Sunday, December 20, 2020

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. 



Monday, December 14, 2020

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






Monday, November 23, 2020

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