LCCS Track & Field

LCCS Track & Field

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Week 3 : Indoor

Indoor Track and Field / by

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

Instruction: Super Compensation

  1. Reverse Resistance
    1. Heaviest Resistance
      1. Slow Long Steps
      2. Walk KC Down and Back
      3. Switch Partners
      4. x6 Turns or Until Exhaustion
    2. Lowest Resistance
      1. Backward Sprint down KC gym
      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. Heavy Resistance Bike Sprint/Hall Sprint (Condition Dependent)
    1. Sprint
    2. 8-10 Seconds
    3. 3-4 Minute Recovery
    4. 1-3 Reps
    5. A-Stride Form
  3. Core
    1. Sit Ups With Resistance
      1. Straight with Chest Press
      2. Left Side With Chest Press
      3. Right Side With Chest Press
    2. Rows with Resistance
      1. Right Side Saw Cut
      2. Left Side Saw Cut
      3. Standard Row
      4. Bent Over Diver Row

In two weeks, if your schedule allows please run the Spirit of the Season 5k with my wife and I on December 9th: https://runsignup.com/Race/OH/Canton/SpiritoftheSeason5k

Individual Strength Development 40 Minutes

  1. 20 Squats Every Minute for Ten Minutes
  2. 20 Calf Raises a minute for ten.
  3. 30 Crunches a minute for ten.
  4. 20 Supermans a minute for ten.

Team #4: Acceleration Development 8-9:30pm

  1. Hurdle Drills
  2. Jump Drills
  3. Full Body Heavy Weights
    1. 5 Reps
    2. 3 Sets
      1. Squat/Curl/Shoulder Press
      2. Bent Over Row/Dead Lift/Knees Over Toes Calf Raise
  4. Medicine Ball Work x20 (slow controlled)
    1. Side Twist Sit-Ups w/ Toss to Partner/Wall
    2. Wall Side Toss L/R
    3. Wall Overhead Toss L/R
    4. Superman (Arms Extend and Retract)
    5. Low Boat High Boat (Weight on Feet)

In two weeks, if your schedule allows please run the Spirit of the Season 5k with my wife and I on December 9th: https://runsignup.com/Race/OH/Canton/SpiritoftheSeason5k

Aerobic Refresh Run

  1. Warm-Up
  2. Easy 15 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
    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

In two weeks, if your schedule allows please run the Spirit of the Season 5k with my wife and I on December 9th: https://runsignup.com/Race/OH/Canton/SpiritoftheSeason5k

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

In two weeks, if your schedule allows please run the Spirit of the Season 5k with my wife and I on December 9th: https://runsignup.com/Race/OH/Canton/SpiritoftheSeason5k

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,