Elitetrack: Sport Training & Conditioning

Background:
11 Weeks until the season starts.  (January 14)
Season goes from January to May 28.
We will have the ahtletes for 3 days a week until January 14.  At that time we will have them for 5-6 days a week. 
The athletes are a mixture of Cross Country, Football, Soccer and athletes who didnt compete in the fall.
The athletes we will work with are Jumpers and Sprinters (100-400)
We are not allowed to coach but we would be able to condition and workout.

goodluck.

what state do you compete in?

Week 1
Monday October 22, 2007
Athletes were put through a warmup first:
600 M Jog
20 Burpees
20 Pushups
20 Situps
6 Pullups
Hurdle Mobility

Max on Deep Squat, Power Clean, and Incline.  I am planning on setting up a program from Power 5.1 software for the athletes to follow.  

We then did a bodybuilding circuit, a small ab circuit and did a static stretching routine.  

After this week I plan on having them on the software program as well as adding a multi jumps circuit on Monday and Friday.
On Wednesdays I am going to do a Meb Ball throws circuit.  Due to facilities it is very hard to sprint.

Illinois

You are very lucky.  I am in Washington and we cannot start until last week of February and season ends mid-May.  No coaching permitted in the off season.  Best of luck.

ex400 - 22 October 2007 06:49 PM

You are very lucky.  I am in Washington and we cannot start until last week of February and season ends mid-May.  No coaching permitted in the off season.  Best of luck.

where in washington you from?

Seattle

Week 1
Wednesday October 24
Warmup:
600 M Jog, 20 Burpees, 20 Pushups, 20 Situps, 6 Pullups, Hurdle Mobility

Since we had the fieldhouse to ourselves we were able to get some acceleration in.
10x15m

Maxes for their Dead Lift, Flat Bench and Box Squat
Multi Jumps Circuit (Skip for height, 2 foot hops, 2 foot hops sideways as well as backwards, rrll)
Static Stretch

Week 1
Friday October 26

Warmup
600 M Jog, 20 Burpees, 20 Pushups, 20 Situps, 6 Pullups, Hurdle Mobility

Acceleration 10x15m

3x6 OHT

Max on Hang Clean and Jerk

Bodybuilding Circuit

Stretch

what's with the bb circuit after power work?

I was thinking of building work capacity since I only have 3 days a week to workout.  But I understand that I should keep like themes together. 

Week 2
Monday October 29
600 M Jog, 20 Burpees, 20 Pushups, 20 Situps, 6 Pullups, Hurdle Mobility

Clean from Floor 5,5,4,5
Low Squat 8,8,6,8
Incline Press 8,8,6,8
Pull-Ups 6,6,6,6
Lunges 10,10,10

AB Circuit

Stretch

Wednesday October 31
600 M Jog, 20 Burpees, 20 Pushups, 20 Situps, 6 Pullups, Hurdle Mobility

Push Press 5,5,4,5
Dead Lift 5,5,4,5
Row 10,10,10
Military Press 10,10,10
Glute Ham Raise 10,10,10

Multi Jumps: 2x6(Vertical Jump 2x6 Tuck Jumps 2x6 Split Squat Jumps 2x6)

Stretch

could you ask them to do stuff on their own? and would they do it if asked?

Week 2
Friday November 2
600 M Jog, 20 Burpees, 20 Pushups, 20 Situps, 6 Pullups, Hurdle Mobility

Box Squat 8,8,6,8
Snatch 5,5,4,5
Flat Bench 8,8,6,8
Lat Pulldown 10,10,10
Reverse Hypers 10,10,10

Multi Throws
2x4 OHBT
2x4 BLFT

Stretch

Week 3
Monday November 5
600 M Jog, 25 Burpees, 25 Pushups, 25 Situps, 7 Pullups, Hurdle Mobility

PC 5,4,4,5
Low Squat 8,6,6,8
Incline 8,6,6,8
Pull-Ups 7,7,7,7
Lunges 10,10,10

Multi-Jumps Circuit

Stretch

Week 3
Wednesday November 7

600 M Jog, 25 Burpees, 25 Pushups, 25 Situps, 7 Pullups, Hurdle Mobility

10x15m acceleration

Multi Jumps Routine

Push Press 5,4,4,5
Dead Lift 5,4,4,5
Glute Ham Raise 10,10,10
Military Press 10,10,10
Vertical Row 10,10,10

Stretch