TRACK TRAINING RECAP

*this training session is actually from today!  I have one more past session to post about, and from then on they will all be current.

My group decided to move our speed/power training day to Friday, so (Thursday) was spent in the SHOP and this morning was at the track/football field.  I was telling a co-worker of mine this morning that for a brief moment when my alarm clock goes off at 4:30am I am kinda excited.  It motivates me to think that most people are sound asleep except I’m waking up to go train!  Then reality sets in and I say “Damn!  What am I doing up at 4:30??”

Anyway, I’ve been doing a lot of studying on Speed and Power drills as well as appropriate progressions, etc. so our workout this morning had a few different twists to it.  We had a great turnout this morning (5 guys), and here’s what our workout looked like:

WARM UP

• Foam rolling
• Dynamic stretching
• Glute activation (since the glutes play such a huge role in sprinting, jumping, and virtually anything that requires max power, it’s crucial to get them primed to do work)

SPEED / AGILITY / POWER

• Speed ladder drills
• We are starting to get creative now with our ladder work!  We use up to 3 sections of ladder with separations between them and cones set up to the side for some additional work.  We could devote an entire workout to all the ladder drills!
• Plyometrics
• Knee to Feet Jumps

• Knee Step Up Jumps

• Knee Step Out Jumps

The purpose behind the single leg jumps is that the movement mimics the explosive start of a sprint (you always start with one leg back and one leg forward (as your drive leg).

• 40 yard dash (1 warm up, 1 ALL OUT, 4 on the 30 sec mark)

CONDITIONING

• ½ Gassers x 5 w/ 45 sec rest (for all you non-football players, a Gasser is a sprint from sideline to sideline twice.  So a ½ Gasser is just down and back)
• CAR PUSHING!  This one’s really simple…but not easy.  Throw the car in neutral and then push your ass off.  We did 30 second intervals, 4 rounds per person.

I love track days!

On a side note, Lauren is running a 20k race tomorrow morning called the Tour des Fleurs.  It starts at the Dallas Arboretum and goes around White Rock Lake.  Click here for a Race Map.  It’s a pretty huge event, and they have bands and other entertainment set up along the course.  Wish her luck!  I’ll get Lauren to post a Race Review on the blog!