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
LAST MINUTE CHANGES WILL BE TWEETED OUT SO MAKE SURE YOU SIGN UP FOR THE TEAM TWITTER PAGE

 

Know your group
Varsity Distance  Throwers Freshmen and
New Runners		 Sprinters A 
WARM AREA		  
Saturday
12/21
Ignatian Invite or Loughlin Games

or if you are away

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

 Saturday
12/21
Ignatian Invite 

or if you are away

 

or if you are away

30 mins of Cardio

 Saturday
12/21
Ignatian Invite 

or if you are away

 

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

 Saturday
12/21

Ignatian Invite or Loughlin Games

or if you are away

Meet Warm Up

4x200m@90%, 8’

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

  
Sunday
12/22

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

 
Monday
12/23

Practice at Brooklyn Armory at 3:45 p.m.

If you are away
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
12/23

Practice at Xavier at 10:30 a.m.

If you are away

Workout: On your Own
Regular Lift or
if you can not lift do the following
Push ups   4x20
Sit ups  4x 20
Jumping Jacks  4x25
Bicycles  4x 15

 Monday
12/23

Practice at Xavier at 9:30 a.m.

If you are away

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
12/23
BK Armory@ 3:30

or if you are away
Merritt Warm Up

6x50” hard runs @ 90%, 5’ 		 
Tuesday 
12/24

Easy Run 60 Mins

 

 Tuesday 
12/24

TBA  Speak with Mr. Giglio

 Tuesday 
12/24

Easy Run  45 Mins.

 Tuesday 
12/24
 Bolt: foot drills, leg drills, ground flex., and leg swings. 20x side lunges into psoas stretch. JUMP WORKOUT 10x speed squat jumps, 10x side to side to jumps, 10x explosive pushups, 10x speed split jumps. Do this 3 times with 5’ between sets. BODYWEIGHT EXERCISES       20 squats, 20Mt. climbers, 20 push ups, 10 burpees, 20 jumping jacks, 20 Mt. Climbers, 20 squats, 10 burpees. Do this 3 times with 2’ between each set		  
Wednesday
12/25
Merry Christmas- Enjoy your time with your family


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

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


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

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


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

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


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

  
Thursday
12/26

North SHore Invite-  Those competing will be posted on the Main page

Those not running at North Shore
Easy Run
3 miles You will race Tomorrow

if you are away

Run for 8 Miles 

Do the PILLAR workout listed below

 

 Thursday
12/26
North SHore Invite-  Those competing will be posted on the Main page
All Others Chreck with Gino

if you are away

check with Gino

 

 Thursday
12/26

Easy Run
if you are racing on Friday  3 miles

if you are away

Run for 6 Miles or 50 Minutes

Do the PILLAR workout listed below

Thursday
12/26

North Shore Invite or Day Before Meet Warm Up

or if you are away

Kirani(continuous)

-10x25” sprints @ 80%, skip back for rest.		  
Friday
12/27
St. Anthony's Meet
Everyone report to at 

If you ran at North Shore 
Recovery run for 8 Miles

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

 Friday
12/27
St. Anthony's Meet
Everyone report to at 

If you Threw at North Shore
Lift 

 

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

 

 Friday
12/27
St. Anthony's Meet
If you need a ride, signup on the mainpage and be at Xavier at

 

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

 Friday
12/27
North Shore Athletes- Off

St. Anthony's Meet
Everyone report to at 

 

if you’re away 

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

 


Saturday 
12/28

Recovery Run
60 Mins

Do the TAURUS workout listed below

 Saturday 
12/28

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

Do the TAURUS workout listed below

 Saturday 
12/28

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
12/29

Long Slow Distance
Varsity 10 Miles
JV 8 Miles

 Sunday
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

 Sunday
12/29

Recovery Run
40 Mins

 Sunday
12/29

Off or Merritt Warmup and if you’re away Merritt Warmup

 
Monday
12/30

Practice at Brooklyn Armory at 3:45 p.m

 

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

 

 Monday
12/30

Practice at Xavier at 9:30 a.m

or if you are away

Check with gino

 

 Monday
12/30

Practice at Xavier at 9:30 a.m.

If you are away

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
12/30

Monday
12/30

BK Armory@ 3:30

 

or if youre away

take day off.

 

  
Tuesday
12/31

Long Slow Distance
Varsity 10 Miles
JV 8 Miles

Do the Aquarius workout listed below

 Tuesday
12/31

Day OFF

 Tuesday
12/31

Long Slow Distance
6 miles

Do the Aquarius workout listed below

 Tuesday
12/31

Bolt: foot drills, leg drills, ground flex., and leg swings. 20x side lunges into psoas stretch. JUMP WORKOUT 10x speed squat jumps, 10x side to side to jumps, 10x explosive pushups, 10x speed split jumps. Do this 4 times with 5’ between sets.

 
Wednesday
1/1/14
Happy New Year
Day Off		 Tuesday
1/1/13
Happy New Year
Day Off		 Wednesday
1/1/14
Happy New Year
Day Off		 Wednesday
1/1/14

Do 3 sets of the following:

20 speed squats, 20 push ups, 25 burpees, 25 jumping jacks, 25 Mt. Climbers, 20 quick speed skaters, 20 push ups, 20 speed squats, 25 burpees.  3’ between each set		  
Thursday
1/2/14

Recovery Run
60 Mins

Do the LEO workout listed below

Sophs  Go for easy 3 Mile run

 Thursday
1/2/14

Practice at Xavier at 9 a.m.

If away 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

 Thursday
1/2/14

Recovery Run
40 Mins

Do the LEO workout listed below

 

 Thursday
1/2/14

Practice @ NY Armory @ 3pm

 

or if you’re away do same workout as 12/23		  
Friday
1/3/14

Soph Sectionals at Fordham

 

 Friday
1/3/14

Soph Sectionals at Fordham

 Friday
1/3/14

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

 

 

Friday
1/3                                Soph Sectionals/Hayes Games @ Fordham or Day Before Meet Warm Up

 

or if away do same workout as 12/24		  
Saturday 
1/4/14
Hispanic Games some Varsity Races will be posted		 Saturday 
1/4/14
 Check with Gino		 Saturday 
1/4/14
Easy 2 Miles

Saturday
1/4

Hispanic Games or Merritt Warm Up

 

or if away do same workout as 12/26 

 

  
Sunday
1/5/14
CHSAA Novice/ Weight Champs at the Armory
Races and reporting times will be posted		 Sunrday
1/5/14
CHSAA Novice/ Weight Champs at the Armory
Races and reporting times will be posted		 Sunday
1/5/14
CHSAA Novice/ Weight Champs at the Armory
Races and reporting times will be posted		 Sunday
1/5/14
CHSAA Novice/ Weight Champs at the Armory
Races and reporting times will be posted		  
Saturday
1/11/14
Stanner Games		 Saturday
1/11/14
Stanner Games		 Saturday
1/11/14
Stanner Games		 Saturday
1/11/14
Stanner Games		  
MIDTERMS
1/13-1/17		 MIDTERMS
1/13-1/17		 MIDTERMS
1/13-1/17		 MIDTERMS
1/13-1/17		  

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

XAVIER TRACK AND FIELD 2013-2014

 

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 2013-2014

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