Warm-up
Stretching workout (below)
One mile jog
Phase 1: General Warm-up (5 minutes)
Light aerobic activity. Any thing can be performed here as long as you are gradually increasing your heart rate and body temperature. Jog, jump rope,get on a piece or stationary equipment at the gym, do pushups,sit-ups, or lift light weights. Any or all of these activities may be performed for 5 minutes to increase your body temperature until you break a light sweat.
Remember: Hold stretches for 15 to 20 seconds. Do NOT bounce. Stretch to the point of discomfort, NOT pain.
Phase 2: Stretching (25 - 30 minutes)
Static Stretch (Pause 5 seconds in between stretches and repeat)
1. Neck stretch. Forward,back and side
• To stretch the neck, lower your chin to your chest and gently pull on the back of your head to stretch the back of your neck.
• Lift your chin to the sky to stretch the front of your neck.
• To stretch the sides of your neck, lower your chin to your chest and gently pull your head to each side
2. Open shoulder blades
• Place your hands in front of you, chest height; interlock fingers with palms facing you.
• Lower chin to chest and open shoulder blades.
• Feel this stretch across your entire back.
3. Chest (Arm on wall)
• Place your right hand on the wall shoulder height.
• Keep your right arm straight.
• Gently twist your body away from the wall stretching the chest muscle.
• Switch and stretch other side.
4. Tricep (Hand behind head )
• Point your right elbow to the sky above your head.
• Place your left hand on your right elbow and gently push.
• Try and reach your right hand down your back.
5. Arm Across Body
• With your left hand, gently pull your right arm across your body.
• Keep you right shoulder down.
• Right arm remains straight.
6. Hands on Wall Lat Stretch
• Place both hands on wall, shoulder height.
• Walk back while lowering head between arms.
• Do not move your hands.
• This stretches your sides (lats.)
7. Forearm/Wrist Stretch
• Place your right hand down to your side.
• With your left hand, pull back on your right hand fingers,keeping your right palm pointed towards the ground.
• To stretch the wrist, place your left hand on top of your right hand and gently bend your right hand towards your forearm.
8. Humped Back , Arched Back
• While standing, bend at the waist and hump your back as far as possible.
• Round your back and shoulders.
• Arched back is the same as above, just opposite.
• Arch your back as far as possible.
• Open chest and squeeze shoulder blades together.
9. Standing Quads
• While standing,place your right foot in your right hand.
• While keeping your legs together and right knee pointed at the ground, gently try and move your right leg forward while resisting with your right hand.
10. Standing Hamstrings
• Use your bike for this one. While standing, place your right foot on the seat of your bike (or a chair or table).
• Rotate your torso forward by pivoting at the hips and reaching for your toes.
• Keep your right knee soft (do NOT lock it out).
• Do not hump your back to try and extend the stretch. Again, pivot at your hips keeping your head up and back straight.
• Imagine trying to lower your chest to your thigh.
11. Calf Stretch
• Place both hands on wall for support.
• Place one or both feet about 5 feet from wall and force your heel to the ground.
• You should be able to draw a straight line from your heel to you head.
• To help increase this stretch, flex your quad and then relax.
12. Inner Thigh and Hip Stretch
• Place feet much wider than shoulders width.
• Place both hands on the right knee and slowly move to the right.
• Keep your left knee straight, and NEVER let your right knee go past 90 degrees.
13. Standing Aerobic Style Hamstrings
• This one is hard to explain so look at the picture.
• Keep your back straight and pivot at your hips.
• Imagine moving your chest towards your thigh.
• Place both hands on the leg you are NOT stretching.
• Keep you knee soft (do NOT lock out).
14. Runners Stretch (Right leg forward then Left leg forward)
• While facing to the side, move one leg as far back as possible.
• Lower your hips toward the ground.
• Rear leg remains straight, front leg goes to 90 degrees.
• NEVER go past 90 degrees on front leg.
15. One knee hamstring stretch (Left foot forward)
• From the advanced runner's position, drop your rear knee to the ground.
• Front foot should have heel on ground with toes pointed up (the farther the better).
• Pivot at the hips keeping your back as straight as possible.
• Again try and lower your chest to your thigh.
16. Side Splits
• From the "One Knee Hamstring" stretch position, move the leg that you were sitting on as far back as possible.
• Use your hands for support, and assume the side split position.
• This is an extremely advanced position and should be used with caution.
• Remember, you should only feel slight discomfort, NOT pain!
17. One knee hamstring stretch (Right foot forward)
• See above
18. Side Splits
• See above
19. Ankle to Knee Hip Flexor (Right then Left)
• While lying on your back, place your right ankle on your left knee.
• Place both hands on the back of your left leg and gently pull, rolling your hips off the ground.
• Head can either be lifted or resting on the floor.
20. Leg Overs
• Lay flat on back with arms out to each side.
• Take one leg and cross it over your body stretching the lower and middle back.
• Keep shoulder blades pressed to floor.
• If you feel ANY discomfort in your lower back, STOP.
21. Back Roles
• While lying on your back, tuck your knees to your chest, wrap your arms around your knees and rock yourself back-and-forth messaging your back.
• You can also rock side-to-side.
• When complete, rock yourself to a sitting position.
22. Sitting Legs forward,Hamstring/Hip Flexor Stretch
• Place both legs straight out in front of you.
• With your knees slightly bent and back straight, pivot at your hips and move your chest towards your thighs.
• Do NOT round your back to increase the stretch.
• Look straight ahead and reach for your toes.
Tuesday, August 25, 2009
Tuesday, August 18, 2009
week after glazed days
Now that summer league is over I want to encourage people to have at least one other extra activity outside of track/practice the goal is to be doing some kind of physical activity 4-5 days out of the week. So that you are not only maintaining thing strength developed, but building on top of that. You can workout at a gym, go for a run, or ride a bike. Do something that gets a good sweat going.
On another note, this is a slightly more strenuous workout, if you are not healthy this may not be the best workout for you. Don’t overdo it, get healthy it sucks nursing and injury all season do what needs to be done to get back to 100%.
Last the workout is more of an explosive workout so keep that in mind when you are doing the exercises and accelerating explode like a stick of dynamite.
Depth Jumps- You are going to need something that is about 18-30 inches off the ground that you can stand on.
Plyo-pushups- do a push up to lift your hands of the ground clap while in the air. If you have to regular pushups are fine.
Side plank with leg raise-do a side plank and continually raise and lower your top leg while staying balanced.
Single Leg Romanian Dead lift (bodyweight) if you have weight and feel comfortable using it feel free
Warm-up (either one is fine)-I do want to add one thing for the new warm-up do the hip-flexor stretch where you go on one knee and lean away from your back leg.
3 strides
10 Depth jumps 2 sets 1-2 minutes rest
5 Soft S 2 sets 2 minutes rest
4 suicides 0-10-20-30-40
Core (The main idea here is to be explosive with the exercises except the Romanian Dead Lifts) 20 work 10 rest. 3 minutes rest 2-3 sets
Squat jumps for height
Jack-knife sit ups
Plyo-pushups
Side-plank with leg raises left
Side plank with leg raises right
One leg ankle hops left
One leg ankle hops right
One leg Romanian dead lifts right
One leg Romanian dead lifts left
On another note, this is a slightly more strenuous workout, if you are not healthy this may not be the best workout for you. Don’t overdo it, get healthy it sucks nursing and injury all season do what needs to be done to get back to 100%.
Last the workout is more of an explosive workout so keep that in mind when you are doing the exercises and accelerating explode like a stick of dynamite.
Depth Jumps- You are going to need something that is about 18-30 inches off the ground that you can stand on.
Plyo-pushups- do a push up to lift your hands of the ground clap while in the air. If you have to regular pushups are fine.
Side plank with leg raise-do a side plank and continually raise and lower your top leg while staying balanced.
Single Leg Romanian Dead lift (bodyweight) if you have weight and feel comfortable using it feel free
Warm-up (either one is fine)-I do want to add one thing for the new warm-up do the hip-flexor stretch where you go on one knee and lean away from your back leg.
3 strides
10 Depth jumps 2 sets 1-2 minutes rest
5 Soft S 2 sets 2 minutes rest
4 suicides 0-10-20-30-40
Core (The main idea here is to be explosive with the exercises except the Romanian Dead Lifts) 20 work 10 rest. 3 minutes rest 2-3 sets
Squat jumps for height
Jack-knife sit ups
Plyo-pushups
Side-plank with leg raises left
Side plank with leg raises right
One leg ankle hops left
One leg ankle hops right
One leg Romanian dead lifts right
One leg Romanian dead lifts left
Tuesday, August 11, 2009
WEEK OF GLAZED DAYS!
New Warm-up (the following stuff is the warm up)
Lunge walk with body twist towards front leg
high knee walk pull your knee to your chest with your hands
Toe walk
heel walk
Ballerina walk
Sideways skip (both sides)
Backward skip
Power skips for height
Arm Circles
Butt kicks
3 strides
Shuttle runs -have 3 cones in a line ten yards between cones start in the middle facing so that you have a cone on each side. You are going to turn and sprint to one cone stop at that cone and sprint to the other end cone then stop and sprint back to the middle cone. When you are turning at the end cones make sure you turn to the left for one and the right for the other.
Series Stops- place cones at 0-10-25-40 yards you are going to sprint each cone and stopping completely at each cone they are just like the regular stops just more of them.
5xW's 2 sets 1 minute rest
3xShuttle runs 10 yards runs 3 sets 1-2 minutes rest
3xSeries Stops 3 sets 2-3 mins rest
Core (Enter Tabata)
Pick one of the following 3 exercises depending on what equipment you have available. The core is very short but effective this week you are going to repeat the exercise for 20 secs then you get 10 seconds rest you will repeat this cycle 8 times totaling 4 minutes. You will need a stop watch or a clock with a second hand. For this there are some watches you can program and i have even seen some computer programs that do this. Google "wod timer"
Thrusters (you will need two dumbbells of the same weight 8,10, or 15 lbs. for the women and 15,20, or 25 for men) this is mostly a guess with the weight I may be a little on the lite side. These are great so if you can give them a shot.
kettle bell high pull (you probably can use a dumbbell I just wanted to get options probably something in the 45 lb wight for men and 30 for women)
burpees Imagine most people are going to have to do these they are a tough great workout.
Lunge walk with body twist towards front leg
high knee walk pull your knee to your chest with your hands
Toe walk
heel walk
Ballerina walk
Sideways skip (both sides)
Backward skip
Power skips for height
Arm Circles
Butt kicks
3 strides
Shuttle runs -have 3 cones in a line ten yards between cones start in the middle facing so that you have a cone on each side. You are going to turn and sprint to one cone stop at that cone and sprint to the other end cone then stop and sprint back to the middle cone. When you are turning at the end cones make sure you turn to the left for one and the right for the other.
Series Stops- place cones at 0-10-25-40 yards you are going to sprint each cone and stopping completely at each cone they are just like the regular stops just more of them.
5xW's 2 sets 1 minute rest
3xShuttle runs 10 yards runs 3 sets 1-2 minutes rest
3xSeries Stops 3 sets 2-3 mins rest
Core (Enter Tabata)
Pick one of the following 3 exercises depending on what equipment you have available. The core is very short but effective this week you are going to repeat the exercise for 20 secs then you get 10 seconds rest you will repeat this cycle 8 times totaling 4 minutes. You will need a stop watch or a clock with a second hand. For this there are some watches you can program and i have even seen some computer programs that do this. Google "wod timer"
Thrusters (you will need two dumbbells of the same weight 8,10, or 15 lbs. for the women and 15,20, or 25 for men) this is mostly a guess with the weight I may be a little on the lite side. These are great so if you can give them a shot.
kettle bell high pull (you probably can use a dumbbell I just wanted to get options probably something in the 45 lb wight for men and 30 for women)
burpees Imagine most people are going to have to do these they are a tough great workout.
Wednesday, August 05, 2009
week 6
The important thing to remember in this workout is that this is the workout that is going to show up at glazed days. What I mean by that is that it takes about 10 days for the effects of a track workout to show up. So doing a hard workout this weeks means that the results will be there at glazed days with you when you are taring up the field. See you guys on the Field.
30 yard sprints w/ 10 yard backpedal- start by slowly accelerating so that you are at about 90 percent of your top speed when you get to the 30 yard cone and instead of stopping you are going to backpedal for ten yards instead of stopping.
Warm -up
3 Strides & extra streching
3x Hard "S" 3 sets 1-2 min rest
5x30 yard stops w/ back pedal 10 yards 3 sets 1-2 min rest
3x70 yard sprints 3 sets 2 min rest
Core Circuit 30 sec Work 15 sec Rest 2-3 sets w/ 2 mins rest between sets
1. Left Plank
2. Right Plank
3. Squat Hops
4. Pushups
5. Bicycles
6. jumping jacks or Jumping rope
7. Front Planks
8. Pelvic twists
30 yard sprints w/ 10 yard backpedal- start by slowly accelerating so that you are at about 90 percent of your top speed when you get to the 30 yard cone and instead of stopping you are going to backpedal for ten yards instead of stopping.
Warm -up
3 Strides & extra streching
3x Hard "S" 3 sets 1-2 min rest
5x30 yard stops w/ back pedal 10 yards 3 sets 1-2 min rest
3x70 yard sprints 3 sets 2 min rest
Core Circuit 30 sec Work 15 sec Rest 2-3 sets w/ 2 mins rest between sets
1. Left Plank
2. Right Plank
3. Squat Hops
4. Pushups
5. Bicycles
6. jumping jacks or Jumping rope
7. Front Planks
8. Pelvic twists
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