Sunday, January 6, 2013

Offseason Workouts (January 7th to 12th)


Week 1: 1/7-1/12

1600 & 3200 workouts are the same this week.
Note: These workouts assume that you have been running at least two weeks and are in decent shape. If you're just getting started, see Coach Baldasari for modifications, as well as for descriptions of paces and drills if needed.


Monday
Warm-up: 5-10 min. Easy running, light dynamic stretching, and 4 drills X 2 each.
25 min. Tempo pace + 10 min. E pace
Cool down: At least 10 min. stretching (dynamic or static)


Tuesday
Warm-up: 5-10 min. Easy running, light dynamic stretching, and 4 drills X 2 each.
30 min. fartlek: E pace with short bursts of speed (at I pace), at a time/distance of your choosing, anywhere from 30 sec-2 min. 30 min. total
Cool down: At least 10 min. stretching (dynamic or static)


Wednesday
Drills or 6-8 striders

Strength: 
45 sec squats (can use light handweights if possible)
30 sec front lunges right leg forward
30 sec front lunges left leg forward
Repeat

Cardio:
30 sec jumping jacks
30 sec high knees
Repeat

Strength:
30 sec pushups
30 sec plie squats (feet turned out to sides)
45 sec tricep dips
Repeat

Cardio: 
30 sec football run
30 sec side-to-side single leg hops
Repeat

Strength:
45 sec plank position
30 sec crunches
45 sec standing oblique crunches (stand in squat position, hands behind head, bend side to side, using obliques to propel elbow toward same side knee)
Repeat

Cool down: 5-10 min. E pace, stretch

Thursday
Warm-up: 5-10 min. Easy running, light dynamic stretching, and 4 drills X 2 each.
25 min. T pace + 5-10 min. E
Slow drills & stretch

Friday
Warm-up: 4 drills X 2 each + 6-8 stride accelerations
15 min. T pace

Abs (make sure you FOCUS on the muscles you are using):
45 sec bicycle crunches (crunch side-to-side while bringing opposite knee to meet side elbow)
45 sec leg lifts (lay on back. keeping legs straight lift all the way up and lower down, pulling abs in the entire time, even on the way down. take your time)
45 sec pass-throughs (sit on ground, laid back approx. 45 degrees, knees bent. twist side to side while passing hands through knees, as if you were holding something. can use a weight and actually pass it through)
30 sec side plank left side
30 sec side plank right side
45 sec windshield wipers (back on ground, reach arms straight up. lift legs up and to the left, then back down and center. then lift up and to right, then back down and center. must utilize lower abs to lift AND lower)
30 sec basic crunch

REPEAT

Cool down: 5-10 min E OR stride decelerations
Stretch


Saturday
Warm-up: 5-10 min. Easy running, light dynamic stretching, and 4 drills X 2 each.
{3 min. Interval pace + 2 min. E pace} X 3. Can do 4 if in good shape or cut down to 2 min. I pace if just getting in shape.
10 min. E pace]
Stretch/slow drills



400 & 800 meters

Monday

1.Warm-up (2 miles) and stretch
2. 2 x 200 (all high quality with plenty of recovery)
3. 1 x 300 (all high quality with plenty of recovery)
4. cool down (2 laps)

Tuesday

1. Warm-up (2 laps) and stretch
2. Championship Ladder: 300, 400, 600, 800, 1000, 600, 800, 400, 300 (all high quality with plenty of recovery)*400 RUNNERS DON’T DO THE 800 & 1000
3. 1 lap cool down (walk or run)

Wednesday

1. Power Clean 4 sets of 8,6,4,4, reps with 1 minute rest. STRETCH BEFORE
2. Squats 4 sets of 8,6,4,4, reps with 1 minute rest.
3. Kettle Bell step-ups 3 sets of 12 reps with 1 minute rest.
4. Seated Leg Curl 3 sets of 10 reps with 1 minute rest.
5. Leg Extension 3 sets of 10 reps with 1 minute rest.

Thursday

1. Warm-up (2 laps) and stretch
2. Sprint Drills (2 sets of each, down and back is 1 set)
3.  4 x 150 (working on your form)

Friday

1. Power Clean 4 sets of 8,6,4,4, reps with 1 minute rest. STRETCH BEFORE
2. Squats 4 sets of 8,6,4,4, reps with 1 minute rest.
3. Kettle Bell step-ups 3 sets of 12 reps with 1 minute rest.
4. Seated Leg Curl 3 sets of 10 reps with 1 minute rest.
5. Leg Extension 3 sets of 10 reps with 1 minute rest.

100 & 200 meters

Monday
1. Warm-up (2 miles) and stretch
2. 4 X 60 (all high quality with plenty of recovery)
3. 4 starts on the straight with blocks, 4 starts on the turn with blocks (approx 30 yards of the drive thru phase).                                                                                                                                
4. Do 1 actual 100 meter run thru at full speed
Tuesday
1. Warm-up (2 miles) and stretch
2. Sprint Drills (2 sets of each, down and back is 1 set) DON’T CHEAT
3. 2 actual races from block starts if you can. (100, 200) On the 200 work the curve
4. 4 X 150

Wednesday
1. Power Clean 4 sets of 8,6,4,4, reps with 1 minute rest. STRETCH BEFORE
2. Squats 4 sets of 8,6,4,4 reps with 1 minute rest.
3. Kettle Bell step-ups 3 sets of 12 reps with 1 minute rest.
4. Seated Leg Curl 3 sets of 10 reps with 1 minute rest.
5. Leg Extension 3 sets of 10 reps with 1 minute rest.
Thursday                                                                                                                                                       
1. Warm-up (2 laps) and stretch
2. 5 block starts
3. Championship Sprinters Ladder: 2 X 60, 2 X 100, 2x 200, 2x 100, 2 x60. The second 200 and down the ladder, should be hard.                                                                                                   
4. 2 sets to crunches to failure

Friday
1. Bench Press 3 sets of 15 reps with 1 minute rest. STRETCH BEFORE
2. Incline Bench Press 3 sets of 10 reps with 1 minute rest.
3. Medicine ball slam 3 sets of 12 reps with 1 minute rest.
4. Dips 3 sets of 15 reps with 1 minute rest.
110/100H & 400H
Monday

1. Warm-up (2 Miles) and stretch
2. Walk to hurdle using trail leg-lead leg-over the middle (Use 5 hurdles)
3. Jog to hurdle using trail leg-lead leg-over the middle (WHEN DONE EACH JOG BACK AND STAY ON TOES)
4. Place each hurdle 10 feet apart: over the middle (WHEN DONE EACH JOG BACK AND STAY ON TOES)
5. Place each hurdle 5 feet apart: over the middle (WHEN DONE EACH JOG BACK AND STAY ON TOES)
6. Cool down (1 lap)

Tuesday

1. Warm-up (2 laps) and stretch
2. Set up 1 hurdle on each curve and 2 on each straight away (YOU SHOULD HAVE 6 HURDLES), at regular height
3. You are going to run 1 mile, clearing every hurdle per lap, that’s 6 hurdles!!!! (Drive at every hurdle with aggression and force)
4. Cool down (1 lap)

Wednesday

1. Warm-up (2 miles) and stretch
2. Sprint Drills (2 sets of each, down and back is 1 set)
3. 6 starts at full speed over the hurdles, stay on your toes at all times (Use 4 hurdles)
4. Line up hurdles #2 and #4, do 3 starts and work on your speed and drive to the next hurdle
5. Cool down (1 lap)

Thursday

1.Warm-up (2 miles) and stretch
2. 2 x 300 (all high quality with full recovery)
3. 3 x 200 (all high quality with full recovery)
4. Cool down (1 lap)

Friday

1.Power Clean 4 sets of 8,6,4,4, reps with 1 minute rest. STRETCH BEFORE
2. Squats 4 sets of 8,6,4,4, reps with 1 minute rest.
3. Kettle Bell step-ups 3 sets of 12 reps with 1 minute rest.
4. Seated Leg Curl 3 sets of 10 reps with 1 minute rest.
5. Leg Extension 3 sets of 10 reps with 1 minute rest.

Throwers

Monday
Plyros: Stair runs (3 x 30 seconds), standing long jump 3x 6

Core:  V ups 3x20, pistons (3x30 seconds), scissors (3 x30 seconds)

High Pulls (2x20), Bench Press (Warmup, 3x (10-12)), Squat (Warmup, 3 x (10-12)), Dead Lifts (2x20), Incline Bench (3x10-12), Tri Extentions (3x20)

Wednesday
Plyros:  Platform Jumps (3x10), stair jumps (side-to-side) 30 seconds

Core:  Planks (elbow to hands 3 x one minute), 

Lift: High Pulls (2x20), Ropes in Hallways 2x30 (up/down), 2x30 (side-to-side), push press (3x10 work on form), curls (3x21), Cleans or Kettle Cleans (Warmup, 3x10)

Friday
Plyros:  20 minute run

Core:  Medtwists 3x10 (high-to-low), (side-to-side)

Lift:  Lat Pulldown (3x10), Lunge walks (with dumbbells(3x12), toe raises (2x20), bench Press (3x8), Kettle Squat (On Platform) (3x8), Power 3x10

Vaulters

Monday
Plyro:  Stair runs (3 x 30 seconds), standing long jump x 6, 

Core:  V ups 3x20, pistons (3x30 seconds), scissors (3 x30 seconds)

Lift:  Deadlifts 3 sets of 10,  Bench Press 3x10, cleans 3x10, pullups 3xmax
Running – 20 minute distance run (relaxed)

Wednesday
Plyro: 3x 10 depth jumps, 3x 10 running man, 3 x10 standing long jump, 

Core: 3x30 seconds planks (plank pushups, plank disco)

Lift:  High Pulls (2x20), Ropes in Hallways 2x30 (up/down), 2x30 (side-to-side), push press (3x10 work on form), curls (3x21), Cleans or Kettle Cleans (Warmup, 3x10)
depth jumps, running man, standing long jump, or standing triple at 6 jumps or less

Running – One lap and one bleacher circuit for 20 minutes

Friday
Plyro:  Platform Jumps (3x10), stair jumps (side-to-side) 30 seconds

Core:  Medtwists 3x10 (high-to-low), (side-to-side)

Lift:  3x 10 Swings, Dips 3x10, push ups 3xmax, Lunges in Hallway (3x10), curls 3x10(negative)
Running – 20 minute distance run (relaxed)