Christmas Break Strength training

Christmas break Strength training

Hey guys here is the strength training for you guys on Christmas break that have access to a gym. I have also attached links for YouTube video's if you have questions about any of the movements. This is for 2 days a week so you can still do running workouts coupled with this. Let me know if you guys have any questions.

Davis Track and Field Christmas break Strength & Conditioning

Day 1

1.) Back Squats https://www.youtube.com/watch?v=ultWZbUMPL8

    4x8-12

2.) Shoulder press DB or Barbell https://www.youtube.com/watch?v=5yWaNOvgFCM

    4x8-10

3.) Pushups

    3x max effort

3b.) Bulgarian split squat https://www.youtube.com/watch?v=-FATUF39KNo

    3x10-12 (each leg) 

4.) Single leg DB RDL https://www.youtube.com/watch?v=-B7v7IAtPso

    3x10 (each leg) 

4b.) DB/KB Single arm Suitcase Deadlifts https://www.youtube.com/watch?v=FSAhSuPEfPU

    3x12 (each side) 

5.) Plank Hold https://www.youtube.com/watch?v=sZxrs3C209k

    accumulate 5:00 in as few break as possible

Day 2

1.) Deadlift https://www.youtube.com/watch?v=1ZXobu7JvvE

    5x6-8

2.) Pull-ups

    4xmax effort rest 2-3min between sets

3.) Single arm DB Row https://www.youtube.com/watch?v=xl1YiqQY2vA

    4x8-10 (each arm) 

3b.) KB Swings https://www.youtube.com/watch?v=mKDIuUbH94Q

    4x15-20

4.) Good Mornings (Banded or with Barbell) https://www.youtube.com/watch?v=YA-h3n9L4YU

    3x10-12

4b.) DB Glute bridge https://www.youtube.com/watch?v=JpDDoINkrog

    3x15

5.) Situps

    accumulate 200 situps in as big sets as possible

Day 3

1.) Back Squats 

    4x12-15 *Try and do the same weight as last week, with more reps. 

2.) Shoulder press DB or Barbell

    4x6-8 *Heavier then last week. 

3.) DB Bench Press

    3x12-15

3b.) KB or DB Side lunge https://www.youtube.com/watch?v=ktdMS7WBwck

    3x10-12 (each leg) 

4.) Walking RDL's https://www.youtube.com/watch?v=4tVbQPVzdIc

    3x10 (each leg) 

4b.) DB/KB Suitcase Deadlifts 

    3x15

5.) Wall Sit

    accumulate 5:00 in as few break as possible

Day 4

1.) Deadlift

    5x8-10 *Same weight as last week, but with more reps

2.) Pull-ups

    4xmax effort rest 2-3min between sets

3.) Bent over Barbell Row https://www.youtube.com/watch?v=VKFeB7ST830

    4x10-12

3b.) KB Swings

    4x10-15 *Heavier then last week. 

4.) Good Mornings (Banded or with Barbell) 

    3x10-12

4b.) DB Glute bridge

    3x15

5.) Crunches

    Accumulate 300 in as big sets as possible. 

Soft Lockdown Workouts for home.

 Hey guys here are some more home workouts to do while we are in a soft closure. If you are able to go to the gym such as Vasa, or have your home gym then do the normal workouts for this week. I will make another post by the end of this week for more gym workouts you can do. For those of you who don't have access to gym equipment these are workouts for you, and you can do the other home workouts that were previously posted. Let me know if you guys have any questions. 

Week 1 12/14/20	Tabata (8 rounds of 20 seconds working 10 seconds rest) of the following movements rest 1:00 between each movement		1.) 300 Air squats 200 Pushups 100 situps *Every time you need to stop and rest perform 5 burpees before starting again.
	1.) pushups
	2.) situps
	3.) mountain climbers
	4.) air squats
	5.) lunges
Week 2 12/21/20	1.) CHAD Find a chair or something you can do step ups on that is about 20" Perform 1000 step ups (500 each leg) as fast as you can		1.) 10 Rounds for time 10 HR pushups 10 Air Squats 10 (each leg) mtn. Climbers
Week 3 12/28/20	1.) Ruck workout Fill your backpack with 20-40# of weight 5 Rounds of 10 hand Release pushups 20 air squats rest 2:00 5 Rounds of 10 Burpees 10 (each leg) lunges		1.) Max effort holds Hold the movements for as long as you can 2:00 rest between movements Wall Sit plank hold on elbows Side plank (each side)  max sit up in 3:00 rest as needed then repeat

2020-2021 Workouts/Lift per events

 2020-2021 Indoor Track Workouts 

Sprints- 

Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Satur
	30  Team Meeting  (Mechanics Day?)	December  1  Weight room	2  -Mechanics Day   -10 to 15 min easy run in hallway (optional)  -Abs	3  Weight room	4  -Recovery day: (Swimming, yoga, cycling)  -Abs	5
6	7  Parent Teacher Conference  -15 min run with stairs in hallway/ Plyos  -Abs	8  Weight room	9  -Drills  -Time5x200 ( 1000m circuit), with plyos  -Abs	10  Weight   room	11  -Recovery day: (Swimming, yoga, cycling)  -Abs	12
13	14  -Drills  -2x 4x100m with 3 min@75%  -Abs	15  Weight room	16  -Drills  -Timed 4x300 (1200m circuit)  -Abs	17  Weight room	18  -Recovery day: (Swimming, yoga, cycling)  -Abs	19
20	21  -Drills  -2x 4-5 x100m@75%  -Abs     Winter   Break	22   -30 min run  -Abs           Winter Break	23  Moratorium      Winter Break	24  Moratorium      Winter Break	25  Moratorium      Winter Break	26  Moratorium      Winter Break
27  Moratorium      Winter Break	28  -Drills  -2x4-5x200m  @70-75%  -Abs     Winter Break	29  -Drills  -4x400m stadiums(1600m circuit)   -Abs  Winter Break	30  -Drills  -Hills, 6-8x20m@95%  -Abs  Winter   Break	31  -Drills  -300 TT and 200TT  -Abs  Winter   Break	January  1  -Recovery Day  -Abs  Winter Break	2
3	4  -Drills  -6-8x200m  %80%  -Abs	5  Weight room	6  -Drills  -Hills, 8xfly 30’s   -Abs	7  Weight room	8  -Drills  -Blocks/ Handoffs  -Abs	9
10	11  -Drills  -2x4x300m @80%  -Abs	12  -Drills  -4x400m stadiums(1600m circuit)  Weight room	13  -Drills  -Hills, 8xfly 30’s   -Abs	14  -Drills  -2x4-5x200m  @70-75%     Weight room	15  -Blocks/  Handoffs  -Abs	16
17	18  -Mechanics  -4x100m  -Abs	19   No School  -Drills  -8x200m( 1800m circuit) w/ plyos  -Abs  Weight room	20  -Drills  -Hills, 3-5x fly 50’s  -Abs	21  -Drills  -2x3-4x300m  @70%, 75% and 80%        Weight room	22  -Blocks/ Handoffs  -Abs	23
24	25  -Drills  -4-6x150s	26  --Drills  -50, 100, 150, 200(Rec  20 sec, 30 sec, 45 sec)  Weight room	27  -Drills  -1600-2000m “Core-dio” circuit  -Abs	28  -Drills  -Mile breakdown?  -Abs     Weight room	29  -Blocks/ Handoffs  -Abs	30
31	February  1  -Drills  -350 full rec., 4x150@ 90%  -Abs	2  -Drills  -2-4x300m, sprint-cruise-sprint (50-100-150)  Weight room	3  -Drills  -2000m “core-dio”  -Abs	4  -Drills  -800m TT        Weight room	5  -Blocks/ Handoffs  -Abs	6
7	8  -Drills  -Mile Breakdown  -Abs	9  -600, 500, 400 with 2 min rest     Weight room	10  -Drills  -20 min. run  -Abs	11  -Drills  -400m TT  -200m TT  Weight room	12  -Blocks/ Handoffs  -Abs	13
14	15  -Drills  -2x300m+  300m 30 sec. rest, full rec between sets@95%  -Abs  No School	16  -Drills  -Mile stadiums              Weight room	17  -Drills  -3x600 @70-75%  -Abs	18  -800m TT  Weight room	19  Blocks/  Handoffs  -Abs	20
21	22  -Drills  -2 mile breakdowns  -Abs	23  -Drills  -5x50 hills, 3 min recovery     Weight room	24  -Drills  -3-4x100m build-ups@95%  -Abs	25  -Drills  -400 TT  -2x200s     Weight room	26	27

 

Hurdles- 

Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Satu
	30  Team Meeting	December  1  Weight room	2  Sprints	3  Weight room	4  Hurdle   Work on Starts and baiscs of hurdling – learn drills, etc.	5
6	7  Parent Teacher Conference	8  Weight room	9  Sprints	10  Weight room	11  Hurdle Drills  10x1 to first hurdle	12
13	14  Sprints	15  Weight room	16  Sprints	17  Weight room	18  Hurdle Drills  5x2,5x1 hurdle	19
20	21  Sprints  Winter Break	22   Sprints    Winter Break	23  None    Winter Break	24  None    Winter Break	25  None    Winter Break	26  None
27  None	28  Sprints    Winter Break	29  Sprints    Winter Break	30  Sprints    Winter Break	31  Sprints      Winter Break	January  1  Sprints      Winter Break	2
3	4  Hurdle	5  Weight room	6  Hurdle	7  Weight room	8  Sprints	9
10	11  Hurdle	12  sprint  Weight room	13  Hurdle	14  sprint  Weight room	15  Sprints	16
17	18  Hurdle	19   sprint  No School  Weight room	20  Hurdle	21  sprint  Weight room	22  Sprints	23
24	25  Hurdle	26  sprint  Weight room	27  Hurdle	28  sprint  Weight room	29  Sprints	30
31	February  1  Hurdle	2  sprint  Weight room	3  Hurdle	4  sprint  Weight room	5  Sprints	6
7	8  hurdle	9  Weight room	10  Hurdle	11  Weight room	12  Sprints	13
14	15  No School	16  Weight room	17  Hurdle	18  Weight room	19  Sprints	20
21	22  Hurdle	23  Weight room	24  Hurdle	25  Weight room	26  Sprints	27
28

 

Jumps- 

Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Satu
	30  Team Meeting	December  1  Weight room	2  Sprints	3  Weight room	4  sprints	5
6	7  Parent Teacher Conference  Sprints	8  Weight room  Sprints	9  Sprints	10  Weight room  Sprints	11  sprints	12
13	14  Jump	15  Weight room	16  Sprints	17  Weight room	18  sprints	19
20	21  Jump      Winter Break	22   Sprints      Winter Break	23  None  Winter Break	24  None  Winter Break	25  None      Winter Break	26
27	28  Jump        Winter Break	29  Sprints      Winter Break	30  Sprints      Winter Break	31  Sprints    Winter Break	January  1  Sprints        Winter Break	2
3	4  Jump	5    Weight room	6  Sprints	7  Weight room	8  sprints	9
10	11  Jump	12  Sprints    Weight room	13  Sprints	14  Sprints    Weight room	15  sprints	16
17	18  Jump	19   Sprints    No School  Weight room	20  Sprints	21  Sprints    Weight room	22  sprints	23
24	25  Jump	26  Sprints    Weight room	27  Sprints	28  Sprints    Weight room	29  sprints	30
31	February  1  Jump	2  Sprints    Weight room	3  Sprints	4  Sprints    Weight room	5  sprints	6
7	8  Jump	9  Sprints    Weight room	10  Sprints	11  Sprints    Weight room	12  Sprints	13
14	15  No School  Sprints	16  Sprints    Weight room	17  Sprints	18  Sprints    Weight room	19  Sprints	20
21	22  Jump	23  Sprints    Weight room	24  Sprints	25  Sprints    Weight room	26  sprints	27
28

 

Throws-Hyde 

Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Satu
	30  Team Meeting	December  1  Weight room	2  Shot Put  Drills	3  Weight room	4  Shot Put  Drills	5
6	7  Parent Teacher Conference	8  Weight room	9  Weight Throw	10  Weight room	11  Weight  Throw	12
13	14  Weight  Throw	15  Weight room	16  Shot Put	17  Weight room	18  Shot/Weight  Competition	19
20	21    Winter Break	22     Winter Break	23    Winter Break	24    Winter Break	25    Winter Break	26
27	28    Winter Break	29    Winter Break	30    Winter Break	31    Winter Break	January  1    Winter Break	2
3	4  Shot Put	5  Weight room	6  Discus Drills	7  Weight room	8  Weight  Throw	9
10	11  Shot Put	12  Weight room	13  Shot/Disc  Drills	14  Weight room	15  Weight  Throw	16
17	18  Shot Put	19   No School  Weight room	20  Shot Put  Disc Drills	21  Weight room	22  Weight  Throw	23
24	25  Discus   Drills	26  Weight room	27  Shot Put	28  Weight room	29  Weight  Throw	30
31	February  1  Shot Put	2  Weight room	3  Shot Put	4  Weight room	5  Weight   Throw	6
7	8  Shot Put	9  Weight room	10  Discus Drills	11  Weight room	12  Weight Throw	13
14	15  No School	16  Weight room	17  Shot Put  Discus Drills	18  Weight room	19  Shot Put	20
21	22  Weight   Throw	23  Weight room	24  Shot Put	25  Pre-meet	26  Shot/Weight Competition	27
28

 

Pole Vault- 

Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Satu
	30  Team Meeting	December  1  Weight room	2  Sprint	3  Weight room	4  Vault Drills	5
6	7  Parent Teacher Conference    Sprint	8  Weight room  Sprint	9  Sprint	10  Weight room  Sprint	11  Vault Drills	12
13	14  Sprint	15  Sprint    Weight room	16  Sprint	17  Sprint    Weight room	18  Vault Drills	19
20	21  Sprint      Winter Break	22   Sprint      Winter Break	23  None    Winter Break	24  None    Winter Break	25  None    Winter Break	26  None
27  None	28  Sprint      Winter Break	29  Sprint    Winter Break	30  Sprint      Winter Break	31  Sprint      Winter Break	January  1  Vault Drills      Winter Break	2
3	4  Sprint	5  Sprint    Weight room	6  Sprint	7  Sprint    Weight room	8  Vault Drills	9
10	11  Sprint	12  Sprint    Weight room	13  Sprint	14  Sprint    Weight room	15  Vault Drills	16
17	18  Sprint	19   Sprint    No School  Weight room	20  Sprint	21  Sprint    Weight room	22  Vault Drills	23
24	25  Sprint	26  Sprint    Weight room	27  Sprint	28  Sprint    Weight room	29  Vault Drills	30
31	February  1  Sprint	2  Sprint    Weight room	3  Sprint	4  Sprint    Weight room	5  Vault Drills	6
7	8  Sprint	9  Sprint    Weight room	10  Sprint	11  Sprint    Weight room	12  Vault Drills	13
14	15  Sprint    No School	16  Sprint    Weight room	17  Sprint	18  Sprint    Weight room	19  Vault Drills	20
21	22  Sprint	23  Sprint    Weight room	24  Sprint	25  Sprint    Weight room	26  Vault Drills	27
28

 

Distance- 

Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Satu
	30  Team Meeting	December  1  Weight room	2	3  Weight room	4	5
6	7  Parent Teacher Conference	8  Weight room	9	10  Weight room	11	12
13	14	15  Weight room	16	17  Weight room	18	19
20	21    Winter Break	22     Winter Break	23    Winter Break	24    Winter Break	25    Winter Break	26
27	28    Winter Break	29    Winter Break	30    Winter Break	31    Winter Break	January  1    Winter Break	2
3	4	5  Weight room	6	7  Weight room	8	9
10	11	12  Weight room	13	14  Weight room	15	16
17	18	19   No School  Weight room	20	21  Weight room	22	23
24	25	26  Weight room	27	28  Weight room	29	30
31	February  1	2  Weight room	3	4  Weight room	5	6
7	8	9  Weight room	10	11  Weight room	12	13
14	15  No School	16  Weight room	17	18  Weight room	19	20
21	22	23  Weight room	24	25  Weight room	26	27
28

Lift Sprinters/jumpers

Distance lift

Throwers

At home Body workouts