 minutes	40-50 easy 8xstrides Core	Dynamic Warm Up Big Static Stretch Foam Roll
Purpose	Long Run	Recovery	Basic	Strength	Basic	Long Run	Recovery
11/22	60-80 minutes	Dynamic Stretching 30-45min easy	40-50 easy 8xstrides Core	3x2min. Circuit/3 min. break; 45min., Last 15 progressive 4x200 after	40-50 easy 8xstrides Core	50-70 minutes	Dynamic Warm Up Big Static Stretch Foam Roll

2 Minute Circuit: 30 seconds Jumping Jacks, Prisoner Squats, Mountain Climbers, Burpees. Do as many as you can switch every 30 seconds. You should be breathing very hard at the end of each 2 minute circuit.

PLSS: 20 each of Push Ups (done correctly, go to knees if you need to), Lunge Walk, Squats, Sit Ups

Speed Form Drills: 6 each of Upright marching in place (tall, drive knees up and down, arms strong and moving hip to pit), Step Overs (10m each of ankles, shins, knees), Wicket Drill (30m over 6 inch low hurdles/wickets). If you don’t know them don’t do them. Wait to come to a workout and learn them.