Monday 2/3
- 1-2 mile jog
- Dynamic warm up, Hips/Core, and Dumbbell Circuit - See "Winter Workout Strength and Conditioning"
- Parent Meeting 6PM about Simplot Games + Registration Checklist
- MORNING STRENGTH SESSION
- AFTERNOON
- Interval Running
- BIKE TOTAL TIME 16 minutes - 16 x 40 sec jog effort, 20 sec stride effort
- Dynamic Warm Up (march, lunge, shuffle, stride)
- High Knees with cones
- INDOOR TRACK 4x2 laps @ 75-80% max (60-90 sec recovery)
- Circuit Training + Core
- Jump Rope Circuit
- Med Ball Circuit
- 5 lap jog + static stretching
- Interval Running
- 1-2 mile jog
- Dynamic Warm Up, Hurdles/Pedestal, Dumbbells - See "Winter Workout Strength and Conditioning"
- MORNING STRENGTH SESSION
- AFTERNOON SESSION
- Friday Competitors
- Warm Up + drills and 3-5 x block starts
- Not Competing on Friday
- 1/2 Mile Jog
- Dynamic warm up (march, lunge, shuffle, stride),
- ABCD form drills, quick arms, fence fast leg
- High Knees with Cones, then 6-8 x wicket drills
- 4 x 150m in-outs (1/2 lap quick, 1/2 lap steady, 1/2 lap quick, 1/2 lap walk recovery)
- 3-5 x block starts REACTION time and QUICK FEET focus
- Starting Blocks Basics (text)
- Video Advice on Starting Blocks (detailed - 7 minutes)
- Cool Down 1/2 mile jog
- LIFT, if you didn't this morning
- 400m at The Olympic Oval! (Girls start 7PM, Boys start 7:30PM)
- Register at the meet for $5
- Workout for everyone else
- 5 - 10 min jog + dynamic warm up and form drill routine that you will do before competition
- 4 x 1 lap easy strides with 30 sec recovery
- 5 - 10 min jog + stretching
- Core or Med Ball Exercises - See "Winter Workout Strength and Conditioning"
- 60 minutes of activity other than running: Ski, Yoga, Hike, Snow shoe, etc.