WEEK 2 PRACTICE SCHEDULE (12/4-12/8)

15 Minute Warm Up will be given in groups before you break off with your coaches for your events.

Monday (12/4)

*Announcements of top 3 event winners and overall male / female winner.*

Distance / Mid Distance 

Weight Room Testing	45 Minutes       (See Runners Weight Testing Sheet)
600 Meter & 1000 Meter Runners	30 Minute Run
Milers & 2 Milers	45 Minute Run

Jumpers - 15 min 4 x 80 meters (focus on form and acceleration) / Long jump (coach focus) 12 step approach, hurdlers focus on 4 hurdle drill, high jumpers 5 step work, circle run / Weight room: 2 x 8 rocker step w hand weights, 2 x 8 medicine ball squats, 2 x 8 simulated running arms with weights, side push ups / Jog 2 laps then cool down stretches

Sprinters - Max Velocity 200's - 2 sets of 4 (R1: Accelerate to max velocity by 100 / R2: 75 m / R3: 50 m /  R4: 25 m - Repeat for set 2) Full Recovery between sets, 3 minutes between reps.  Weight Training Program 1 - Cooldown

Throwers - Weight room - strength training test / Intro to the shot put / core conditioning routine / intro to daily cooldown routine / discussing 4 week microcycle routine (will be consistent and not change for duration) 

Tuesday (12/5)

Distance / Mid Distance

600 Meter	6 x 200 Meters on Track In between jog 1 perimeter lap outside the track (opposite direction) Target Range Time (Boys)- Good Surge Target Range Time (Girls)- Good Surge
1000 Meter	5 x 300 Meters on Track In between jog 2 perimeter laps outside the track (opposite direction) Target Range Time (Boys)- Good Surge Target Range Time (Girls)- Good Surge
Milers Workout	4 x 400 meters on track In between jog 3 perimeter laps outside the track (opposite direction) Target Range Time (Boys)- Moderate Pace Target Range Time (Girls)- Moderate Pace
2 Milers Workout	3 x 800 meters on track In between jog 4 perimeter laps outside the track (opposite direction) Target Range Time (Boys)- Moderate Pace Target Range Time (Girls)- Moderate Pace

Jumpers - 30 min Bounding drills / HJ drills (coach focus) if space indoors, then jump/if not, then drills outdoors; long jumpers practice last 5 steps, hurdlers work on 4 hurdle drill / 15 min cool down

Sprinters - Sprint drills into Sprints - drill for 10 m sprint for 30 m (A skips / High knees / Butt kicks / Drum majors / Bounds for distance / start from track (laying down on stomach) - Repeat 3 times ) / 20 minute run / cooldown

Throwers - Start of 4-week microcycle phase.  Every Tuesday this will be the routine through the initial phase. / Dynamic flexibility exercises (different from group) / 10 minute warm up jog / small hurdle mobility / technical drills - hip pops 3 x 5 - hip pops with cords 3 x 5 - glide position 3 x 5 - glide to power position 3 x 5 - glide & stop drills (10) / medicine ball circuit 8 exercises, 20 repetitions / throwing / foot strengthening work

Wednesday (12/6)

Distance / Mid Distance

All Mid / Distance Athletes

Out and back 30 - 40 minute run with hill repeats. Today everyone will head out towards Framingham on the Weston aqueduct (this is the aqueduct behind and above the school). Once across the Sudbury River via the HDB, everyone will do 5-7 hill repeats. These are done as a form of resistance work and are not intended to be all out sprints; the point is to build strength in the legs and not be totally gassed.

Jumpers - 4 x 100 meters (focus on form and acceleration) / Weight room: 2 x 8 rocker step w hand weights, 2 x 8 medicine ball squats, 2 x 8  simulated running arms with weights, side push up / Jog 2 laps then cool down stretches

Sprinters - Accelerations / start mechanics (2 x rolling start - 3 x 4-point start - 3 x 3-point start ) / 50 m sprints / Blocks!!!


Throwers - Start of 4-week microcycle phase.  Every Wednesday this will be the routine through the initial phase if there is no meet!! (it is similar to Fridays workout but a variance in the weight training program) / dynamic exercises / grind drill 3 x 5 / shot put drills - hip pops 3 x 5 - hip pops 3 x 5 with bar - multiple glides 3 x 5 - multiple glides with bar 3 x 5 / standing throws (10) / glide, stop, & throws (10) / multithrow overhead back shot put throws (10) / weight training - Olympic lifts - clean pull from floor 6 x 4 - back squats 4 x 8 - Bench Press 4 x 8 - snatch pull from floor 6 x 4 / cooldown

Thursday (12/7)

Distance / Mid Distance

Weight Room Program 1	45 Minutes
600 Meter & 1000 Meter Runners	30 Minute Run
Milers & 2 Milers	45 Minute Run

Jumpers - 30 min Yoga/bounding drills / 40 min Hurdles (coach focus), long jumpers last 5 steps + in-flight moves, hj last 5 steps / Jog 2 laps then cool down stretches

Sprinters - Velocity - flying sprints - 40 m accel- 30 m Vel-Dec - 3 minutes recovery between reps - 4 sets of 3 / weight training program 2 / Core - planks w/ alternating leg lifts - leg lifts - penguins - cherry pickers - good mornings


Throwers - Start of 4-week microcycle phase.  Every Thursday this will be the routine through the initial phase / dynamics / shot put drills - partner high five drill 3 x 5 - hip pop drills with partner 3 x 5 - partner glide 3 x 5 - throws on knees 3 x 5 - focus on block / ground level plyometrics - jump circuit 6 exercises, 10 repetitions - 20 seconds rest in between / body weight training 4 exercises, 15 repetitions - 30 seconds rest in between/ build ups 5 x 80 meters / multithrows 3 x 5 - between legs forward - competitive weight / cooldown

Friday (12/8)

Distance / Mid Distance

600 & 1000 Meter Ladder Workout	400-600-800-600-400 (1 min / 45 s / 30 s  / 45 s  / 30 s) *Pace is set to be faster as the athlete goes longer **Rest time in between is 3 – 5 minutes or when heart rate is lower than 140 beats per minute
Mile & 2 Mile Ladder Workout	800-1600-2400-400 (45 s / 30 s / race pace / 45 s) *Pace is set to be faster as the athlete goes longer **Rest time in between is 3 – 5 minutes or when heart rate is lower than 140 beats per minute

Jumpers - Ladder drills / jump rope drills / 7 min run / Cool down stretches

Sprinters - Hurdle walkovers and flexibility / technical review 2 x falling start - 2 x rolling start - 2 x 4 point - 2 x 3 point / Blocks - all reps into 60 m sprint / cooldown - 3 x 100 m stride / core - plan knee tucks - flutter kicks - isometric leg lifts

Throwers - Start of 4-week microcycle phase.  Every Friday this will be the routine through the initial phase if there is no meet!! (it is similar to Fridays workout but a variance in the weight training program) / dynamic exercises / grind drill 3 x 5 / shot put drills - hip pops 3 x 5 - hip pops 3 x 5 with bar - multiple glides 3 x 5 - multiple glides with bar 3 x 5 / standing throws (10) / glide, stop, & throws (10) / multithrow overhead back shot put throws (10) / weight training - Olympic lifts - clean pull from floor 6 x 4 - back squats 4 x 8 - Bench Press 4 x 8 - snatch pull from floor 6 x 4 / cooldown