Week 0

Welcome to week 0
This is a preseason week. Workouts are on your own or with small groups. I will be available in the weightroom if you have questions.

Basic workouts
Endurance
Option 1
Warm up w/ stretch
30 min run
cooldown
Abs

Option 2
Play a running game for 1 hour
basketball, soccer, tag, ultimate...


Explosive
Option 1
Warm up w/ stretch
2000 m running in reps
for example 2x5x200m @ 60% with 15 secs rest between reps and 5 min between sets
cooldown

Option 2
Play a running game for 1 hour
basketball, soccer, tag, ultimate...

Supplimental work
Do some ab work/ bodyweight work
Hit the weightroom

Winter Track 2008-2009

This is the first post for the winter track season.
Reminders!!!!!!!!!!!!!
- Please make sure that you have signed up for the team electronically. You can find the link on the side of this page under sign up.
-The first day of practice is Dec 8th. If you are looking to get a head start on training look to this blog for general workouts until then.
-Make sure you have turned in your equipment order form.
-Please follow up with your paperwork. If it's not in and you're not cleared too bad. No practice no exceptions.(This includes you Distance runners)
-Make sure you are prepared for the first couple days of practice. We will be outside on Monday the 8th.

Practice Cancelled

Practice for friday 2/22 and sat 2/23 Has Been CANCELLED!!!!!!!!
Endurance if possible go for a run. If not do a bidy weight circuit. 30 min.
Explosive Body Weight Circuit. 3 sets of 10 min with 2 min rest between Sets.

Coach Smirk

practice

No Practice 2/18/08
Smirk

Friday Practice

We ARE HAVING PRACTICE ON FRIDAY!!!!!!!!!!!!!!
WE WILL BE DONE BY 4:05 !!!!!!!!!!!!!!!
BE THERE!!!!!!!!!!!!

Smirk

Update

Track practice for 1/26/08 has been moved to 10 am. It will end at 12:00pm
Coach Smirk

Lavino Relays

Bus to meet is @ 10:45. Be on time. This is an all day meet.
Coach Smirk