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Offseason - 1 month
Season ends, off season training – 1 Month
• Week 1 : No team practices. Team is encouraged to stay loose.
• Week 2: 2 volunteer workouts. Workout’s will consist of a warm-up, a long slow jog, and practice will be ended with heavy stretching. Teammates that do not come will be encouraged to do heavy stretching, maybe do a yoga class.
• Week 3-4: 2 Practices a week. These practices will focus on cross-training and stretching. Cross-training will consist of cycling, pool runs, and light we -
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Offseaon
Offseason Workout • Warm-Up – 5-10 minutes o 400m jog at ½ pace o Calf Stretches each leg x 2 o Quads, 10 each leg x2 o Hip Flexor, each leg x 2 o Hamstring, each leg x 2 o Hamstring each leg x 2 o Glut’s 10 each glut x 2 o Butterflies x 2 o Triceps 10 each arm x 2 o Body twist x 20 • 2 mile run – 20 minutes • Core Exercises – 20 minutes o P90x Ab Exercise • Yoga – 30 minutes -
Preparatory: Endurance - 4 months
• This phase will consist of 4 workouts a week – 2 weight training days, 2 running days.
• Heavy core exercise
• Once a week the team will do a yoga class to work on flexibility. -
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Preparatory: Endurance
Preparatory Endurance: Running
• Warm-up
o Calf Stretches each leg x 2
o Quads, 10 each leg x2
o Hip Flexor, each leg x 2
o Hamstring, each leg x 2
o Hamstring each leg x 2
o Glut’s 10 each glut x 2
o Butterflies x 2
o Triceps 10 each arm x 2
o Body twist x 20
• Running
o 8x200m 2-3 minute rest
o 6x300m 2-3 minute rest
o 2x400m 2-3 minute rest -
Preparatory: Strength - 3 months
• This phase will consist of 3 weight workouts and 2 running workouts a week.
• Heavy core exercise
• Once a week the team will do a yoga class. -
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Preparatory: Strength
Preparatory: Strength
• Warm-Up – 15-20 minutes
o 10 minutes on the treadmill
o Calf Stretches each leg x 2
o Quads, 10 each leg x2
o Hip Flexor, each leg x 2
o Hamstring, each leg x 2
o Hamstring each leg x 2
o Glut’s 10 each glut x 2
o Butterflies x 2
o Triceps 10 each arm x 2
o Body twist x 20
• Weights - (1 minute rest between sets) 60 minutes
o Barbell Bench Press 3x8-10
o Dumbbell Incline Bench Press 3x8-10
o Dumbbell Decline Bench Press 3x10
o Body Weight Dips 3xFailure
o Skullcrushe -
Competition - 4 months
• 2-3 workouts a week. Technique drills (starts, baton hand-offs, hurdles), event specific training, flexibility/stretching exercises. Weight training.
• Core exercise -
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Competition
Competition
• Warm-Up – 15-20 minutes
o 10 minutes on the track
o Calf Stretches each leg x 2
o Quads, 10 each leg x2
o Hip Flexor, each leg x 2
o Hamstring, each leg x 2
o Hamstring each leg x 2
o Glut’s 10 each glut x 2
o Butterflies x 2
o Triceps 10 each arm x 2
o Body twist x 20
• Training – 60 minutes
o Event Training – Players will practice running their event at full pace x 3
o Technique Training – Players will practice different techniques such as; getting off the blocks, jumping hur
