IASAS is here!

IASAS is here!

Monday April 16th

• Team Warm up – competitive
• Form work
• 4 x 100 m team relay exchanges – spikes on

Workout: 10 x 150 m strides @ 75 %
Walk back recovery
Stretch and core

Tuesday April 17th

Team Warm up – competitive
Form work
Starting block practice
8 x 100m strides – gradual accelerations
Stretch and core

Wednesday April 18th

8:05 – Dismissal from fourth period class
8:15 am – Departure form ISB for SAS

Final Week Before Songkran - IASAS lead up

IASAS LEAD UP : It’s now or never!

Monday

• Competitive warm-up
• Form work – A’s, B’s , C’s
• Block work – get your IASAS steps
• 3 x 40m, 3 x 60m, 3 x 3 x 80m
• 3 x 100m, 3 x 150m
• Run should be 80 – 90 %
• Cool down, stretch and core

Tuesday

• Competitive warm-up
• Form work – A’s, B’s , C’s
• Walk back recovery
Run should be 80 – 90 %
• Cool down, stretch and core

Wednesday

• Competitive warm-up
• 4 x 400m and medley handoffs
• 10 x 200 m strides on the track
• Run should be 70 %
• Cool down, stretch and core work

Thursday

• Competitive warm-up
• Relay Handoffs – 4 x 100m
• Stretch – 10 min: all muscle groups
• 10 x 100 m Run should be 80 – 90 %
• Cool down, stretch and core work

Friday

30 min stretch and light run

Saturday

30 min stretch and light run

Sunday

Rest or repeat one of the above workouts

March 26th - March 31st - IASAS countdown!!

IASAS COUNT DOWN!! - "9 MORE PRACTICES"


Monday March 26th

Full Team warm-up
Form Work
SPEED Work @ 90 %
5 x 150. 5 x 100, 5 x 80, 5 x 60,- (from blocks)
Stretch

Tuesday March 27th

Full Team warm-up
Form work
Flushing work out – 2 x { 400m, 300m, 200m , 100m } @ 75 % - walk 100m recovery between each
10 min between sets
Stretch

Wednesday March 28th

Full Team warm-up
2 x { 8 x 200 m } @ 85 % tempo
100 m walk recovery
Stretch


Thursday March 29th - Sunday March 21st

Pick from the list and make sure you complete one of the following during the rest of the week

1) 30 min light run
2) Competitive warm-up, 8 x strides ,
3) 30 min core work, 20 min stretch
4) If access to the school repeat one of the above work-outs
5) Some combination of 1 - 4

Monday March 19th – Friday March 23rd

IASAS Preparation – PHASE ONE -
Dig In and Work hard!


Monday March 19th

Team meeting - (Uniforms, IASAS, Up-coming workouts)
Full team warm-up with core elements
Form Work
2 x { 400, 300, 200, 150, 100} – walk half the distance for recovery
Stretch


Tuesday March 20th

Team warm up - full
Core strenght
2 x { 8 x 150 m } @ 85 %
50 m recovery walk / 10 min between sets


Wednesday March 21st

WARM UP
Plyometrics and Core Day (Bounding, jumping)
Strides
Stretch

Thursday March 22nd

Full Warm-up
Form
12 x 200m - Tempo @ 70 % - 1 min recovery



Friday March 23rd

Warm up
Sprint Pyramid - once through - @ 85 % - 90% 

Walk the distance for recovery

100
200 200
200 100 200
200 100 100 200
200 200 100 200 200

March 12th - March 16th – KL Crackdown!

Monday March 12th

Full Team warm-up
Form Work
SPEED Work @ 90 %
4 x 150. 4 x 100, 4 x 80, 4 x 60, 4 x 40 - (from blocks)
Stretch

Tuesday March 13th

Full Team warm-up
Form work
Flushing work out – 6 x 300m @ 70 % - walk 100m recovery
Stretch

Wednesday March 14th

Full Team warm-up
2 x { 6 x 200 m } @ 85 % tempo
100 m walk recovery
Stretch

Thursday March 15th

Competitive warm-up
4 x 100 m – Relay handoffs -
4 x 400 m – Relay handoffs –
- 10 x 100 m strides
Stretch

Friday March 16th

ISKL INVITATIONAL TRACK MEET
Depart ISB @ 2:15 sharp
See info sheet for details

Saturday March 17th

KL Competition !!

March 5th - March 9th - March Madness Begins!

Tuesday March 6th

Competitive warm-up with core elements
Form Work
2 x { 300, 200, 150, 100} – walk half the distance for recovery
Stretch


Wednesday March 7th

Team warm – up - full

2 x { 6 x 150 m } @ 85 % tempo/sprintwalk
50 m recovery
10 min between sets


Thursday March 8th

Team warm up -

12 x 200m - Tempo run @ 70%



Friday March 9th

Sprint Pyramid - once through - @ 85 %
Walk the distance for recovery

100
200 200
200 100 200
200 100 100 200
200 200 100 200 200

Week 5 - Get Ready for NIKE - Feb 26tth - March 3rd

Tuesday Feb 27th::

Full Team Warm Up on the field
Sprints: Form Work, Core Work

2 x 5 x 200m @ 75 % on the track , 35 second splits
Recovery: 1:30 in between
10 min rest between sets

Throws & Jumps: See Khun A and Khun Thawron

Wednesday Feb 28th::

MANDATORY TEAM MEETING -
HAND OUT UNIFORMS -

RELAY PRACTICE - See board for relay teams
WORKOUT : SPRINT LADDER :
2 x [ 5 x 100m, 5 x 80m, 5 x 60m ]
Walk recovery. 10 min stretch between sets

Throws & Jumps: See Khun A and Khun Thawron


Thursday MARCH 1st::

Full Team Warm Up on the field

RELAY PRACTICE - 4 x 100 m -

TEMPO RELAY -
12 x 200's with 4 x 400 m relay handoff's - Groups of Three

Throws & Jumps: See Khun A and Khun Thawron


Friday MARCH 2nd:: - No School , No practice

REST and LIGHT RUN


SATURDAY MARCH 3rd ::

NIKE INVITATIONAL TRACK MEET @ ISB - 8:00am - 7pm

5:00 - 8:00pm - Athlete BBQ

Week 4 - Welcome Back - Feb 18th - 24th

Tuesday Feb 20th::

Full Team Warm Up on the field

Sprints: Form Work, Core Work

2 x 4 x 200m @ 75 % on the track ,
Recovery: 1:30 in between
10 min rest between sets

Distance:

Training Objectives:
Get back on the track!
Continue building muscular & aerobic endurance, tendon, ligament, & muscular strength (Joint strength)
Know and feel “easy” pace, “hard” pace, and Race pace
Experience discomfort and learn to work through it

TEAM WARM-UP
TEAM STRETCH

1X EXC@ E-M (Better than your last recorded time)

3X 1500 Broken @ 100 H for position/300 M/Each Lap faster

5X 100 Strides


Throws & Jumps: See Khun A and Khun Thawron


Wednesday Feb 21st::

Full Team Warm Up on the field

STARTING BLOCKS: GROUP 1

SPRINT LADDER : GROUP 2
2 x [ 4 x 100m, 4 x 80m, 4 x 60m ]
Walk recovery. 10 min stretch between sets


Throws & Jumps: See Khun A and Khun Thawron



Thursday Feb 22nd::

Full Team Warm Up on the field

STARTING BLOCKS: GROUP 2

SPRINT LADDER : GROUP 1
2 x [ 4 x 100m, 4 x 80m, 4 x 60m ]
Walk recovery. 10 min stretch between sets


Throws & Jumps: See Khun A and Khun Thawron


Friday Feb 23rd::

Competitive Warm up

2 x [ 3 x 200m, 3 x 150m, 3 x 100m ] @ 80 %
Walk recovery. 10 min stretch between sets


Throws & Jumps: See Khun A and Khun Thawron


WEEKEND WORKOUTS::

Light Run, Stretch and get ready for the intersquad meet on
Monday February 26th

Week 3 - Week Without Walls - Feb 11th - 17th

PANTHER TRACK 2007
Week Without Walls
Stay Fit Tool Kit

Throughout your Week Without Walls make an effort to stay active and train when and were you can. If you can work on one of the following fitness components a day you will be less likely to lose any of the gains you have made in the last two weeks.


Cardiovascular Fitness:

20 – 30 min – Bike, swim, jog, run, ski , etc.

Upper Body and core:

Pick 5 of the following exercises and do 4 sets of 10 each.

Push-ups Triceps dips Crunches

Superman Plank Windshield wipers

Scorpions Dead Bugs Side Plank


Lower Body:

Pick 5 of the following exercises and do 4 sets of 10 each.

Lunges Body Squats (2 legs) Heel Walk

Body Squat (1 leg) Chair sit and hold Calf Raises

Jump Squats Toe Walk Leg Swings

Flexibility:
20 minutes of stretching all muscle groups will be a great way to stay flexible and fit.

Week 2 - Mon Feb 5th - Sunday Feb 11th

Monday Feb 5th::

Full Team Warm Up on the field

Sprints: Form Work, Core Work
8 x 150m on grass , jog 150 m in between

Distance: See board

Throws & Jumps: See Khun A and Khun Thawron

Tuesday Feb 6th::

Full Team Warm Up on the field

Sprints: 300m, 300m, 200m, 200m, 200m, 100m, 100m, 100m - All at 75%
Recovery: Walk the distance you just ran

Distance: see the board

Throws & Jumps: See Khun A and Khun Thawron


Wednesday Feb 7th::

Full Team Warm Up on the field

Sprints:
Form work and core work
40
60 60
40 60 40
40, 40 ,60, 40, 40 All at 85%

Recovery: Walk the distance you just ran

Distance:

Continuous Running - No breaks

1X 1500m (Easy/Medium/Medium/Medium-Hard) -Strive for negative splits

4X400m (Easy/Medium) - Easy on the corners, Medium on the straights

25 minutes of continuous cross country laps. This is an easy run with with medium intervals throughout – run with a watch/stopwatch to track medium pick-ups

Post Run Cool Down:
5X Build-ups
Team Stretch

Throws & Jumps: See Khun A and Khun Thawron


Thrursday Feb 8th::

Full Team Warm Up on the field

Form, Core, Fast twitch work

Sprints: Relay 8 x 200 M tempos
- Get into groups of three, grab a baton and work at 70% tempo

Distance:

Running of the Dice:
In groups of three, roll the die. Your run corresponds to the instructions below. There are two out & back courses marked with cones:
Cross Country
Cross campus
When you reach the last cone, return to the start. No matter which course you run, you must return a little faster than you went out. All 3 runners must stay & finish together

Roll a 1: Run cross-country at a nice, easy pace
Roll a 2: Cross campus course, alternating easy-hard cone to cone
Roll a 3: Choice of course, hold a medium pace out and back
Roll a 4: Cross-Country course, alternate at each cone medium-hard-easy each 100m
Roll a 5: 400 meters on the track, alternate hard-medium-hard-medium each 100meters
Roll a 6: Run cross-country first – easy, but sprint home from the last cone; then run cross-campus medium and sprint home from the last cone

Throws & Jumps: See Khun A and Khun Thawron


Friday Feb 9th ::

Full Team Warm Up on the field

Form, Core, Fast twitch work

Sprints: Face down start / Sprint Pyramid - all at 80 %
1) 3 x 40
2) 3 x 60
3) 3 x 80
4) 3 x 60
5) 3 x 40


Distance:

Speed work out on the track – courtesy of Mr. Medved!


Throws & Jumps: See Khun A and Khun Thawron


Saturday Feb 10th ::

Core work and stretch

Light run 30 min -

Sunday Feb 11th ::

Core work and stretch

Light run 30 min -

Week 1 - Mon Jan 29th - Sunday Feb 4th

Wednesday Jan 31st::

Team Warm Up - Full team all event groups on field

Sprinters/Jumps/Throws:

Form Work, Core Work
6 x 150m on grass , jog 15o m in between

Distance:

1 x 800 EASY PACE (NO REST INTERVAL)
1 X 800 MEDIUM PACE (NO RACING)

30 SECONDS STRETCH & HYDRATE

1 X 1500 EASY (NO REST INTERVAL)
1 X 1500 MEDIUM PACE (NO RACING)

1 X 400 EASY (NO REST INTERVAL)
1 X 400 MEDIUM PACE (NO RACING)


Thursday Feb 1st::

Team Warm Up - Full team all event groups on field

Sprinters/Jumps/Throws:

Speed Work - 40,60,80,100 strides pyramid @ 70%


Friday Feb 2nd::

Team Warm Up - Full team all event groups on field

Sprinters/Jumps/Throws:

8 x 200 m on the grass - Tempo 200m @ 75%, walk 200m as rest

Saturday Feb 3rd::

Sprinter/Jumps/Throws"

30 Min Light Run and Stretch

Distance:


Sunday Feb 4th::

Core work and stretch

Light run 30 min -

Welcome to Panther Track and Field

High School Students,

Track and Field season is here!

There will be an brief information meeting Tuesday Jan 30th @ 10:20am in #3 MPB to discuss the season and the practice schedule.

First Practice: Wednesday January 31st, 2007 :: Be on the track and ready to work @ 3:15pm

See you there


Varsity T & F Coaches

Get fast or get fit trying!


Please comment with your NAME and top three events so the coaches can get to know you!