University of St. Thomas
Men's Track & Field

Training Schedule - General Preparation 

Week of Monday, July 11th

 Workout 1
 Warm-up  Speed - Acceleration  Strength Training  Static stretching

 1. 800m jog or 10m bike

 2. Ballistic routine over 30m

 One x per exercise, jog back
 Jogging A's
 Jogging B's
 Straight leg bound
 Skipping arms
 Backward run
 Carioca
 Ankling
 Line runs
 Drunken swimmer

 3. Dynamic routine
 
 Wall swing - front
 Wall swing - side
 Hip circles
 Spider
 Hip flexor routine 1.
   (Seated with straight leg)
      lift up, push down
      In-outs
      Roll over heel lifts
      In-outs
 Hip flexor routine 2.
     (On hands and knees)
       Fire hydrants
       Straight leg out-back
       Donkey kicks
 
  2 (5 x Hill runs) @ full
  (steep grade)

  Duration: 5-8 second bursts

  Recovery: 2 minutes

  OR

  2 (5 x 25m) falling starts

  Recovery: 2 minutes
 1.  Cleans 80/2X5 

 2.  Back Squats 80/5x4

 3.  Bench  80/4x4

 4.  Pull Up AMAPx3

 5.  GHR 25lbs/10x3

 6.  Overhead Squat X/5X3 

 7.  Rows  x10x3

 8.  Dips  AMAPx2

 9.  Abs  120reps
 1. Light jog or bike

 2. Stretching routine

 Groin Stretch

 ITB Stretch

 Psoas Stretch

 Hamstring Stretch

 Quadricieps

 Calf Stretch 1

 Calf Stretch 2
 Workout 2
 Warm-up  Strength Training  Cool-down  

 1. 800m jog or 10min. bike

 2. Ballistic routine - see above

 3. Dynamic routine - see above
 1.  Cleans 85/2X5 

 2.  Front Squats 85/3x4

 3.  Incline  80/4x5

 4.  GHR 25lbs/10x3

 5.  Overhead Squat X/5X3 

 6.  Dips  AMAPx1

 7.  Pull Ups AMAPx2

 8. Rows x/10x3

 9.  Abs  120reps
 1. Light jog or 10m bike

 2. Static Routine above		  
 Workout 3
 Warm-up  Endurance Training  Strength Training  Cool-down

 1. 800m jog or 10min. bike

 2. Ballistic routine - see above

 3. Dynamic routine - see above
 Anaerobic Capacity
 Intensive tempo
 Volume Cut @ 70%
Pace Group 1 2 3
300m @ :49 :51.5 :58
300m @ :49 :51.5 :58
200m @ :30 :31.5 :33
200m @ :30  :31.5 :33
100m @ :14.5 :15 :15.5
100m @ :14.5 :15 :15.5

 Recovery: 50-80m walk

 Determine your training pace by 
 referring to the guideline below.

 
 1.  Cleans 80/3X5 

 2.  Back Squats 80/4x4

 3.  Bench  80/3x4

 4.  Pull Up AMAPx3

 5.  GHR 25lbs/10x3

 6.  Overhead Squat X/5X3 

 7.  Rows  x10x3

 8.  Dips  AMAPx2

 9.  Abs  120reps
 1. Light jog or 10m bike

 2. Static Routine above

 Training Pace 

 Match up your projected time for the events listed below to determine the
 training pace for your track endurance workout.

  Group 1 (100m: 10.8-11.0, 200m: 22.0-22.3, 400m: 49.4-50.2)
  Group 2 (100m: 11.3-11.4, 200m: 23.0-23.3, 400m: 51.0-52.8)
  Group 3 (100m: 11.5-11.9, 200m: 23.6-24.3, 400m: 53.4-55.3)