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Waldwick Track and Field Summer workouts Things to know 1. The workouts are pulled from the “USA Track & Field Coaching Manual” for the summer preseason. It is not me being crazy 2. Seth designed the weight room workouts. He knew what Waldwick athletes were deficient at from a strength perspective. It is the workout that most of you have seen before. Go with the sprinters workout. 3. Wizemann designed the core circuits. 4. Days are subject to change depending on your/my schedule but this acts as a template. Take 1 day of rest per week 5. These workouts should carry you through the month of July. I will send you a workout for August sometime in July 6. I tried to give you similar workouts to other team members whenever possible.

“The reason most people never reach their goals is that they don’t define them, or ever seriously consider them as believable or achievable. Winners can tell you where they are going, what they plan to do along the way, and who will be sharing the adventure with them.”

Awesome websites for quotes: http://www.warriorfx.com/2007/06/motivational-quotes-for-athletes/


Kayla: Pentathlon Important Dates: Monday February 20th (Bergen County championship) NJSIAA Sectionals / Groups / SMOC Easterns March 9-11 New Balance Indoor Nationals

Warm-up Workout Strength training

Mon Jog to WHS

Tues

Wed Jog to WHS

Hurdle drills & conditioning Weight room workout (legs)

30-45 min run

Jumps / Throws

Corc circuit 1

Weight room workout (upper/lower)

Thursday Jog to WHS Hurdle drills & conditioning Core circuit 2

Friday

Saturday / Sunday

30-45 min run

30-45 min run

Weight room Core circuit 3 workout (upper)

Cool down Hurdle Conditioning monday

Hurdle conditioning thursday

5 x 100m @ 16-18 sec with 45 sec recovery then 5 min recovery and repeat + 6 x 50 m uphill runs (use fire lane or front of school) Hurdle flexibility exercises Walking hurdle drills

6 x 100 m easy strides Hurdle flexibility exercises Walking hurdle drills 5 x 30 m bound uphill

Hurdle flexibility exercises Trail leg Kick the wall Vertical leg swings Horizontal legs Fire hydrants Up and Back Hip circles Straight leg to side Cycling / Pawing Quad stretch Figure 4 stretch Hurdler stretch

Hurdle drills Trail leg over the side Lead leg over the side Same leg hurdle stepover Alternating leg hurdle stepovers Can Cans Single leg back and forths Hurdle hops (Thursday)


Ali: High Jump Important Meet:

Warm-up Workout Strength training

Cool down

Monday February 20th (Bergen County championship) NJSIAA Sectionals / Groups / SMOC Easterns March 9-11 New Balance Indoor Nationals Mon Jog to WHS

Tues

Wed Jog to WHS

Thursday Jog to WHS

Friday

Saturday / Sunday

Hurdle mobility & sprint drills Weight room workout (legs)

3-4 x 600m

6 x 350 m

Hurdle mobility & sprint drills

Corc circuit 1

Weight room workout (upper/lower)

Core circuit 2

8-10 x 50-80m 10 x 200m hill runs (fire Stairs lane) Weight room Core circuit 3 workout (upper)


Patty: Hurdles / Horizontal Jumps Important Dates: Monday February 20th (Bergen County championship) NJSIAA Sectionals / Groups / SMOC Easterns March 9-11 New Balance Indoor Nationals Warm-up Workout

Strength training

Mon Jog to WHS

Tues

Wed Jog to WHS

Thursday Jog to WHS

Friday

Saturday / Sunday

Hurdle drills & conditioning

Run 3-5 mile Stairs TJ Drills

8 x 300m, with 300 interval 6 x 75 m easy

Hurdle drills & conditioning

Run (3-5 miles) 100-200-300400-200-100 recovery is jog the same distance

10 x 200m, with 200 m interval Stairs TJ Drills

Weight room workout (legs)

Corc circuit 1

Weight room workout (upper/lower)

Core circuit 2

Weight room Core circuit 3 workout (upper)

Cool down Hurdle Conditioning monday

Hurdle conditioning thursday

5 x 100m @ 16-18 sec with 45 sec recovery then 5 min recovery and repeat + 6 x 50 m uphill runs (use fire lane or front of school) Hurdle flexibility exercises Walking hurdle drills

6 x 100 m easy strides Hurdle flexibility exercises Walking hurdle drills 5 x 30 m bound uphill

Hurdle flexibility exercises Trail leg Kick the wall Vertical leg swings Horizontal legs Fire hydrants Up and Back Hip circles Straight leg to side Cycling / Pawing Quad stretch Figure 4 stretch Hurdler stretch

Hurdle drills Trail leg over the side Lead leg over the side Same leg hurdle stepover Alternating leg hurdle stepovers Can Cans Single leg back and forths Hurdle hops (Thursday)


Brianna: Short sprints Important Dates: Monday February 20th (Bergen County championship) NJSIAA Sectionals / Groups / SMOC Easterns March 9-11 New Balance Indoor Nationals

Warm-up Workout

Strength training

Cool down

Mon Jog to WHS

Tues

Wed Jog to WHS

Thursday Jog to WHS

Friday

Saturday / Sunday

4 x 400 (jog curve, stride straights) 4 x 200 m @ 75-80% of max (60-90 sec recovery between sets

Sprint drills Speed development work Turn around 40m or 50 m sprints Falling acceleration starts Plyos Corc circuit 1

15 min aerobic run

Sprint drills Technical practice (modeling-rotary running) Block starts and start drills to 30m Stick drill running

2 x 300 m @ 80-85% of max

Sprint drills Technical practice Modeling Rotary running Speed development work Stick drill running Rollover starts 4x150m ins and outs

Core circuit 2

Weight room Core circuit 3 workout (upper)

Weight room workout (legs)

Weight room workout (upper/lower)

4-6 x 100m uphill runs


Hope: 400 Important Dates:

Warm-up Workout

Monday February 20th (Bergen County championship) NJSIAA Sectionals / Groups / SMOC Easterns March 9-11 New Balance Indoor Nationals Mon Jog to WHS Hurdle mobility 2 x 600 3 x 300 3 x 300

Tues

Wed Jog to WHS

Thursday Jog to WHS Hurdle mobility

Friday

Saturday / Sunday

10 x 200; rest 3 min

4 x 350 (50 fast – 150 relaxed – 100 fast – last 50 steady and keeping good form (full recovery)

600-400-200400-600 (rest 5 min)

3 mile run

20 min tempo run

6 x 150 long hill runs (fast, rest is jog back)

Strength training

Weight room workout (legs)

Corc circuit 1

3 x 200 (rest 3 min) Weight room workout (upper/lower)

Cool down

1 mile

1 mile

1 mile

6 x 100 m strides (medium speed, rest 1 min)

Core circuit 2

1mile

Weight room Core circuit 3 workout (upper)


Waldwick Off Season Track & Field Strength Training Program This is not meant to be a year round program. This is primarily for off season strength training. Some of the exercises can be used during the pre-season phase and competition phase of their training cycle. The main focus should be proper form, full range of motion, flexibility, as well as to analyze as best as possible any weaknesses that may be present and address them accordingly. Some of what is said here you may know, some you may not. Hopefully you’ll be able to utilize this program or at least alter it based on the circumstances of that day or as you might see fit. Freshman or students new to athletics or at least the sport itself should be focusing primarily on their events with regards to learning proper technique. Complex lifts such as clean and jerk and snatch, power curls, dynamic rows, flyes should not be performed since they most likely do not have control over their bodies to move weight in that fashion. Have them train more on proper technique for their events instead of getting stronger in the gym. Incorporate strength training, but on a basic level such as pushups crunches, proper stretching and dynamic movements (leg swings, lunge walks, prisoner squats, etc.). Some weight is desirable but attempts at moving heavier weight will hinder more than help. Addressing form such as proper squat position, bench press position, zercher squat position etc. is preferred again with either no weight or light weight. Distance: main focus should be muscular endurance as well as strength endurance. The difference between the two is simple. Muscular endurance is when you can do a high number of pull-ups or pushups or a similar exercise basically using body weight only. Strength endurance is when you can maintain your force output from beginning to end. Off season should consist of high reps (1520). As the season approaches increase the reps even higher (20-40). Sprinters: main focus should be more power/explosion. Start with high reps as well (15-20). As pre-season approaches increase the weight slightly and decrease the reps slightly (6-8). Attempt to maintain power that was created during pre-season conditioning. Throwers: main focus is to develop overall strength and power as well similar to sprinters. 12-15 rep range. As the season approaches increase the weight more than you would the sprinters and decrease the reps/ increase the sets more as well (3-6 reps, 4-6 sets).


RUNNERS MONDAY: -Lower body Back squats ………..............2x15 And Zercher squats …….............3x20 light weight (if they cannot squat properly then, a plyo box is required. Judge the height they can properly squat at then get a box slightly lower than that. Have them TOUCH their glutes to the box during the descending phase and return to starting position. Do not allow them to sit down on the box while bearing weight as it puts tremendous stress on their lower back. The goal is to periodically lower the box until they can properly squat with a barbell on their back as well as resting in the arms. Pushups ……………………3x failure Dips or dip assist machine ..2x failure

Heavy leg press …………...3x15 Prisoner squats……………2x high reps

Single leg extension. ……...3x20

WEDNESDAY: -Upper and lower body. Stiff leg deadlift……………3x15 (knees must be in a locked out position. There were an unbelievable amount of athletes with very tight hamstrings. This forces them through a greater ROM.) DB calf raise ………………2x20 (slow, focus on full plantar flexion, stand on metal base of a flat bench) DB power curls…...……….3x12 (like curl with too much weight; back is straight but slightly tilted forward and you curl weights while bringing back slightly backwards) DB hammer curls...……….3x20 (curls where your palms are facing the side of your body) DB step-ups……………….2x20 each. (Don’t switch legs with each rep. Complete 20 w/ one leg then 20 with the other. Stand up completely with weight bearing leg) Straight bar push backs…….2x20 (arms hang down, move arms slightly backward, palms face behind you, put bar in your hands, push bar away from you) Body weight lunge w/ plates…3 gym lengths (curling barbell plates to simulate running motion)

FRIDAY: -Mostly upper body. Superset the boldfaced exercises grouped together. 2-3 sets of both groups. Superset: do pushups then right into inclune DB flyes then right into incline bench then rest; perform 2-3 sets)) Pushups……………………failure Incline DB flyes……………15reps Incline bench………………6-10reps Hammer strength pulls…….20reps (use hammer strength machine, squat, grab handles and lift, add shrug) Dynamic row………………10-15reps (deadlift and row) BB power curls ……………8-12reps (see DB power curls but use EZ bar for curls)


THROWERS MONDAY: -Upper body. Superset the boldfaced exercises grouped together. See sprinters Friday workout for example of a superset) Pushups …………………..2x failure Jammer …………………..3x8 (can be feet together or staggered) Flat bench flyes ……….…3x15 Incline bench ……………3x15 Overhead squat. …………3x high reps. (Light weight. Only the barbell or a little bit of weight added. Focus on form and full ROM) Hammer strength pull…...20reps (see sprinters, Friday for explanation) Db curl and press………..10-15reps (curl Dbs then press upwards while turning palms away from you, 1 motion) French press……………..failure (overhead DB tricep extension using both hands) Sprints…………………..10x20-30 yds

WEDNESDAY: -upper and lower body. Superset the boldfaced grouped together. Pull-ups or pull-up assist…..2x failure Dynamic row………………3x15 (deadlift with row) Step ups……………………3x25 (light weight, don’t alternate legs, let back leg straighten out but be angled behind you; 3 sets on each leg) Power curls………………..3x12-15 (like curl with too much weight; back is straight but slightly tilted forward and you curl weights while bringing back slightly backwards) DB pullovers………………3x20 (straight arms, lie down on flat bench; like a ) Stiff legged deadlifts……... 3x12-15 (knees must be locked out. There were an unbelievable amount of athletes with very tight hamstrings. This forces them through a full ROM.) Sprints …………………….10x 50 yds


FRIDAY: -Lower body. Back squat……………..2x8-10 (use the box technique described above if necessary for the squats) Zercher squat…………..3x20 (lighter weight) Heavy leg press……......4x6-8 Pull-ups or pull-up assist….2xfailure Step-ups……………..........2x 25 for each leg; don’t alternate within a set Single leg extension……..3x15 each. DB single leg calf raise….3x15 each (slow, focus on full plantar flexion) Upright row……………..3x20 Farmers walk……………….3x 3 gym lengths. Down and back is 1 rep. Body weight lunge w/ plates…3x gym lengths. Do farmers walks and lunges together for convenience. Lunges are done with light plates. 5-10lbs at the most. Some might have to do less.

SUPPLEMENTAL EXERCISES: these exercises can be thrown in anywhere during a training session on any given day. They must be utilized to reduce the chance of avoidable injuries. There were a bunch of silly issues that athletes came into the training room complaining about that could be prevented with exercises such as these. They can all be used for runners or throwers. I simply categorized them according to what is most beneficial depending on their events. Throwers and runners Fire hydrants Superman extensions Plate arm pumps (put a barbell weight in your hand and simulate proper arm action) Lateral band walks Later band step together (need a band tied to a wall or pole and to your ankle, bring that leg to your other leg laterally) Supine single leg figure 8’s (lying down, lift one leg and make a figure 8, can be done vertically or horizontally) Supine straight leg raises (lying down, just alternate lifting legs up) Side plank (use just one arm) Standing isometric rotations (need a partner, one person extends both arms outward with palms together, person with extended arms tries to turn to the side but partner tries to prevent that from happening


Throwers: Prone lying hyperextension toss (need a partner, person lying on ground throws ball up directly overhead and partner catches so person throwing ball doesn’t have ball land on him/her) Swiss ball lying med ball toss (one or two arms) Standing reverse slams (like a reverse dunk in basketball) Opposite 4pt. reach (on all fours, extend left arm and right leg and hold or extend right arm and left leg and hold) Opposite 4pt. touch (on all fours, like opposite 4pt reach but this time instead of holding bring arm and foot as close as possible to each other, bend arm back towards your butt and curl foot towards your head ) Prone overhead arm raise (extend arms above your head, lie down, thumbs up and lift both arms up; repeat with thumbs down Prone “T” raises (same as prone overhead arm raise but instead of arms extended above your head, extend arms outward; thumbs up and down) Swiss ball hyperextension slingshots (can be done with a med ball as well) Med ball hip toss (lateral and forward)


Core Circuit #1 Warm up (30 sec each) Jog High knees with arms up High knees with twist Jump rope Tuck jump (knees straight up; knees to elbows; elbows in front of body) Wide tuck jumps (elbows and knees out to side)

In C sit position (30 sec) Russian twist Russian twist and knee lift (turn left, right forearm touches left knee) A frame to side of knee A frame with knee lift (knee in between arms) Russian twist arms but hold center

In C sit position Single leg In – out – up – down (30 sec each leg) Both legs in – out – up – down (1 min) High Plank (1 min) High plank alternating knee to elbow (30 sec) High plank alternating knee to elbow faster (30 sec) Low plank alternating knee slow (30 sec)

Lower Back circuit • Cobras • Superman • Superman with twist • Lying opposites • Lying same sides

Core circuit #2 Warmup (30s for 1 set; 15 sec for 2nd set) Jog High knees High knees with twist Tuck jumps Power jumps T kicks (stand straight up with arms out and alternate lifting legs) T jumps

In V position (30s for 1st set; 15s for 2nd set) 6 inches – feet 6 in off ground Flutter kicks Sideways scissors Knees in and out

In V position (40s x 2 sets) Power abs – knees out and lifts knees to chest; legs look like frog legs Power abs with arms – when knees come up; elbows come down to meet knees Over the mountain (knees together, knees in, knees over, knees back Core adduction (knees and heels open, then bring them together Core adduction with arms (knees together and arms to floor, knees to floor arms go up) Bicycle kicks (hands on floor by hips) Bicycle runs no hands (arms bent in front of you)

In Low plank… (1 min Hops (legs together and feet go side to side due to little jumps) Balance holds (same leg and same arm come off of the ground) Alternating knee to elbow Oblique rotation (in high plank bring knee to opposite elbow) Plank walker (feet together, feet out out arms down down feet in in arms up up)


Core Circuit #3 30s for each x 2-3 circuits. Do all the exercises in one circuit right after the other. 1 minute recovery after each circuit. Circuit 1 Basketball shots Level 1 drills (4) Ski abs In and out abs only Or

Circuit 2 Tricep dips One legged tricep dips Tricep ball push up (on hands and toes; look like you are in a ball)

Circuit 3 Vertical mtn climbers Ski down Scissor Runs Burpees Push up jacks Or

Power jacks Level 2 Drills (8 push up, 8 mtn climbers and pop up) Frog Jumps (jump back, jump forward landing in squat) Power knees

Hurdle jumps (count to yourself “1-2-3 jump� alternate legs) Globe jumps Moving push ups (2 to left; 2 to right) Mtn climbers old school

Circuit 4 Hip flexor burners Shoulder burners Santana Leg Crank


July training preview