Conditioning Info!!!

posted Jan 14, 2020, 8:52 AM by Levi Huseman   [ updated Jan 14, 2020, 9:36 AM ]
Track and Field Conditioning is underway!!!  Even if you are not interested in Track and Field you are more than welcome to come if you want to get in better shape, faster, or more explosive!  See the info below for our different conditioning groups.  (Each group's info is in a different color to make it easier to find)


Sprints/Jumps Group
Starting time: 3:15
Ending time: 4:15 (give or take 15 minutes)
Schedule: Mon, Tue, and Thur when school is in session
Meeting Location: Outside the Library
Special Note: Change and leave your clothes/bags in the locker room. 

Goals:
1. Increase SPEED
2. Improve explosiveness
3. Have fun!

Additional Info:
1. After school get changed into workout clothes and then meet outside the library. We will meet inside almost every day. We will only go outside is if it is really nice.
2. Getting Faster/More Explosive isn’t something that happens by showing up once. Make a commitment and see what happens when you do this for an entire winter. 
3. Be on Time! Our warmup is an important part of the process. If you miss that you won’t get as much out of the session plus you risk getting hurt.

What you will need:
1. Shorts, T-shirt, and shoes you can sprint in.
2. Commitment. You don’t “have” to be here. You also don’t “have” to get better. Show up so that you have the best possible chance of being the fastest version of yourself.

Power Group
Starting time: 3:15
Ending time: 4:15 (give or take 15 minutes)
Schedule: Mon, Wed, and Thur when school is in session
Meeting Location: Weight Room
Special Note: Change and leave your stuff in the locker room.

Goals:
1. Gain strength and power through a weight training program.
2. Improve overall flexibility and explosiveness
3. Maintain consistent attendance.
4. Build a bond. Thrower nation baby!

Additional Info:
1. We will meet in front of the weight room at 3:15. If you are going to be late, we will see you the next day. Being on time and ready to go are critical in performing well this offseason. We understand that things come up, but this needs to be a priority not a punishment.
2. Bring appropriate workout clothes. This means shirts and shorts that you would wear to school.
3. Hydrate during the day. Coming to practice without drinking enough water and eating well is a recipe for disaster. Also plan to run after we are done lifting. 

What you will need:
1. A physical. Get this done now so we are not worrying about it during the season!
2. Commitment. Off season is not a punishment or something that you “have to do”. You need to want to be here and to get better every day. The work we put in now is going to make us better than everyone in May.


Endurance Group
Starting time: 3:15
Ending time: 4:45 (give or take 15 minutes)
Schedule: Mon through Fri. If we have school, we meet.
Meeting Location: Room 015
Special Note: Change and leave your clothes/bags in the locker room. 015 may be locked when you get back.

Goals:
1. Consistent training- each day, week, & month.
2. Run a regular long run.
3. Improve your overall strength (weight room.)
4. Improve Hip Flexibility & Strength (Hip Routine)
5. Maintain Speed! (Strides after every run)
6. Log EVERY run.
7. Have fun and make memories! Maybe run an indoor race or two. (I can post a schedule).
Additional Info:
1. We will run outside no matter how cold or snowy it is. We will NOT run through the halls. These days will be great stories, fun experiences that you get to share with teammates, and opportunities to make yourself the bad dude or dudette you are.
2. The secret to success is consistency- daily, weekly, monthly, and even yearly. I promise you- if you train consistently, you will have the best spring you have had AND a tremendous fall xc season.

What you will need:
1. Running Shoes! If you bought shoes during the summer or beginning of cross country season, it is time to buy again. Prohibit injury by staying in a good pair of shoes.
2. Layers. Remember we will run outside EVERY day. Layering up is the best way to stay warm.
3. A running watch. They are $10 at Walmart. Go get one.


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