For the week before Christmas
follow these Group Assignments
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Group A |
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Group B |
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| 1 |
Isidro |
Camacho |
Junior |
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Everyone |
else |
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| 2 |
Nick |
Karam |
Junior |
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| 3 |
George |
Acevedo |
Senior |
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| 4 |
Domenic |
Deniro |
Senior |
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| 5 |
John |
Maiocco |
Senior |
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| 6 |
Gabriel |
Spooner |
Senior |
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| 7 |
Edward |
Wagner |
Senior |
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| 8 |
Greg |
Watch |
Senior |
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| 9 |
James |
Buckley |
Junior |
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| 10 |
Travis |
Flores |
Junior |
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| DISTANCE |
FROSH/SOPH |
SPRINTERS/ JUMPERS |
THROWERS |
| Zuccarello -
Click Here |
|
JUMPERS-
Click Here for your updated workouts |
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Friday 12/23
Workout: On Your Own
Temp Run, 15 Minute Warm up 4 Miles at 85% of VO2
Max 15 Minute warm down |
Friday 12/23
Workout: On Your Own
Distance
Temp Run, 15 Minute Warm up 4 Miles at 85% of VO2
Max 15 Minute warm down
Sprint
Workout: On Your Own (workout TBD, based on
weather)
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Friday 12/23
Workout: On Your Own (workout TBD, based on
weather)
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Friday 12/23
Workout: On your Own
Regular Lift
f you can not lift do the
following
Push ups 4x20
Sit ups 4x 20
Jumping Jacks 100
Bicycles 4x 15
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Saturday 12/24
Workout: On Your Own
Recovery Run 7 Miles at 75% of VO2 max
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Saturday 12/24
Workout: On Your Own
Distance
Recovery Run 7 Miles at 75% of VO2 max
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Saturday 12/24
OFF |
Saturday 12/24
OFF |
Sunday 12/25
Day Off- Merry Christmas
Make sure you got to Mass to celebrate the Birth of Our Lord. |
Sunday 12/25
Day Off- Merry Christmas
Make sure you got to Mass to celebrate the Birth of Our Lord |
Sunday 12/25
Day Off- Merry Christmas
Make sure you got to Mass to celebrate the Birth of Our Lord |
Sunday 12/25
Day Off- Merry Christmas
Make sure you got to Mass to celebrate the Birth of Our Lord.
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Monday 12/26
Group A-Brooklyn Armory
Group B On Your Own
3 Miles
If you are going away
Long Distance Run for 70 Minutes doing the following
8 Minute warm up
12x 1 minute pick ups with 2 min recovery run ( at warm up pace)
12x 30 second pick ups with 1 min recovery run ( at warm up pace)
8 Minute warm down
Middle Distance Run for 50 Minutes doing the following
9 Minute warm up
8 x 1 minute pick ups with 2 min recovery run ( at warm up pace)
6 x 30 second pick ups with 1 min recovery run ( at warm up pace)
8 Minute warm down
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Monday 12/26
Group A-Brooklyn Armory
Group B On Your Own
3 Miles
If you are going away
Freshmen
and New Runners
Run for 45 minutes doing the following
8 Minute warm up
8x 1 minute pick ups with 2 min recovery run ( at warm up pace)
4x 30 second pick ups with 1 min recovery run ( at warm up pace)
7 Minute warm down |
Monday 12/26
Group A-Brooklyn Armory
Group B On Your Own
3 Miles
If you are going away
Full Warm Up ( 30 minutes) All Drills
15 minute run w/ 15 x 10” sprints.
Max out on Push Ups |
Monday 12/26
On your Own Cardio |
Tuesday 12/27
Group A- Practice at Xavier at 3 p.m.
Group B- Grinch Games- Reporting time
Bus leaves Xavier at 9 A.m.
Going on your own, be there at 10 a.m.
If you are going Away
Workout: On Your Own
Recovery Run 7 Miles at 75% of VO2 max
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Tuesday 12/27
- Grinch Games- Reporting time
Bus leaves Xavier at 9 A.m.
Going on your own, be there at 10 a.m
If you are going Away
Distance: Workout: On Your Own
Recovery Run 7 Miles at 75% of VO2 max
Sprint:
Full Warm Up ( 30 minutes) All Drills
15 minute run w/ 15 x 10” sprints.
Max out on Push Ups
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Tuesday 12/27
Group A- Practice at Xavier
Group B- Grinch Games- Reporting time
Bus leaves Xavier at 9 A.m.
Going on your own, be there at 10 a.m
If you are going Away:
Speak to either Mr. Temkin( Sprinters) or Mr. Febles ( jumpers)
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Tuesday 12/27
Grinch Games- Reporting time
Bus leaves Xavier at 9 A.m.
Going on your own, be there at 10 a.m
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Wednesday 12/28
Group A-Brooklyn Armory
Group B Xavier
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Wednesday 12/28
Group A-Brooklyn Armory
Group B Xavier
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Wednesday 12/28
Group A-Brooklyn Armory
Group B Xavier
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Wednesday 12/28
Xavier
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| Thursday 12/29
Novice Weight Champs at the Armory
All Novice Weight Freshmen and Sophomores be at the Armory at 8 a.m.
All Varsity be at the Armory at 10 a.m. We are looking to
"stack" as many relays as week can. check the website for races.
If you are not sure, be there at 8 a.m
If you are going Away:
10 Minute warm warm up, Dynamic warm up, Skips
8x 400 meters 3 minutes rest between @110-120% of VO2 Max
10 minute warm down
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Thursday 12/29
Novice Weight Champs at the Armory
All Novice Weight Freshmen and Sophomores be at the Armory at 8 a.m.
All Varsity be at the Armory at 10 a.m. We are looking to
"stack" as many relays as week can. check the website for races.
If you are not sure, be there at 8 a.m
If you are going Away:
Distance10 Minute warm warm up, Dynamic warm up,
Skips
8x 400 meters 3 minutes rest between @110-120% of VO2 Max
10 minute warm down
Sprint
Full Warm Up (5' run, all of
the drills, foot drills, leg swings, leg drills, ground flexibility)
1 leg balance barefoot, 1'
on each leg w/ other foot @ high knee position(hip and dorsi flexion)
4x15-25 Push Ups (1' rest
bet each set)
30 x side lunges(15 each
leg)
6x12" planks (12"
rest bet each set)
15xsquat jumps
4x12" reverse planks
(1' rest bet each set)
16xsplit jumps (8 each leg)
6x30" side planks ( 3
each side)(1' rest after every 2)
12xsplit jumps (6 each leg)
5' warm down
10' static stretch
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Thursday 12/29
Novice Weight Champs at the Armory
All Novice Weight Freshmen and Sophomores be at the Armory at 8 a.m.
All Varsity be at the Armory at 10 a.m. We are looking to
"stack" as many relays as week can. check the website for races.
If you are not sure, be there at 8 a.m
If you are going Away:
Speak to either Mr. Temkin( Sprinters) or Mr. Febles ( jumpers)
|
Thursday 12/29
Novice Weight Champs at the Armory
All Novice Weight Freshmen and Sophomores be at the Armory at 8 a.m.
All Varsity be at the Armory at 10 a.m. We are looking to
"stack" as many relays as week can. check the website for races.
If you are not sure, be there at 8 a.m
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Friday 12/30
Some Guys are Running at North SHore Invite at the ArmoryLong Distance Run for
70 Minutes
Middle Distance Run for 50 Minutes
Sophomore
and Freshmen Distance
Run for 50 Minutes
New
Runners
Run for 45 minutes
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Friday 12/30 Long Distance Run for
70 Minutes
Middle Distance Run for 50 Minutes
Sophomore
and Freshmen Distance
Run for 50 Minutes
New
Runners
Run for 45 minutes
Sprinters Run 30 Minutes
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Friday 12/30
Some Guys are Running at North SHore Invite at the Armory
Speak to either Mr. Temkin( Sprinters) or Mr.
Febles ( jumpers)
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Friday 12/30
Some Guys are Throwing at North SHore Invite at the Armory
All others
20 Minutes of Cardo
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Saturday 12/31
On your own:
Long Run: 10 miles at 75% of VO2 max |
Saturday 12/31
On your own:
Distance Long Run: 8 miles at 75% of VO2 max
Sprinters: On your own:Run for 45 minutes doing the following 12 x30 sec
pickups 2 minutes rest between each pick u[
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Saturday 12/31
Speak to either Mr. Temkin( Sprinters) or Mr. Febles ( jumpers) |
Saturday 12/31
Day Off |
Sunday 1/1/12
New Year's Day- Off |
Sunday 1/1/12
New Year's Day- Off |
Sunday 1/1/12
New Year's Day- Off |
Sunday 1/1/12
New Year's Day- Off
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Monday 1/2
Practice TBA
If you are going away
Long Distance Run for 70 Minutes doing the following
8 Minute warm up
12x 1 minute pick ups with 2 min recovery run ( at warm up pace)
12x 30 second pick ups with 1 min recovery run ( at warm up pace)
8 Minute warm down
Middle Distance Run for 50 Minutes doing the following
9 Minute warm up
8 x 1 minute pick ups with 2 min recovery run ( at warm up pace)
6 x 30 second pick ups with 1 min recovery run ( at warm up pace)
8 Minute warm down
Freshmen
and New Runners
Run for 45 minutes doing the following
8 Minute warm up
8x 1 minute pick ups with 2 min recovery run ( at warm up pace)
4x 30 second pick ups with 1 min recovery run ( at warm up pace)
7 Minute warm down
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Monday 1/2
Practice TBA
If you are going away
Long Distance Run for 70 Minutes doing the following
8 Minute warm up
12x 1 minute pick ups with 2 min recovery run ( at warm up pace)
12x 30 second pick ups with 1 min recovery run ( at warm up pace)
8 Minute warm down
Middle Distance Run for 50 Minutes doing the following
9 Minute warm up
8 x 1 minute pick ups with 2 min recovery run ( at warm up pace)
6 x 30 second pick ups with 1 min recovery run ( at warm up pace)
8 Minute warm down
Freshmen
and New Runners
Run for 45 minutes doing the following
8 Minute warm up
8x 1 minute pick ups with 2 min recovery run ( at warm up pace)
4x 30 second pick ups with 1 min recovery run ( at warm up pace)
7 Minute warm down
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Monday 1/2
Practice TBA
If you are going away
Varsity Sprinters, Hurdlers, and Jumpers:
Full Warm Up ( 30 minutes) All Drills
15 minute run w/ 15 x 10” sprints.
Max out on Push Ups
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Monday 1/2
Practice TBA.
If you are going away
If you can not lift do the
following
Push ups 4x20
Sit ups 4x 20
Jumping Jacks 100
Bicycles 4x 15
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Tuesday 1/3
Practice after School
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Tuesday 1/3
Practice after School |
Tuesday 1/3
Practice after School |
Tuesday 1/3
Practice after School |
Wednesday 1/4
Practice after School
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Wednesday 1/4
Practice after School
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Wednesday 1/4
Practice after School
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Wednesday 1/4
Practice after School
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Thursday 1/5
Practice after School
Top 12 800 meter runners- US Open Trials
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Thursday 1/5
Practice after School
Top 12 800 meter runners- US Open Trials
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Thursday 1/5
Practice after School
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Thursday 1/5
Practice after School
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Friday 1/6
Soph Sectionals at Fordham after school
Frosh- Hayes Games at Fordham
Varsity - St. Anthony's at St. Anthony's
Distance- we will run as many guys in the 3200 as possible this weekend
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Friday 1/6
Soph Sectionals at Fordham after school
Frosh- Hayes Games at Fordham
Varsity - St. Anthony's at St. Anthony's
Distance- we will run as many guys in the 3200 as possible this weekend
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Friday 1/6
Soph Sectionals at Fordham after school
Frosh- Hayes Games at Fordham
Varsity - St. Anthony's at St. Anthony's
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Friday 1/6
Soph Sectionals at Fordham after school
Frosh- Hayes Games at Fordham
Varsity - St. Anthony's at St. Anthony's |
| Saturday 1/7 Hispanic Games- Some Varsity |
Saturday 1/7 Hispanic Games- Some Varsity |
Saturday 1/7 Hispanic Games- Some Varsity |
Saturday 1/7 Hispanic Games- Some Varsity |
| As you can
see once we get back to school, It will be a busy time and the
championships start. Also it will be MIDTERMS. |
XAVIER INDOOR TRACK
2011 -2012