Announcements‎ > ‎

Winter Break Progress

posted Dec 19, 2014, 8:46 AM by Mustang TrackXC   [ updated Dec 19, 2014, 8:50 AM ]
We made it through finals week!  Now, it is time to recharge mentally to get ready for the second half of the school year.  For us in track and field, that means we have a couple of weeks that we could spend getting better.  To do that, the following routines could be done.  It is my hope to not just tell kids what to do to become better athletes, but teach them how to go about the process of becoming better athletes.  These two weeks are a perfect opportunity for you to put that into practice.  Use the following routines to build your own weekly schedule, while you are over break.   

For each week, get the following recommended number of each drill in your schedule.  You can do any of these routines more than that, but this would be a minimum that would help you not only maintain your current fitness, but actually improve  your current fitness.

All athletes: 
(2 days) Preventive Routine (Lower leg stability drills): 30s each drill 
  •    Alphabets
  • Single Leg Cycles (knee-heel-toe up)
  • Single Leg Squats
  • Forward on Heels
  • Backwards on Toes
  • Straight Leg Rotations
  • Toe Crawls
(2 days) Body Core
  • Full Crunches (60s)
  • One Leg Crunch (60s each side)
  • Side Planks (60s each side)
  • Elbows and Toes (60s)
  • Elbows and Heels (60s)
  • 10x leg lifts, plus 7 circles each direction
  • Supermans (60s)
  • Bicycles (120s)
  • V-sits (120s)
(2x) Static Core Holds
  • Double Leg Bridge
  • Superman Holds
  • V-sits
  • Single Leg Bridge-L
  • Single Leg Bridge-R
  • Elbows and Toes
  • Elbows and Heels
  • Side Planks-R
  • Side Planks-L
(2 days) Hip Strengthening and Mobility
  • Clams
  • 4-way straight leg lifts
  • Donkey Kicks
  • Donkey Whips
  • Fire Hydrants
  • Forward Circles
  • Backward Circles

(2 days) Gambetta Leg Circuit:  Do 10 of each movement, at 1 per second...pace has to be quick.  Move immediately from one drill to the next with less than 10 s rest.  Do the full routine 2x.
  • Body Weight Squats
  • Lunges
  • Step Ups
  • Squat Jumps
(3 days) Weights
  • Day 1
    • 1. Parallel Squat 3x8 (Increase your weight from Last Week)
    • 2. Lunges (To the gym and back x2)
    • 3. Manual Hamstrings 3x10
    • 4. Leg Extension 3x10
    • 5. Step Ups 3x10
  • Day 2
    • 1. Power Clean 3x5 (Increase your weight from last week)
    • 2. DB Bench 3x10
    • 3. Front/Lateral Shoulder Circuit 3x10
    • 4. Standing Shoulder Press (In Rack) 3x8
    • 5. DB Rows (Opposite knee on bench) 3x10
  • Day 3
    • 1. Hang Clean 3x5 (Increase Weight)
    • 2. Front Squat 3x8 (Increase Weight)
    • 3. Straight Leg Dead Lift 3x10
    • 4. Dips 3x10
    • 5. DB Incline 3x10 

(3 days) 20-30 minute jog 

(1 day) 10 & 10 warmup, then a good set of 8-10 FAST buildups.  Get your legs a bit of FAST will be doing a lot more of that after break. 

Distance Crew:  
  • 1 Long Run (7-10 miles)
  • 1 LT repeat workout to build volume (5 miles worth of repeat work, with VERY short rest of 30s).  
    • This Could be 10x800 at LT pace, or 
    • 8x1K at LT pace w/ 30s rest.
    • More experienced athletes could add a mile's worth of volume to these, since you already did 5 miles worth last week.
  • 1 continuous LT run to build mental capacity at threshold.  If you did 5 miles worth of repeat work, do a continuous LT for 4 miles.  If you do 6 miles worth of LT work, then do 5 continuous LT miles.  
  • 2-4 days of Maintenance miles.  The recovery run pace and time spent developing cardiovascular fitness is a big opportunity for you here.