Sprinters workouts Nov/December/January/February
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Sunday
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Monday
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Tuesday
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Wednesday
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Thursday
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Friday
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Saturday
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1
|
2
Weight room
|
3
Mechanic day
|
4
Weight room
|
5
Handoff/Blocks
|
6
None
|
7
|
8
|
9
Weight room
|
10
TBA
|
11
Weight room
|
12
Handoff/Blocks
|
13
None
|
14
|
15
|
16
Flying 30’s x4
Weight room
|
17
Stadiums!
|
18
Weight room
|
19
Handoff/Blocks
|
20
None
|
21
|
22
Moratorium
|
23
Moratorium
|
24
Moratorium
|
25
Moratorium
|
26
Moratorium
|
27
None
Solo 4x300 full recovery
|
28
|
29
|
30
solo
Hills 10x10 seconds
|
31
Solo
1-2 mile breakdown
|
1
Moratorium
|
2
Solo
1 mile stadiums
|
3
None
|
4
|
5
|
6
Harness pulls 4x30 meters
Weight room
|
7
50 Stairs Challenge team race
|
8
Weight room
|
9
Handoff/Blocks
|
10
|
11
|
12
|
13
4x100 Halls
90%
Weight room
|
14
2x500 Walk 500 recov.
|
15
Weight room
|
16 ACT
Handoff/Blocks
|
17
No School
BYU
|
18
BYU
|
19
|
20
No School
Solo
10x50 2 min recovery
|
21
100 +Stadiums
Hills
|
22
1st class day
Mechanic
Weight room
|
23
Handoff/Blocks
|
24
Indoor State
|
25
Indoor State
|
26
|
27
50, 100, 150, 200 (Recov 20 sec, 30 sec, 45 sec)
Weight room
|
28
350 full recovery & 4x150 1 min rest between
|
29
Weight room
|
30
Hurdle
Handoff/Blocks
|
31
Weber Indoor
|
1
Weber Indoor
|
2
|
3
Hurdle
Weight room
|
4
600, 500, 400, 2 min lift
|
5
Weight room
|
6
Handoff/Blocks
|
7
Hurdle
|
8
|
9
|
10
5x50 3 min recovery
Weight room
|
11
Break downs 1 mile
|
12
Weight room
|
13
Simplot
|
14
Simplot
|
15
Simplot
|
Hurdle Workout
Nov/December/January/February
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Sunday
|
Monday
|
Tuesday
|
Wednesday
|
Thursday
|
Friday
|
Saturday
|
24
|
25
Indoor Track Meeting
|
26
|
27
Thanksgiving break
|
28
Thanksgiving break
|
29
Thanksgiving break
|
30
Thanksgiving break
|
1
|
2
Weight room
|
3
Hurdle
|
4
Weight room
|
5
Handoff/Blocks
|
6
None
|
7
|
8
|
9
Weight room
|
10
Hurdle
|
11
Weight room
|
12
Handoff/Blocks
|
13
None
|
14
|
15
|
16
Weight room
|
17
Hurdle
|
18
Weight room
|
19
Handoff/Blocks
|
20
None
|
21
|
22
Moratorium
|
23
Moratorium
|
24
Moratorium
|
25
Moratorium
|
26
Moratorium
|
27
Solo
4x300 Full Rec
Talk to West
|
28
|
29
|
30
solo
Hills 10x10 seconds
|
31
Solo
1-2 mile breakdown
|
1
Moratorium
|
2
Solo
1 mile stadiums
|
3
None
|
4
|
5
|
6
Weight room
|
7
Hurdle
|
8
Weight room
|
9
Handoff/Blocks
|
10
|
11
|
12
|
13
Weight room
|
14
Hurdle Workout
|
15
Weight room
|
16 ACT
Handoff/Blocks
|
17
No School
BYU
|
18
BYU
|
19
|
20
No School
|
21
Sprint Workout
|
22
1st class day
Hurdle
Weight room
|
23
Handoff/Blocks
|
24
Indoor State
|
25
Indoor State
|
26
|
27
Weight room
|
28
Hurdle
|
29
Weight room
|
30
Hurdle
Handoff/Blocks
|
31
Weber Indoor
|
1
Weber Indoor
|
2
|
3
Hurdle
Weight room
|
4
Sprint Workout
|
5
Hurdle
Weight room
|
6
Handoff/Blocks
|
7
Hurdle
|
8
|
9
|
10
Weight room
|
11
Hurdle
|
12
Weight room
|
13
Simplot
|
14
Simplot
|
15
Simplot
|
High Jump
Nov/December/January/February
|
||||||
Sunday
|
Monday
|
Tuesday
|
Wednesday
|
Thursday
|
Friday
|
Saturday
|
24
|
25
Indoor Track Meeting
|
26
|
27
Thanksgiving break
|
28
Thanksgiving break
|
29
Thanksgiving break
|
30
Thanksgiving break
|
1
|
2
Weight room
|
3
Sprint Workout
|
4
Weight room
|
5
Handoff/Blocks
Steps Approach
|
6
None
|
7
|
8
|
9
Weight room
|
10
Sprint Workout
|
11
Weight room
|
12
Handoff/Blocks
Steps Approach
|
13
None
|
14
|
15
|
16
Weight room
|
17
Sprint Workout
|
18
Weight room
|
19
Handoff/Blocks
Steps Approach
|
20
Layton High Jumping 3-4:30 pm
|
21
|
22
Moratorium
|
23
Moratorium
|
24
Moratorium
|
25
Moratorium
|
26
Moratorium
|
27
None
|
28
|
29
|
30
On your own
|
31
On your own
|
1
Moratorium
|
2
On your own
|
3
None
|
4
|
5
|
6
Weight room
|
7
Layton High Jumping 3-4:30 pm
|
8
Weight room
|
9
Handoff/Blocks
Steps Approach
|
10
|
11
|
12
|
13
Weight room
|
14
Sprint Workout
|
15
Weight room
|
16
Handoff/Blocks
Steps Approach
|
17
No School
BYU
|
18
BYU
|
19
|
20
No School
|
21
Layton High Jumping 3-4:30 pm
|
22
Weight room
|
23
Handoff/Blocks
Steps Approach
|
24
Indoor State
|
25
Indoor State
|
26
|
27
Weight room
|
28
Layton High Jumping 3-4:30 pm
|
29
Weight room
|
30
Handoff/Blocks
Steps Approach
|
31
Weber Indoor
|
1
Weber Indoor
|
2
|
3
Weight room
|
4
Sprint Workout
|
5
Weight room
|
6
Handoff/Blocks Steps Approach
|
7
Layton High Jumping 3-4:30 pm
|
8
|
9
|
10
Weight room
|
11
Layton High Jumping 3-4:30 pm
|
12
Weight room
|
13
Simplot
|
14
Simplot
|
15
Simplot
|
Long Jump
Nov/December/January/February
|
||||||
Sunday
|
Monday
|
Tuesday
|
Wednesday
|
Thursday
|
Friday
|
Saturday
|
24
|
25
Indoor Track Meeting
|
26
|
27
Thanksgiving break
|
28
Thanksgiving break
|
29
Thanksgiving break
|
30
Thanksgiving break
|
1
|
2
Weight room
|
3
Sprint Workout
|
4
Weight room
|
5
Handoff/Blocks
Steps Approach
|
6
None
|
7
|
8
|
9
Weight room
|
10
Sprint Workout
|
11
Weight room
|
12
Handoff/Blocks
Steps Approach
|
13
None
|
14
|
15
|
16
Weight room
|
17
Sprint Workout
|
18
Weight room
|
19
Handoff/Blocks
Steps Approach
|
20
None
|
21
|
22
Moratorium
|
23
Moratorium
|
24
Moratorium
|
25
Moratorium
|
26
Moratorium
|
27
None
|
28
|
29
|
30
On your own
|
31
On your own
|
1
Moratorium
|
2
On your own
|
3
None
|
4
|
5
|
6
Weight room
|
7
Sprint Workout
|
8
Weight room
|
9
Handoff/Blocks
Steps Approach
|
10
|
11
|
12
|
13
Weight room
|
14
Sprint Workout
|
15
Weight room
|
16
Handoff/Blocks
Steps Approach
|
17
No School
BYU
|
18
BYU
|
19
|
20
No School
|
21
Sprint Workout
|
22
Weight room
|
23
Handoff/Blocks
Steps Approach
|
24
Indoor State
|
25
Indoor State
|
26
|
27
Weight room
|
28
Sprint Workout
|
29
Weight room
|
30
Handoff/Blocks
Steps Approach
|
31
Weber Indoor
|
1
Weber Indoor
|
2
|
3
Weight room
|
4
Sprint Workout
|
5
Weight room
|
6
Handoff/Blocks Steps Approach
|
7
|
8
|
9
|
10
Weight room
|
11
Sprint Workout
|
12
Handoff/Blocks
Approach
Weight room
|
13
Simplot
|
14
Simplot
|
15
Simplot
|
Throws
|
Nov/December/January/February
|
||||||
|
Sunday
|
Monday
|
Tuesday
|
Wednesday
|
Thursday
|
Friday
|
Saturday
|
|
1
|
2
Weight room
|
3
TBA
|
4
Weight room
|
5
Handoff/Blocks
|
6
None
|
7
|
|
8
|
9
Weight room
|
10
Throw
|
11
Weight room
|
12
Throw
|
13
None
|
14
|
|
15
|
16
Flying 30’s x4
Weight room
|
17
Throw
|
18
Weight room
|
19
Throw
|
20
None
|
21
|
|
22
Moratorium
|
23
Moratorium
|
24
Moratorium
|
25
Moratorium
|
26
Moratorium
|
27
None
Solo 4x300 full recovery
|
28
|
|
29
|
30
solo
Hills 10x10 seconds
|
31
Solo
1-2 mile breakdown
|
1
Moratorium
|
2
Solo
1 mile stadiums
|
3
None
|
4
|
|
5
|
6
Harness pulls 4x30 meters
Weight room
|
7
Throw
|
8
Weight room
|
9
Throw
|
10
|
11
|
|
12
|
13
Throw
Weight room
|
14
Throw
|
15
Weight room
|
16 ACT
Throw
|
17
No School
BYU
|
18
BYU
|
|
19
|
20
No School
Solo
10x50 2 min recovery
|
21
Throw
|
22
1st class day
Mechanic
Weight room
|
23
Throw
|
24
Indoor State
|
25
Indoor State
|
|
26
|
27
50, 100, 150, 200 (Recov 20 sec, 30 sec, 45 sec)
Weight room
|
28
Throw
|
29
Weight room
|
30
Throw
|
31
Weber Indoor
|
1
Weber Indoor
|
|
2
|
3
Weight room
|
4
Throw
|
5
Weight room
|
6
Throw
|
7
Hurdle
|
8
|
|
9
|
10
Weight room
|
11
Throw
|
12
Weight room
|
13
Simplot
|
14
Simplot
|
15
Simplot
|
Pole Vault
Nov/December/January/February
| ||||||
Sunday
|
Monday
|
Tuesday
|
Wednesday
|
Thursday
|
Friday
|
Saturday
|
24
|
25
Indoor Track Meeting
|
26
|
27
Thanksgiving break
|
28
Thanksgiving break
|
29
Thanksgiving break
|
30
Thanksgiving break
|
1
|
2
Pole Drills
Weight room
|
3
Sprint Workout
|
4
Pole Drills
Weight room
|
5
Handoff/Blocks
Steps Approach
|
6
None
|
7
|
8
|
9
Pole Drills
Weight room
|
10
Sprint Workout
|
11
Pole Drills
Weight room
|
12
Handoff/Blocks
Steps Approach
|
13
None
|
14
|
15
|
16
Pole Drills
Weight room
|
17
Sprint Workout
|
18
Pole Drills
Weight room
|
19
Handoff/Blocks
Steps Approach
|
20
None
|
21
|
22
Moratorium
|
23
Moratorium
|
24
Moratorium
|
25
Moratorium
|
26
Moratorium
|
27
None
|
28
|
29
|
30
On your own
|
31
On your own
|
1
Moratorium
|
2
On your own
|
3
None
|
4
|
5
|
6
Pole Drills
Weight room
|
7
Sprint Workout
|
8
Pole Drills
Weight room
|
9
Handoff/Blocks
Steps Approach
|
10
|
11
|
12
|
13
Pole Drills
Weight room
|
14
Sprint Workout
|
15
Pole Drills
Weight room
|
16
Handoff/Blocks
Steps Approach
|
17
No School
BYU
|
18
BYU
|
19
|
20
No School
|
21
Sprint Workout
|
22
Pole Drills
Weight room
|
23
Handoff/Blocks
Steps Approach
|
24
Indoor State
|
25
Indoor State
|
26
|
27
Pole Drills
Weight room
|
28
Sprint Workout
|
29
Pole Drills
Weight room
|
30
Handoff/Blocks
Steps Approach
|
31
Weber Indoor
|
1
Weber Indoor
|
2
|
3
Pole Drills
Weight room
|
4
Sprint Workout
|
5
Pole Drills
Weight room
|
6
Handoff/Blocks Steps Approach
|
7
|
8
|
9
|
10
Pole Drills
Weight room
|
11
Sprint Workout
|
12
Handoff/Blocks
Pole Drills
Weight room
|
13
Simplot
|
14
Simplot
|
15
Simplot
|
