LCCS Track & Field

LCCS Track & Field

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Week 4

Indoor Track and Field / by

Team #1: Speed Development 3-5pm

Instruction: Nutritious Food- Shrewd Manager – Luke 16:1-15

  1. Forward Resistance
    1. Heaviest Resistance
      1. Slow Long Steps
      2. Walk JH Hall Down and Back
      3. Switch Partners
      4. x6 Turns or Until Exhaustion
    2. Lowest Resistance
      1. Sprint Left side of JH Hall
      2. Walk back on right side
      3. Sprint Speed
      4. Very Light Foot Falls
      5. As little ground contact as possible
      6. x3 Highest Quality
    3. Hip Extension Circuit
      1. Hold at Extension Count 2
      2. Stand in wide straddle
      3. Hold Leg Straight
      4. Perform to Exhaustion
        1. Adductor
        2. Abductor
        3. Hip Flexor
        4. Glute
  2. Range of Motion Circuit
    1. x20 Each
    2. Reverse Step-Up
    3. Knees over Toes Calf Raise
    4. Jefferson Curls
    5. Nordic
    6. Reverse Nordic
    7. VMO Squat
    8. Tibialis Raises
    9. Deep Split Squat
  3. Heavy Lifts
    1. Squat
      1. Squat Rack
      2. Four Rep Max
      3. Repeat Until 1 Squat is no longer possible
    2. Deadlift
      1. Lifting Platform/Romanian with Dumbbells
      2. 4-8 Reps
      3. Heavy Weight
      4. Straight Back
    3. Bench Press
      1. Hands Shoulder width apart
      2. 4-8 Reps
      3. Heavy
      4. 3 Set Minimum
    4. Pull Ups
      1. Bench Assisted/Band Assisted/Standard
      2. 5 Reps
      3. 3 Sets
    5. Calf Raise/ Knees Over Toes Preferred
      1. Toes In
      2. Toes Out
      3. Toes Straight
  4. Core
    1. Captains Chair
      1. Forward
        1. 3 Sets
        2. 10 Reps
      2. Left/ Right
        1. 1 Set Each
        2. 10 Reps
    2. GHG with light weight
      1. 10 Reps
      2. 3 Sets
      3. Extend Weight Overhead
      4. Twist with Weight Left
      5. Twist with Weight Right
    3. Bicycle Twist Sit Ups

Same as Tuesday

  1. We will pick up where we left off

8:00am-9:30am

  1. HIIT
  2. Obstacle Course/Bootcamp

Also Consider running the 5k

Next Week at the Hall of Fame, 5k: https://runsignup.com/spirit5k

Aerobic Refresh Run

  1. Running Challenge
    1. 1 Point for every five minutes you document you run over the course of the week
    2. Half a point for every mile documented and shared via Nike Run Club or other run tracking app
    3. Every run longer than 30 minutes will be worth five additional points
    4. 15 points for running the 5k next week
    5. Must have a validating email from a parent
  2. Minimum
    1. Total minutes run must be over 1 hour
    2. Must be a total of three runs or more
    3. Must be a total of five or more athletes who fully participate in order for prizes to be available
  3. Winners
    1. First – $20 Gift Card for the most points Chik-Fil-a, Chipotle or negotiable
    2. Second – $10 Gift Card for second most
    3. Must Attend Practice the first full week of December, Tuesday Thursday Saturday(documented for Saturday if not a part of the 5k)
    4. competing against strength, see that tab for details

Challenge

  1. Qualifiers
    1. Must have a validating adult email your results
      1. The person who validates that you have completed the exercise must vouch for your honesty and witness your form in at least one set of these exercises.
      2. The mail needs to explicitly state that the athlete followed good form and counted accurately to arrive at the point total
    2. Must be completed in one 24 hour period
    3. Must be a total of five or more athletes who fully participate
  2. Body Weight Movements
    1. Squats
      1. Sets of 50
      2. Lower your hips level with knees
      3. Rotate knees out
      4. Every set of 50 counts as 1
    2. Sit Ups
      1. Sets of 50
      2. Shoulders must touch the ground
      3. Elbows must touch the knees
      4. Every set of 50 counts as 1
    3. Push Ups
      1. Sets of 15
      2. Hands must come off the ground at the bottom
      3. Feet to Hands, not on your knees
      4. Every set of 15 counts as 1
    4. Calf Raises
      1. Sets of 30
      2. Fully extended calf
      3. Ankle must return to the ground
      4. every set of 30 counts as 1
    5. Romanian Deadlifts
      1. Sets of 20 on the right leg and 20 on the left leg
      2. Must touch your fingers to the ground each rep
      3. Must not touch the opposite leg to the ground while in motion
      4. Every set of 40 counts as 1
  3. Bonuses
    1. For every full set of exercises you do receive an extra point
    2. For every exercise category that is performed over six times, double the points (example set 7 is worth 2)
    3. If more than 10 individuals complete is challenge with a validating email and no penalties Coach Kell will host an Indoor Track Christmas Dinner with your choice of food.
  4. Penalties
    1. If no set of a category of exercise is completed reduce score by 10 points
  5. Winners
    1. Must have a minimum of 15 points
    2. First place gets a $20 Gift Card to either Chick-fil-A or Chipotle
    3. Second Place gets $10
    4. Must Attend Practice the first week of December, Same as the running challenge, only one set of prizes, see the running blurb for more

Eating

Eat the best quality foods you can…

Team Workouts can be interchanged to favor personal preference/energy level,