Sorry for the delay in posting these workouts. I hope that you have a great vacation and keep in shape so that we can continue where we left off. vacation will stress maintaining conditioning. We will stress speed workouts when we return so its imperative that everyone returns in the best possible condition.

If weights are available it would be wise to do upper body workouts twice a week and lower body twice also. Do calisthenics and stretching every day. Situps, pushups, arm circles, squat thrusts, and toe touches should be included. Each workout should be proceeded by a good warmup and followed by stretching and cool down.

For those of you not returning for the 17th, continue the above cycles until you return to practice.

If you can not workout any day continue the workout when you can without skipping a cycle. The workouts provide 6 days per week of practices so the skip day can be anywhere its convenient as weather permits. The more you can accomplish the better you will be.

Definitions and examples: (A) 400/500 runners, (B) Short Sprinters/Jumpers – Definitions for workouts below.

LSD:            (A): A 5-7 mile jog at a relaxed pace.
                     (B): Same as above but covering 3-5 miles.

Fartlek:        (A): 3-4 miles of variable speed running, sprint and pace for recovery
                     (B): Same as above but covering 2-3 miles

Race Speed: (A): 3-3.5 mile course of your choosing for time. Try to lower required time each time you cover
                      the same course.
                      (B): Same as above but covering 1.5 miles

Timed Run:  (A) Select a route and run as far as possible for 30 minutes. Each time try to cover more distance.
                     (B) Same as above for 20 minutes.

Speed/Form: (A)(B) Do a good UCLA warmup. Do 10 x 50m sprints, 8 x 100m sprints, 1 min fast feet drill,
                      Skipping over 40m for Height and distance, 4 x butt kick x 40, 4 x high knees x 40. This would be
                      a good day to do some hill sprints (up and down) on a moderate grade if that is possible.(5 of each)

Plyometrics: (A)(B)3 Sets of butt kick, knees to chest, squat jump plyos (10 each)
                      20m by one leg hops ( do both legs)
                      20m by frog leaps for explosion
                      Add stair workout if available
                      1 minute jump ups (70+ repetitions)
                      1 minute step ups on a single stair or box for speed
                      40m squat walk
                      add jump ropes if available
                      **note – be sure to add a good active stretch after these drills and cool down with a half mile jog.

Coach Mead