TrackWorkout

Irvine Men’s Ultimate Winter Quarter 08 Track Workouts

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WORKOUT NUMBER ONE

Warmup:
1/2 mile jog
high knees, butt kicks, skips, hip circles, karaoke, frankensteins, mountain climbers
2 x 80 yard strides (work on lengthening each stride while maintaining good running form)
2 x 80 yard accelerations (start out at 50%, work your way to 90%, then slow to 70%)

Sprints:
Focus on form - no flailing legs, full and easy arm-swings, pushing off the ground every stride.
Each sprint is followed by an equal distance of jogging (e.g. sprint 100 meters, jog 100 meters)
200, 100, 200, 100, 200

Shuttles/Separators:
Alternatively to the sprints, these are designed to work on our quickness in changing direction. Focus on exploding out of each turn as though you are cutting in a game. If you have a patch of grass nearby, these can be done with cleats.
Set up cones at 5, 10, 15, and 20 yards. Cut there and back - 5, 10, 15, 20, 15, 10, 5 (Total 160 yards).
Three sets.

Sprints:
Focus on form - no flailing legs, full and easy arm-swings, pushing off the ground every stride.
Each sprint is followed by an equal distance of jogging (eg sprint 100 meters, jog 100 meters)
200, 100, 200, 100, 200

Core:
20 regular pushups
30 crunches
20 diamond pushups
30 leg raises
20 wide-arm pushups
50 bicycle crunches (left elbow to right knee counts as one, alternate legs to flow like riding a bike)

Stretch hamstrings, quads, calves

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WORKOUT NUMER TWO

Warmup:
1/2 mile jog
high knees, butt kicks, skips, hip circles, karaoke, frankensteins, mountain climbers
2 x 80 yard strides (work on lengthening each stride while maintaining good running form)
2 x 80 yard accelerations (start out at 50%, work your way to 90%, then slow to 70%)

Sprints:
Focus on form - no flailing legs, full and easy arm-swings, pushing off the ground every stride.
Each sprint is followed by an equal distance of jogging (e.g. sprint 100 meters, jog 100 meters)
100, 200, 400, 200, 100

Shuttles/Separators:
Alternatively to the sprints, these are designed to work on our quickness in changing direction. Focus on exploding out of each turn as though you are cutting in a game. If you have a patch of grass nearby, these can be done with cleats.
Set up cones at 5, 10, 15, and 20 yards. Cut there and back - 5, 10, 5, 15, 5, 20, 5, 15, 5, 10, 5 (Total 200 yards).
Three sets.

Sprints:
Focus on form - no flailing legs, full and easy arm-swings, pushing off the ground every stride.
Each sprint is followed by an equal distance of jogging (eg sprint 100 meters, jog 100 meters)
100, 200, 400, 200, 100

Core:
20 regular pushups
30 crunches
20 diamond pushups
30 leg raises
20 wide-arm pushups
50 bicycle crunches (left elbow to right knee counts as one, alternate legs to flow like riding a bike)

Stretch hamstrings, quads, calves.

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WORKOUT NUMBER THREE

Circuit (3 times through)

1. Right Leg Gallop (2 x 20 yards)
2. Left Leg Gallop (2 x 20 yards)
3. 20 Pushups
4. Double Leg Bound (2 x 10 yards)
5. 10 Hydrants each leg
6. 10 Star Jumps
7. 30 Shoot the Cannons
8. 45 sec Jump Rope or 25 toe raises
9. 25 Crunches
10. 20 mountain climbers
11. 30 seconds on the mark

Each Set should take about 10 minutes. 5 minute rest between sets. Listen to your body. Feel the Burn not the Pain.

Cool Down and Static Stretch Afterwards

Explanations:

1. Gallop – use assigned leg to jump as high and forward as possible and still LANDING SOFTLY; should be on the ground for about 1 full second
2. Double Leg Bounds – begin in ¾ squat position, pump both arms, and bound forward off both feet landing back on both feet softly; looks like a leap-frog
3. Star Jumps – drop to a push up position then explode up into a star jump - explode and extend your arms and legs so that your limbs form a giant 'x'
4. Hydrants – from all-fours lift assigned leg as dog does to pee; push backwards to extend leg then return to ground, all in a controlled manner
5. Mountain Climbers: on all-fours but knees off the ground, drive knees to simulate running on the ground, climbing really fast
6. Shoot the Cannons: start standing straight up, hands to your side. Crouch to a full squat, palms to the ground. 'Jump' feet backwards, leaving palms on the ground, extending legs into pushup position. Jump back to squat, then stand back up straight - make sure to return to full upright standing position. That's one rep.

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WORKOUT NUMBER FOUR

Jog and dynamic warm-up
2 x 100 yard Striders
2 x 100 yard Accelerators

Set 1 - Easy to Med
200m - 40s
rest 40s
200m - 40s
rest 40s
200m - 35s
3 min rest

Set 2 - Med to Hard

100m - 15s
rest 60s
100m - 12s
rest 60s
200m - 35s
rest 60s
200m - 28s
3 min rest

Set 3 - Med to Hard to Easy
200m - 32s
rest 30s
100m - 12s
rest 40s
100m - 16s
rest 60s
200m - 40s

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WORKOUT NUMBER FIVE

Jog, dynamic warm-up

Accelerators, Striders

Set 1 – Easy to Med

400m - 80s

Rest 60s

200m - 40s

Rest 60s

100m - 15s

Rest 60s

Skips for height - 25yds

Lunges - 25yds

3 min rest

Set 2 – Med to Hard

50m – 80%

Rest 80s

50m - 100%

Rest 80s

100m - 12s

Rest 80s

150m - 18s

Rest 80s

Skips for height - 25yds

Lunges - 25yds

3 min rest

Set 3 – Med to Hard to Med

150m – 20s

Rest 50s

50m – 80%

Rest 50s

50m - 100%

Rest 50s

100m - 100%

Rest 50s

400m - 80s

Rest 50s

Skips for height - 25yds

Lunges - 25yds

Stretch, Throw