Offseason Training

December....

Offseason Training

Sorry about that Liz...here you go.

Workout for the week of October 18

Warmup and stretching

2 laps: 

1st lap jog the turns, stride the straights (elongated strides)

2nd lap jog the turns, accelerate the straights (25 m speed increases till top speed for the last 25 m)

6x70m with walkbacks
3-4min (ample rest)
10x30m with walkbacks (set breaks of ~90 sec after first 5 reps)
3-4min (ample rest)
2x70m.
15x15m with walkbacks (set breaks of ~45 sec every 5 reps). 

Cooldown and stretch

Active Warmup and stretching

Tabata: 4 minutes of 20 seconds sprint, 10 seconds jog  

8 minutes 

4x's

{

10 burpees 

24 pushups

36 bodyweight squats 

run 200 m
30 seconds rest

}

Cooldown and stretching

Workout for the week of October 4

Warmup and stretch
2 laps: 

1st lap jog the turns, stride the straights (elongated strides)

2nd lap jog the turns, accelerate the straights (25 m speed increases till top speed for the last 25 m)

3 minutes rest

10 second jog, 10 second sprint: 2 minutes total time

3 minutes rest

10 second jog, 10 second sprint: 2 minutes total time
4 minutes rest
sprints:

6x20 w/30 seconds in between; 2 minutes rest

5x40 w/45 seconds; 3 minutes rest

4x60 w/45 seconds; 4 minutes rest

2x80 w/60 seconds; 4 minutes rest

1x100

Cooldown

Workout for the week of September 27

Active warm-up
High Knee Skips: http://www.youtube.com/watch?v=Fc-lQq6y_2I
4 x’s 15 yards forward, 5 yards backwards: walk backs.
Single leg Bounding: http://www.youtube.com/watch?v=B4vKD0N8mrU
2 x’s each leg 25 yds: walk backs.  Run up then go.
Double leg bounding:
2 x’s 5 leaps w full stop: same thing as what follows except you come
to a full stop after each bound, reset your shit, and bound again
2 x’s 5 leaps continuous: http://www.youtube.com/watch?v=B4vKD0N8mrU
Lateral bound & stick (http://www.youtube.com/watch?v=3_5yAotpl7I)
2 x 12
1,2 Stick (http://www.youtube.com/watch?v=jDJG8rQQ8No)
2 x 12
Tennis ball drill
4 times through
5-10-10 Shuttle chases in groups of 4-5 

Workout for the week of September 20

Active warmup and stretching

8x(sprint 50/jog 50): warm-up and gradually getting up to top speed; 5 minutes rest

12x20 w/20 seconds in between; 2 minutes rest

10x40 w/30 seconds; 3 minutes rest

8x60 w/45 seconds; 4 minutes rest

5x80 w/60 seconds; 4 minutes rest

3x100 w/ 60 seconds rest

Cool down and stretch

Workout for the week of September 13

Cleats on grass:

Active warm up

High Knee Skips: http://www.youtube.com/watch?v=Fc-lQq6y_2I

4 x’s 15 yards forward, 5 yards backwards: walk backs.

Single leg Bounding: http://www.youtube.com/watch?v=B4vKD0N8mrU

2 x’s each leg 25 yds: walk backs. Run up then go.

Double leg bounding:

2 x’s 5 leaps w full stop: same thing as what follows except you come to a full stop after each bound, reset your shit, and bound again

2 x’s 5 leaps continuous: http://www.youtube.com/watch?v=B4vKD0N8mrU

15 yard sprints (run through cone at full speed)

2 starting lying on your chest in a pushup position(work on staying low early and straightening up slowly so that you are fully upright when you hit the cone)

2 from hands and knees

2 regular starts (switch feet)

2 walk up, jump squat into sprint

2 back pedal and have some one say "go" when you get near the first cone into a sprint

15 yard sprint and stop (get to full speed, come to full stop right after cone (or have someone yell "stop"; chop your feet, drop your butt, force the stop)

2 from chest

2 regular starts

5, 10, 10 shuttles (cone, 10 yards, cone; start in the middle)

2 from chest facing east then west

2 from chest facing north then south

2 regular starts facing north then south

2 regular starts facing east then west

Shuttle chases

Groups of 4. One person is "it". That person faces a teammate in shuttle starting position (middle of the cones). Teammate walks up, jumps straight up, and chooses direction to do shuttle in. “It” person has to go same way and try to win the shuttle. “It” person does not jump. “It” person goes against all 3 teammates then after short break, new person becomes “it”.

Workout for the week of September 6

8 x 25yd jog (50%), 25yd run (80%), 25yd sprint (100%), 25yd walk

3 min rest

8 x 25yd jog, 25yd run (80%), 25yd sprint (100%), 25yd walk

6 min rest

4 square cone touch: 15 yd x 15 yd box; on 2 of the corners there is a 7 yd x 7 yd box (we did this at one of the early tryouts)

3 sets of 2 reps

1:30 min between reps: 4 min between sets

4 min rest

Suicides:

2 x's

0, 10, 0, 20, 0, 30, 0

2 min between reps

3 min rest

2 x's

(sprint) 0, 10, 0, (jog) 20, 0, (sprint) 30, 0, 10, 0, (jog) 20, 0, (sprint) 30, 0

2 min between reps

2 x's

0, 10, 0, 20, 0, 30, 0

30 secs

(sprint) 0, 10, 0, (jog) 20, 0, (sprint) 30, 0, 10, 0, (jog) 20, 0, (sprint) 30, 0

3 min between reps

cool down

Workout for the week of August 30

Warm Up:

2 laps jog the curves, accelerate up to 100% on the straights

Track
200, 60 secs rest, 200, 60 secs

jog 50, sprint 50 for 400m
5 min rest
200, 60 secs, 200, 60 secs
jog 50, sprint 50 for 400m
8 min rest

Cleats

d points:
2 sets of 2 reps - 30 (yd sprint) in, 10 out, 10 in, 10 seconds fast feet, 30 out, 10 sec rest, 30 in, 10 out, 10 in, 10 secs fast feet, 30 out
cone set up will be: cone, 20 yards, cone, 10 yards, cone
1 min between reps, 5 min between sets

o points:
2 sets of 2 reps - 15 (yd sprint) out, 15 in, 5 out, 10 jog, 15 in, 15 out, 5 in, 10 jog, 15 out, 15 in, 30 out
cone set up will be: cone, 5 yards, cone, 5 yards, cone, five yards, cone, 15 yards, cone

1 min between reps, 5 min between sets

Cool down and stretch

Workout for the week of August 23

Short week...good workout. Don't forget the 13 40's you owe the team for pulls out of bounds.

Kolt box drill - 4 sets

(4 cones in a 7 x 7 yard box. for 30 seconds, shuffle from 1st to second cone, sprint from 2nd to 3rd, karaoke from 3rd to 4th, back pedal from 4th to 1st repeat, 1:30 between reps or 1:3 work-to-rest ratio)

4 x 0, 15, 0, 25, 0, 40, jog 40, 40; 2 min between reps

5 min

4 x 0, 15, 0, 25, 0, 40, jog 40, 40; 2 min between reps

(Again, 1:3 work to rest ratio)

3 (one in each direction counts as one rep) x tennis ball drill (putting the balls on the cones)
3 min. rest
3 x 6 cone drill (shuffle, quick feet, karaoke)
4 min. rest
5 suicides (0, 5, 0, 10, 0)
4 min. rest
5 sets of 5 25 yard sprints
3 min. between sets

Track workout for the week of August 17

2 laps of jog 100, stride 100; 3 minutes

4 x tennis ball drill (2 each direction), 3 min

1 x 4 reps of 100 m: 60 secs rest between reps; 5 min
3 x 5 reps of 25 m: 15 secs rest between reps; 45 secs between sets
(or just walk back and start again); 3 min
2 x 6 reps of 70 m: 30 secs rest between reps; 3 min between set; 5 mi
1 x 4 reps of 100 m: 60 secs rest between reps

Workout for the week of August 9

Short week and some jet lag in the near future...so we're taking this week off from the track. Take care of your body and get a sweat in somewhere else.

August 7

That was a lot of 70s. Dammit.

Ran the track workout with a co-worker...who blew out his quad during the first 100. He stuck around and timed my rest intervals.

I need to hydrate bettter.

Workout for the week of August 2

Shorter, faster sprints, more rest:

2 laps of jog 100, stride 100
3 minutes
1 x 4 reps of 100 m: 40 secs rest between reps
3 min
2 x 6 reps of 70 m: 30 secs rest between reps; 3 min between set
5 min
3 x 5 reps of 25 m: 15 secs rest between reps; 45 secs between sets (or just walk back and start again)
3 min
2 x 6 reps of 70 m: 40 secs rest between reps; 3 min between set
3 min
1 x 4 reps of 100 m: 50 secs rest between reps

July 28

Opted against the track workout this morning. I'll spin after class tonight.

July 27

Stretching and icing...still trying to get my groin straighted out.

Workout for the week of July 26

All in cleats, on grass.

Warmup, stretch

8 x 25yd jog, 25yd run (80%), 25yd sprint (100%), 25yd walk. The walk is the rest. Turn around and repeat back the other way.

4x100 sprints - if possible, run in 5-person relay teams. if not, rest ~50 s between reps

6x70 yd sprints at 1 minute rest.

Cool down, stretch.

July 22

Quit my job..3 more weeks to go.

July 20

Spinning.

Workout for the week of July 19

3 x 6-cone drill
rest is 3 to 1 so about 45 seconds between reps
2 min
3 x 6-cone drill
2 min
3 x tennis ball drill
3 to 1 rest to work
2 min
3 x tennis ball drill
5 minutes
3 x 0, 15, 0, 25, 0, 40, jog 40, 40
1:30 min between reps
3 min
5 x 15 s work* into 40 yd sprints (start one rep every 45 s)
3 min
3 x 0, 15, 0, 25, 0, 40, jog 40, 40
1:30
3 min
5 x 15 s work* into 40 yd sprints (start one rep every 45 s)
3 min
1 x 0, 15, 0, 25, 0, 40, jog 40, 40
Done.
*Plyo exercises for each set are:
tuck jump (http://www.brassringfitness.com/workout-techniques/tuck-jumps/)
fast feet
mountain climbers (http://www.youtube.com/watch?v=HSTK0XzbFN0&feature=fvw)
toe touch (http://tinyurl.com/7gcrxz - #7 on the list, ignore the medicine ball)
burpees

July 14

Originally planned to go to the track this morning, but was up late working...and didn't make it. Tomorrow morning it is.

July 13

Spinning....a great way to blow off steam after a bad day.

Workout for the week of July 12

8 x 25yd jog, 25yd run (80%), 25yd sprint (100%), 25yd walk

3 min rest

8 x 25yd jog, 25yd run (80%), 25yd sprint (100%), 25yd walk

6 minutes

4 sets of

25 yards (or 5) continuous double leg bounding for distance

10 stationary lunge jumps

25 yards bear crawls for speed

10 knee tucks for height (stay in the same place)

2 minutes between sets and every time you start a set, start with a different exercise

5 minutes

suicides:

3 x's (sprint) 0, 10, 0, 20, 0, 30, 0

1 min between reps

3 mins rest

3 x's (sprint) 0, 10, 0, (jog) 20, 0, (sprint) 30, 0, 10, 0, (jog) 20, 0, (sprint) 30, 0

1 min between reps

3 mins rest

1 time through the following:

0, 10, 0, 20, 0, 30, 0

30 secs

(sprint) 0, 10, 0, (jog) 20, 0, (sprint) 30, 0, 10, 0, (jog) 20, 0, (sprint) 30, 0

July 7

Short spin workout and more stretching. Sitting on the floor in my basement is COOL.

July 6

Nothing. Felt like a hot, sweaty slob and didn't do anything. I'll make up for it tonight.

July 5

Spent most of the day jumping off the diving board at my parents house catching tennis balls. Sweet.

Workout for the week of July 6

Warm Up and stretch

3 sets of the 9 cone drill - *Set up a box of cones - 3 rows of 3 cones, evenly spaced, with approximately 10 yards between each cone (a 20 x 20 square with a cone in the middle). I'll give them coordinates to clarify:
C1 C2 C3
B1 B2 B3
A1 A2 A3
The drill/1 set consists of 8 cuts. All cuts originate from A2 and go directly to B2 where you then sprint towards appropriate cone in the progression to complete the rep. An example rep would be: Start at A2, sprint to B2, cut back at full speed to A1. After you make that one cut, go to the end of the line, or if alone, take a short breather. So the pattern is: A2, B2, A1, done, rest; A2, B2, B1, done, rest; A2, B2, C1, done, rest; A2, B2 (stutterstep and go), C2, done, all the way to A2, B2, A2. Go through clockwise. For the 2nd set start from laying on your stomach.
You should do the drill in groups of 2-3 to get the proper rest to work ratio.

1 minute between sets

3 minutes rest
Box drill: cones in square, 7 yds x 7 yds
for 30 seconds straight, shuffle from 1st to second cone, sprint from 2nd to 3rd, karaoke from 3rd to 4th, back pedal from 4th to 1st repeat
1 rep of each direction, 4 reps total, 1:30 between reps
3 minutes rest

200 m
60 secs rest

200 m
4 minutes rest
4 min tabata of 15s sprint, 15s jog

6 minutes
5 x 60m (4 person relay or 20 seconds between sprints)
3 minutes
5 x 60m (4 person relay or 20 seconds between sprints)
3 minutes
200m

60 secs rest
200 m

July 4

45 minute spin workout, followed by light stretching. Groin is feeling better...but still not right.

June 30

Resting. Pulled groin muscle isn't fun...trying to get it to heal with ice, IB and rest.

Workout for the week of June 28

on the track:
2 reps of 2 laps of jog 50 m, sprint 50 m; 4 minutes between reps
5 minutes
5 reps of a 4 x 100 m relay or if you don't have enough people: 5 reps of 100 m, 30 seconds rest
5 minutes/get your cleats on as fast as you can and move to the field

fake d points:
3 sets of 2 reps - 50 (yd sprint) in, 10 yd out, 10 yd in, 10 yd out, foot fires in place while you count the stall to 10, 10 yd in, 10 yd out, 10 yd in, rest while you count the stall to 10, 10 out, 10 in, 10 out, foot fires while you count the stall again, 10 in, 50 out; 1 min between reps, 3 min between sets

*if you can't force your pregnant wife to be there to time your 10 seconds, work on your stall counts for counting them

*it looks tough to remember, but it really is just 50, 10, 10, 10, something, 10, 10, 10, something, 10, 10, 10, something, 10, 50.

*you only need 3 cones for this one: a cone (start), 40 yards, a cone, 10 yards, a cone

5 minutes rest

fake o points:
3 sets of 2 reps - 15 (yd sprint) out, 15 in, 5 out, 10 jog, 15 in, 15 out, 5 in, 10 jog, 15 out, 15 in, 30 out; 1 min between reps, 3 minutes between sets

*you need 5 cones for this one: cone (start), 5 yards, a cone, 5 yards, a cone, 5 yards, a cone, 15 yards, a cone

*you don't need to do this in straight lines, you can do it with slight angles as if you were cutting, which is much easier to do on a lined football field

In order to get the most out of the short distances you have to give 100% when it calls for 100%. If you do this workout even at 95% you won't be getting the workout necessary to make you better. So fake points are meant to be run hard. A 50 yard sprint is a 50 yard SPRINT.

June 25

Hyrdating like its my job.

June 24

Hydrating and stretching.

June 23

Another workout where I was glad to have teammates. Lots of suicides at the turf farm with Jake, Zuba and Smash. I haven't felt that close to vomiting from a workout in a long time. Ready to start hydrating for the weekend.

June 22

Light spinning....lots more stretching.

June 21

Stretching. Sore a bit from practice..so lots of hamstring and quad stretching.

Track workout for the week of June 21

Warm-up

4 min tabata (15 seconds sprint, 15 seconds jog)
6 minutes rest

(10) 0, 5 yd, 0, 10, 0 yd suicides (1:3 work to rest ratio, or run them in a group of four)

2 minutes rest

(5) 0, 10 yd, 0, 15, 0 yd (1:3 work to rest ratio, or run them in a group of four)
2 minutes rest

(3) 0, 10 yd, 0, 15 yd, 0, 20 yds, 0 (1:3 work to rest ratio, or run them in a group of four)
2 minutes rest

(3) 0, 10 yd, 0, 15 yd, 0, 20, 0 yds (1:3 work to rest ratio, or run them in a group of four)
3 minutes rest

6 x 100 yard sprints w/ walk backs

June 19

Practice. Didn't stretch enough.

June 17

Taking today off to stay up late and watch the Finals.

June 16

Track workout after work with Jake and Zuba.

June 15

Lifting after work.

June 14

Spinning after work.

Spinning is great. 30 minutes of stretching afterwards was pretty good too.

Workout for the week of June 14

Another workout to be done on grass with cleats.

Active warmup, stretch.

2 sets of 8, jogging 50m then sprinting 50m. 4 minute rest between sets.

2 sets of suicides (0/50/0/50/0). 90 seconds rest between sets.

3 sets of the 6 cone drill (one set equals 1 rep where the start point is on the left and a second rep with the start point on the right). See last week if you forgot the progression.

3 sets of the tennis ball drill (one set equals 1 rep where your first move is to the left and a second rep where your first move is to the right). Ditto if you forgot.

6 suicides: Set up cones at 0, 15, 25, and 40 yards. Go 0/15/0/25/0/40/jog back to 0/40. Run everything (with the exception of the 40 jog) as close to 100% as possible. Focus on quality and explosiveness at change of direction. 90 seconds rest between sets.

40 yard sprints with plyo intro. You do 15 seconds of the noted exercise, and then go immediately into a 40 yard sprint. Complete the entire list twice. In total, this means you run 10 40s.

Tuck Jump (http://www.brassringfitness.com/workout-techniques/tuck-jumps/)

Push-up (http://www.youtube.com/watch?v=HSTK0XzbFN0&feature=fvw)

Mountain Climber (http://www.youtube.com/watch?v=HSTK0XzbFN0&feature=fvw)

Toe Touch (http://tinyurl.com/7gcrxz - #7 on the list, ignore the medicine ball)

Burpees (http://www.youtube.com/watch?v=c_Dq_NCzj8M)

Cool down.

Stretch.

June 13

Some light time on the elliptical to get warm, and then 30 minutes of stretching.

June 12

Track workout...felt heavy and slow...but was good to get it done.

Came home and mowed, weed-wacked, and dragged the leaf blower around. Gotta love good old fashioned yard work.

June 11

Also nothing....track workout tomorrow morning.

June 10

Nothing.

June 9

Resting. Finally.

Workout for the week of June 7

Jog, active warm-up, stretch

I'm planning on doing this entire workout in cleats on grass.
4x100 as follows: 20 jog, 20 stride, 40 sprint, 20 jog; rest 45 sec between 100s
2 sets of 30 yard/4 rep suicide(0-30-0-30-0-30-0-30-0), rest 2 minutes between sets
6x15, rest 15 sec between 15s

6-cone drill: Set up 6 cones in a straight line, ~2 ft apart. Follow
the progression outlined in the attachment, straight through without
rest. Your shoulders should be square the entire time, facing
perpendicular to the line of the cones. It is a progression of
carioca/quick feet/side shuffling. Every turn should be a hard cut;
don't round anything. Do 3 times in each direction.

Tennis ball drill: Set up cones in the pattern described in the email,
~10 ft between each cone. If you have tennis balls, place one on top
of each cone except for the start cone. As you run to each cone, you
pick up the tennis ball and transfer it back to the empty cone. If you
don't have tennis balls, just follow the pattern (which is also
effective but having to control your body enough to place the tennis
ball adds an incredible amount of work). Again, keep your shoulders
facing forward the entire time. Side shuffle across, and backpedal to
move backwards. Do 3 times in each direction.

Cool down, stretch

June 7

Recovering from the weekend, spinning tonight after work.

June 5 and 6

Easterns.

June 4

Hydrating.

June 2

Just brainstorming about how to figure out how to pick this team....

June 1

Spinning tonight after work. Edit: I love spinning to Free Bird. Great workout.

May 31

Track workout. The closer this team gets to being finalized, the more motivated I get. This was the first track workout where I didn't really want to quit in the middle...and actually felt fast. It's nice passing the casual track-goers at a flat out sprint.

25,28,30,31 for the 200s. Not terribly consistent, but fast.
Didn't time the 40s. They're a pain.
12,13,12 for the 100s.

Track Workout for the Week of May 31

These start to get shorter and more agility/quickness focused...so find a partner or partners to chase, race, and otherwise motivate you. Push!

Jog, active warm-up, stretch
4 x 200 with 1 min 20 sec rest
2 min rest
6 x 40 with 30 sec between
2 min rest
6 x 40 with 30 sec rest
2 min rest
3 x 100 with 45 sec rest
2 min rest
Cool down, stretch

May 30

Nothing. Felt pretty good after a light practice...but didn't get to workout. Should have.

May 29

Practice.

May 28

Spinning...sweet.

May 26

Track workout...

27, 13,13,14,13,15
Didn't time the shorter stuff..its hard enough to time the rests.

As these workouts get more agility and quickness focused, having a partner (or a few) to run with gets more important. I felt myself falling off by the end of the 50s...just because they're so short and they're tough to time.

I'll be dragging my little sister to workouts from now on.

May 24

Stretching and basketball. Boring.

Track Workout for the Week of May 24

Jog, active warm-up, stretch
1x200, rest 45 sec
5x100, rest 30 sec between 100s
8x50, rest 15 sec between 50s
Rest as needed so you can really PUSH during this last sequence. It's only productive if you're PUSHING it.
1x20 rest 10 sec
1x30 rest 20 sec
1x40 rest 30 sec
1x40 rest 30 sec
1x30 rest 20 sec
1x20 rest 10 sec
Cool down, stretch

May 22

Went for a mile and a half trail run with the wife, child, and jogging stroller. Later did some yard work, and then 4 sets of 20 hucks and 20 short range throws at the school nearby.

May 21

Track workout. As usual, harder than it looks.

29,31
13,13,14,13
didn't time the 50s.

31,32
13,14,14,13
didn't time the 50s.

Nearly vomited.
Banged out the 25s like a champ.

Damn whoever wrote that workout.

May 20

Feeling much better. Goaltimate tonight after work...only felt ok. Looking forward to hitting the track in the AM.

May 19

Nothing. Went to bed at 8 pm.

May 18

Stayed home sick. Just getting up and moving about the house was a workout.

May 17

Some light quad, hamstring and hip flexor work. A good solid 30 minutes of stretching.

Track workout for the week of May 17

Jog, active warm-up, stretch
Fartlek: 2 laps of sprinting straightaways, jogging curves
Do the following 2x through with 3 minutes rest in between sets:

2x200 – 45 seconds between 200s
Rest 2 minutes
4x100 – 30 seconds between 100s
Rest 2 minutes
8x50 – 15 seconds between 50s
End set
--------
Rest 4 minutes
5x25 – 15 seconds between 25s
Cool down, stretch

May 16

Finally did this week's track workout. That sucker is harder than it looks. There was quite the headwind coming up the home straight...didn't feel as good as I'd have liked...but overall felt good.

65,72,74,74
31,34,32,34
broken ups and 15m's weren't timed.

May 15

While some of you are off playing at Bell Crack, I'm doing yardwork. Saving myself for another track workout tomorrow.

May 14

Track workout from last week...

60 seconds on the 400, didn't time anything else. That's a good workout.

May 13

Spinning before work. Sweet. I love that thing.

Goaltimate and some pickup outside...it was nice to run around, but Jake isn't much of a matchup. Looking forward to better ones on the 29th.

May 12

Leg curls, hip abductions, torso extensions
3x10 pullups supersetted with pushups
Stretching

May 10

Spin workout tonight. I love that thing. Its great...active rest, low impact, high energy for my fast twitch self. For those of you wondering, I'll explain below. But first, the basics.

Required:
Spin bike or other exercise bike with heavy ass flywheel and no gearing to let you coast. That is, your legs go as fast as the wheel goes.
Music
Motivation

For clarity's sake, a spin workout is a lot like good sex...a variety of combinations of positions, tempo, resistance from your partner (the bike, in this case) and great background music.

Positions: 1, sitting. 2, off the seat standing near upright (no hands if possible). 3, off the seat, leaned into the bars like you're climbing a hill.

Tempo: 1, as slow as your legs will go. 2, just a click above one, moving. 3, working to push the pace, breathing hard. 4, as fast as your legs will go.

Resistance: 1, none, free-wheeling. 2, minimal, probably a turn or two above 1. 3, solid, you have to work to push the wheels, but you can do so comfortably. 4, a lot, it takes all of your might to keep the damn thing turning.

My workouts typically traverse a playlist of songs with beats to match my desired pedal rate. I use a clock (or the verse/chorus) to perform intervals.

Tonight's workout:

7 minutes of Eric Clapton's "Layla" to get warm. P:1 T:2 R:2
5 minutes of Aerosmith's "Dream On". Cycles of P2T2R3 for 30 seconds, P1T2R1 as rest for 30 seconds
4 minutes of Natalie Merchant's "Because the Night". Cycles of P3T3R3 for 60 seconds, P1T2R1 as rest for 60 seconds
5 minutes of The Who's "Who Are You". Cycles of P3T1R4 for 30 the verse, P1T2R1 as rest for the chorus
4 minutes of Bomfunk MC's "Rockin' With the Best". Cycles of P1T4R2 for 30 seconds, P1T2R1 as rest for 30 seconds
8 minutes of Black Eyed Pea's "Imma Be Rocking That Body". 4 cycles of P3T3R2 for 30 seconds, P1T2R1 for 30 seconds, and then 4 cycles of P3T4R3 for 30 seconds, P1T2R1 as rest for 30 seconds
12 minutes of a great live version of "Free Bird". 3 cycles of P3T1R4 for 60 seconds, P1T2R1 as rest for 60 seconds, then, 3 cycles of P1T4R1 (as fast as I can possibly go..the dogs look at me like I'm about to go flying off the bike) for 60 seconds, P1T2R1 as rest for 60 seconds.

It's a great workout. Lifting tomorrow.

Track Workout for the Week of May 10

Jog, active warm-up, stretch
2 sets of 2 x 400m - 2min rest between 400s, 3min rest between sets
2 sets of 2 x 200m - 1min rest btwn 200s, 2min rest btwn sets
2 sets of 3 x broken-up 100m in the following manner:
30m sprint, 40m walk, 30m sprint - 45sec rest btwn each broken-up 100m, 3min
btwn sets
1 set of 5 x 15m sprints - 10sec btwn each
cool down, stretch

May 7

Took an accounting final. It was a workout.

Also spent some time working on tomorrow's practice plan. Lame. I'll bike tomorrow morning.

May 6

Spent several hours in the middle of the night trying to get my dogs to a) vomit, b) stop vomiting, or c) leave the foxes in our yard alone so they'd stop shrieking. Didn't get up in time to work out. Bah.

Cinco de Mayo

Didn't make it to the track this morning...hopefully that'll happen on Friday morning. Hoping to lift tonight after work.

May 4

I missed spinning. The $100 craigslist purchase is the best $100 I've spent in years. Last night's 45 minute workout was great...dynamic changes in pace, position, and resistance, all to music. Sore.

Track workout for the week of May 3

Jog, active warm-up, stretch
1x400, rest 1 minute
Fartlek: 8 laps of sprinting straight-aways, jogging curves
Rest 4 minutes
1 set of 4x100, rest 30 seconds between 100s
1 set of 4x50, rest 15 seconds between 50s
Cool down, stretch

A note about the fartleks...go as slow as you need to on the curves so that you can still go 100% on the straights. Remember that our goal is to improve by achieving a high energy output.

May 3

Spinning tonight after lifting...looking forward to it.

May 1 and 2

Tryouts. Stood around and watched people work their asses off. It was tiring.

April 30

Bought a spin bike on craiglist. I'll be spinning when I get home from a long day of work and school.

April 29

Nothing. Boo. Won't this month just END!

April 28

30,31,30,31. 200s are much more fun than 400s.
12.x, 12.x, 12.x, 13.x, 13.x
12.x, 12.x, 12.x, 13.x, 12.x

This workout was harder than it looked...but felt really good...except for the frost on the track.

April 27

Leg extensions and leg curls on the bench...long stretching session. Feeling good for my track workout in the morning.

April 26

Lifting tonight after work. Gotta get back on the hips and thighs...still not flexible enough.

Track workout for the week of April 26

Jog, active warm-up, stretch
2 sets of 2x200, rest 45 seconds between 200s, rest 2 minutes between sets
2 sets of 5x100, rest 45 seconds between 100s, rest 2 minutes between sets
Cool down, stretch

April 25

Last night of IOP. It was a fun season...thanks for all of the hard work.

April 24

Throwing. Alone. Boring.

April 23

71 53 31 12.5
74 54 34 12.9
70 55 35 11.75

Booyah.

April 21

Leg extension, squats and stretching this morning before another long day. Looking forward to a good track workout tomorrow morning.

April 21

Track workout tonight if I finish my paper. Boo.

April 20

Some throwing and stretching. Boring.

Track Workout for the Week of April 19

I'll either be doing this Wednesday evening or Friday morning.

Jog, active warm-up, stretch
Do the following 3x:
1x400, rest 2:00
1x300, rest 1:30
1x200, rest 1:00
1x100
Rest 4 minutes between sets.
4x100 accelerators
Cool down, stretch

April 15

Not likely to anything today. Busy day...bah.

April 14

I hate doing track workouts.
I hate doing track workouts alone.
I hate doing track workouts alone in the cold.

This morning I did most of the track workout for this week at RHAM by myself. I shut it down early after a mild strain in my groin. No big deal, but didn't want to push it. It was miserable, but I was glad I got out there and accomplished something. And, my 400s were actually more consistent...which was a goal going in.

79,75,70 / 76, 78, 76 / 53, 54 / 55, 53 ....

April 13

Rest. Track workout tomorrow and then a whirlwind rest of the week.

Track workout for the week of April 12

Jog, active warm-up, stretch
2 sets of 3x400, rest 1:30 between 400s, rest 4 minutes between sets.
2 sets of 2x300, rest 1:30 between 300s, rest 3 minutes between sets.
1 set of 2x400, rest 1:30 between 400s
Cool down, stretch

I'll be doing this alone on Wednesday morning because of a work commitment. Track works alone suck...find a buddy or two to run with and its much more likely to be productive.

April 12

15 minutes on the elliptical going backwards
3x12 leg extensions @80lbs
3x12 hip abductions @25lbs
3x10 back squats @235lbs
Stretching

April 10

More of the same. Maybe some lifting this afternoon.

April 9

Allergies are kicking my ass. I'm trying to breathe before I workout again. Maybe tomorrow.

April 8

Busy day...hopefully I'll lift tonight.

April 7

Track workout tonight at Rocky Hill High school with some people.

5:39
76, 79, 81, 74

Bookends felt good...but were slower than I thought they were going to end up. The middle was miserable. I hate track workouts.

April 6

More pushing.
Elliptical
3x8 @ 25 lb standing leg lifts
3x10 @ 75 lb one leg leg extensions
3x8 @ 250 lb back squats super setted with 3x12 pullups
Stretching

Track workout for the week of April 5

Jog, active warmup, stretch
Mile run, for time. Doesn't have to be PR...but push yourself.
5 minute rest.
2 sets of 2x400, rest 1:30 within sets and 4 minutes between.
Cool down, stretch.

Sounds easy enough...I'll be doing it at the Rocky Hill track on Wednesday at 5:30 pm. Maybe some mini afterwards?

April 5

Never got around to working out. Boo for me.

April 4

Actually rested today. Did some light chores around the house and threw at my throwing pole with dogs as marks. I probably went about 8 for 72 on the day from 20-25 yards. Not great numbers, but felt good to be out and throwing in the nice weather.

April 3

Rest day. Dragged a leaf blower around the yard, went up and down the ladder 4 or 5 dozen times, cleaned the gutters, installed gutter shields, powerwashed the house, installed 4 light fixtures, vacuumed several gallons of water from my basement, repaired a sump pump, installed a new windshield washer pump in my car, relocated two plants and spread mulch and grass seed. Thought about re-running the track workout from yesterday...but never got around to it.

April 2

I effing hate track workouts.

63, 68, 78. Huffing and puffing for 4 minutes. 72, 76, 74.

At least the second set was somewhat consistent.

Eff you, track workout.

April 1

Elliptical
3x12 seated leg extensions
3x12 standing hip abductors
3x12 standing rows
Stretch

March 31

Track workout tonight at Rocky Hill High School at 5:30...postponed. I'll either workout at home or run in Hebron and will post back.

March 30

With no pickup this week, I decided to continue to push myself.

10 minutes going backwards on the elliptical

3x12 standing leg extensions @ 20 lb
3x12 seated leg extensions @125 lb
3x12 back squats @ 245 lb supersetted with 3x10 pullups

30 minutes quad and hip stretching.

Track workout for the week of March 29

This is the first of many weekly track workout posts. I will post them Sunday or Mondays. The workouts are designed to complement each other and build upon each other over the course of the spring. You should still continue your intra-week fitness, but work these in as well. These workouts will carry us through early June and then we will transition into more ultimate-specific explosive agility type stuff.

The workouts should be preceded by jogging, active warm-ups and stretching. They should be followed by at least a one lap cool down, plus static stretching. Feel free to work in some core work if you're up for it.

Try to have the same time in the first sprint as the last. In other words, if your first 400m is at 82 sec, make sure the 4th and 8th are 82 sec as well. Don’t start fast and finish slow; it totally defeats the purpose. (But don’t start slow and finish slow, either). Do track workouts with as many teammates as possible.

Lastly, listen to your body. If it hurts, stop. You need to push through fatigue, but rest injury.

PUSH YOURSELF. Better yet, PUSH YOUR TEAMMATES. Better still, PULL YOUR TEAMMATES when they need to be pulled. Only two things are essential to getting better at something: passion and hard work. Bring both.

That said, this week's workout is:

Warmup

3 sets of 2x400 with 1:30 rest between 400s, 4 minute rest between sets.

This is to get your muscles used to oxygen debt, not to build speed, so keep a steady pace throughout.

4x100 yard accelerators – start at jog and increase pace steadily to reach full speed by end.

Cool down.

This shouldn't be too hard. Do some core, post your times.

March 29

Good and sore from pickup.

Worked out after putting JJ to bed. 10 minutes on the elliptical, pushed the weight to failure tonight...3x12 standing back rows supersetted with 10 pullups. Only made it to 8.5 pullups on the last set. Standing hip abduction, 3x12 @30 lbs...fought off back spasms at about 8 on the last set to get to 10. Leg curls 3x10 @ 100 lbs. Couldn't get past 6 on the last set. 30 minutes stretching. Great workout...legs feeling strong...but like jello.

March 28

Schoolwork, househunting, and pickup. Not ideal.

March 27

4x12 leg extensions, 3x12 lunges with elevated back leg and dumbells, 3x12 one leg leg extensions, 3x10/15 supersetted pullups and pushups.

25 minutes of quad and hip stretching.

March 26

Turned into an off day. Late night at work on a Friday sucks.

March 25

10 minutes backwards on the elliptical
4 sets 12x 75 lb leg extension
3 sets 12x 20 lb standing leg lifts
3 supersets 10x pushups and pullups
10 minutes stretching

March 24

Korber - 3/24 - 3x12 back squats@225, 3x12 leg curls@100, 3x12 hip flexions@ 25, 30 minutes stretching, 30 pullups.

Jake - 3/23 - Bike 10 min, 3x CFWU (15 Air Squats, 15 Situps, 15 Supermans, 15 Pushups, :30 planks), 2x5 pullups
10-9-8-7-6-5-4-3-2-1 of the following Triplet: Back Extentions, Dips, Knees to Elbows for TimeTotal: 11:46
Then:10-9-8-7-6-5-4-3-2-1 of the following triplet:Pullups, Box Jumps 30",Situps Total: 11:49
Then: 5xsuicides in gym, 10x30m on :30 outside

Liz M. - 3/24 - Core performance plyos and agilities, 30min stationary bike

Match - 1/7/10 - current: Day 1:1 mile warm up (~7:30 pace), 75 crunches (2 sets), 25 push ups (3 sets), 25 sit ups (2 sets), 1 mile fartlek (200m track - 16 sprints). Day 2: 3 mile run. Day 3: 75 crunches (3 sets), 25 push ups (3 sets), 25 sit ups (2 sets). Repeat 2x a week. IOP (Sundays)

Andy - 3/23 Shuttle run into suicides with 10 push ups halfway between suicides into icky shuttle on the ladder x 2, Tennis ball shuttle run into sprints finish with icky shuffle on ladder, V sit 1 min x 2, push ups for 1 min x 2, crossover / karaoke 1 min x 2.