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
Tuesday, February 27, 2007
Thursday, February 15, 2007
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
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
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