I was falling asleep in my Anatomy class so I started work on this. I feel it’s pretty well hashed out.
General Demands: Stability, Speed, Stamina, Mental, Recovery
-Isometric: To one side, Prone, back
-Movements: Crunches, Situps, Pushups, Decline Bench, Med-Balls
-Lifts: Calf Raises, Lunges, Squats Jumpsquats
-Movements: Jumprope, Jump4hight, A-skip, B-skip, Duck Walk, Hills
-Lifts: Bench, Pulls, Press, Decline, Curls
-Movements: Pushup, Medballs, Pullups,
-Running: 20-30m Flies, 20-40m accells, lying accels, ins and outs,
-Plyometrics: Box Jumps, 1 leg and 2 leg bounds (Distance & Height)
-40-60m Flies, 100m Races
-Split Runs, 150-300m Repeats
Lactate Threshold/VO2 Max
-6x800-1200m Intervals, Mile Repeats, Hard Fartleks, Steady State 15-30mins,
-6x150-300m Intervals, Long Split Runs, 3x600m@RP
- 40-80min Steady Runs, 20-40 min easy Fartleks, 30-60min Hill Runs
-Wake up!, No Soda/Sugar, Run Through the Line, Homework, etc.
Race Toughness (AKA Testicular Fortitude)
-Push 2nd half of all short repeats, Push second to last interval.
-150’s/100’s at Goal Pace and Race Pace.
Goals: Set them.
-Massage, Roller Foam/Hard, The Stick, Girlfriends
-Ice Baths, Contrast Baths, Contrast Showers, Ice Massage
-Hot/Electric Blanket, Icy Hot, Hot Shower/Bath, Ultrasound
-Calcium, Glucosamine, Asprin
Okay. Now That’s generally what I’ve identified as modalities for my event. Some of them (like the top speed) will make up smaller pieces of my pie.
My SE2 and SE1 are both slacking b/c I haven’t re-downloaded my copy of CFTS to this machine.