From 893efe0b4a5ddd7dd4ddde2454462879a903b8ec Mon Sep 17 00:00:00 2001 From: Don Armstrong Date: Tue, 11 Jun 2013 13:24:04 -0700 Subject: [PATCH] add track workout --- posts/track_workout_20130610.mdwn | 111 ++++++++++++++++++++++++++++++ 1 file changed, 111 insertions(+) create mode 100644 posts/track_workout_20130610.mdwn diff --git a/posts/track_workout_20130610.mdwn b/posts/track_workout_20130610.mdwn new file mode 100644 index 0000000..6a0ce0e --- /dev/null +++ b/posts/track_workout_20130610.mdwn @@ -0,0 +1,111 @@ +[[!meta title="Track Workout (6/10/2013)"]] + +Our track workout this week is once again thanks to Neil! + +Warmup +====== + +Complete two laps around an ultimate field (apx. 294M per lap). First +lap jog the entire way, second lap sprint each length while doing 10 +mountain climbers at each corner of the field. To save time you don't +need to mark out an entire field, just eyeball it and run what you +think the correct distance is. + +Workout +======= + +All exercises are 15 reps each: +* Pushups +* Situps +* Jumping Jacks +* [Ice skaters (2-count)](http://www.youtube.com/watch?v=O_DzJ2_9bjM) + +* *Measures can be approximate* +* *On grass; Cleats on* +* *Any sharp pain, stop right away* + +Mark out a big plus sign (+) on a grass field with markers at the four +outer points as well as the inner point, each leg should be about 15M +(30M all the way across). Designate one workout to each point on the +cross and choose a starting point. + +Run workout as follows: + +1. from the starting point sprint to the middle point and make a sharp +90° turn in either direction, continue the sprint to the end of the +leg and perform 15 reps of the exercise appointed to that leg. + +2. When you are done with that exercise sprint back to the center and +make another 90° turn in the same direction then continue the sprint +to the end of the leg then complete the the appropriate exercise. + +3. Repeat this pattern for 25 minutes without stopping. + +Things to keep in mind +====================== + +The 90° turns should be exactly 90°. The main thing you need to watch +out for is rounding off the turn, its easy to do it, we all do it when +we get lazy, and we shouldn't. That is exactly what this is supposed +to help correct. The concept is just the same as doing suicides, when +you get low into the turn you will be able to change direction +precisely rather than doing so in an arcing turn. Really work on +getting a solid plant foot exactly on the center point, this means +timing your gait so that the plant foot is landing right where it +needs to be and not over or under shooting the mark. This is hard to +do but is worth practicing since its working on fine motor control +during full sprint and the more control you have over your body during +practice and workouts the more control you will have on the field when +it matters. + +More on pacing +--------------- + +I really want to encourage everyone to push through the entire workout +as close to 100% as you can get without stopping. Some conversation I +had after the last workout made me realize I should probably explain +why. The whole point of this type of workout is to wear the athlete +down during the course of the workout, you are supposed to have an +overall decline of intensity and pace. What this is supposed to do is +show you how your body is going to respond while under sustained +maximum output. What this means in the long run is that you will be +more aware of your energy levels while under any type of workload. By +becoming more aware of energy usage you will be able to regulate pace +and net output more efficiently and therefore make better realistic +judgements of your ability to negotiate any given situation. This said +if you must modify the workout to incorporate rests the best way to do +it is to split it in half and take about one minute rest in between +halves. Human limits are a very enigmatic thing to deal with, more +often than not when someone says they are "done" the reality is that +their actual energy levels are nowhere near that point. We have +evolutionary reserves of energy that our body partitions just in case +we need to fight when a leopard jumps out of the bushes at us or +something like that. Since Leopard sightings on ultimate fields are at +an all time low I'm pretty sure that reserve energy could be put to +better use. To put this all in perspective there is a thing in extreme +endurance sports called "hitting the wall", this is total energy +depletion and it is crippling blow to the athletes ability to push +forward. +[This is what hitting the wall looks like.](http://www.youtube.com/watch?v=LKf1eTzmK14) +Seeing episodes like this really make me rethink the meaning of +"tired". + +Exercise breakdowns +=================== + +You should all know how to do pushups, sit ups, and jumping jacks, If +you don't I am legitimately interested in how you made it through any +K-12 P.E. class. + +Ice Skaters +----------- + +These are two count (eg. 1-2, 2-2, 3-2, 4-2, etc…) Make sure you are +using the same planting and turn techniques that I mentioned above and +in the last workout. Don't worry if you are not really quick with them +at first, they take a bit of practice so just do your best. the video +below is a good description of them. + +[http://www.youtube.com/watch?v=O_DzJ2_9bjM](http://www.youtube.com/watch?v=O_DzJ2_9bjM) + +[[!tag track]] -- 2.39.2