OYO Training Week 1

Sunday, March 15 2020


Athletes,

Below is information for Week 1 of On Your Own training. Hold yourselves accountable and KEEP WORKING HARD! Our season is on hold, not cancelled. Control what you can and have a great attitude, that's all that we can ask. Please don't hesitate to contact any of the coaches if you need anything.

Best,

LCHS Track Staff

 

Sprinters

Training Schedule

 

Distance (more info on Google Classroom)

Monday: (VO2) - 4 to 5 x 4 min @ 5k pace w/ 4 min rest.
Tuesday: (Max Speed) - 6 to 8 x 40m FLYS w/ 3 to 4 min rest + 15 to 20 min cool down
* Don't have a way to measure 40m, try going all out for 5 seconds!
Wednesday: (Recovery) - 30 to 45 min recovery run with 4 strides at end
Thursday: (Tempo) - Your choice of 6 x 3 minutes ON w/ 45 seconds rest or 4 x 5 min w/ 1 min rest + 5 to 10 min cool down
Friday: (Speed Endurance) - 6 x 150m at near max with 4 minutes recovery + 15 to 20 min cool down
Saturday: (LONG RUN) - 50 to 70 min run. At minute 40, pause for 4 x 100m strides, then continue.
Sunday: (OFF)

Throws

Monday: 
Bench 2x10, 2x5
Curls 4x10
Triceps 4x10
Sprints 10x10 yards
 
Tuesday:
Run 1 mile
Russian twists 200
Crunches 300
Penguins 200
 
Wednesday: 
Squats 2x10, 2x5
Wall sits 2x 1 minute
Lunges 4x 20 yards
 
Thursday: 
Run 1 mile
Straight leg crunches 300
Seals 150
Russian twists 200
 
Friday: 
Hang cleans 2x6, 2x4
Shoulder raises 4x10
Sprints 10x 12 yards