Checking in on the numbers who have been reading our blog posts shows kind of a disheartening trend... The numbers are down, way down, over the past two weeks. Undoubtedly this is because when this whole ordeal started, we all had a pretty optomistic outlook that this would end soon. Now we have reached the point that we wonder if it will ever end. I'll tell you this... it will end and we will get back to life as normal! When? I don't know, hopefully sooner than later. During this week, someone I was talking to about track said that I shouldn't have too much hope that a season would happen and that I should be careful of giving "false hope" to the team. Even thinking about it for a while, I still disagree. Without hope, what do we have? I don't know if we'll be lucky enough to get something in, but I am going to keep hoping and keep writing these blogs and keep updating workouts and keep reaching out to you guys and keep on keeping on in as a positive way as I can. And since you are reading this, you are probably one of the hopeful ones too. So I urge you, like I alwasy have, to reach out to a teammate and just say hi to them.
One other thing... Please be working on your school work. Talking with teachers, we've noticed many students hitting this same wall with school - it was kinda fun and easy for a couple weeks, but now it's kinda blah and dragging on. We are actually at midterm this week. Take some time each day and do your school work. Just like you should take some time every day and get some exercise in.
Thought of the Week: "Recommit every day. Setting the goal is easy. The hard is the ongoing commitment to work toward it even when things aren't going your way."
-Greg McMillan
I have seen this with two of our teammates this past week or two. Both of these guys I was able to text a little with in the last little while and see how they were doing and then challenge them to get working out a bit. One is working on coming back from injury and the other was struggling to stay focused after a late start to his track season. Both had a little trepidation about missing some days, but wanted to push to some bigger goals. So what we talked about was the idea of this quote. Every day you need something to get you out of bed and working. The first step is setting the goal of what you want to do - both wanted to be ready to have successful cross seasons coming up (realizing that the injury and late start to track and obviously the shut down were going to make it tough to race in track). But they both showed some discouragement about missing some days and falling behing. So what we talked about was the second step of actually working toward the goal everyday. Right now no one is making you work toward anything really. Its all up to you. But if you are able to find it within yourself to actually commit do working toward that goal everyday (especially when things aren't going our way), you will be amazed at what results come in time. And if you struggle one day, don't beat yourself up; get back to it and push yourself each new day.
Schedule for the Week:
Practice (so again... no team/coach led practice, this is all on you) -
Short Sprints:
Continue these workouts until updated
DAY WARM-UP WORKOUT COOL-DOWN
Monday Warm-up jog (TE I) 4x200 [2 min. Rest between each run/70% Static stretching,
& all drills (plyometrics) burpees 4x @45 sec, lunges 2x50m
Tuesday Warm-up jog (Speed III) 50 m, 80 m, 120m, 80m, 50m Static stretching, planks 4x1 min.,
& all drills (plyometrics) [3/5 min rest between each run/Speed is 90% lunges 2x50m
Wednesday Warm-up jog (TE II) 50m, 100m, 150m, 200m, 300m, 350m Static stretching, planks 4x1 min.,
& all drills (plyometrics) [70% speed & walk same distance between each run lunges 2x50m
Thursday Warm-up jog (Speed III) 50 m, 80 m, 120m, 80m, 50m Static stretching, planks 4x1 min.,
& all drills (plyometrics) [3/5 min rest between each run/Speed is 90% lunges 2x50m
Friday Warm-up jog (Special Endurance) Cool down walk 400m,
& all drills (plyometrics) Set #1 - 100m + 100m + 100m Static stretching
Set #2 – 100m + 200m + 100m + 100
Set #3 – 100m + 100m + 100m
Key Points on this workout
Use training flats, 70%
The + symbol represents a 50m slow walk
Walk 200m between each set
Saturday Light Walk ~1.5 miles
Notes Get at least 8 hours sleep a night, keep hydrated Long Sprints: see long sprint workout schedule
Throws:
Continue these workouts until updated
Monday-
SHOT: repeat 2 to 3x
Progression drills:
Placement Drill: Using a softball. Place the ball where you would the shot, make sure your thumb is pointing at your collar bone (clavicle) and palm out. Shift from static position to power position quickly (have someone time you) 10x (throw the ball keeping your hand and elbow in the proper position, don’t let the elbow come down)
Power Position drill: quick feet drills will help you transition from a regular stance to a power position. Stand up straight with your knees slightly bent and feet right next to each other. From this position, lift up, quickly moving into a power position with your knees bent and weight balanced. Bounce in this position for several seconds to make sure you are balanced. 10x\
Med Ball Drill: Hold the medicine ball like a shot. In standing throwing position project the ball up and out. If you can put a rope up 7 or 10 feet above you. Every time you clear the rope take a step back
Discus: repeat 2 to 3x
Progression drills:
Progression drills:
PVC Pipe/broom handle Drill: Hold a broom handle on your neck with your arms wrapped around. Practice turning keeping your arms angled correctly do power position moves. Using the broom/pvc pipe will help you understand keeping your arms consistent. 10x
Cone Circle Drill: You guys have all done this, find a line and arms out, throwing arm holding a shoe. Rotate on the line. 10x
South African Drill: Same one you have done at practice like the circle drill. Use a shoe 10x
Hula Hoop Lead up Drill: Hold the hula hoop in your hand, with your arm extended. Step into your throw, driving your legs, hips, and chest while swinging your arm around the body. Keep the arm slightly below your shoulder, and release the hoop in front of your body around eye level. 5x
Javelin: repeat 2 to 3x
Progression Drills:
Basketball throw: Kneel on the ground with your upper body extended. Hold a basketball behind your head and lean backwards as far as you can without falling over. Pull forward starting with the waist, midsection, upper body and shoulders and follow through with the arms to throw the basketball forward. Release the basketball when you are square and leaning forward at 45 degrees. 10x
Tennis ball Release: You guys have all done these. 10x
Rhythm Drill: Practice the run up to the throw without the javelin. Run the length and add cross overs (start with 3 cross overs) Vary the rhythm of your steps as you run up to the release slightly on each pass until you feel comfortable. If you can get the practice Jav (the plastic ones) then use them for release. 10x
Tuesday-
All throws:
All throws:
Weight lifting or resistance bands
If you don’t have access to weights do as much as you can:
3 rounds of
10x sumo deadlift
10x bench press
10x burpies
10x push press
10x lunges (use resistance bands if you have them)
10x dumb bell snatches
10x squats
Wednesday-
All throws:
Core strength
Med ball throws: Lying on your back, hold the medicine ball on your chest, throw the ball up extending your arms completely, catch the ball bending your arms. 10x
Planks: 10x 30 sec
Side Plank: 10 x 30 sec
Drills: Shot do your chair drills, fence drills
Discus: do your release drills
Jav: hurdle drills with something like the hurdles 😊
Practice your form as if you were in the ring or throwing the Jav.
Thursday-
All throws
Running day:
5x striders
10x 15 yard run (starting from a different position each time, push ups, sommersaults, mountain climbers and so on)
2x stadiums or 30 meter hills
Friday-
Repeat Monday. If you can use implements then please practice your throws. If things are going wrong then go back to the drills until you feel like you can do it correctly. Athletes of the Week: Thanks for the few new nominees. Let's keep trying to recognize our amazing teammates. Remember, you nominate someone... if you feel a teammate is deserving of recognition for hard work, great performances, leadership, being a great teammate, whatever, nominate him/her.
Nic Farmer (So. / Distance) - "I saw him a couple times this week running in town. I talked to him and know that he's driven to be working hard toward his goals."
Zack del Toro (So. / Mid-Distance) - "I know he's been being pretty consistant with his workouts and wants to get back to contributing to the team and running well."
Youngsters: Youngsters will be postponed until further notice. Get out and run a bit. A great workout is to find a short hill and run hard up it and jog/walk down it real easy. Do a bunch of them. Or run around your block a few times. Maybe run hard on one street and then easy on another. Get outside and have some fun!
No comments:
Post a Comment