INDOOR TRACK AND FIELD 2012-2013

Here is the schedule for the break.  Please make sure that you are on time for the meets and practices.  You must run on your own the days that we do not have a team practice.  I am trusting you to do what is necessary in order to ensure that we have continued success.  If you take to many days off we will not be able to accomplish the goal that we set forth at the beginning of the season.
THE FORMULA FOR SUCCESS IN JANUARY IS SIMPLE: RUN EVERY DAY OVER THE BREAK!!!
 THOSE THAT DO WILL SEE GREAT IMPROVEMENTS IN JANUARY!!

Some important training tips: 
1- Don’t pat yourself on the back because you did “some” or most of the workouts.  A job half finished is a job unfinished.
2- Arrange your social life around your training, not the other way around.
3- If you have a busy day planned, wake up early in order to run.  Don’t sleep your break away.
4- Bad weather is no excuse not to run.  If the weather was bad and we were in school, we’d still have practice..
5- Traveling is no excuse not to run.  All you need to bring are your running shoes!
6- Team practices are planned with the assumption that you are running on your own.
7- If you train like you want to be the best, there’s a pretty decent chance you will be.
Find a way to run... not an excuse not to!
Distance guys- if you don't know the mileage run for time, assume you are running at a 7 min pace is you are Varsity, 7:30 if you are JV and 8 mins if you are a freshman

 

Know your group
Distance  Throwers Freshmen and
New Runners		 Sprinters A 
WARM AREA		 Sprinter B  
COLD AREA
Saturday
12/22
Grinch Games

or if you are away

2 Mile Warm up
4 Mile Tempo Run 85% of VO2 Max
2 Mile Warm down

 Saturday
12/22
Grinch Games

or if you are away

30 mins of Cardio

 Saturday
12/22
Grinch Games

or if you are away
2 Mile Warm up
8x 90 seconds
rest what you run
2 Mile warm down

 Saturday
12/22
Grinch Games

or if you are away 
If you are in a warm area

Meet Warm Up

4x200m@90%, 8’

To get your pace take your 200pr and divide it by .9

 Saturday
12/22
Grinch Games

or if you are away
If you are in a cold area

Meet Warm Up

6x50” hard runs @ 90%, 5’

 
Sunday
12/23

Long Slow Distance
Varsity 10 Miles
JV 8 Miles

Do the LEO workout listed below

 Sunday
12/23

Day Off

 Sunday
12/23

Long Slow Distance

Run for 6 Miles or 50 Minutes

Do the LEO workout listed below

 Sunday
12/23

Kirani(continuous),

Do 3 sets of the following:

Sprint 10m@100% between each exercise- 10 speed squats, 10 push ups, 10 burpees, 20 jumping jacks, 10 Mt. Climbers, 10 speed skaters, 20 arm pumps, 15 push ups, 15 squats, 15 burpees.  5’ between each set

 Sunday
12/23

Kirani(continuous),

Do 3 sets of the following:

Sprint 10m@100% between each exercise- 10 speed squats, 10 push ups, 10 burpees, 20 jumping jacks, 10 Mt. Climbers, 10 speed skaters, 20 arm pumps, 15 push ups, 15 squats, 15 burpees.  5’ between each set
Monday
12/24


10 Minute warm up
2 sets of 3x 600 Hard
( Varsity guys @142
Jv Guys @ 148)
4 minutes rest between 600's 
8 minutes between sets
Then 4x150 HARD
10 Minute warm down

 Monday
12/24

Workout: On your Own
Regular Lift


f you can not lift do the following
Push ups   4x20
Sit ups  4x 20
Jumping Jacks  4x25
Bicycles  4x 15

 Monday
12/24

10 Minute warm up
2 sets of 3x 400 HARD
 4 minutes rest between 600's 
8 minutes between sets
Then 4x150 HARD
10 Minute warm down

 

 Monday
12/24

Invisible Hurdle Mobility over 10 hurdles w/ both legs: lead leg/trail, side skips, backwards, over-unders

Planks: 8x12”on , 10” off

 Monday
12/24

Invisible Hurdle Mobility over 10 hurdles w/ both legs: lead leg/trail, side skips, backwards, over-unders

Planks: 8x12”on , 10” off
Tuesday
12/25
Merry Christmas- Enjoy your time with your family


Make sure you got to Mass to celebrate the Birth of Our Lord.

 Tuesday
12/25
Merry Christmas- Enjoy your time with your family


Make sure you got to Mass to celebrate the Birth of Our Lord.

 Tuesday
12/25
Merry Christmas- Enjoy your time with your family


Make sure you got to Mass to celebrate the Birth of Our Lord.

 Tuesday
12/25
Merry Christmas- Enjoy your time with your family


Make sure you got to Mass to celebrate the Birth of Our Lord.

 Tuesday
12/25
Merry Christmas- Enjoy your time with your family


Make sure you got to Mass to celebrate the Birth of Our Lord.
Wednesday
12/26

Easy Run
if you are racing on Thursday  3 miles

if you are away

Run for 8 Miles 

Do the PILLAR workout listed below

 

 Wednesday
12/26

Cardio for 35 minutes

 

 Wednesday
12/26

Easy Run
if you are racing on Thursday  3 miles

if you are away

Run for 6 Miles or 50 Minutes

Do the PILLAR workout listed below

 Wednesday
12/26

Bolt

6x7” sprints @ 100%, from a standing start, 6’. Focus on form

15-25 push ups between each

 

 Wednesday
12/26

Bolt

8x10” sprints @ 85%, from a standing start, focusing on perfect form. Walk back for rest. After sprints do 6x 15-25 push ups, 1’ rest

 
Thursday
12/27
Christmas Classic At Fordham
Everyone report to at 11:45 a.m.

or if you are 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

 Thursday
12/27
Christmas Classic At Fordham
Everyone report to at 11:45 a.m.

or if you are away

Workout: On your Own
Regular Lift


If you can not lift do the following
Push ups   4x20
Sit ups  4x 20
Jumping Jacks  4x25
Bicycles  4x 15
Burpees  4x 15

 

 Thursday
12/27
Christmas Classic At Fordham
Everyone report to at 11:45 a.m.

or if you are away

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

 Thursday
12/27
Christmas Classic At Fordham
Everyone report to at 11:45 a.m.

or if you are away

Kirani(continuous)

-8x200m@85%, skip 200 for rest.

To get your pace take your 200pr and divide it by .85.

-Invisible Hurdle Mobility over 8 hurdles w/ both legs: lead leg/trail, side skips, backwards, over-unders

 

 Thursday
12/27
Christmas Classic At Fordham
Everyone report to at 11:45 a.m.

or if you are away

Kirani(continuous)

-10x25” sprints @ 80%, skip back for rest. (If you have a long enough hill use that and do 7).

-Invisible Hurdle Mobility over 8 hurdles w/ both legs: lead leg/trail, side skips, backwards, over-unders
Friday 
12/28

Recovery Run
60 Mins

Do the TAURUS workout listed below

 Friday
12/28

Cardio for 35 Minutes		 Friday
12/28
Recovery Run
40 Mins

Do the TAURUS workout listed below

 Friday
12/28

Bolt

-8x30m or 3” @100%, 3’, regular down start, TRIPLE EXTENSION

-Planks: 8x12”on , 10” off

 Friday
12/28

Bolt

-20x10m@100%, 1’ (from 3pt or regular 4pt start depending on the surface)

-Planks: 8x12”on , 10” off
Saturday
12/29

Easy Run
if you are racing on Thursday  3 miles

if you are away

Run for 8 Miles

 Saturday
12/29

Workout: On your Own
Regular Lift


I f you can not lift do the following
Push ups   4x20
Sit ups  4x 20
Jumping Jacks  4x25
Bicycles  4x 15
Burpees  4x 15

 Saturday
12/29

Easy Run
if you are racing on Thursday  3 miles

if you are away

Run for 5 Miles

 Saturday
12/29

Meet Warm up

4x300M@90%,8’, To get your pace take your 300pr and divide it by .9 (if you do not have an accurate 300, take your 400pr and subtract 15 then divide that time by .9)

 Saturday
12/29

Meet Warm up

6x50” hard runs @ 90%, 5’
Sunday
12/30

CHSAA Novice/ Weight Champs at the Armory
Races and reporting times will be posted

or if you are 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 dow

 

 Sunday
12/30

CHSAA Novice/ Weight Champs at the Armory
Races and reporting times will be posted

or if you are away

Cardio for 30 Minutes

 

 Sunday
12/30

CHSAA Novice/ Weight Champs at the Armory
Races and reporting times will be posted

or if you are away

10 Minute warm warm up, Dynamic warm up, Skips

8x 200 meters 3 minutes rest between HARD

10 minute warm dow

 

 Sunday
12/30

CHSAA Novice/ Weight Champs at the Armory
Races and reporting times will be posted

or if you are away

Kirani(continuous),

 Do 3 sets of the following:

Sprint 10m@100% between each exercise- 10 speed squats, 10 push ups, 10 burpees, 20 jumping jacks, 10 Mt. Climbers, 10 speed skaters, 20 arm pumps, 15 push ups, 15 squats, 15 burpees.  5’ between each set

 

 

 Sunday
12/30

CHSAA Novice/ Weight Champs at the Armory
Races and reporting times will be posted

or if you are away

Kirani(continuous),

Do 3 sets of the following:

Sprint 10m@100% between each exercise- 10 speed squats, 10 push ups, 10 burpees, 20 jumping jacks, 10 Mt. Climbers, 10 speed skaters, 20 arm pumps, 15 push ups, 15 squats, 15 burpees.  5’ between each set

 
Monday
12/31

Long Slow Distance
Varsity 10 Miles
JV 8 Miles

Do the Aquarius workout listed below

 Monday
12/31

Day OFF

 Monday
12/31

Long Slow Distance
6 miles

Do the Aquarius workout listed below

 Monday
12/31

Bolt

-Invisible Hurdle Mobility over 8 hurdles w/ both legs: lead leg/trail, side skips, backwards, over-unders

-6x7” sprints @ 100%, from a standing start, 6’. Focus on form

15-25 push ups between each

 Monday
12/31

Bolt

-8x10” sprints @ 85%, from a standing start, focusing on perfect form. Walk back for rest. After sprints do 6x 15-25, 1’ rest

- Invisible Hurdle Mobility over 8 hurdles w/ both legs: lead leg/trail, side skips, backwards, over-unders
Tuesday
1/1/13
Happy New Year
Day Off		 Tuesday
1/1/13
Happy New Year
Day Off		 Tuesday
1/1/13
Happy New Year
Day Off		 Tuesday
1/1/13
Happy New Year
Day Off		 Tuesday
1/1/13
Happy New Year
Day Off
Wednesday
1/2/13

Recovery Run
60 Mins

Do the LEO workout listed below

 Wednesday
1/2/13

Workout: On your Own
Regular Lift


I f you can not lift do the following
Push ups   4x20
Sit ups  4x 20
Jumping Jacks  4x25
Bicycles  4x 15
Burpees  4x 15

 Wednesday
1/2/13

Recovery Run
40 Mins

Do the LEO workout listed below

 

 Wednesday
1/2/13

Bolt

-Invisible Hurdle Mobility over 8 hurdles w/ both legs: lead leg/trail, side skips, backwards, over-unders

-4x200m@90%, 8’

To get your pace take your 200pr and divide it by .9

 Wednesday
1/2/13

Bolt

-10x30”@90%, walk back for rest.

(if you have a long enough hill do 7)

-Invisible Hurdle Mobility over 8 hurdles w/ both legs: lead leg/trail, side skips, backwards, over-unders
Thursday
1/3/13

Back to School
Practice at Armory

 Thursday
1/3/13

Back to School
Practice at Armory

 

 Thursday
1/3/13

Back to School
Practice at Armory

 Thursday
1/3/13

Back to School
Practice at Armory

 

 Thursday
1/3/13

Back to School
Practice at Armory
Friday
1/4/13
Soph Sectionals at Fordham
Hayes Games at Fordham		 Friday
1/4/13
Soph Sectionals at Fordham
Hayes Games at Fordham		 Friday
1/4/13
Soph Sectionals at Fordham
Hayes Games at Fordham		 Friday
1/4/13
Soph Sectionals at Fordham
Hayes Games at Fordham		 Friday
1/4/13
Soph Sectionals at Fordham
Hayes Games at Fordham
Saturday
1/5/13
Hispanic Games some Varsity Races will be posted		 Saturday
1/5/13
Hispanic Games some Varsity Races will be posted		 Saturday
1/5/13
Hispanic Games some Varsity Races will be posted		 Saturday
1/5/13
Hispanic Games some Varsity Races will be posted		 Saturday
1/5/13
Hispanic Games some Varsity Races will be posted
Saturday
1/12/13
Stanner Games		 Saturday
1/12/13
Stanner Games		 Saturday
1/12/13
Stanner Games		 Saturday
1/12/13
Stanner Games		 Saturday
1/12/13
Stanner Games
MIDTERMS
1/14-1/18		 MIDTERMS
1/14-1/18		 MIDTERMS
1/14-1/18		 MIDTERMS
1/14-1/18		 MIDTERMS
1/14-1/18

Weight workout if you do not have access to a weight room

XAVIER TRACK AND FIELD 2012-2013

 

DISTANCE, MIDDLE DISTANCE GROUP GENERAL STRENGTH TRAINING

 I.        POST-RUN ACTIVE RECOVERY
A)    Planks: Prone – face down, on elbows; Right elbow; Reverse, face up on elbows; Left elbow. :20’ each to start, progress to :40’|
B)    Myrtl Routine: Ground Flexibility
                      Clams x10
                      Side straight leg raises, toe straight, toe in, toe out, 4x each
                    Donkey kicks x10
                    Donkey whips x10
                    Fire Hydrants x10
                    Knee circles x10

 

C)     Hurdle Leg Swings x10 each, L/R
Trail leg forward
Trail leg backwards
Lateral swings, facing hurdle/wall
Linear straight leg swings, one hand on hurdle, swing inside leg
Linear bent leg swings  

D)    Double leg drills: x10 each
Walking Lunges alternating legs
Lateral Squat walks 5/5 L/R
Single leg squats L/R
Lateral shuffle-half squat 5/5 L/R

 


XAVIER TRACK AND FIELD 2012-2013  

DISTANCE, MIDDLE DISTANCE GROUP GENERAL STRENGTH TRAINING

 

III.   General Strength Body Weight Circuits – “Zodiacs”  

We will assign 3 groups to do per week, as well as # of sets, and a set time or rep for each exercise in the group, from :10 to :45 or 10 reps each to 30 reps.

 

Leo
Single Leg Squat (L-R)
Stationary Lunges (L-R)
Lunge Jumps (L-R)
Incline Pushups
Dips
Decline Pushups
Lateral Squats
Prisoner Squats
Rocket Jumps
Kneeling Good Mornings[1]
Yogis (Front/Back)[2]
Alternate Pelvic Tilt Heel Slides [3]
V-Sits
L-Overs
Crunches
Squat Lunge Walks

 

Pillar
V-Sits
Back Hypers
Side Ups (L-R)[4]
Leg Toss/Toe Touch
Crunches
Side Lifts[5]
Back Hypers w/Twist[6]
Crunches w/Twist
L-Overs
Russian Cossacks (L-R)
Wrestler’s Bridge
Pelvic Tilt Isometric[7]
Pelvic Tilt Bicycle
Pelvic Tilt Crunches

 

Taurus
Pushups
Prisoner Squats
V-Sits
Back Hypers
Pushups w/Clap
Rocket Jumps
Dips
Cossack Extensions (toe touch) [8]
L-Overs
Wrestler’s Bridge
Swimming
Burpees

 

Aquarius
Forward Leg Lift (L-R)[9]
Forward Leg Lift/Flex (L-R)
Forward Leg Lift/Circle (L-R)
Russian Cossacks (L-R) [10]
Bridge/Knee Extension (L-R)
Reverse Leg Lift/Flex (L-R)
Half Hypers  Isometric (L-R)[11]
Lunge Twist[12]
Good Morning  
Half Crunches  -Isometric
Crunches
Alternate Pelvic Tilt Heel Slides

 


[1] Bend at waist, starting face down, hands behind head

[2] Yogi is a crossed-leg crunch, lying on back, then on chest/reverse crunch

[3] similar to single leg squat, front heel slides on ground or just barely off ground

[4] a side-handstand push up

[5] side-elbowstand drop and raise hip

[6] face down or reverse crunch, raise feet/legs simultaneously

[7] pelvic tilts are raising your legs and hips off the ground, upper back and shoulders stay on the ground. For bicycle you raise and rotate feet; for crunch you bring knees in repeatedly

[8] “Russian dancer” move, reach for toe on the extended leg from a squat position

[9] Forward leg lift also called hurdle kick, straight leg extend forward; for the flex you bend knee after extension; for circle you rotate straight extended leg clockwise, counter-clockwise

[10] repeated alternating leg extensions from a squat position

[11] Isometric means holding the position

[12] twist elbow opposite to knee