LCCS Track & Field

LCCS Track & Field

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Week 2 : Indoor

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Team #1: Speed Development 3-4:30pm

Instruction: Super Compensation Review – Luke 16:1-15

  1. 200m Sprint Repeats
  2. Alternative
    • Squats – Compound with overhead press
    • Deadlifts – Compound with bent over rows

Team #2: Speed Development 3-5pm

  1. 200m Sprint Repeats
  2. Alternative
    • Squats – Compound with overhead press
    • Deadlifts – Compound with bent over rows

8-9:30

  1. Bootcamp Style Exercise in the Kaufman Center Gym

Aerobic Refresh Run

  1. Warm-Up
  2. Easy 20 minute to 1 hour
    1. Aerobic Pace Workout
      1. Heart Rate Calculation
        1. (180- Age)x55%= Effortless Pace
        2. 180-Age= Aerobic Max Heart Rate
          1. Exercises should be conducted in the range between 55% and Maximum
          2. Low Heart Rate equals fat burning metabolism
      2. Breath
        1. You can recite the Lord’s Prayer without Gasping
        2. You can breath through your nose the entire run
    2. DO NOT go too fast
      1. End of Exercise
        1. Stable Energy
        2. Stable Mood
        3. Stable Appetite
        4. NO lingering soreness
        5. NO lingering fatigue
        6. Easily recover for tomorrow
      2. Benefits
        1. Longterm Development
        2. Builds Mitochondria (Mitochondrial Biogenesis)
          1. Builds Endurance
          2. Builds Explosive Capacity
          3. Supports General Health
            1. More Efficient Metabolism
            2. In tandem with High Intensity increases in Mitochondrial Density
            3. Big, fast, Clean Burning Engine (Primal Endurance PG. 32, Mark Sisson)
          4. Delayed Effects of Aging
          5. Less Lactic Acid Burn
            1. Mitochondria burn oxygen/no lactic acid by product
            2. High Intensity Endurance Training requires glucose and often produces Lactic Acid as a result
            3. Less Soreness for the specific workout
            4. Less Soreness for all subsequent workouts

Body Weight Circuits

  1. Essential Movement Circuit
  2. Range of Motion Circuit
    1. Reverse Step-Up
    2. Knees over Toes Calf Raise
    3. Jefferson Curls
    4. Nordic
    5. Reverse Nordic
    6. VMO Squat
    7. Tibialis Raises
  1. Legs
    1. Squats
    2. Romanian Deadlifts
  2. Push-ups
    1. Wall
    2. Chair
    3. Knees
    4. Standard
  3. Pull-Ups
    1. Chair Assisted
    2. Horizontal
    3. Chin-ups
    4. Standard
  4. Core
    1. Planks
    2. Sit-Ups
    3. Leg-Ups
    4. Reverse Plank

Sleep

  1. Go to bed as near to sundown as possible
  2. Avoid screen time within an hour of bed time.
  3. Wake before the sun rises
  4. Adjust your schedule to favor quality sleep

Relax/Play

  1. You need to rest and clear your head
  2. Play is anything that requires quick actions and reflexes but the conclusion of the event is not important. (Formal competition in any sport is not play, the outcome needs to be for the sake of enjoyment)

Eat Nutritious Food Only

  1. Avoid Fried Foods and Vegetable Oils (Avocado Oil, Olive and Coconut are acceptable)
  2. Avoid Sugary Foods as Staples of Every Meal(Bread, Pasta, Cereal, Cakes, Junk Foods of all Kinds)
  3. Do not Drink Sugary Beverages (including fruit juices, pop, vitamin water, power aid and gatorade)
  4. Eat High Quality, Nutrient Dense Foods
    1. Highest Quality Vegetables
    2. Highest Quality Meat
    3. Animal Fat as Preferred
    4. Highest Quality Nuts
    5. Eggs

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