Week 3
Monday- 6 minute warm-up, dynamic stretching
– Ladders (2×50, 2×100, 1×200, 1×300, 1×200, 2×100, 2×50)
– Team Stretch
– Team Abs
– Weights
– Blocks
Tuesday- 6 minute warm-up, dynamic stretching
– Relay work (Baton???s and position talk)
– Hurdles, Jumps
– Form, with blocks
– Team stretch
– Team abs
Wednesday- 5-6 minute warm-up, dynamic stretching
– Intervals (6×200)
– Team Stretch, Abs
– Blocks
– Weights
Thursday- 6 minute warm-up, dynamic stretching
– Form work, with taping
– Hurdles, Jumps, Blocks (taping)
– Team Stretching, Abs
Friday- 4-5 minute warm-up, dynamic stretching
– Sprinters 3×60 accels, 2×200, 2×300, cooldown
– Mid-distance 5 person relay 9×200
– Team Stretch, Abs
– Blocks
– Weights
Weekend
– bike ride work lets out
– Sunday pre-meet and dynamic stretching
We are still in Pre-competition phase, building out aerobic base. This is by far our hardest week; let me know if anything is hurting. Maybe we???ll be on the track later this week!! We will be filming form, and starts on Thursday maybe even Tuesday. We are going to work on mechanics and relays as well. Any questions just let me know.