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2011-12 Christmas workout Schedule XC

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2011-12 Christmas workout Schedule XC Powered By Docstoc
					                                   2011-2012 CHRISTMAS BREAK TUNE-UP WORKOUT SCHEDULE

      Sunday                       Monday                        Tuesday                      Wednesday                      Thursday                        Friday                       Saturday
    December 18, 2011            December 19, 2011              December 20, 2011              December 21, 2011             December 22, 2011            December 23, 2011              December 24, 2011


                                                                                           A FUN WORKOUT DAY OF
                             10 minute warm up, stretch,                                      SWIMMING LAPS OR                                        10 minute warm up, stretch,
                             then do core body activities     30 minute run followed by       BIKING, OR ROLLER         30 Minute Run followed by     then do core body activities     35 minute run followed by
      30 Minute Run            (abs push ups, Lunges,        stretching and then 5 x 100     BLADING, get heart rate   some good stretching and 5       (abs push ups, Lunges,        some good stretching and 5
                             weights, drills). Then follow           meter strides          above 160 for most of the      x 100 meter strides        weights, drills). Then follow       x 100 meter strides
                                 with a 20 miute run.                                         workout, for at least 45                                    with a 20 miute run.
                                                                                                    minutes.

    December 25, 2011            December 26, 2011              December 27, 2011              December 28, 2011             December 29, 2011            December 30, 2011              December 31, 2011
                                                                                               FARTLEK DAY: A
                                                           A FUN WORKOUT DAY OF             CONTINOUS RUN WITH                                       A FUN WORKOUT DAY OF
                             10 minute warm up, stretch,      SWIMMING LAPS OR               SEGMENTS OF 3 MIN                                          SWIMMING LAPS OR
OFF or an easy run of your   then do core body activities     BIKING, OR ROLLER               MODERATE AND 2               35 Minute Run followed by    BIKING, OR ROLLER
 choice followed by some       (abs push ups, Lunges,        BLADING, get heart rate         MINUTES HARDER, 4            some good stretching and 5   BLADING, get heart rate          20 minutes eacy or OFF
      good stretching        weights, drills). Then follow  above 160 for most of the           SETS TOTAL=20                 x 100 meter strides     above 160 for most of the
                                 with a 20 miute run.         workout, for at least 45     MINUTES, then stretch real                                   workout, for at least 45
                                                                    minutes.               well and then do about 4-5                                         minutes.
                                                                                                      strides
     January 1, 2012               January 2, 2012                January 3, 2012                January 4, 2012               January 5, 2012              January 6, 2012                January 7, 2012
                                                                 FARTLEK DAY: A
                                                              CONTINOUS RUN WITH
                             10 minute warm up, stretch,       SEGMENTS OF 3 MIN
                                                                                             FIRST DAY OF SCHOOL
 45-55 minute run followed   then do core body activities       MODERATE AND 2
                                                                                           (run 45 minutes on your own
  by some good stretching      (abs push ups, Lunges,          MINUTES HARDER, 4                                             6:30 morning practice       6:30 morning practice
                                                                                             in the afternoon or in the
   and then a few strides    weights, drills). Then follow        SETS TOTAL=20
                                                                                             morning (just let me know)
                                 with a 20 miute run.        MINUTES, then stretch real
                                                             well and then do about 4-5
                                                                        strides




    NOTES: Pretty much this is a guideline that you can alter in any way that fits your schedule. In addition, please make sure you do abs and push ups at the end of each
 workout and do anywhere between 5-10 100 meter strides easy as recovery. Also, PLEASE do not run in the heat of the day or in icey conditions. it is a good idea to try to get
your runs done early in the day so that they get done without interference from random schedule conflicts in the day. Once your main run is done and if you feel good, it is not
 a bad idea to go a second easy run in the afternoon. in fact it is very beneficial. If you have any questions, just text me. If you have not bought any shoes recently, you may
                                                   want to get some so that you have a good pair for the Spring. Have fun!!!!!
                            2010 WILDCAT XC SUMMER TUNE-UP WORKOUT SCHEDULE
   Sunday                   Monday     Tuesday  Wednesday   Thursday  Friday                                                                           Saturday
   June 13, 2010           June 14, 2010            June 15, 2010            June 16, 2010           June 17, 2010            June 18, 2010            June 19, 2010

                        15 minute warm up,       FARTLEK DAY: A                                   15 minute warm up,          FARTLEK DAY: A
                        stretch, then do core CONTINOUS RUN WITH                                  stretch, then do core    CONTINOUS RUN WITH
                                               SEGMENTS OF 4 MIN                                                            SEGMENTS OF 3 MIN
 45 Minute Run           body activities (abs   MODERATE AND 4              40 minute run          body activities (abs      MODERATE AND 60          35 miutes run
                         push ups, Lunges,     MINUTES HARDER, 3                                   push ups, Lunges,      SECONDS HARD, 5 SETS
                        weights, leg swings) SETS TOTAL=24 MINUTES                                weights, leg swings)       TOTAL=20 MINUTES


   June 20, 2010           June 21, 2010            June 22, 2010            June 23, 2010           June 24, 2010            June 25, 2010            June 26, 2010

                        15 minute warm up,       FARTLEK DAY: A                                   15 minute warm up,          FARTLEK DAY: A
                        stretch, then do core CONTINOUS RUN WITH                                  stretch, then do core    CONTINOUS RUN WITH
                                               SEGMENTS OF 4 MIN                                                            SEGMENTS OF 3 MIN
 50 Minute Run           body activities (abs   MODERATE AND 4              45 minute run          body activities (abs      MODERATE AND 60          20 miutes run
                         push ups, Lunges,     MINUTES HARDER, 3                                   push ups, Lunges,      SECONDS HARD, 5 SETS
                        weights, leg swings) SETS TOTAL=24 MINUTES                                weights, leg swings)       TOTAL=20 MINUTES


   June 27, 2010           June 28, 2010            June 29, 2010            June 30, 2010             July 1, 2010            July 2, 2010             July 3, 2010

                        15 minute warm up,       FARTLEK DAY: A                                   15 minute warm up,          FARTLEK DAY: A
                        stretch, then do core CONTINOUS RUN WITH                                  stretch, then do core    CONTINOUS RUN WITH
                                               SEGMENTS OF 4 MIN                                                            SEGMENTS OF 3 MIN
 55 Minute Run           body activities (abs   MODERATE AND 4              50 minute run          body activities (abs      MODERATE AND 60          25 miutes run
                         push ups, Lunges,     MINUTES HARDER, 3                                   push ups, Lunges,      SECONDS HARD, 5 SETS
                        weights, leg swings) SETS TOTAL=24 MINUTES                                weights, leg swings)       TOTAL=20 MINUTES


    July 4, 2010            July 5, 2010             July 6, 2010             July 7, 2010             July 8, 2010            July 9, 2010            July 10, 2010

                       NO PRACTICE / RUN NO PRACTICE / RUN NO PRACTICE / RUN NO PRACTICE / RUN NO PRACTICE / RUN
                        ON YOUR OWN!!!    ON YOUR OWN!!!    ON YOUR OWN!!!    ON YOUR OWN!!!    ON YOUR OWN!!!
 60 Minute Run            DO SIMILAR        DO SIMILAR        DO SIMILAR        DO SIMILAR        DO SIMILAR                                          30 miutes run
                        WORKOUT AS A      WORKOUT AS A      WORKOUT AS A      WORKOUT AS A      WORKOUT AS A
                         NORMAL WEEK       NORMAL WEEK       NORMAL WEEK       NORMAL WEEK       NORMAL WEEK




NOTES: On Monday's and Thursday for the circuit training, please do a good warm up and then stretch very well. Then you can do a variety of core body activities, 5 X
 50 yard lunges with a walk back in between, 6 x 100 meter strides with a jog back in between, 6 x 100 meter of drills with a jog back in between (high knees, butt kick,
                  high knee extension, shuffle right, shuffle left, high knee skip), 2 x as many as you can do leg lifts, 5 minute jog, abs and push ups.
                       2010 WILDCAT XC SUMMER TUNE-UP WORKOUT SCHEDULE
 Sunday                Monday     Tuesday  Wednesday   Thursday  Friday                                                                         Saturday
 July 11, 2010         July 12, 2010           July 13, 2010           July 14, 2010            July 15, 2010           July 16, 2010            July 17, 2010

                   15 minute warm up,       FARTLEK DAY: A                                  15 minute warm up,          FARTLEK DAY: A
                   stretch, then do core CONTINOUS RUN WITH                                 stretch, then do core    CONTINOUS RUN WITH
                                          SEGMENTS OF 4 MIN                                                           SEGMENTS OF 3 MIN
45 Minute Run       body activities (abs   MODERATE AND 4             40 minute run          body activities (abs      MODERATE AND 60          35 miutes run
                    push ups, Lunges,     MINUTES HARDER, 3                                  push ups, Lunges,      SECONDS HARD, 5 SETS
                   weights, leg swings) SETS TOTAL=24 MINUTES                               weights, leg swings)       TOTAL=20 MINUTES


 July 18, 2010         July 19, 2010           July 20, 2010           July 21, 2010            July 22, 2010           July 23, 2010            July 24, 2010

                   15 minute warm up,       FARTLEK DAY: A                                  15 minute warm up,          FARTLEK DAY: A
                   stretch, then do core CONTINOUS RUN WITH                                 stretch, then do core    CONTINOUS RUN WITH
                                          SEGMENTS OF 4 MIN                                                           SEGMENTS OF 3 MIN
60 Minute Run       body activities (abs   MODERATE AND 4             20 minute run          body activities (abs      MODERATE AND 60          20 miutes run
                    push ups, Lunges,     MINUTES HARDER, 3                                  push ups, Lunges,      SECONDS HARD, 5 SETS
                   weights, leg swings) SETS TOTAL=24 MINUTES                               weights, leg swings)       TOTAL=20 MINUTES


 July 25, 2010         July 26, 2010           July 27, 2010           July 28, 2010            July 29, 2010           July 30, 2010            July 31, 2010

                   15 minute warm up,       FARTLEK DAY: A                                  15 minute warm up,          FARTLEK DAY: A
                   stretch, then do core CONTINOUS RUN WITH                                 stretch, then do core    CONTINOUS RUN WITH
                                          SEGMENTS OF 4 MIN                                                           SEGMENTS OF 3 MIN
65 Minute Run       body activities (abs   MODERATE AND 4             30 minute run          body activities (abs      MODERATE AND 60          25 miutes run
                    push ups, Lunges,     MINUTES HARDER, 3                                  push ups, Lunges,      SECONDS HARD, 5 SETS
                   weights, leg swings) SETS TOTAL=24 MINUTES                               weights, leg swings)       TOTAL=20 MINUTES


August 1, 2010        August 2, 2010          August 3, 2010          August 4, 2010           August 5, 2010          August 6, 2010           August 7, 2010

                   15 minute warm up,       FARTLEK DAY: A                                  15 minute warm up,          FARTLEK DAY: A
                   stretch, then do core CONTINOUS RUN WITH                                 stretch, then do core    CONTINOUS RUN WITH
                                          SEGMENTS OF 4 MIN                                                           SEGMENTS OF 3 MIN
70 Minute Run       body activities (abs   MODERATE AND 4             40 minute run          body activities (abs      MODERATE AND 60          30 miutes run
                    push ups, Lunges,     MINUTES HARDER, 3                                  push ups, Lunges,      SECONDS HARD, 5 SETS
                   weights, leg swings) SETS TOTAL=24 MINUTES                               weights, leg swings)       TOTAL=20 MINUTES




                 NOTES: Remember to have fun and to drink a ton of water and take naps during the day if you can. You will love it if you do!

				
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