Sprinters/Jumpers/Throwers Workout 1/18/10
Worlds Greatest Stretch x6@ (@=each leg/side)
Side lunge to squat x6@
Inverted Hamstring x6@
Hip crossover x6@
Plank lying opposites x6@
4pt start to 10m sprint x6@
Running
3 x 3 x 160 (90%) 3min/8min
Explanation:
The workout consists of 3 sets of 3 reps for 160 meters @ 90% intensity with 3 minutes between reps and 8 minutes between sets. An example of this workout for someone that ran a 12 second 100m would look like the following:
Set#1
160 meters approximately 19.2 seconds
Rest 3min
160 meters approximately 19.2 seconds
Rest 3min
160 meters approximately 19.2 seconds
Rest 8min
Set#2
160 meters approximately 19.2 seconds
Rest 3min
160 meters approximately 19.2 seconds
Rest 3min
160 meters approximately 19.2 seconds
Rest 8min
Set 3
160 meters approximately 19.2 seconds
Rest 3min
160 meters approximately 19.2 seconds
Rest 3min
160 meters approximately 19.2 seconds
Rest 8min
Figure your time using the running calculator (posted below). You will have to scroll to the bottom of the page that pops up and click on "Edit this page". That should bring up a new window that you can modify, but please leave it as you found it! Follow the directions on the spreadsheet. And without further delay: http://spreadsheets.google.com/pub?key=tIFPX-iwQsRR4TgvC0-BVgA&output=html
Please post
1. Times ran
2. Questions or comments.
See you in Coach Hawk's room on Tuesday
Posted by: Coach Neale & Coach Whitenack
1 comment:
I was at the track from 1:00 to 4:30, saw *no* CHS sprinters/jumpers there.
I will say that about 15+ distance kids did show up in the afternoon for their prescribed workout. I thought that was excellent, but that excellence is expected.
Not very good dedication, unless the non-distance group did their workouts first thing in the morning.
If this group wants to succeed as a "team", we need total dedication from all sides. Hopefully we will see it in the future.
Coach Sep
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