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PAHS Track Training Week 04

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		 Monday

• Safety – discuss throwing safety, guidelines for safe conduct, proper use of equipment
• Technique/ footwork for throwing shot/disc: Two steps (270/180): beginners work two steps (180/180). Shot-put work on “Squat: power from legs: Throw a left elbow: Push the shot up at 45 degrees.
• Throwing activities starting with warm-ups, followed by focus on footwork taught at stations.
• Bench press 3 x 10 @ 70% weight. 2. Back Squat 3 x 8 @ 80% weight. 3. Bicycle arm curl 3 x 10 using dumbbells Max.
• Fast foot work: Jump Rope or dance steps 5 x 1 minute.
• Guts and gone
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 		Tuesday March

• 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.
• Javelin three step technique. “Step, Step Stride!”
• All Throwing activities starting with focus on footwork taught at stations.
• Review- skills
• Team building: compliments and spotlight on each other.
• Put away gear
• 800M and Guts
• 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		 Wednesday

• Safety – discuss throwing safety, guidelines for safe conduct, proper use of equipment
• Technique/ footwork for throwing shot/disc: disc use plastic pipes and do 10 minutes of Two steps (270/180): beginners work two steps (180/180). Shot-put work on “Squat: power from legs: Throw a left elbow: Push the shot up at 45 degrees.

• Throwing activities starting with warm-ups, followed by focus on footwork taught at stations on Monday and Tuesday
• Review- skills
• 1. Military (Men): Incline (Women) press 3 x 10 @ 70 % weight.
• 2. (Front or back) Your Choice Squat (BELTS!) 3 x 8 @ 80%. One Arm Row with knee on bench 3 x 10 using dumbbell at max weight.
• Sit-ups or leg-lifts 50 reps
• 800M runtd>

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. Thursday

• Safety – discuss throwing safety, guidelines for safe conduct, proper use of equipment.
• Shoulder warm-ups
• Footwork warm-ups “fast feet”
• 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 M
PAHS Sprinters PAHS Jumpers PAHS Distance PAHS Throwers
PAHS Sprinters PAHS Jumpers PAHS Distance Friday
• Throw and go day
• After warm ups each athlete must get 15 throws at each of their events.
• Full body stretch
• Walk an 800M
• Visualize what you want to do at Saturdays meet.
PAHS Sprinters PAHS Jumpers PAHS Distance PAHS Throwers

Kent Meridan Invitational Depart at 7:01 am off Maple st. Return at 8:40pm