OYO 1/26

Endurance

Swep 1 hour

JD1-45
Pillars or drills
JD2-45
Pillars or drill

Endurance-please remember that if the conditions don't permit please dont go. Safety is no doubt our number 1 concern here. If you can run safely then by all means go have a good run.

Explosive
Plyo and movement exercises 30 min
Pillars


Or go sledding which ever

All Athletes Jadwin Practice Mon

All athletes

Practice will be held at jadwin on monday.

We have a home meet on tuesday

All athletes need to be in attendance to allow for race/roster decisions and uniform give out.

Winter Workout Challenge

Get to the biggest hill you can find (I'm thinking the hills at greenway meadows look good)and go sledding. Here the challenge. Endurance- try running to the hill and doing 10 sledding reps. RUN UP THE HILL!!!!!!!!!!! SLED DOWN THE HILL!!!!!!!! Over and over again.

Explosive- Same idea for your workout., Instead get a partner and have sledding races. Start at the bottom of the hill. Race to the top and backdown. FIst one up and down is the winner.


Having fun not your cup of tea?
1.Help shovel out
2.

Endurance
Swep 8 miles
JD1-50 min, drills we learned at jadwin(single leg squat jumps, single leg hops, hurdle hops, high knee tucks, shane accelerations, greyhounds)

jd2-40 min same drills

Explosive
Warm up
AIS
Pillar
Body weight circuit-20 min
A. Burpees x10
B. Shoulder press (handstand pushups)x10
C. high knees or stair runs (80 contacts)

T-ball massage



So I will leave the specific workout to you. I know I will be shoveling out and going sledding. SNOW DAY SNOW DAY SNOW DAY!!!!!!!!!!!!!!!!


See you tomorrow at Jadwin. Whole team.

Smirk

Tuesday 1/11

Explosive
Extended warm up
40 min plyo/movement exercises
Pillars
Plank Abs

Endurance
SWEP 8 mile run
Plank Abs

JD1
warm up
Pillars
45 min run e pace
Plank Abs

JD2
Warm up
Pillars
30-45 min run
Plank Abs

Short Sprinters
(55m/200m Runners)
If conditions don't allow you to complete these workouts as written modify as needed.
Switching the days of workouts is a good way of getting the work in when you can.
Sat-5x35 m max effort, 3(2x200) @ 70% use the 200 splits posted on the blog.
5XShuttle run (5m,10m,15m,20m 20 frankies between sets)
Sun- 12x200 @ 60%, 5x40m High Knees
Mon- 4x40m and 5(15m,20m,30m,40m) Hard, 4x80m High Knees, 6x300m @ 60% 100m walk rest between reps
Tues- 50 min game
Wed- (3x20, 1x30 Max speed), (4x100m, 3x80m, 2x60m Hard), 5x80m's High Knees
Thurs-50 min of sport
Fri- Max speed (5m,10m,15m with walkback) x5, 4x(3x150m @ 70% with 50 m walk between reps and 200m walk between sets)
Sat- 4x100, 8x200, 4x100 @ 60%
Sun- Off

(200m/400m Runners)
If conditions don't allow you to complete these workouts as written modify as needed.
Switching the days of workouts is a good way of getting the work in when you can.
Sat-10x60secs (must be longer then 300m, try to go further each rep, equal distance jog recovery)
1.5 mile run
Sun- 12x200 @ 60%, 5x40m High Knees
Mon- 2x600,500,400,300,200 w 200m walk between reps @ 60% of 400m pace
Tues- 50 min game
Wed- (120, 4 x40, 120) X3 @ 400m pace walk back between reps, 2x150m @ 400 race pace with 50 m walk recovery, 1 mile run conversational pace
Thurs-50 min of sport
Fri- Max speed (5m,10m,15m with walkback) x5, 4x(3x150m @ 70% with 50 m walk between reps and 200m walk between sets)
Sat- 4(5x200m) @ 60% w/100m walk between reps, 200 m walk between sets
Sun- Off

Endurance
Sun-Off
Mon-45 min, Pillars, Abs
Tues--30 min, Striders, Abs
Wed-45 min,30min dynamic movement set (these are what we learned in the hallway upstairs)
Thurs-30 min run (5x1min speed work @ 5k race pace) Abs
Fri-45 min run, pillars, abs
Sat-Long run,
Sun-30 min run, dynamic movement set


Sorry about the delay on the posting. Had some technical difficulties.

Meet of Champions NEW SCHEDULE

From the Njsiaa Website

12:00- start time for ALL pole vaulters and boys.
3:00- Start of girls events.

If you have any questions please contact me.

609-204-5859

Reminder

Just a reminder. No team practice until tuesday.

Endurance- I spoke to you about your workouts. Volume and a tempo work out this weekend. continue with core workouts.

Explosive
Pole vault- we spoke follow what we laid out. Any queestions e-mail me.
Sprinters
Short- drills, core, full stretch. If you can get indoors 1 day 10 x 30m wrking on starts
1 day 2x6x200 @ 60 %

Long- full warm up, full stretch, core daily
1 day 2 miles easy
1 day 30 sec @ 400 race pace 2 min easy jog 2 sets of 5
1 day 30m, 60m, 120m, 180m,120m,60m,30m x 5 @ 400 pace (if you can't get distances use time)