I have been doing my training the CF way, or the way mostly discussed on this forum. My coach (d3 college) sent out emails about this new pre season work out…
Warm ups
*Designated for sprinters, jumpers, hurdlers, mid-distance & PV’s
*Always warm-up with a 10-minute jog followed by warm-up drills & dynamic stretching before each workout.
Warm-Up Drills: These drills will really warm-up the muscles & joints
*Do these drills on the straightaway on the track; up & back.
Small skips
Butt kicks
Medium skips
Basketball slide
Eagles – small skipping and large circles with arms at same time.
Karaokes
Power Skips
Backward runs; really reach back and stay on toes
High Knees
Chop Downs – performed while skipping or jogging; knees are lifted waist high, lower leg is extended & snapped down on track.
1,2’s,3’s – Jog 50-100m & emphasize the kneed lift of left leg only, then alternate & focus on right
Quick Steps – Run 10 relaxed steps on toes, then do ten rapid knee lifts while on toes. Do 3-4 times
Form Runs – Focus on relaxed technique for 100m; speed is 75-80%. Walk 100m and then repeat. Do 3-4 times
Hurdle Drills – Set up 5-6 and do single leg walk through; alternate other leg coming back.
Hurdle Drills – Set up 5 hurdles and walk over & under going sideways; this will warm up the hips and core muscles.
Finish with dynamic stretching: Walk a couple of steps and grab foot; hold for a few seconds to stretch quad. Then alternate for full straightaway. Do the same for stretching hamstrings; reach down for toe with opposite leg up in air & groins; basketball stretch. Do some leg swings & calf stretch against wall to stretch hips, calves, & Achilles
Work outs
*Designated for sprinters, jumpers, hurdlers, mid-distance & PV’s
*Always warm-up with a 10-minute jog followed by the warm-up drills & dynamic stretching. When workouts are completed, jog for 10 minutes and stretch.
Monday: 3 sets of 3 reps of 100m form running; 80% effort. Only 15 second rest between each 100m; always walk. 3 minute rest between each set. 2-4 30m relaxed starts w/no blocks; walk back is rest. 2-4 60m relaxed & quick starts with blocks; walk back is rest. Plyometric drills for strength & conditioning.
*Hop on both feet over a line for 30 seconds, rest 2:00 & repeat.
*Hop on one foot over a line for 30 seconds, rest 2:00 and repeat with other foot.
*Hop for distance & height with both legs 10 times, rest 1:00.
*Hop for distance & height on right leg 10 times, rest 1:00 and then hop on left leg for distance & height.
Tuesday: Build-ups & Circuit Training
4 – 200m Build-ups; get faster with each 200m – go from 60% - 90%. Walk 100m between each one for recovery.
The circuit consists of 8 stations located 50 meters apart; you will stride at 75% effort between each 50 meters and then perform the following 8 exercises. Do them with a partner if possible.
1st Station: 20 regular push-ups, Station 2: 25 crunches, Station 3: 15 Tuck jumps, Station 4: Arm Circles; 25 forward, 25 backwards, Station 5: 20 Toe & Heel raises, Station 6: 25 crunches, Station 7: 20 Regular push-ups, Station 8: 25 jumping jacks.
Jog 400m easy as recovery, then repeat again.
Wednesday: Fartlek Running
After warming up, do 15-20 minutes of fartlek running. Sprint times may vary from 20 seconds to 1 minute with the same amount of walking or jogging time for recovery. Keep repeating this until you reached your desired time. This workout trains the athlete to run fast along with building their appropriate speed endurance levels at the same time. Practice relaxed starts again also; same as Monday.
Thursday: Recovery Day
Have Fun; after warming up play ultimate Frisbee or basketball, toss a football around. If there is a pool in the area play water polo. This will keep you active but give your legs a chance to recover. Cool down for 10-15 minutes and get a good stretch.
Friday: 3-4 sets of 150m with each 50m getting faster; 75-85-95%. Walk 200m for recovery between each set. This provides an opportunity for the athlete to run quick & relaxed. Do plyo’s also.
Saturday: Cross-Training Day; bike or elliptical for 20 – 30 minutes & lift.
Sunday: Rest Day!
it seems to be ok i guess… I just want to get other’s input on this.