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!