While we are all training to get ready for the spring season, we are not all at the same place. Below are four key points for you to keep in mind. This document will describe each of these points and suggest a training plan to help you transition to spring track and field. Key Points:
Maintain Fitness
Your training since late December has been about building/maintaining the qualities needed to run fast (a necessary component in every track and field event). Over the next few weeks you should keep two things in mind: (1) take a few days in a row completely off from running if you feel any fatigue; (2) mimicking a similar rhythm to our winter season will position you well to absorb the training we will do in the spring. Rest & Recovery If injured, use this gap in our season to focus on recovery. We can get back to running when you are healed. Please take this note very seriously. If you are at all concerned about an injury, do not ignore it. Use the time over spring break to address it! Diagnosing/rehabilitating an injury/illness is much more important that doing more sprinting and jumping. Your young energy systems can recover faster that you might think (I’m jealous!) so focus on whatever your doctor/trainers tell you to do. Variation, Variation, Variation Don’t be afraid to mix up your running routine with new/different exercises. If your spring break plans call for skiing (again, I’m jealous!), hiking, swimming, or other activities embrace them and use them in replace of your workouts. Run at different speeds during the week. Below is a sample week for both short sprinters/hurdlers (100/200/HH) and long sprinters/hurdlers (400/300IH) athletes. Keep in mind that this is only a guideline. You should vary de- pending your schedule, energy, etc. Finally, if you’ve been doing the same core/strength routine since last summer or fall, it’s time to start changing it up! Your body adapts to exercises over time and, without variation, they lose their effectiveness. Check out this web page for new ideas. Refreshed & Ready Arrive at 1st day of practice refreshed and ready to be a part of the team. Even if you donÕt train at all during the next few weeks, you are welcome on the team! ItÕs important that you do whatever you need to finish up this term and relax over the break. I do NOT want running to be a source of stress for anyone! If you’re excited to run, be sure train smart. Follow the training guidelines above and be conservative. It’s possible to over train and get burned out- that’s something you definitely want to avoid. Sample Training Week Designed for Short Sprinters and Hurdlers. Warm up with a light jog and dynamic stretching before each workout. Day 1: 6-8 x 20-25m short hills with 2-3 minute recovery between hills. 8 exercise bodyweight circuit (no running between exercises) Day 2: 10-15 x 100m @70% with 1 minute rest between 100’s. Core work and static stretching. Day 3: 4-6 x 150m @ 70% with 90 second rest between 150’s. 8 exercise bodyweight circuit with a 50m jog between exercises. Day 4: 6-8 x 20-25m short hills with 2-3 minute recovery between hills. 8 exercise bodyweight circuit (no running between exercises) Day 5: 2 x 8 exercise bodyweight circuit with a 50m jog between exercises and 2-3 minutes between sets. 2 x 15m low skips, happy skips, A-skips, butt kicks. Day 6: Acceleration drills: wall drill, straight leg bounds. 4-6 x 10m accelerations 3 x standing long jump, 3 x 3 standing long jumps, 4 x 10m alternating bounds. Day 7: Off Sample 8 Exercises Bodyweight Circuit: (1) Push-Ups, (2) Prisoner Squats, (3) Hands Wide Push-Ups, (4) Alternating Lunge, (5) Hands Close Push-Ups, (6) Lateral Lunge, (7) Plank, (8) Downhill Skiers Sample Training Week designed for Long Sprinters and Hurdlers. Warm up with a light jog and dynamic stretching before each workout. Day 1: 4-6 x 200m hills @80% with walk back recovery between hills. 8 exercise bodyweight circuit (no running) Day 2: 1 or 2 x (10 x 100m) @70% with 1 minute rest between 100’s and 3 minutes between sets. Core work and static stretching. Day 3: 6-8 x 20-25m short hills with 2-3 minute recovery between hills. 8 exercise bodyweight circuit (no running) Day 4: 6-8 x 200m @ 70% with 2 minute rest between 200’s. Core work and static stretching. Day 5: 10 minute continuous warm up. Core work. 8 exercise bodyweight circuit with 50m jog between exercises. Day 6: 3-6 x 300m @ 70% with 4 minute rest between 300’s. Static stretching. Day 7: Off Finally, don’t hesitate to be contact me with any questions/concerns/updates. I’m always happy to hear from you (even if it’s just to tell me about a workout).
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AuthorFormer mathematics teacher and track & field coach at Phillips Academy in Andover, MA. Categories
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April 2017
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