Phase I (First 5 Weeks) Mileage, Strength, Endurance
Phase II (Second 5 weeks) Speed, Speed endurance, race strategy
Phase III (Last 4 Weeks) Quality speed, maintenance endurance
Weekly: 1 speed, 1 strength-endurance, 1 tempo, 1 long
Other days: include active recovery, rest
Tiger Twelve
1. B._.S. stretch
2. Yoga drill
3. Leg Swing: side-to-side
4. Leg Swing: back-and-forth
5. Strides
6. “A” skips
7. “B” skips
8. “C” skips
9. Sprint Lunges
10. Backward Strides
11. Side Steps
12. Speed Steps
Every workout ends with one of the following three activities
Weights in the weight room
Light weights done at High repetition
Plyometrics
Jumping, bounding, and lunging
Push-ups and Sit up
Exactly what the names says
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March 2006 |
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Sunday |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
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1 |
2 |
3 |
4 |
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5 |
6 NO-SCHOOL MID WINTER BREAK |
7 NO-SCHOOL MID WINTER BREAK |
8 NO-SCHOOL MID WINTER BREAK |
9 NO-SCHOOL MID WINTER BREAK |
10 NO-SCHOOL MID WINTER BREAK |
11 |
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12 Phase I First 5 Weeks Mileage, Strength, Endurance |
13 Gym Practice Begins Boys in Room #41 Girls in Health Room Light Run 3-5 Pair up with a Veteran. Goal setting Chalk Talk |
14 Gym Practice Fitness Testing Tiger 12; Flying 50’s(x8) 12 Min Run and 40 Yd Dash Alt: Timed 3 Mile short bridges |
15 Gym Practice W/ups & Stretch Beaver Island Trail Progressive Run Slow for First Mile build and cool down go home |
16 Gym Practice W/ups & Stretch Plyos Run
25 Min |
17 Gym Practice W/ups & Stretch Easy 3-5 Pair up WTS |
18 On your own Long Run 6 Miles or 50 Min. |
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19 |
20 T-12 Gym Practice Starts at Easy 3-5 6X100 excel 10X10Push ups 10X25 Sit ups Plyos WTS |
21
T-12 Gym Practice Starts at Hills 7-10X Hospital Hills Plyos |
22
T-12 Gym Practice Starts at Fartlek
Ladder 1,2,3,4,5,4,3,2,1, Rest phase is 15 sec. shorter than race pace WTS |
23
T-12 Gym Practice Starts at Speed Short 2,2,4,4,8,4,4,2,2, 10X10 PU 10X25 Sit ups |
24
T-12 Gym Practice Starts at Easy 4-6 Miles Plyos
Stairs Hand out WTS |
25 Husky Classic @ SCSU field house |
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26 |
27
T-12 Gym Practice Starts at Hills at Calvery 7-10X WTS |
28
T-12 Gym Practice Starts at Easy 5-7 6X 150 Plyos 10X12 pu |
29
T-12 Gym Practice Starts at Speed Long 5X1000 75-85% Medium, Hard, Race. WTS |
30
T-12 Gym Practice Starts at Tempo Run 1 mile warm up 2-3 @ 2Mile Race Pace 1 mile cool down 10X 12 pu & 10X25 Sit
ups |
31
T-12 Gym Practice Starts at Easy 3-4 Miles Easy 6 X 100 Strides WTS |
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April 2006 |
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Sunday |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
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1 CLC Indoor @SCSU Field House Be there by Meet Starts at |
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2 Increase WTS or Reps this week |
3
T-12 Practice Starts at Progressive Run Hospital – Munsinger Work up to 70% MHR |
4
T-12 Practice Starts at Speed Short 1,1,2,2,4,4,4,2,1,1 3 mile cool down Plyos Plyos10X12, 10X25 |
5
T-12 Practice Starts at Longer 6-8 Miles WTS |
6
T-12 Practice Starts at Farlick
Ladder 1,2,3,4,5,4,3,2,1, 15 sec less recovery. TECH P/T CON. |
7
T-12 Practice Starts at Easy 4-5 miles WTS |
8 |
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9 |
10
T-12 Practice Starts at Easy 3-5 Miles Plyos 6X100 build ups WTS |
11 Meet Little Falls &Rocori @ Rocori
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12
T-12 Practice Starts at 2-4 Easy Soccer or Frisbee Plyos WTS |
13
T-12 Practice Starts at Speed Long Intervals 4X1200 2&3 Lap faster 85% MHR last lap |
14
No School Spring Break Easy 3-4 miles Plyos. |
15 Long Run 7 Miles |
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16 Phase II Speed Turnover Speed Endurance |
17
No School Spring Break Choose 1.Pick a route w/rolling hills 2. find 80-100yds steep grade X6 WTS |
18 T-12 Practice Starts at 3-5 Easy Meet warm up Hand-offs Plyos
10X15 10X25 |
19 T-12
Practice Starts at Progressive Chase 400’s X 8 Each one progressively faster WTS |
20 T-12
Practice Starts at Easy Plyos 3-4 miles 8XFlying 150s Plyos
10X15 10X25 |
21 Meet Cathedral, Little Falls, Apollo @ Apollo |
22 Short Run 4-5 Miles Easy |
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23 |
24 T-12
Practice Starts at 3-5 Easy WTS |
25 Meet Mora, Brainerd, Sartell @ Tech 3:30 |
26 T-12
Practice Starts at Plyos Easy 4-6 miles 8X100 Accelerations WTS |
27 Meet MONTI Invite @Monticello |
28 T-12
Practice Starts at Plyos
Ultimate Frisbee or soccer. |
29 Long Run 8 Miles |
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30 |
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May 2006 |
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Sunday |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
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1 Fastest runner 1st 800 Speed Long 1200 5000 800 1000 1200 WTS |
2
T-12 Practice Starts at 5-7 easy Plyos Sit-ups / Plyos |
3
T-12 Practice Starts at Speed short 8X200 WTS |
4
T-12 Practice Starts at South Junior Invitational Run over and help with meet Sit-up / Plyos |
5
T-12 Practice Starts at JV Mega Meet @ Sartell |
6 Mega Meet @ Sauk Rapids |
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7 |
8
T-12 Practice Starts at 3-5 Easy 5X100 M accelerators sit/up 10X12 Push up 10X35 WTS |
9 True Team Meet @3:30 |
10
T-12 Practice Starts at Short Tempo Game Intervals Plyos WTS |
11
T-12 Practice Starts at Easy 4-5 DQ Run sit/up 10X12 Push up 10X35 |
12
T-12 Practice Starts at Speed Long 6X800 2nd half faster then first JV CLC @ ROCORI WTS |
13 Long run 6 miles Easy |
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14 |
15
T-12 Practice Starts at Easy 100’s 6X100 get a
sweat going and then go home |
16
CLC Championship Outdoor Host Tech @ Apollo |
17
T-12 Practice Starts at Easy 4-6 Plyos WTS |
18
T-12 3X1200 Tempo 3X600 1X400 @ 75 1X200 @ 30 situps
10X12 Push up 10X35 |
19
T-12 Short Speed 200’s 100’s Jog curve sprint straights |
20 Long rung 4 miles |
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21 |
22
T-12 2 mile warm up Relays at 1 mile cool down |
23
T-12 Med effort Starts and Finishes Hand offs Plyos |
24T-12 EASY 3 Slow break a sweat. Be kind to your body. |
25
T-12 South Sub Section @Sauk
Rapids |
26
T-12 plyo and
WTS |
27 Long run 5 Miles |
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28 |
29
T-12 No School Easy run |
30 Short Speed 200’s / 100’s |
31 Short Speed Accelloators |
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