Practice Schedule
2020 Track and Field Conflict Form:
Click Here
Spring Full Season Calendar:
Click Here
Weekly Specific Schedule:
May
During this timeframe that we are not in school =
SAFETY is #1 above all else =
Workouts are completed only w/ approval of Parents and at a safe location
Outdoor Workouts are completed during a safe timeframe - i.e. running at night/dark = not safe
Workouts are not completed in groups = Social Distancing is key
Any questions w/ any of the posted workouts below = please reach out through Remind
Estimate at the best of your ability on the distances stated below.
Hope you all stay healthy and keep a strong positive mindset!
Remember = Warm-up and Cool Down / Stretch Properly before/after each Workout
All-Team exercises = Complete AFTER your specific event workout
Date |
Time |
Event / Location |
Monday
5/18
|
Home
Workout
|
All - Team: Challenge = 15 minute meditation - try various aps for help if you need
Sprinters: Starter - 10 x 25 m building striders
Workout - 10 x 50 m @ 100 % from full start position w/ walking rest + 1 min
Finisher - 1 x 100 m @ 100 %
Hurdlers: MTHS Spring Track Hurdle Workout 1 of 3 April 2020.pdf
Mid-Distance: 6 x 400 (1-2 min) fast w/ 2 min walk in between
Distance: 5-6 miles distance pace
Throwers: Link Below = Shows Full Week
https://docs.google.com/document/d/17fDQNga65yMW5jyXddQgHIuT6MXaRwH6-E09N_oPjdg/edit
Long/Triple Jumpers: Same workout Sprinters
High Jumpers: Same workout as Sprinters
|
Tuesday
5/19
|
Home
Workout
|
All - Team: 10 down to 1 = Squat Jumps - Mountain Climbers - Pushups
(do each exercise 10 times - then 9 times - then 8 times - ect down to 1)
Sprinters: Starter - 400 m @ 50 %
Workouts - 6 x 150 m @ 100 % w/ walking rest to start + 2 minutes
Finisher - 200 m @ 100 %
Hurdlers: Complete Sprinters Workout
Mid-Distance: 3-4 mile easy run OR Bike Ride OR Yoga
Distance: 1 mile x 3 @ 100 %
Recover 1/2 mile between each - Cool Down
Throwers: See Link = Posted Monday
Long/Triple Jumpers: 3 step Bounding to 1 step jump on jump leg = complete 10x
Double leg vertical jump from standing position = x 20
Single leg vertical jump from standing position = x 20 each leg
Box jump (get creative but safe) = 3 sets of 10
High Jumpers: Same as Long/Triple Jumpers
|
Wednesday
5/20
|
Home
Workout
|
All-Team: Who has motivated you this year / season = text/call and give them some appreciation love!
Sprinters: Complete Mid-Distance Workout - posted below
Hurdlers: MTHS Spring Track Hurdle Workout 2 of 3 April 2020.pdf
Mid-Distance: Interval workout - run 2 mins @ 85 % , arm exercise, leg exercise, ab exercise, 2 min walk
Repeat set 4-6 times - Exercise ideas = arms = push-ups, dips, shoulder press w/ weight (soup
cans) Legs = lunges, squats, step ups
Distance: Recovery Day - Easy Bike Ride OR Yoga / Pilates
Rainy Day workout = 2 rounds
Throwers: See Link = Posted Monday
Long/Triple Jumpers: Complete Sprinters Workout
High Jumpers: Complete Sprinters Workout
|
Thursday
5/21
|
Home
Workout
|
All-Team: Endless Burpees for 4 min = How many can you do in 4 min = rest as much but time doesn't stop
Sprinters: Starter - 4-5 mile Bike Ride OR Yoga / Pilates
Hurdlers: Complete Sprinters Workout
Mid-Distance: 3-4 mile easy run OR Bike Ride OR Yoga
Distance: 800 m Easy Pace
1200 x 3 @ 85 %
Cool down
Throwers: See Link = Posted Monday
Long/Triple Jumpers: Complete same as Tuesday's workout
High Jumpers: Complete same as Tuesday's workout
|
Friday
5/22
|
Home
Workout
|
All - Team: 200 Club = 50 push-ups / 50 sit-ups / 100 second plank (1:40)
Sprinters: Starter - Find a wall - Lean into - Arms out = Sprint Legs 100 % for 30 seconds x 10
Workout - 10 x 30m = Starting Position Blasts @ 100 %
Finisher - Mountain Climbers = 45 sec x 10
Hurdlers: MTHS Spring Track Hurdle Workout 3 of 3 April 2020.pdf
Mid-Distance: 8 x 300 m (or 60 sec ) consistent pace 1-2 min rest or walk in between
Distance: Recovery day = Yoga / Pilates
2 rounds Rainy Day workout
Throwers: See Link = Posted Monday
Long/Triple Jumpers: Sprinters workout above
High Jumpers: Sprinters workout above
|
Saturday
5/23
|
Home
Workout
|
All - Team: Spend extra time stretching post workout
Ice shins for 20 min
Sprinters: 40 min = Ride Bike / Elliptical / Row / Walk
Hurdlers: Complete Sprinters Workout
Mid-Distance: 4-5 mile easy run OR Bike Ride OR Yoga
Distance: 4 miles @ distance pace
Include 3 hills - race pace uphill
Throwers: See Link = Posted Monday
Long/Triple Jumpers: Sprinters workout above
High Jumpers: Sprinters workout above
|
**Rainy Day Substitute Workout**
Round -1 - Exercises - 3x's each
Jumping Jacks - 30
V-Ups - 20
Push-up = 4 opposite knee tucks
Round -2 - Exercises - 3x's each
Reverse Lunges - 20
Flutter Kicks - 50
Burpee Push-ups - 10
Round - 3 - Exercises - 3x's each
Squat Jacks -20
Right Side Crunches - 20
Left Side Crunches - 20
Leg Raises - 20
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