WHS track july training

Waldwick Track and Field Summer workouts

Things to know1. The workouts are pulled from the “USA Track & Field Coaching Manual” for the summer preseason. It is not me being crazy2. Seth designed the weight room workouts. He knew what Waldwick athletes were deficient at from a strength perspective. It is

the workout that most of you have seen before. Go with the sprinters workout.3. Wizemann designed the core circuits.4. Days are subject to change depending on your/my schedule but this acts as a template. Take 1 day of rest per week5. These workouts should carry you through the month of July. I will send you a workout for August sometime in July6. I tried to give you similar workouts to other team members whenever possible.

“The reason most people never reach their goals is that they don’t define them, or ever seriously “The reason most people never reach their goals is that they don’t define them, or ever seriously consider them as believable or achievable. Winners can tell you where they are going, what they consider them as believable or achievable. Winners can tell you where they are going, what they plan to do along the way, and who will be sharing the adventure with them.”plan to do along the way, and who will be sharing the adventure with them.”

Awesome websites for quotes: http://www.warriorfx.com/2007/06/motivational-quotes-for-athletes/

Kayla: Pentathlon Important Dates: Monday February 20th (Bergen County championship)

NJSIAA Sectionals / Groups / SMOCEasternsMarch 9-11 New Balance Indoor Nationals

Mon Tues Wed Thursday Friday Saturday / Sunday

Warm-up Jog to whs** WU circuit Speed/Power Conditioning Speed/Power Conditioning Speed/Power ConditioningWorkout Sprint drills

Stick drillHurdle exercisesHurdle drills5 x 100m @ 16-18 sec with 45 sec recovery then 5 min recovery and repeat + 6 x 50 m uphill runs (use fire lane or front of school)

30-45 min run Sprint drillsStick drillHurdle exercisesHurdle drills

6 x 100 m easy strides5 x 30 m bound uphill

Throw drills

Plyos 2

Med ball work

LJ work

Sprint drillsStick drillHurdle exercisesHurdle drills

100 @20s -200 @ 41s -300 @ 67s-400 @ 1:38 -200-100 recovery is jog the same distance

30-45 min run

Strength training

Weight room Core circuit 1 Weight room Core circuit 2 Weight room Core circuit 3

Cool down Jog home**

Jog to WHS/home**: use hopper to franklin turnpike

Sprint drills Hurdle exercises Hurdle drillsCycling / Pawing (3 x 15 sec on each leg)Arm action 2 x (30s @50%; 20s@75%; 10s @ 100%)Step over and drive down no arms (5 x 10m / 20 reps)Step over and drive down with arm (5 x 10m / 20 reps)Run against wall (5 x 3 rep rest 10s; 3 x 5 rep rest 10s; 3 x 7 rep rest 15s; 3 x10 reps rest 20s)

Trail legKick the wallFigure 4 stretchHurdler stretch

Trail leg over the sideLead leg over the sideSame leg hurdle stepoverAlternating leg hurdle stepoversCan CansSingle leg back and forths

Stick drill: space 20 sticks 4 ft apart which should cover 25 yards. From a running start, run over the stick avoiding contact with sticks. 4-5x per workoutPlyos 2: Single leg bounds, alternate leg bounds, standing triple jump; single/double leg lateral jumps over conesMed ball – chest pass, soccer throw in, overhead backwards toss, double hop forward with backwards overhead toss, forward underhand med ball toss, squat vertical two arm toss

Ali: High JumpImportant Meet: Monday February 20th (Bergen County championship)



Warm-up Jog to WHS Jog to WHS Jog to WHS Jog to WHS Jog to WHS Jog to WHSWU circuit Speed/Power Conditioning Speed/Power Conditioning Speed/Power ConditioningWorkout Sprint drills

Stick drillHurdle exercisesHurdle drills

5 x 100m @ 16-18 sec with 45 sec recovery then 5 min recovery and repeat + 6 x 50 m uphill runs (use fire lane or front of school)

3-4 x 600m @ 2:30 w/ 3-5 min recovery

Plyos 1



6 x 350 m @ 1:22 w/ 3min rest

Plyos 2

Med ball work


drill8-10 x 50-80m hill runs (fire lane)

10 x 200m @ 43-44sStairs

Strength training


Cool down Jog to WHS Jog to WHS Jog to WHS Jog to WHS Jog to WHS Jog to WHS

Stick drill: space 20 sticks 4 ft apart which should cover 25 yards. From a running start, run over the stick avoiding contact with sticks. 4-5x per workoutPlyos 1: 5 jumps each of : double leg forward, tuck jumps, single-leg standing forward for distance (5x each leg), and alternate leg bounds (10 total takeoffs);Plyos 2: Single leg bounds, alternate leg bounds, standing triple jump; single/double leg lateral jumps over conesMed ball – chest pass, soccer throw in, overhead backwards toss, double hop forward with backwards overhead toss, forward underhand med ball toss, squat vertical two arm tossSprint drills Hurdle exercises Hurdle drillsCycling / Pawing (3 x 15 sec on each leg)Arm action 2 x (30s @50%; 20s@75%; 10s @ 100%)Step over and drive down no arms (5 x 10m / 20 reps)Step over and drive down with arm (5 x 10m / 20 reps)Run against wall (5 x 3 rep rest 10s; 3 x 5 rep rest 10s; 3 x 7 rep rest 15s; 3 x10 reps rest 20s)



Patty: Hurdles / Horizontal JumpsImportant Dates: Monday February 20th (Bergen County championship)


Mon Tues Wed Thursday Friday Saturday / SundayWarm-up Jog to whs** Jog to whs**WU circuit Speed/Power Conditioning Speed/Power Conditioning Speed/Power ConditioningWorkout Sprint drills

Stick drillHurdle exercisesHurdle drills

5 x 100m @ 16-18 sec with 45 sec

recovery then 5 min recovery and repeat + 6 x 50 m uphill runs (use fire lane or front

of school)

8 x 300m @ 70s, with 300 interval6 x 75 m easy

Plyos 1

TJ/TJ work



Stairs

Plyos 2

Med ball work

TJ / LJ work


10 x 200m, with 200 m recovery

Stairs

100 @20s -200 @ 41s -300 @ 67s-400 @ 1:38 -200-100 recovery is jog the same distance

Strength training


Cool down Jog home** Jog home **

Jog to WHS/home**: use hopper to franklin turnpikeSprint drills Hurdle exercises Hurdle drillsCycling / Pawing (3 x 15 sec on each leg)Arm action 2 x (30s @50%; 20s@75%; 10s @ 100%)Step over and drive down no arms (5 x 10m / 20 reps)Step over and drive down with arm (5 x 10m / 20 reps)Run against wall (5 x 3 rep rest 10s; 3 x 5 rep rest 10s; 3 x 7 rep rest 15s; 3 x10 reps rest 20s)



Stick drill: space 20 sticks 4 ft apart which should cover 25 yards. From a running start, run over the stick avoiding contact with sticks. 4-5x per workoutPlyos 1: 5 jumps each of : double leg forward, tuck jumps, single-leg standing forward for distance (5x each leg), and alternate leg bounds (10 total takeoffs);Plyos 2: Single leg bounds, alternate leg bounds, standing triple jump; single/double leg lateral jumps over conesMed ball – chest pass, soccer throw in, overhead backwards toss, double hop forward with backwards overhead toss, forward underhand med ball toss, squat vertical two arm toss

Brianna: Short sprintsImportant Dates: Monday February 20th (Bergen County championship)



Warm-up Jog to WHSWU circuit Speed/Power Conditioning Speed/Power Conditioning Speed/Power ConditioningWorkout Sprint drills

Stick drillHurdle exercisesHurdle drillsTurn around 40m or 50 m sprints walk backFalling starts

4 x 400 (jog curve, stride straights)4 x 200 m @ 75-80% (36-38s) of max (60-90 sec recovery between sets)Med ball workPlyos

Sprint drillsStick drillHurdle exercisesHurdle drillsSprint – float - sprintBlock starts and start drills to 30m

Upper and lower block

Sprint drillsStick drillHurdle exercisesHurdle drillsAcceleration workout4x150m ins and outs (50 fast, 50 easy, 50 fast)

2 x 300 m @ 80-85% (55-58s) of max

4-6 x 100m uphill runs

Strength Weight room Core circuit 1 Weight room Core circuit 2 Weight room Core circuit 3Cool down Jog homeStick drill: space 20 sticks 4 ft apart which should cover 25 yards. From a running start, run over the stick avoiding contact with sticks. 4-5x per workoutPlyos: 5 jumps each of : double leg forward, double leg for height, single-leg standing forward for distance (5x each leg), and alternate leg bounds (10 total takeoffs)Start drills: sitting/lying down forward/backward; push up, lunge, lunge at sideMed ball – chest pass, soccer throw in, overhead backwards toss, double hop forward with backwards overhead toss, forward underhand med ball toss, squat vertical two arm tossSprint drills Acceleration workout Other Hurdle exercises Hurdle drillsCycling / Pawing (3 x 15 sec on each leg)Arm action 2 x (30s @50%; 20s@75%; 10s @ 100%)Step over and drive down no arms (5 x 10m / 20 reps)Step over and drive down with arm (5 x 10m / 20 reps)Run against wall (5 x 3 rep rest 10s; 3 x 5 rep rest 10s; 3 x 7 rep rest 15s; 3 x10 reps rest 20s)

5 x 30 meters from pushup position 3 min rest; 5 x 30 m from seated 3 min rest; 5 min rest between sets5 x 10 m from various position 1 min rest; 4 x 40 m from lying down position 4 minute rest; 2 x 60 m from falling start 5 min rest

Turn arounds 2 sets of 10 x distance at full speed and walk back 5-7 min rest between sets

Sprint – float - sprint 0-20 m accelerate, 20-30 m sprint 30-40m float – 40-50m sprint 50-70 decelerate



Hope: 400Important Dates: Monday February 20th (Bergen County championship)


400 RT Mon Tues Wed Thursday Friday Saturday / Sunday

Warm-up Jog to WHS Jog to WHS Jog to WHS Jog to WHSWU circuit Speed/Power Conditioning Speed/Power Conditioning Speed/Power ConditioningWorkout Sprint drills

Stick drillHurdle exercisesHurdle drills2 x 600 @ 2:24 w/ full rec3 x 300 @ 76 w/ 1 min rec3 x 300 @ 61 w/ 5 min rec

20 min tempo run

Sprint drillsStick drillHurdle exercisesHurdle drills4 x 350 (50 fast – 150 relaxed – 100 fast – last 50 steady w/ good form (full recovery)3 x 200 @ 40, 38, 36 (rest 3 min)

600 @ 2:24 - 400 @ 1:30-200 @ 40 - 400-600 (rest 5 min)6 x 100 m strides (medium speed, rest 1 min)Plyos 2Med ball work

Sprint drillsStick drillHurdle exercisesHurdle drills10 x 200 @ 40; rest 3 min6 x 150 long hill runs (fast, rest is jog back)

3 mile run

Strength Weight room Core circuit 1 Weight room Core circuit 2 Weight room Core circuit 3Cool down Jog home Jog home Jog home Jog home

Jog to WHS: go to crescent, then right on w. prospectSprint drills Hurdle exercises Hurdle drillsCycling / Pawing (3 x 15 sec on each leg)Arm action 2 x (30s @50%; 20s@75%; 10s @ 100%)Step over and drive down no arms (5 x 10m / 20 reps)Step over and drive down with arm (5 x 10m / 20 reps)Run against wall (5 x 3 rep rest 10s; 3 x 5 rep rest 10s; 3 x 7 rep rest 15s; 3 x10 reps rest 20s)



Stick drill: space 20 sticks 4 ft apart which should cover 25 yards. From a running start, run over the stick avoiding contact with sticks. 4-5x per workoutPlyos 2: Single leg bounds, alternate leg bounds, standing triple jump; single/double leg lateral jumps over conesMed ball – chest pass, soccer throw in, overhead backwards toss, double hop forward with backwards overhead toss, forward underhand med ball toss, squat vertical two arm toss

Waldwick Off Season Track & Field Strength Training Program This is not meant to be a year round program. This is primarily for off season strength training. Some of the exercises can be used during the pre-season phase and competition phase of their training cycle. The main focus should be proper form, full range of motion, flexibility, as well as to analyze as best as possible any weaknesses that may be present and address them accordingly.

Some of what is said here you may know, some you may not. Hopefully you’ll be able to utilize this program or at least alter it based on the circumstances of that day or as you might see fit.

Freshman or students new to athletics or at least the sport itself should be focusing primarily on their events with regards to learning proper technique. Complex lifts such as clean and jerk and snatch, power curls, dynamic rows, flyes should not be performed since they most likely do not have control over their bodies to move weight in that fashion. Have them train more on proper technique for their events instead of getting stronger in the gym. Incorporate strength training, but on a basic level such as pushups crunches, proper stretching and dynamic movements (leg swings, lunge walks, prisoner squats, etc.). Some weight is desirable but attempts at moving heavier weight will hinder more than help. Addressing form such as proper squat position, bench press position, zercher squat position etc. is preferred again with either no weight or light weight.

Distance: main focus should be muscular endurance as well as strength endurance. The difference between the two is simple. Muscular endurance is when you can do a high number of pull-ups or pushups or a similar exercise basically using body weight only. Strength endurance is when you can maintain your force output from beginning to end. Off season should consist of high reps (15-20). As the season approaches increase the reps even higher (20-40).

Sprinters: main focus should be more power/explosion. Start with high reps as well (15-20). As pre-season approaches increase the weight slightly and decrease the reps slightly (6-8). Attempt to maintain power that was created during pre-season conditioning.

Throwers: main focus is to develop overall strength and power as well similar to sprinters. 12-15 rep range. As the season approaches increase the weight more than you would the sprinters and decrease the reps/ increase the sets more as well (3-6 reps, 4-6 sets).

RUNNERS MONDAY:

-Lower body Back squats ………..............2x15

AndZercher squats …….............3x20 light weight (if they cannot squat properly then, a plyo box is required. Judge the height they can properly squat

at then get a box slightly lower than that. Have them TOUCH their glutes to the box during the descending phase and return to starting position. Do not allow them to sit down on the box while bearing weight as it puts tremendous stress on their lower back. The goal is to periodically lower the box until they can properly squat with a barbell on their back as well as resting in the arms.

Pushups ……………………3x failure Heavy leg press …………...3x15 Single leg extension. ……...3x20Dips or dip assist machine ..2x failure Prisoner squats……………2x high reps

WEDNESDAY: -Upper and lower body.

Stiff leg deadlift……………3x15 (knees must be in a locked out position. There were an unbelievable amount of athletes with very tight hamstrings. This forces them through a greater ROM.)

DB calf raise ………………2x20 (slow, focus on full plantar flexion, stand on metal base of a flat bench)DB power curls…...……….3x12 (like curl with too much weight; back is straight but slightly tilted forward and you curl weights while bringing back slightly backwards)DB hammer curls...……….3x20 (curls where your palms are facing the side of your body)DB step-ups……………….2x20 each. (Don’t switch legs with each rep. Complete 20 w/ one leg then 20 with the other. Stand up completely

with weight bearing leg)Straight bar push backs…….2x20 (arms hang down, move arms slightly backward, palms face behind you, put bar in your hands, push bar away from you)Body weight lunge w/ plates…3 gym lengths (curling barbell plates to simulate running motion)

FRIDAY:-Mostly upper body. Superset the boldfaced exercises grouped together. 2-3 sets of both groups. Superset: do pushups then right into inclune DB flyes then right into incline bench then rest; perform 2-3 sets))

Pushups……………………failure Incline DB flyes……………15reps Incline bench………………6-10repsHammer strength pulls…….20reps (use hammer strength machine, squat, grab handles and lift, add shrug)Dynamic row………………10-15reps (deadlift and row)BB power curls ……………8-12reps (see DB power curls but use EZ bar for curls)

THROWERS

MONDAY: -Upper body. Superset the boldfaced exercises grouped together. See sprinters Friday workout for example of a superset)

Pushups …………………..2x failureJammer …………………..3x8 (can be feet together or staggered)Flat bench flyes ……….…3x15Incline bench ……………3x15Overhead squat. …………3x high reps. (Light weight. Only the barbell or a little bit of weight added. Focus on form and full ROM)Hammer strength pull…...20reps (see sprinters, Friday for explanation)Db curl and press………..10-15reps (curl Dbs then press upwards while turning palms away from you, 1 motion)French press……………..failure (overhead DB tricep extension using both hands)Sprints…………………..10x20-30 yds

WEDNESDAY: -upper and lower body. Superset the boldfaced grouped together.

Pull-ups or pull-up assist…..2x failureDynamic row………………3x15 (deadlift with row)Step ups……………………3x25 (light weight, don’t alternate legs, let back leg straighten out but be angled behind you; 3 sets on each leg) Power curls………………..3x12-15 (like curl with too much weight; back is straight but slightly tilted forward and you curl weights while bringing back slightly backwards)DB pullovers………………3x20 (straight arms, lie down on flat bench; like a )Stiff legged deadlifts……... 3x12-15 (knees must be locked out. There were an unbelievable amount of athletes with very tight hamstrings. This forces them

through a full ROM.)

Sprints …………………….10x 50 yds

FRIDAY: -Lower body.

Back squat……………..2x8-10 (use the box technique described above if necessary for the squats)Zercher squat…………..3x20 (lighter weight)Heavy leg press……......4x6-8Pull-ups or pull-up assist….2xfailureStep-ups……………..........2x 25 for each leg; don’t alternate within a setSingle leg extension……..3x15 each. DB single leg calf raise….3x15 each (slow, focus on full plantar flexion) Upright row……………..3x20Farmers walk……………….3x 3 gym lengths. Down and back is 1 rep. Body weight lunge w/ plates…3x gym lengths. Do farmers walks and lunges together for convenience. Lunges are done with light plates. 5-10lbs at the most.

Some might have to do less.

SUPPLEMENTAL EXERCISES: these exercises can be thrown in anywhere during a training session on any given day. They must be utilized to reduce the chance of avoidable injuries. There were a bunch of silly issues that athletes came into the training room complaining about that could be prevented with exercises such as these. They can all be used for runners or throwers. I simply categorized them according to what is most beneficial depending on their events.

Throwers and runnersFire hydrantsSuperman extensionsPlate arm pumps (put a barbell weight in your hand and simulate proper arm action)Lateral band walksLater band step together (need a band tied to a wall or pole and to your ankle, bring that leg to your other leg laterally)Supine single leg figure 8’s (lying down, lift one leg and make a figure 8, can be done vertically or horizontally)Supine straight leg raises (lying down, just alternate lifting legs up)Side plank (use just one arm)Standing isometric rotations (need a partner, one person extends both arms outward with palms together, person with extended arms

tries to turn to the side but partner tries to prevent that from happening

Throwers:Prone lying hyperextension toss (need a partner, person lying on ground throws ball up directly overhead and partner catches so

person throwing ball doesn’t have ball land on him/her)Swiss ball lying med ball toss (one or two arms)Standing reverse slams (like a reverse dunk in basketball)Opposite 4pt. reach (on all fours, extend left arm and right leg and hold or extend right arm and left leg and hold)Opposite 4pt. touch (on all fours, like opposite 4pt reach but this time instead of holding bring arm and foot as close as possible to

each other, bend arm back towards your butt and curl foot towards your head )Prone overhead arm raise (extend arms above your head, lie down, thumbs up and lift both arms up; repeat with thumbs downProne “T” raises (same as prone overhead arm raise but instead of arms extended above your head, extend arms outward; thumbs up

and down)Swiss ball hyperextension slingshots (can be done with a med ball as well)Med ball hip toss (lateral and forward)

Core Circuit #1

Warm up (30 sec each)JogHigh knees with arms upHigh knees with twistJump ropeTuck jump (knees straight up; knees to elbows; elbows in front of body)Wide tuck jumps (elbows and knees out to side)

In C sit position (30 sec)Russian twistRussian twist and knee lift (turn left, right forearm touches left knee)A frame to side of kneeA frame with knee lift (knee in between arms)Russian twist arms but hold center

In C sit positionSingle leg In – out – up – down (30 sec each leg)Both legs in – out – up – down (1 min)High Plank (1 min)High plank alternating knee to elbow (30 sec)High plank alternating knee to elbow faster (30 sec)Low plank alternating knee slow (30 sec)

Hip Glute (3 x 10-20)Up and backFire hydrantsTrail legLying leg circleLying L’sSide leg raiseLead leg pick upStraight leg

Lower Back circuit Cobras Superman Superman with twist Lying opposites Lying same sides

Core circuit #2

Warmup (30s for 1 set; 15 sec for 2nd set)JogHigh kneesHigh knees with twistTuck jumpsPower jumpsT kicks (stand straight up with arms out and alternate lifting legs)T jumps

In V position (30s for 1st set; 15s for 2nd set)6 inches – feet 6 in off groundFlutter kicksSideways scissorsKnees in and out

In V position (40s x 2 sets)Power abs – knees out and lifts knees to chest; legs look like frog legsPower abs with arms – when knees come up; elbows come down to meet kneesOver the mountain (knees together, knees in, knees over, knees backCore adduction (knees and heels open, then bring them togetherCore adduction with arms (knees together and arms to floor, knees to floor arms go up)Bicycle kicks (hands on floor by hips)Bicycle runs no hands (arms bent in front of you)

In Low plank… (1 minHops (legs together and feet go side to side due to little jumps)Balance holds (same leg and same arm come off of the ground)Alternating knee to elbowOblique rotation (in high plank bring knee to opposite elbow)Plank walker (feet together, feet out out arms down down feet in in arms up up)


Lower Back circuit Cobras Superman Superman with

twist Lying opposites Lying same sides

Core Circuit #3

30s for each x 2-3 circuits. Do all the exercises in one circuit right after the other. 1 minute recovery after each circuit.

Circuit 1 Circuit 2 Circuit 3 Circuit 4Basketball shotsLevel 1 drills (4)Ski absIn and out abs only

Or

Power jacksLevel 2 Drills (8 push up, 8 mtn climbers and pop up)Frog Jumps (jump back, jump forward landing in squat)Power knees

Tricep dipsOne legged tricep dipsTricep ball push up (on hands and toes; look like you are in a ball)

Vertical mtn climbersSki downScissor RunsBurpeesPush up jacks

Or

Hurdle jumps (count to yourself “1-2-3 jump” alternate legs)Globe jumpsMoving push ups (2 to left; 2 to right)Mtn climbers old school

Hip flexor burners

Shoulder burners

Santana Leg Crank


Lower Back circuit Cobras Superman Superman

with twist Lying

oppositesLying same sides

WU circuit 1 WU circuit 2Loose skip with arm swings 3 x 30mLoose skip with arm circles 3 x 30mSide skip with arm swing 3 x 30 mC Skip 2 x 30mForward lunge to straight leg 2 x 20mReverse straight leg dead lift 2 x 10mKnee to chest hold 2 x 10mForward Lunge with twist 1 x 15 mBackwards lunge with twist 1 x 15 m

Easy Accelerations 2 x 30 m

Inchworm 2 x 10mSpiderman 2 x 15 mIron Cross 1 x 10 to each sideScorpion 1 x 10 to each sideVertical leg swings 1 x 30 sec on each legHorizontal leg swings 1 x 30 sec on each leg

Medium acceleration 2 x 30 m

Carioca 2 x 20mHigh knee carioca 4 x 20 mBackwards run with kick 2 x 30 mHigh knees 2 x 20 mButt kicks 2 x 20 m Goose steps 2 x 30 mPower skip for height 2 x 10 jump on each leg

Fast accelerations 4 x 30 m

Loose skip with arm swings 2 x 30mLoose skip with arm circles 2 x 30mC Skip 2 x 30mForward lunge to straight leg 2 x 20mReverse straight leg dead lift 2 x 10m

Jog 50 yards after each exerciseIron cross x 10Scorpion x 10Trail leg (on all fours) x 20 for both legsVertical leg swings (30s)Horizontal leg swings (30s)Up and back (on all fours) x 20 for both legs

Using 6 hurdlesSame leg walkover x 4Alternating leg walkover x 4Lateral walkover x 4 on each legOver/ under x 4

Documents

WHS track july training