Information about the following can be found below:
INJURY | PLYOS | STRETCHING | ABS | STRENGTH | FORM | WEIGHTS | VOCAB
1. Standing Lean (Right, Left, Middle) 6. Knee Huggers (Right, Left)
2. Legs Crossing Lean (Right, Left) 7. Dead Flamingo (Right, Left)
3. Flamingo (Right, Left) 8. Calf Stretch (Right, Left)
4. Sitting L Stretch (Right, Left) 9. Rippers (Right, Left)
AB ROUTINE "B"
1. "V" Sits - Runners (30sec)
2. Supermans (1min)
3. "V"Sits - Flutter Kicks (30sec)
4. Reverse Plank (1min)
5. "V"Sits - Scissor Kicks (30sec)
6. Bent-Arm Side Plank (45sec each)
7. Side-winder Sit-Ups (1min)
Total Time = 6min
1. Forward Lunges (Alternating) (1min 30sec)
2. Single Leg Bridges (Left, then Right) (45sec each)
3. Straight Leg Clams (Left, then Right) (30sec each)
4. Calf Raises (Left, the Right) (30sec each)
5. Hip Dips (Left, the Right) (30sec each)
Total Time = 6min
WEIGHT TRAINING "A"
1. Push-ups (4 x 20sec, 40sec rest)
2. Bodyweight Squats (2 x 60sec, 30sec rest)
3. Tuck Jumps (4 x 30sec, 30sec rest)
Total Time = 8min
1. "A" Walks (30sec)
2. "A" Skips (1min)
3. Bound Ups (Uphill) (1min 30sec)
4. Pacers "A" (High Knees 180 step per min) (1min)
5. Pacers "B" (Butt Kickers 180 step per min) (1min)
6. Ground Runners (Arm Swings 180 per min) (1min)
Total Time = 6min
WEIGHT TRAINING "B"
1. Bench Press (3 x 5rep)
2. Squats (3 x 5rep)
3. Cleans (3 x 5rep)
Total Time = 10-15min
The team is divided up into Training "Levels" which can be seen on the Workouts for the Week prescribed minutes. The "Levels" represent the amount of training experience an athlete has. The longer someone has been training the more minutes and distance within workouts they can handle
LEVEL 1 - New Athletes/ 1st year of focused training
LEVEL 2 - 2nd year of focused training
LEVEL 3 - 3rd year of focused training
LEVEL 4 - 4th year of focused training
LEVEL 5 - 5th year of focused training
In order for an athlete to move up in Level they should be able to handle the previous Level without injury.
60 meters @ 80% sprint effort (around 1600m/800m pace)
60 meters @ 90-95% sprint effort (focus on excellent form!)
The goal of Alactic Sprints is neuromuscular development.
This trains the muscles to recruit the maximum amount of muscle fibers (developing top end speed). Alactic sprints should be no longer than 10secs (to avoid lactic acid from building up in the muscles) and should have 3 min rest between reps.
- Includes Long, Medium and Short Tempo paces
The effort level is just outside of your comfort zone—you can hear your breathing, but you're not gasping for air. If you can talk easily, you’re not in the tempo zone, and if you can’t talk at all, you’re above the zone. Tempos can be done as one long segment, multiple segements or in a negative split format.
A negative split effort involves making each segment of a run faster than the previous segment (example: 4 mile negative split tempo, each mile will be faster than the previous mile). When encountering hills a negative split often involves increasing the effort rather than achieving faster segments.
The Workouts for the Week prescribe a variety of paces. Each pace trains different systems within the body. Each pace is needed within a training program to become the best athlete we can be.
EASY PACE - an recovery effort, slow enough you can have a conversation
AVERAGE PACE - a comfortably hard pace for the majority of miles
LONG TEMPO PACE - the equivalent of an athletes Marathon Pace
MEDIUM TEMPO PACE - the equivalent of an athletes 1/2 Marathon Pace
SHORT TEMPO PACE - a pace based on an athletes "Lactate Threshold"
STRONG PACE - a pace used for "Fartlek" type workouts (Short Tempo/10k)
RACE DISTANCE PACES - These paces include paces based on race distances: 10K Pace, 3 Mile Pace, 2 Mile Pace, Mile Pace, 800m Pace
200 meters @ 75% sprint effort (around 3200m/1600m pace)
LACTIC ACID/LACTATE THRESHOLD
When oxygen levels in the body are normal, carbohydrates breaks down into water and carbon dioxide. When oxygen level are low, carbohydrates break down to produce energy and make lactic acid. The presence of lactic acid in the muscles produces a heaviness or burning sensation. The moment when there is a sharp increase in lactic acid production is called your Lactate Threshold (between 10k and 1/2 Marathon paces).
- Swedish word for "Speedplay"
Fartleks alternate between an average pace and a fast pace. The fast pace is between Short Tempo to 10K pace and is double the minutes of the average pace (example: 4 min fast, 2 min average). The average pace is considered the "recovery" portion of a Fartlek workout but should not be a slow pace.
- a Fartlek done on the Track in short segments
Speed Changes are done on a Track using the straightaways and curves as seperate segments of effort. Athletes run the straightaways at a strong pace close between 10k to 5k pace. The curves are used as a "recovery" segment at an average pace.