| PAHS Sprinters | PAHS Jumpers | PAHS Distance | PAHS Throwers |
| Monday 1 mile in and out every 100m 4x100R=8 Exchange Per Zone, 10 block starts at 20m, 3 X 200 Stride 75, Blast 50, Stride 50, Blast 25 "Finish" 10 X 110 Strides on the 60 seconds 1000m cool down and Guts |
Jumpers= Long Jump Today 4 runs, 3 pops, 5 form jumps off vault board. Work the hands, chest up, during flight of jump. Hips over foot on take off. 1000m cool down and Guts |
Wednesday: mileage: (between 4 - 6) 1. 3:00 - 3:20 1/2 mile warm-up/daily dozen/ stretch 2. 3:20 - 3:30 time trial warm up 3. 3:30 - 3:45 1200 time trial (boys underclass, boys upperclass, all girls) 4. 3:45 - 4:15 easy cool down 3-4 miles 5. 4:15 - 4:35 lift 6. 4:35 meet on mezz: (Bike/row 10 minute cool down). Guts |
Daily Dozen Drills Safety – discuss throwing safety, guidelines for safe conduct, proper use of equipment Throwing activities starting with warm-ups, followed by focus on footwork taught at stations. Station One – 1. Bench press 3 x 10 @ 70% weight. 2. Front Squat 3 x 8. 3. Bicycle arm curl 3 x 10. Station Two – Fast feet drills 3 x 2 minute w/ 2 minute rest partners: followed by 3 x 1 minute w/ 1 minute rest partners. Station Three – Technique/ footwork for throwing shot/disc Review- skills Team building |
| PAHS Sprinters | PAHS Jumpers | PAHS Distance | PAHS Throwers |
| Tuesday: Event Work 1st. Long = 4 runs, 3 pops, 3 jumps, 3 jumps off spring board. 4x1 relay exchanges 2nd Zone Only Triple = form work only. 10 (Set arms into position off the board) Team Work out at 4:30 10 X 110 on the sixty second 1000m warm down Guts, 15 pull ups and Gone |
Thursday: 5 full 4x100 Relays Team #1 Team #2 Team #3 Team #4 Event work until 4:30 10 X 110 on the sixty second 1000m warm down Guts, 5 pull ups and Gone. |
Thursday: mileage: (between 4 - 7) 1. 3:00 - 3:20 1/2 mile warm-up/daily dozen/ stretch 2. 3:20 - 3:30 mini hurdles 3. 3:30 - 4:15 35 -40 minutes easy recovery run. (3-4 miles, 5-6 miles) 4. 4:20 - 4:30 10 X 100 on the 60's 5. 4:35 meet on mezz: guts/pushups/pull-ups |
Daily Dozen Drills Safety – discuss throwing safety, guidelines for safe conduct, proper use of equipment Sock of Rock warm ups: two hand torso flip; one hand torso flip; both knees two hands; two step with two hand throw. Softball distant contest using the Javelin run-up technique. Throwing activities starting with focus on footwork taught at stations. Javelin throwers only: Stationary Cycle 3 x 2 minute w/ 2 minute rest partners: followed by 3 x 1 minute w/ 1 minute rest partners. Review- skills Team building Put away gear – review technique packets. 800M Hammer throw |
| PAHS Sprinters | PAHS Jumpers | PAHS Distance | PAHS Throwers |
| ------- | 4x400m relay exchange X 10 exchanges Event work until 4:30 900m warm down Uniform hand out at 4:45 Guts and Gone. |
Friday: mileage: (between 3 - 4) 1. 3:00 - 3:20 1/2 mile warm-up/daily dozen/ stretch 2. 3:25 - 4:15 3-4 or 4-6 X 800 (with 200 meter sprint add-on) add 6 seconds to current mile goal time. slow jog or walk 400 for recovery. 3. 4:20 - 4:40 lift 4. 4:40 meet on mezz:(Bike/row 10 minute cool down). Guts |
• Daily Dozen Drills • Safety – discuss throwing safety, guidelines for safe conduct, proper use of equipment • Station Three – Technique/ footwork for throwing shot/disc • Throwing activities starting with warm-ups, followed by focus on footwork taught at stations. • Review- skills • 1. Military (Men): Incline (Women) press 3 x 10 @ 70 % weight. • 2. (Front or back) Your Choice Squat (BELTS!) 3 x 8. • (Max.) One Arm Row with knee on bench 3 x 10. • Sit-ups or leg-lifts 50 reps • 800 • We are? “PA~!” • PA “THROWERS!” |
| PAHS Sprinters | PAHS Jumpers | PAHS Distance | PAHS Throwers |
| Event | Mon | Saturday: 9:30 am at track mileage between 5 - 7) 1. 9:30 - 9:50 1/2 mile warm-up/daily dozen/stretch 2. 9:50 - 10:40 easy 4 6 miles 3. 10:40 - 11:00 guts. | • Daily Dozen Drills • Safety – discuss throwing safety, guidelines for safe conduct, proper use of equipment. • Shoulder warm-up relays. Softball throws. • Technique discussions with peer groups • Throw-offs (competitions on each arena J D S H) • Spotlight – Team Building • Sit-ups or leg-lifts 50 reps • 800 |
| PAHS Sprinters | PAHS Jumpers | PAHS Distance | PAHS Throwers |
| PAHS Sprinters | PAHS Jumpers | PAHS Distance | • Daily Dozen Drills • Service Project Painting the rings & set-up throwing area for meet • Footwork • Stretching • Team • 800 • Reward for a great week. |
| PAHS Sprinters | PAHS Jumpers | PAHS Distance | PAHS Throwers |
PA Invite Saturday March 20th. 11:00 start