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.