We regret not being as diligent as we should be in teaching and coaching the running drills, so we are trying to start now and teach the correct form for our running drills. You do the drills as part of your active warm-up on the days you are doing the critical zone workouts, and then also complete the drills after one of your regular runs. When you do them after your regular run, start with 10 meters. We want quality over quantity to begin.
Drill #1: Walking A's
Coaching Points
* Posture (Head as far from your heels as possible)
* Slight Forward Lean (Weight on balls of feet)
* Heel Up, Knee Up
* Hips up high
* Use Arms (mimic running action)
* Toes up (not pointed down to the ground)
* Shoulders over toes
* Take shorter steps
Drill #2: A Skips Coaching Points
* Posture
* Slight forward lean with weight on balls of feet
* Heel Up, Knee Up
* Drive thigh and foot down to generate ground reaction forces
* Emphasis on the down motion (to make up motion easier)
* Light on feet
Drill #3: Running A's
Drill #4: Walking B Steps
Coaching Points
* Maintain posture
* Hips tall
* Chest & head forward
* Don't fold or buckle in the middle
Drill #5: B Skips
Drill #6: B Run
Drill #7: C Skip
Tuesday, May 26, 2009
Thursday, May 21, 2009
Passion Makes Every Detail Important
said G.K. Chesterton
Our General Strength Plan is detailed. Here it is.
Weeks 1 & 2
It is not enough to get things done; they must be done right. ~Arthur T. Hadley
1. SuperSet
a. Dead Lifts 2 x 4 with five minutes recovery off your legs. During the recovery, do the pull-ups and sit down if there’s extra time
b. Pull – ups 2 x 10 (use a band or a person to help if you can’t do them solo)
2. SuperSet
a. Single-Leg Step-ups, week 1: 3x12 on each leg holding weight; week 2: 2x12, 1x10 on each leg increasing weight on last set. During the recovery, do walking good mornings.
b. Walking Good Mornings 3x10 with bar or stick
3. SuperSet
a. Yoke Walk 60 seconds Forwards and Backwards with body weight
b. Two-Legged Stir 2x10 both ways
4. Hyperextensions – 3 x 12 (Supermans if you don’t have the machine)
5. Plank – Hold for two minutes
6. Band Routine
a. Forward Walk 10 meters
b. Side to Side (Right & Left) 10 meters
c. Slow Karioke (Right & Left) 10 meters
d. Knee Lifts (Right & Left) 10 on each
e. Bench Pulls (Right & Left) 10 on each
f. Clam Shells (Right & Left) 10 on each
7. Pre-Hab Routine
a. Balancing on Single Leg – 30 seconds each (close your eyes when you start to get good at it)
b. Spell the alphabet with each foot in the air
c. Walk 20 meters on i. Heels ii. Toes iii. Insides of feet iv. Outsides of feet
d. Barefoot striders on soft grass
Weeks 3 & 4
Improving yourself is the best way to help your team.
1. Superset
a. Power High Pull 2x4 with five minutes recovery off your legs. During recovery, do the pull-ups and sit down if there’s extra time.
b. Pull-ups 2x10 (use a band or a person to help if you can’t do them solo)
2. Superset
a. Single-Leg Step-ups, week 3: 1x12, 2x10 on each leg increased weight from last week; week 4: 3x10 increasing weight. During the recovery, do walking good mornings.
b. Walking Good Mornings 3x10 with bar or stick, increasing weight from last week
3. SuperSet
a. Yoke Walk 60 seconds Side to Side with a little more than body weight.
b. One-Legged Stir 2x10 on one leg, 2x10 on the other leg
4. Hyperextensions – 3 x 12 (Supermans if you don’t have the machine), add a plate in hands if possible
5. Plank – Hold for two minutes
6. Band Routine
a. Forward Walk 15 meters
b. Side to Side (Right & Left) 15 meters
c. Slow Karioke (Right & Left) 15 meters
d. Knee Lifts (Right & Left) 12 on each
e. Bench Pulls (Right & Left) 12 on each
f. Clam Shells (Right & Left) 12 on each
7. Pre-Hab Routine
a. Balancing on Single Leg – 30 seconds each (close your eyes when you start to get good at it)
b. Spell the alphabet with each foot in the air
c. Walk 20 meters on i. Heels ii. Toes iii. Insides of feet iv. Outsides of feet
d. Barefoot striders on soft grass
Week 5 – Compensation Week (Let your body catch up!!!)
A champion pays an extra price to be better than anyone else. Paul “Bear” Bryant
1. Superset
a. Power High Pull 2x4 with five minutes recovery off your legs. During recovery, do the pull-ups and sit down if there’s extra time.
b. Wide Grip Pull-ups 2x10 (use a band or a person to help if you can’t do them solo)
2. Superset
a. Single-Leg Step-ups, 3x12 with lighter weight. During the recovery, do walking good mornings.
b. Walking Good Mornings 3x10 with bar or stick, decreasing weight from last week
3. SuperSet
a. Yoke Walk 60 seconds Forwards and Backwards with body weight.
b. One-Legged Stir 2x10 on one leg, 2x10 on the other leg
4. Hyperextensions – 3 x 12 (Supermans if you don’t have the machine)
5. Plank – Hold for two minutes
6. Band Routine
a. Forward Walk 10 meters
b. Side to Side (Right & Left) 10 meters
c. Slow Karioke (Right & Left) 10 meters
d. Knee Lifts (Right & Left) 10 on each
e. Bench Pulls (Right & Left) 10 on each
f. Clam Shells (Right & Left) 10 on each
7. Pre-Hab Routine
a. Balancing on Single Leg – 30 seconds each (close your eyes when you start to get good at it)
b. Spell the alphabet with each foot in the air
c. Walk 20 meters on i. Heels ii. Toes iii. Insides of feet iv. Outsides of feet
d. Barefoot striders on soft grass
Weeks 6 & 7
It was character that got us out of bed, commitment that moved us into action, and discipline that enabled us to follow through. Zig Ziglar
1. Superset
a. Power High Pull 2x3 with five minutes recovery off your legs with increased weight. During recovery, do the pull-ups and sit down if there’s extra time.
b. Pull-ups 2x10 (use a band or a person to help if you can’t do them solo)
2. Superset
a. Single-Leg Step-ups, week 6:2x10, 1x8 on each leg increased weight from two weeks ago; week 7: 1x10, 2x8 increasing weight. During the recovery, do walking good mornings.
b. Walking Good Mornings 3x10 with bar or stick, increasing weight from two weeks ago
3. SuperSet
a. Yoke Walk 60 seconds Forwards and Backwards increasing weight from two weeks ago. b. One-Legged Right Twist x 10, One-Legged Left Twist x 10, Repeat with other leg
4. Hyperextensions – 3 x 10 (Supermans if you don’t have the machine), increasing weight from two weeks ago
5. Plank – Hold for two minutes
6. Band Routine
a. Forward Walk 20 meters
b. Side to Side (Right & Left) 20 meters
c. Slow Karioke (Right & Left) 20 meters
d. Knee Lifts (Right & Left) 12 on each
e. Bench Pulls (Right & Left) 12 on each
f. Clam Shells (Right & Left) 12 on each
7. Pre-Hab Routine
a. Balancing on Single Leg – 30 seconds each (close your eyes when you start to get good at it)
b. Spell the alphabet with each foot in the air
c. Walk 20 meters on i. Heels ii. Toes iii. Insides of feet iv. Outsides of feet
d. Barefoot striders on grass when you can
Week 8 Compensation Week
The toughest thing about being a success is that you’ve got to keep being a success. Irving Berlin
1. Superset
a. Power High Pull 2x4 with five minutes recovery off your legs – Lighter weight than last week. During recovery, do the pull-ups and sit down if there’s extra time. b. Wide Grip Pull-ups 2x10 (use a band or a person to help if you can’t do them solo)
2. Superset
a. Single-Leg Step-ups, 3x12 with lighter weight. During the recovery, do walking good mornings.
b. Walking Good Mornings 3x10 with bar or stick, decreasing weight from last week
3. SuperSet
a. Yoke Walk 60 seconds Forwards and Backwards with body weight.
b. One-Legged Right Twist x 10, One-Legged Left Twist x 10, Repeat with other leg
4. Hyperextensions – 3 x 12 (Supermans if you don’t have the machine)
5. Plank – Hold for two minutes
6. Band Routine
a. Forward Walk 10 meters
b. Side to Side (Right & Left) 10 meters
c. Slow Karioke (Right & Left) 10 meters
d. Knee Lifts (Right & Left) 10 on each
e. Bench Pulls (Right & Left) 10 on each
f. Clam Shells (Right & Left) 10 on each
7. Pre-Hab Routine
a. Balancing on Single Leg – 30 seconds each (close your eyes when you start to get good at it)
b. Spell the alphabet with each foot in the air
c. Walk 20 meters on i. Heels ii. Toes iii. Insides of feet iv. Outsides of feet
d. Barefoot striders on grass when you can
Weeks 9 & 10
Honor is better than honors. Abraham Lincoln
1. Superset
a. Power High Pull 2x2 with five minutes recovery off your legs with increased weight. During recovery, do the pull-ups and sit down if there’s extra time.
b. Pull-ups 2x10 (use a band or a person to help if you can’t do them solo)
2. Superset
a. Single-Leg Step-ups, week 9:3x8 on each leg increased weight from two weeks ago; week 10: 2x8, 1 x 6 increasing weight. During the recovery, do walking good mornings.
b. Walking Good Mornings 3x8 with bar or stick, increasing weight from two weeks ago
3. SuperSet
a. Yoke Walk 60 seconds Side to Side increasing weight from two weeks ago.
b. One-Legged Stir 2x10 on one leg, 2x10 on the other leg
4. Hyperextensions – 3 x 10 (Supermans if you don’t have the machine), increasing weight from two weeks ago
5. Plank – Hold for two minutes
6. Band Routine – increase resistance if possible
a. Forward Walk 20 meters
b. Side to Side (Right & Left) 20 meters
c. Slow Karioke (Right & Left) 20 meters
d. Knee Lifts (Right & Left) 10 on each
e. Bench Pulls (Right & Left) 10 on each
f. Clam Shells (Right & Left) 10 on each
7. Pre-Hab Routine
a. Balancing on Single Leg – 30 seconds each (close your eyes when you start to get good at it)
b. Spell the alphabet with each foot in the air
c. Walk 20 meters on i. Heels ii. Toes iii. Insides of feet iv. Outsides of feet
d. Barefoot striders on grass when you can
Week 11 – Compensation Week
I arise in the morning torn between a desire to improve the world and a desire to enjoy the world. E.B. White
1. Superset
a. Power High Pull 2x4 with five minutes recovery off your legs – Lighter weight than last week. During recovery, do the pull-ups and sit down if there’s extra time. b. Wide Grip Pull-ups 2x10 (use a band or a person to help if you can’t do them solo)
2. Superset
a. Single-Leg Step-ups, 3x12 with lighter weight. During the recovery, do walking good mornings.
b. Walking Good Mornings 3x10 with bar or stick, decreasing weight from last week
3. SuperSet
a. Yoke Walk 60 seconds Forwards and Backwards with body weight.
b. One-Legged Stir 2x10 on one leg, 2x10 on the other leg
4. Hyperextensions – 3 x 12 (Supermans if you don’t have the machine)
5. Plank – Hold for two minutes
6. Band Routine
a. Forward Walk 10 meters
b. Side to Side (Right & Left) 10 meters
c. Slow Karioke (Right & Left) 10 meters
d. Knee Lifts (Right & Left) 10 on each
e. Bench Pulls (Right & Left) 10 on each
f. Clam Shells (Right & Left) 10 on each
7. Pre-Hab Routine
a. Balancing on Single Leg – 30 seconds each (close your eyes when you start to get good at it)
b. Spell the alphabet with each foot in the air
c. Walk 20 meters on i. Heels ii. Toes iii. Insides of feet iv. Outsides of feet
d. Barefoot striders on grass when you can
Weeks 12 & 13
Progress always involves risk.
1. Superset
a. Power High Pull 2x2 with five minutes recovery off your legs with increased weight. During recovery, do the pull-ups and sit down if there’s extra time.
b. Pull-ups 2x10 (use a band or a person to help if you can’t do them solo)
2. Superset
a. Single-Leg Step-ups, week 12:1x8, 2x6 on each leg increased weight from two weeks ago; week 13:3x6 increasing weight. During the recovery, do walking good mornings. b. Walking Good Mornings 3x8 with bar or stick, increasing weight from two weeks ago
3. SuperSet
a. Yoke Walk 60 seconds Front to Back increasing weight from two weeks ago.
b. One-Legged Right Twist x 10, One-Legged Left Twist x 10, Repeat with other leg
4. Hyperextensions – 3 x 10 (Supermans if you don’t have the machine), increasing weight from two weeks ago
5. Plank – Hold for two minutes
6. Band Routine – increase resistance if possible
a. Forward Walk 20 meters
b. Side to Side (Right & Left) 20 meters
c. Slow Karioke (Right & Left) 20 meters
d. Knee Lifts (Right & Left) 10 on each
e. Bench Pulls (Right & Left) 10 on each
f. Clam Shells (Right & Left) 10 on each
7. Pre-Hab Routine
a. Balancing on Single Leg – 30 seconds each (close your eyes when you start to get good at it)
b. Spell the alphabet with each foot in the air
c. Walk 20 meters on i. Heels ii. Toes iii. Insides of feet iv. Outsides of feet
d. Barefoot striders on grass when you can
Our General Strength Plan is detailed. Here it is.
Weeks 1 & 2
It is not enough to get things done; they must be done right. ~Arthur T. Hadley
1. SuperSet
a. Dead Lifts 2 x 4 with five minutes recovery off your legs. During the recovery, do the pull-ups and sit down if there’s extra time
b. Pull – ups 2 x 10 (use a band or a person to help if you can’t do them solo)
2. SuperSet
a. Single-Leg Step-ups, week 1: 3x12 on each leg holding weight; week 2: 2x12, 1x10 on each leg increasing weight on last set. During the recovery, do walking good mornings.
b. Walking Good Mornings 3x10 with bar or stick
3. SuperSet
a. Yoke Walk 60 seconds Forwards and Backwards with body weight
b. Two-Legged Stir 2x10 both ways
4. Hyperextensions – 3 x 12 (Supermans if you don’t have the machine)
5. Plank – Hold for two minutes
6. Band Routine
a. Forward Walk 10 meters
b. Side to Side (Right & Left) 10 meters
c. Slow Karioke (Right & Left) 10 meters
d. Knee Lifts (Right & Left) 10 on each
e. Bench Pulls (Right & Left) 10 on each
f. Clam Shells (Right & Left) 10 on each
7. Pre-Hab Routine
a. Balancing on Single Leg – 30 seconds each (close your eyes when you start to get good at it)
b. Spell the alphabet with each foot in the air
c. Walk 20 meters on i. Heels ii. Toes iii. Insides of feet iv. Outsides of feet
d. Barefoot striders on soft grass
Weeks 3 & 4
Improving yourself is the best way to help your team.
1. Superset
a. Power High Pull 2x4 with five minutes recovery off your legs. During recovery, do the pull-ups and sit down if there’s extra time.
b. Pull-ups 2x10 (use a band or a person to help if you can’t do them solo)
2. Superset
a. Single-Leg Step-ups, week 3: 1x12, 2x10 on each leg increased weight from last week; week 4: 3x10 increasing weight. During the recovery, do walking good mornings.
b. Walking Good Mornings 3x10 with bar or stick, increasing weight from last week
3. SuperSet
a. Yoke Walk 60 seconds Side to Side with a little more than body weight.
b. One-Legged Stir 2x10 on one leg, 2x10 on the other leg
4. Hyperextensions – 3 x 12 (Supermans if you don’t have the machine), add a plate in hands if possible
5. Plank – Hold for two minutes
6. Band Routine
a. Forward Walk 15 meters
b. Side to Side (Right & Left) 15 meters
c. Slow Karioke (Right & Left) 15 meters
d. Knee Lifts (Right & Left) 12 on each
e. Bench Pulls (Right & Left) 12 on each
f. Clam Shells (Right & Left) 12 on each
7. Pre-Hab Routine
a. Balancing on Single Leg – 30 seconds each (close your eyes when you start to get good at it)
b. Spell the alphabet with each foot in the air
c. Walk 20 meters on i. Heels ii. Toes iii. Insides of feet iv. Outsides of feet
d. Barefoot striders on soft grass
Week 5 – Compensation Week (Let your body catch up!!!)
A champion pays an extra price to be better than anyone else. Paul “Bear” Bryant
1. Superset
a. Power High Pull 2x4 with five minutes recovery off your legs. During recovery, do the pull-ups and sit down if there’s extra time.
b. Wide Grip Pull-ups 2x10 (use a band or a person to help if you can’t do them solo)
2. Superset
a. Single-Leg Step-ups, 3x12 with lighter weight. During the recovery, do walking good mornings.
b. Walking Good Mornings 3x10 with bar or stick, decreasing weight from last week
3. SuperSet
a. Yoke Walk 60 seconds Forwards and Backwards with body weight.
b. One-Legged Stir 2x10 on one leg, 2x10 on the other leg
4. Hyperextensions – 3 x 12 (Supermans if you don’t have the machine)
5. Plank – Hold for two minutes
6. Band Routine
a. Forward Walk 10 meters
b. Side to Side (Right & Left) 10 meters
c. Slow Karioke (Right & Left) 10 meters
d. Knee Lifts (Right & Left) 10 on each
e. Bench Pulls (Right & Left) 10 on each
f. Clam Shells (Right & Left) 10 on each
7. Pre-Hab Routine
a. Balancing on Single Leg – 30 seconds each (close your eyes when you start to get good at it)
b. Spell the alphabet with each foot in the air
c. Walk 20 meters on i. Heels ii. Toes iii. Insides of feet iv. Outsides of feet
d. Barefoot striders on soft grass
Weeks 6 & 7
It was character that got us out of bed, commitment that moved us into action, and discipline that enabled us to follow through. Zig Ziglar
1. Superset
a. Power High Pull 2x3 with five minutes recovery off your legs with increased weight. During recovery, do the pull-ups and sit down if there’s extra time.
b. Pull-ups 2x10 (use a band or a person to help if you can’t do them solo)
2. Superset
a. Single-Leg Step-ups, week 6:2x10, 1x8 on each leg increased weight from two weeks ago; week 7: 1x10, 2x8 increasing weight. During the recovery, do walking good mornings.
b. Walking Good Mornings 3x10 with bar or stick, increasing weight from two weeks ago
3. SuperSet
a. Yoke Walk 60 seconds Forwards and Backwards increasing weight from two weeks ago. b. One-Legged Right Twist x 10, One-Legged Left Twist x 10, Repeat with other leg
4. Hyperextensions – 3 x 10 (Supermans if you don’t have the machine), increasing weight from two weeks ago
5. Plank – Hold for two minutes
6. Band Routine
a. Forward Walk 20 meters
b. Side to Side (Right & Left) 20 meters
c. Slow Karioke (Right & Left) 20 meters
d. Knee Lifts (Right & Left) 12 on each
e. Bench Pulls (Right & Left) 12 on each
f. Clam Shells (Right & Left) 12 on each
7. Pre-Hab Routine
a. Balancing on Single Leg – 30 seconds each (close your eyes when you start to get good at it)
b. Spell the alphabet with each foot in the air
c. Walk 20 meters on i. Heels ii. Toes iii. Insides of feet iv. Outsides of feet
d. Barefoot striders on grass when you can
Week 8 Compensation Week
The toughest thing about being a success is that you’ve got to keep being a success. Irving Berlin
1. Superset
a. Power High Pull 2x4 with five minutes recovery off your legs – Lighter weight than last week. During recovery, do the pull-ups and sit down if there’s extra time. b. Wide Grip Pull-ups 2x10 (use a band or a person to help if you can’t do them solo)
2. Superset
a. Single-Leg Step-ups, 3x12 with lighter weight. During the recovery, do walking good mornings.
b. Walking Good Mornings 3x10 with bar or stick, decreasing weight from last week
3. SuperSet
a. Yoke Walk 60 seconds Forwards and Backwards with body weight.
b. One-Legged Right Twist x 10, One-Legged Left Twist x 10, Repeat with other leg
4. Hyperextensions – 3 x 12 (Supermans if you don’t have the machine)
5. Plank – Hold for two minutes
6. Band Routine
a. Forward Walk 10 meters
b. Side to Side (Right & Left) 10 meters
c. Slow Karioke (Right & Left) 10 meters
d. Knee Lifts (Right & Left) 10 on each
e. Bench Pulls (Right & Left) 10 on each
f. Clam Shells (Right & Left) 10 on each
7. Pre-Hab Routine
a. Balancing on Single Leg – 30 seconds each (close your eyes when you start to get good at it)
b. Spell the alphabet with each foot in the air
c. Walk 20 meters on i. Heels ii. Toes iii. Insides of feet iv. Outsides of feet
d. Barefoot striders on grass when you can
Weeks 9 & 10
Honor is better than honors. Abraham Lincoln
1. Superset
a. Power High Pull 2x2 with five minutes recovery off your legs with increased weight. During recovery, do the pull-ups and sit down if there’s extra time.
b. Pull-ups 2x10 (use a band or a person to help if you can’t do them solo)
2. Superset
a. Single-Leg Step-ups, week 9:3x8 on each leg increased weight from two weeks ago; week 10: 2x8, 1 x 6 increasing weight. During the recovery, do walking good mornings.
b. Walking Good Mornings 3x8 with bar or stick, increasing weight from two weeks ago
3. SuperSet
a. Yoke Walk 60 seconds Side to Side increasing weight from two weeks ago.
b. One-Legged Stir 2x10 on one leg, 2x10 on the other leg
4. Hyperextensions – 3 x 10 (Supermans if you don’t have the machine), increasing weight from two weeks ago
5. Plank – Hold for two minutes
6. Band Routine – increase resistance if possible
a. Forward Walk 20 meters
b. Side to Side (Right & Left) 20 meters
c. Slow Karioke (Right & Left) 20 meters
d. Knee Lifts (Right & Left) 10 on each
e. Bench Pulls (Right & Left) 10 on each
f. Clam Shells (Right & Left) 10 on each
7. Pre-Hab Routine
a. Balancing on Single Leg – 30 seconds each (close your eyes when you start to get good at it)
b. Spell the alphabet with each foot in the air
c. Walk 20 meters on i. Heels ii. Toes iii. Insides of feet iv. Outsides of feet
d. Barefoot striders on grass when you can
Week 11 – Compensation Week
I arise in the morning torn between a desire to improve the world and a desire to enjoy the world. E.B. White
1. Superset
a. Power High Pull 2x4 with five minutes recovery off your legs – Lighter weight than last week. During recovery, do the pull-ups and sit down if there’s extra time. b. Wide Grip Pull-ups 2x10 (use a band or a person to help if you can’t do them solo)
2. Superset
a. Single-Leg Step-ups, 3x12 with lighter weight. During the recovery, do walking good mornings.
b. Walking Good Mornings 3x10 with bar or stick, decreasing weight from last week
3. SuperSet
a. Yoke Walk 60 seconds Forwards and Backwards with body weight.
b. One-Legged Stir 2x10 on one leg, 2x10 on the other leg
4. Hyperextensions – 3 x 12 (Supermans if you don’t have the machine)
5. Plank – Hold for two minutes
6. Band Routine
a. Forward Walk 10 meters
b. Side to Side (Right & Left) 10 meters
c. Slow Karioke (Right & Left) 10 meters
d. Knee Lifts (Right & Left) 10 on each
e. Bench Pulls (Right & Left) 10 on each
f. Clam Shells (Right & Left) 10 on each
7. Pre-Hab Routine
a. Balancing on Single Leg – 30 seconds each (close your eyes when you start to get good at it)
b. Spell the alphabet with each foot in the air
c. Walk 20 meters on i. Heels ii. Toes iii. Insides of feet iv. Outsides of feet
d. Barefoot striders on grass when you can
Weeks 12 & 13
Progress always involves risk.
1. Superset
a. Power High Pull 2x2 with five minutes recovery off your legs with increased weight. During recovery, do the pull-ups and sit down if there’s extra time.
b. Pull-ups 2x10 (use a band or a person to help if you can’t do them solo)
2. Superset
a. Single-Leg Step-ups, week 12:1x8, 2x6 on each leg increased weight from two weeks ago; week 13:3x6 increasing weight. During the recovery, do walking good mornings. b. Walking Good Mornings 3x8 with bar or stick, increasing weight from two weeks ago
3. SuperSet
a. Yoke Walk 60 seconds Front to Back increasing weight from two weeks ago.
b. One-Legged Right Twist x 10, One-Legged Left Twist x 10, Repeat with other leg
4. Hyperextensions – 3 x 10 (Supermans if you don’t have the machine), increasing weight from two weeks ago
5. Plank – Hold for two minutes
6. Band Routine – increase resistance if possible
a. Forward Walk 20 meters
b. Side to Side (Right & Left) 20 meters
c. Slow Karioke (Right & Left) 20 meters
d. Knee Lifts (Right & Left) 10 on each
e. Bench Pulls (Right & Left) 10 on each
f. Clam Shells (Right & Left) 10 on each
7. Pre-Hab Routine
a. Balancing on Single Leg – 30 seconds each (close your eyes when you start to get good at it)
b. Spell the alphabet with each foot in the air
c. Walk 20 meters on i. Heels ii. Toes iii. Insides of feet iv. Outsides of feet
d. Barefoot striders on grass when you can
It's No Secret! It's Hard Work
2009 Cross Country Summer Training Plan
General Notes about the training schedule
• Always complete the Critical Zone workouts the day after a recovery run. You may not know how to measure the distance exactly, but do your best to judge the distance and then increase it according to the progression.
• You can progress to tempo on any day you feel good running (although we don’t want you to tempo more than once a week and we’re not implying that you should tempo once per week)
• Long Run once per week which is 20-25% of your weekly mileage. In week 3, the long run changes to a long progression run. For the newcomers, the long progression is a long run broken into three segments: recovery run pace, to a little quicker, to faster. In the compensation weeks, you will do a long run with no progression.
• In week 3, the rep day changes to sprint climbs twice a week for three weeks. You can alter the hill that you sprint each week by choosing a longer one or steeper one as you progress.
• General Strength 2-3 times per week
• Drills once per week in addition to doing them before the Crit.Zone (See demos)
• The training is designed so that you have two weeks of building and then one week for compensation, so it’s important to keep the schedule so that everything is down on the same third week. We have adjusted the critical zone and general strength training so that the compensation weeks are the same.
Weeks 1 & 2 (May 25-June 7)
Complete each of the following during the week in addition to your regular runs:
• Long Run (20-25% of weekly mileage)
• 2-3 x General Strength (See G.S. Schedule)
• 2 Days of 6-8 x 100 meters reps at 80% following a recovery run
• Drill one day after a recovery run for 10 meters
• Active Warm-Up (AW) and the Critical Zone Work (See Progression below)
o Week of May 25: 2 x (3x20), walk back recovery within the set, 4 minutes recovery btwn sets
o Week of June 1: 1 set of (3x20) with walk back recovery – compensation week
Weeks 3,4,&5 (June 8-June 28)
• Long Progression Run (20-25% of weekly mileage) for first two weeks; regular long run during the week of June 22
• 2-3 x General Strength (See G.S. Schedule)
• 2 Days of 6-8 x Sprint Climbs on a 40-80 meter steep hill with ample recovery after a 30+ minute run
• Drill one day after a recovery run for 15 meters
• AW and then Critical Zone
o Week of June 8: (3x20m), (3x30m) walk back recovery w/i set and 4 mins btwn sets
o Week of June 15: 2x(3x30m), same recovery above
o Week of June 22: 3x30 m with walk back recovery
Weeks 6,7,& 8 (June 29-July 19)
• Long Progression Run (20-25% of weekly mileage) for first two weeks; regular long run during the week of July 13
• 2-3 x General Strength (See G.S. Schedule)
• 2 Days of 6-8 x150m at 80% with ample recovery after a 30+ minute run
• Drill one day after a recovery run for 15 meters
• AW and then Critical Zone
o Week of June 29: 3x (3x30m) walk back recovery w/i set and 4 mins btwn sets
o Week of July 6: (3x20m), (3x30m), (3x40m) same recovery above
o Week of July 13: (3x40 m) with walk back recovery
Weeks 9,10,& 11 (July 20-August 9)
• Long Progression Run (20-25% of weekly mileage) for first two weeks; regular long run during the week of July 13
• 2-3 x General Strength (See G.S. Schedule)
• 2 Days of 6-8 x Sprint Climbs on a 40-80 meter steep hill with ample recovery after a 30+ minute run – Try to pick a longer or steeper hill than you used a few weeks ago
• Drill one day after a recovery run for 20 meters
• AW and then Critical Zone
o Week of July 20: 2x (3x40m) walk back recovery w/i set and 5 mins btwn sets
o Week of July 27: 3x (3x40m) same recovery above
o Week of Aug 3: (3x40 m) with walk back recovery
Weeks 12 (August 10-16)
• Long Progression Run (20-25% of weekly mileage)
• 2-3 x General Strength (See G.S. Schedule)
• 2 Days of 6-8 x200m at 80% with ample recovery after a 30+ minute run
• Drill one day after a recovery run for 20 meters
• AW and then Critical Zone
o 2 x (3x40m) walk back recovery w/i set and 5 mins btwn sets
Week 13 (Camp!!!)
• The Cone Groan
• Long Run
• 3 x (3x40m)
• G.S.
• & more
General Notes about the training schedule
• Always complete the Critical Zone workouts the day after a recovery run. You may not know how to measure the distance exactly, but do your best to judge the distance and then increase it according to the progression.
• You can progress to tempo on any day you feel good running (although we don’t want you to tempo more than once a week and we’re not implying that you should tempo once per week)
• Long Run once per week which is 20-25% of your weekly mileage. In week 3, the long run changes to a long progression run. For the newcomers, the long progression is a long run broken into three segments: recovery run pace, to a little quicker, to faster. In the compensation weeks, you will do a long run with no progression.
• In week 3, the rep day changes to sprint climbs twice a week for three weeks. You can alter the hill that you sprint each week by choosing a longer one or steeper one as you progress.
• General Strength 2-3 times per week
• Drills once per week in addition to doing them before the Crit.Zone (See demos)
• The training is designed so that you have two weeks of building and then one week for compensation, so it’s important to keep the schedule so that everything is down on the same third week. We have adjusted the critical zone and general strength training so that the compensation weeks are the same.
Weeks 1 & 2 (May 25-June 7)
Complete each of the following during the week in addition to your regular runs:
• Long Run (20-25% of weekly mileage)
• 2-3 x General Strength (See G.S. Schedule)
• 2 Days of 6-8 x 100 meters reps at 80% following a recovery run
• Drill one day after a recovery run for 10 meters
• Active Warm-Up (AW) and the Critical Zone Work (See Progression below)
o Week of May 25: 2 x (3x20), walk back recovery within the set, 4 minutes recovery btwn sets
o Week of June 1: 1 set of (3x20) with walk back recovery – compensation week
Weeks 3,4,&5 (June 8-June 28)
• Long Progression Run (20-25% of weekly mileage) for first two weeks; regular long run during the week of June 22
• 2-3 x General Strength (See G.S. Schedule)
• 2 Days of 6-8 x Sprint Climbs on a 40-80 meter steep hill with ample recovery after a 30+ minute run
• Drill one day after a recovery run for 15 meters
• AW and then Critical Zone
o Week of June 8: (3x20m), (3x30m) walk back recovery w/i set and 4 mins btwn sets
o Week of June 15: 2x(3x30m), same recovery above
o Week of June 22: 3x30 m with walk back recovery
Weeks 6,7,& 8 (June 29-July 19)
• Long Progression Run (20-25% of weekly mileage) for first two weeks; regular long run during the week of July 13
• 2-3 x General Strength (See G.S. Schedule)
• 2 Days of 6-8 x150m at 80% with ample recovery after a 30+ minute run
• Drill one day after a recovery run for 15 meters
• AW and then Critical Zone
o Week of June 29: 3x (3x30m) walk back recovery w/i set and 4 mins btwn sets
o Week of July 6: (3x20m), (3x30m), (3x40m) same recovery above
o Week of July 13: (3x40 m) with walk back recovery
Weeks 9,10,& 11 (July 20-August 9)
• Long Progression Run (20-25% of weekly mileage) for first two weeks; regular long run during the week of July 13
• 2-3 x General Strength (See G.S. Schedule)
• 2 Days of 6-8 x Sprint Climbs on a 40-80 meter steep hill with ample recovery after a 30+ minute run – Try to pick a longer or steeper hill than you used a few weeks ago
• Drill one day after a recovery run for 20 meters
• AW and then Critical Zone
o Week of July 20: 2x (3x40m) walk back recovery w/i set and 5 mins btwn sets
o Week of July 27: 3x (3x40m) same recovery above
o Week of Aug 3: (3x40 m) with walk back recovery
Weeks 12 (August 10-16)
• Long Progression Run (20-25% of weekly mileage)
• 2-3 x General Strength (See G.S. Schedule)
• 2 Days of 6-8 x200m at 80% with ample recovery after a 30+ minute run
• Drill one day after a recovery run for 20 meters
• AW and then Critical Zone
o 2 x (3x40m) walk back recovery w/i set and 5 mins btwn sets
Week 13 (Camp!!!)
• The Cone Groan
• Long Run
• 3 x (3x40m)
• G.S.
• & more
Wednesday, May 6, 2009
Team Awards Dinner at Liberty Steakhouse
Here are our 2008-2009 Award Winners
Cross Country
Top Newcomer
Kelsey Fraser• She started out the season by winning the Queen of the Mountain award for winning the Cross Country Time Trial in the pre-season
• She teamed up with Zsanett to place third in her first collegiate meet at the Wake Forest Relays
• She was the only freshman to make the trip to Griak
• Ran 4th for the Panthers at the Blue Ridge Open
• Only freshman to run at the NCAA Regional Meet
Anthony Berkis
• Teamed with Josh Morgan to place third at the Wake Forest Relays
• Placed 4th overall in the Big South Preview Meet
• Ran 5th for the team at Griak
• Ran 3rd for the team at the Blue Ridge Open
• Finished 9th at the Big South Conference Championships to earn All-Conference Honors
• Awarded Big South Freshman of the Year
• Placed 3rd at the Pack Invitational
Most Improved
Emily Webb• Her freshman year, she ran 20:05 at the Blue Ridge Invitational, and this year she cut 38 seconds off that time to run 19:27 on the same course
• She also cut 52 seconds from her first 6k at Griak to her 6k at the NCAA SE Regional Meet, running 23:10 to finish
• She went from not running regionals her freshman year, to running 3rd on the team at regionals this year
Cole Atkins• He was 5th on the team in the first meet at Wake
• He quickly moved to 2nd on the team at Griak & the Blue Ridge Open
• He cut 45 seconds from his 8k time from Liberty on 9/22 to Griak on 9/28
• After a bout with a staff infection, he returned to the team to run 2nd again for the Panthers at the NCAA SE Regional
Most Outstanding
Zsanett Kis
• She won the Big South Preview
• She was 9th overall at the Blue Ridge Open
• She won the Big South Cross Championship, earning All-Conference Honors and . . .
• She was named the Big South Runner of the Year
Jesse Cherry• Earned King of the Mountain Title for winning the pre-season Time Trial
• Had the second fastest splits at the Wake Forest Relays
• Ran only two seconds slower at Griak this year than at Notre Dame last year, and Griak is a significantly harder course
• Finished 8th overall at the Blue Ridge Open
• Finished 3rd overall at the Big South Conference Meet to earn All-Conference honors
Track & Field
Top Newcomer
Manika Gamble• She won the 55 m hurdles in her first attempt at this event at the Boone meet in January
• She ended her indoor season by breaking the school record in the 400 meters, running 55.93.
• She was voted Big South Freshman of the Year for scoring the most points at the indoor conference championship of any freshman
• She finished 2nd in the 60 m hurdles and 4th in the 400 meters, and 5th in the 1600 meter relay at the Big South Indoor Championships
• She qualified for the NCAA East Regional in her first attempt at the 400m hurdles, running 60.7 and breaking the school record.
• She continued to break the school record in the 400 hurdles with her best time coming this weekend at the Vertklasse, 59.66
• She is on the school record setting Distance Medley Relay and 3200 meter Relay
• She won the Big South Conference Championships in the 400 hurdles and was the runner-up in the 100 hurdles
• She finished 11th overall at the Penn Relays in the 400 hurdles
Anthony Berkis• Anthony won the mile at the Carolina Classic in 4:19.46 and came back to run 1:56.67 in the 800 that day
• He won the mile again at the Carolina Invitational in 4:14.16
• He was voted Big South Freshman of the Year for placing second in the 3,000 and anchoring the Men’s DMR before coming back to place 4th in the mile in 4:14.82. He also made the All-Conference team
• He finished 2nd in the 1500 at the Wake Forest Open running 3:51.69 (a pr)
• He qualified for the NCAA Regional meet in the his first attempt collegiately at the 3k steeple
• He also broke the school record in this event as well as the DMR and 3200 meter relay
• He placed 2nd at the Big South Outdoor Championship in the steeple to earn all-Conference honors
• And then he ran a big pr in the 1500 at the Vertklasse running 3:48.65.
Most Improved
Shauna Marsh• She went from not scoring in the conference meet in 2008 to winning the 1500 meters this season
• She cut 9 seconds from her 1500 pr to run 4:38.54, and she split 2:13.4 in the 3200 meter relay (2:18.29 was her best 800 coming into the season)
Jesse Cherry• He cut 90 seconds from his 10k pr this season
• He cut 37 seconds from his outdoor 5k pr
• He cut at least 37 seconds from his indoor 5k pr
• He cut 25 seconds from his indoor 3k pr
• He went from winning no Big South Championships to winning three this year
Most Outstanding
Manika Gamble• Her 59.33 ranks her 11th best freshman in the country in the 400 meter hurdles
Jesse Cherry
• In addition to his improvements, he is currently ranked 33rd in the NCAA because of his 28:59.16 in the 10k
• He also earned the Regional Qualifier in the men’s 5k, running 14:07.25 at the Vertklasse
Cross Country
Top Newcomer
Kelsey Fraser• She started out the season by winning the Queen of the Mountain award for winning the Cross Country Time Trial in the pre-season
• She teamed up with Zsanett to place third in her first collegiate meet at the Wake Forest Relays
• She was the only freshman to make the trip to Griak
• Ran 4th for the Panthers at the Blue Ridge Open
• Only freshman to run at the NCAA Regional Meet
Anthony Berkis• Teamed with Josh Morgan to place third at the Wake Forest Relays
• Placed 4th overall in the Big South Preview Meet
• Ran 5th for the team at Griak
• Ran 3rd for the team at the Blue Ridge Open
• Finished 9th at the Big South Conference Championships to earn All-Conference Honors
• Awarded Big South Freshman of the Year
• Placed 3rd at the Pack Invitational
Most Improved
Emily Webb• Her freshman year, she ran 20:05 at the Blue Ridge Invitational, and this year she cut 38 seconds off that time to run 19:27 on the same course• She also cut 52 seconds from her first 6k at Griak to her 6k at the NCAA SE Regional Meet, running 23:10 to finish
• She went from not running regionals her freshman year, to running 3rd on the team at regionals this year
Cole Atkins• He was 5th on the team in the first meet at Wake
• He quickly moved to 2nd on the team at Griak & the Blue Ridge Open
• He cut 45 seconds from his 8k time from Liberty on 9/22 to Griak on 9/28
• After a bout with a staff infection, he returned to the team to run 2nd again for the Panthers at the NCAA SE Regional
Most Outstanding
Zsanett Kis
• She won the Big South Preview
• She was 9th overall at the Blue Ridge Open
• She won the Big South Cross Championship, earning All-Conference Honors and . . .
• She was named the Big South Runner of the Year
Jesse Cherry• Earned King of the Mountain Title for winning the pre-season Time Trial
• Had the second fastest splits at the Wake Forest Relays
• Ran only two seconds slower at Griak this year than at Notre Dame last year, and Griak is a significantly harder course
• Finished 8th overall at the Blue Ridge Open
• Finished 3rd overall at the Big South Conference Meet to earn All-Conference honors
Track & Field
Top Newcomer
Manika Gamble• She won the 55 m hurdles in her first attempt at this event at the Boone meet in January
• She ended her indoor season by breaking the school record in the 400 meters, running 55.93.
• She was voted Big South Freshman of the Year for scoring the most points at the indoor conference championship of any freshman
• She finished 2nd in the 60 m hurdles and 4th in the 400 meters, and 5th in the 1600 meter relay at the Big South Indoor Championships
• She qualified for the NCAA East Regional in her first attempt at the 400m hurdles, running 60.7 and breaking the school record.
• She continued to break the school record in the 400 hurdles with her best time coming this weekend at the Vertklasse, 59.66
• She is on the school record setting Distance Medley Relay and 3200 meter Relay
• She won the Big South Conference Championships in the 400 hurdles and was the runner-up in the 100 hurdles
• She finished 11th overall at the Penn Relays in the 400 hurdles
Anthony Berkis• Anthony won the mile at the Carolina Classic in 4:19.46 and came back to run 1:56.67 in the 800 that day
• He won the mile again at the Carolina Invitational in 4:14.16
• He was voted Big South Freshman of the Year for placing second in the 3,000 and anchoring the Men’s DMR before coming back to place 4th in the mile in 4:14.82. He also made the All-Conference team
• He finished 2nd in the 1500 at the Wake Forest Open running 3:51.69 (a pr)
• He qualified for the NCAA Regional meet in the his first attempt collegiately at the 3k steeple
• He also broke the school record in this event as well as the DMR and 3200 meter relay
• He placed 2nd at the Big South Outdoor Championship in the steeple to earn all-Conference honors
• And then he ran a big pr in the 1500 at the Vertklasse running 3:48.65.
Most Improved
Shauna Marsh• She went from not scoring in the conference meet in 2008 to winning the 1500 meters this season• She cut 9 seconds from her 1500 pr to run 4:38.54, and she split 2:13.4 in the 3200 meter relay (2:18.29 was her best 800 coming into the season)
Jesse Cherry• He cut 90 seconds from his 10k pr this season
• He cut 37 seconds from his outdoor 5k pr
• He cut at least 37 seconds from his indoor 5k pr
• He cut 25 seconds from his indoor 3k pr
• He went from winning no Big South Championships to winning three this year
Most Outstanding
Manika Gamble• Her 59.33 ranks her 11th best freshman in the country in the 400 meter hurdles
Jesse Cherry
• In addition to his improvements, he is currently ranked 33rd in the NCAA because of his 28:59.16 in the 10k
• He also earned the Regional Qualifier in the men’s 5k, running 14:07.25 at the Vertklasse
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