Tuesday, November 24, 2015

Thanksgiving Workout Plans

Workouts for the Thanksgiving break.

The weather should be nice and there is no reason to sit inside! Even if you're traveling over the holiday you can get these simple workouts done. Make sure you take your training gear with you if you're going to be traveling out of town. 

Please feel free to text Coach Rick of you have any questions about the exercises. 

Sprinters/Hurdlers - 10 minutes of core work followed by 30 minutes of running.
Core- repeat this cycle for 10 minutes
Front Planks (hold 15 seconds)
Right and left side planks (hold 15 seconds) Starfish for the last 3-5 seconds if you can!
Bridges (hold 15 seconds)
Bodyweight squats x15
Running - run continuously for 30 minutes
Easy pace x5 minutes, sprint x1 minute, repeat until you reach 30 minutes of running. 

Distance/Mid-distance 
Core- repeat this cycle for 10 minutes
Front Planks (hold 15 seconds)
Right and left side planks (hold 15 seconds) Starfish for the last 3-5 seconds if you can!
Bridges (hold 15 seconds)
Bodyweight squats x15
Running - Modified runners should run ~1 mile. Varsity runners should run 2-3 miles each day. Pace yourself, try running 10 minute intervals at or near race pace during your long runs. If you're not sure what your race pace is, just run faster than usual (work a little) for a few minutes before returning to an easy pace. 

Throwers
Core- repeat this cycle for 10 minutes
Front Planks (hold 15 seconds)
Right and left side planks (hold 15 seconds) Starfish for the last 3-5 seconds if you can!
Bridges (hold 15 seconds)
Bodyweight squats x15
Running - Run continuously at a moderate pace for 30 minutes - No stopping!
Standing "A" drills for form x25, standing "A" drills for power x25, Glide drills for form x25

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