Multiple Teams · This week in SW Track & Field (3/18)


Hey Lakers,

This week we are kicking off the second week of the season and it looks like the weather will cooperate with us enough to have at least a few days outside so please make sure you bring clothes for both indoor and outdoor workouts each day.  While these posts are always available on the team page if you want alerts sent to your email make sure you do that for all emails you desire ALERT SIGN UP HERE (don’t worry about if you don’t know if you will be on Varsity of JV all sites will receive the same information)

 

Events this week:

-Team Store is Open:

This week only the team store is open for orders! We have a great selection of Laker apparel to purchase.  This is not mandatory for the team but we love to give families the opportunity to stylishly support the program.  There is gear and accessories for men, women, and even youth sizing.  This store will only be open until March 24th so make sure you put in your order this week!  Follow the link to purchase here –> STORE HERE.

-Spike/Shoe Night:

This Thursday (3/21) after practice join the coaches and teammates at GEAR Running on 44th and France for our annual Spike and Shoe night.  This is a night where the store opens the store up for all our athletes to get fitted for spikes and running shoes to be best prepared for the season.  Expect some good conversations, discounts, some food and most of all comfy new kicks for you to wear every afternoon!

-Season Opening Meeting Recap:

If you missed last week’s team expectation and pre season meeting, don’t worry we have created a page that so get all the info you need on the Pre Season Meeting page HERE.  It has all the information you need about athlete expectations, team philosophies, how to letter, meet and practice schedules etc.

 

Practice Schedule:

This week we will start to get into the more specific training for the team.  We hope after last week’s workouts we got some of the cobwebs of the long winter off and can’t wait to get athletes a bit more event specific training!  As noted earlier some days we are going to try to get outside, although will have at minimum core indoors daily, so make sure you have adequate clothing for indoor and outdoor workouts.  Week 1 was high intensity, low volume. We worked hard in various stations but we didn’t get the opportunity to get out and run that much. This week we will drop the intensity to a moderate level and boost our volume to a moderate level. Be prepared to get outside and run! It’s still not warm so make sure you bring a hat, gloves, and long-sleeves.

 

Monday

3:15 Attendance

3:30 Team warm-up (walk/jog)

4:00 Event-specific training

5:30 Girls Core in weight room

Boys Core in wrestling room

Event Group Workout Location Coach
D/MD Easy conversation paced run around Lake Harriet (add on to get to 40 minutes)

Hurdle mobility

Strength a la Ronnie

-Goblet Squats 2-3×10

-Single leg RDL, Single leg bridge, 2-3×10

-Half-kneel medball chop, Pull ups, Single leg calf raise, 2-3×10

*Mileage goal: 3-5

Outside then weight room Gelle, Ronnie, Jaime
S/J/H  

HIIT Circuit: Star Jumps 20, Burpee w/ Pushup 15, Bicycle Crunch 25, Squat Jumps 15, Shrimp 20, Push-up 10.

Plyo circuit, focus on sprint technique

Field Event Specific work: Jumps: Robbie/Ray

Hurdles: Jenn/Gerhardt

Inside weight room, wrestling room, and hallways Brink, Gerhardt, Jenn, Ray
Throws Weight Room and Technique Weight Room Josh
 

***Just to keep you in the know: D/MD is Distance and Mid-distance, S/J/H stands for Sprints, Jumps, and Hurdles

 

Tuesday

3:15 Attendance

3:30 Event specific warm-up

4:00 Event-specific training

5:30 Girls Core in weight room

Boys Core in wrestling room

Event Group Workout Location and time Coach
D/MD WU to Bandshell and do leg swings/stretching there

Out to Bde Maka Ska then turn around after first set:

2x(2’,1’,30”,30”) w/ 1’ jog btwn reps, 3’ btwn sets

*Newbies can walk rest if needed

10x ~80m strides focusing on proper running technique

*Mileage goal: 4-6

Outside (Lakes?) Gelle, Ronnie, Jaime
S/J/H  

Continuous Run, back parking lot, 30 minutes. Sprint on Whistle, jog on whistle. 

Weights

Focus on Stretching for Core

Outside (Beards Circle)

Inside in the weight room, wrestling room, and hallways

Brink, Gerhardt, Jenn, Ray
Throws Weight Room Josh
 

 


Wednesday

3:15 Attendance

3:30 Team warm-up (skip/jump)

4:00 Event-specific training

5:30 Girls Core in weight room

Boys Core in wrestling room

Event Group Workout Location and time Coach
D/MD Easy conversation paced run around Lake Harriet (add on to get to 40 minutes)

Hurdle mobility

Strength a la Ronnie

-Forward DB Lunge, 2-3 x12

-Speed Skaters, In & Out Hop Squats, 2-3×10

-Single leg overhead press, Shoulder Series (front, lateral, reverse flys), Prone DB Rows, 2-3×10

*Mileage goal: 3-5

Outside then weight room Gelle, Ronnie, Jaime
S/J/H  

Outdoor Hill Circuit.

Field Event Specific work, Field/Hurdles

Yoga, stretching focus,

Core

Inside weight room, wrestling room, and hallways Brink, Gerhardt, Jenn, Ray
Throws Weight Room Josh
 

 

Thursday

3:15 Attendance

3:30 Event specific warm-up

4:00 Event-specific training

5:30 Girls Core in weight room

Boys Core in wrestling room

Event Group Workout Location and time Coach
D/MD WU to Bandshell and do leg swings/stretching there

HIIT & Run circuit incorporating body weight movements (i.e. squats, lunges), as well as hill runs and strides

*Mileage goal: 4-6

Outside (Lakes?) Gelle, Ronnie, Jaime
S/J/H  

1-2 Mile Jog after warm-up (Bandshell and back), slow recovery focus.

Weight circuit

Outside jog to Bandshell

Inside weight room for circuit

Brink, Gerhardt, Jenn, Ray
Throws Weight Room Josh
 

 

Friday

3:15 Attendance

3:30 Team warm-up (walk/jog)

4:00 Event-specific training

5:30 Girls Core in weight room

Boys Core in wrestling room

Event Group Workout Location and time Coach
D/MD Partner 400s at tempo pace (hopefully on the track!). Goal is 10-20 in 1 hour.

Hurdle mobility

*Mileage goal: 4-6

Track Gelle, Ronnie, Jaime
S/J/H  

HIIT Circuit:

Squat Jumps 20, Mountain Climbers 15, Push-Ups 10, Star Jump 15, Side Climbers 10 each side, 

Stairs: Every, Skip 1, Skip 2, Skip 1, Every

Hurdle Mobility

Field Events Work.

Inside weight room, wrestling room, and hallways Brink, Gerhardt, Jenn, Ray
Throws
 

 

Have a great week and can’t wait to see you guys out there! Keep perservering through the next few weeks and soon enough you’ll be in better shape than when you started and start to see some improvements in time and Personal Bests.  For now lets work on getting our baseline and setting goals to see what we need to work on.

 

-The Coaches