WORKOUT 3/31/20

WORKOUTS SHALL BE MADE UP EACH MORNING NOW RATHER THAN THE DAY BEFORE.

ACTIVE WARMUP NOW INCLUDES DYNAMIC FLEXATION EXERCISES, BODY WEIGHT CIRCUITS, LEG CIRCUITS AND ANY ADDITIONAL EXERCISE FORE EACH GROUP. REFER TO THAT PAGE ON THE TOP OF THE BLOG ON THE RIGHT.

CROSS COUNTRY COURSE IS NOW MARKED FROM STARTING LINE ( ACROSS FROM CURVED LINE BY JAVELIN, 200 METERS, 400 METERS, 800 METERS AND 1000 METERS IS MARKED FOR FUTURE TRAINING. LOOK ON GROUND FOR DISTANCE.



ESTABLISHED DISTANCE RUNNERS

ACTIVE WARMUP
2 MILE WARMUP RUN
3 X 1 MILE VO2 MAX (RUN EACH MILE AT 1/2 OF 2 MILE VO2 MAX TIME)
example: original 2 mile 17:00 vo2 max = 1st mile at 8:30 with 8:30 recovery x 3
RUN EACH MILE STARTING AT MARKING FOR THE JAVELIN ADJACENT THE STARTING LINE FOR XC....RUN OLD COURSE TO THE BASKETBALL HOOP
REST = VO2 MAX TIME BETWEEN EACH MILE
2 MILE COOLDOWN RUN
LEG CIRCUITS

ESTABLISHED SHOT PUT THROWERS

BODYWEIGHT CIRCUITS (2 SETS)
DOUBLE CHECK WITH COACH MORRISSEY SINCE WEIGHT ROOM NOT AVAILABLE
RUNNING DRILLS

EVERYONE ELSE

ACTIVE WARMUP
8 - 10 X 200 @ 70-75% REST 2 MINUTES
DYNAMIC FLEXATION

VIDEOS

30 MINUTE HIGH INTENSITY INTERVAL TRAINING
Use this whever you find yourself stuck inside due to weather.

BIRD DOG EXERCISE: good for core and for strengthening
back. Can be used in a warmup or cooldown.

HURDLE MOBILITY: While we have several variations of hurdle Mobility, if you are relatively new and have not memorized our process, here is a good one to help get you started. As of right now we have four hurdles on the track that you can utilize. When we practice together we would be using anywhere from 6 to 8 .

STRETCH BAND WORKOUT. Can get an elastic stretch band from Gabby and utilize these exercises to help build thigh and behind strength. This is a very popular workout!

POWER YOGA: one of Coach Morrissey's favorites along with the throwers. Combines power AND flexibility a must for track and field athletes.

SINGLE LEG BOUNDING: creates explosion. One of Coach Budd's favorite .By Trackwired.

INTRO TO JAVELIN: this one will get you started before you get the opportunity to work with our school record holder, Coach Kennedy. It is recommended to use the turbo Javelin first before you advance on to the actual implement.

INTRO TO POLE VAULT. There are so many intricacies to pole vault oh, that in order to really learn it you actually got to do it. There are a few things you can do to get started this video helps you to get going before we would set up the mats and anything else.

WORKOUT 3/30/20

ESTABLISHED DISTANCE RUNNERS

ACTIVE WARMUP
5 MILE RECOVERY RUN
DYNAMIC FLEXATION
CORE

SHOT PUT
ACTIVE WARMUP
8 X 25 METERS REST = 3 MINUTES
THEN
ONE LEGGED BOUNDING X 25M
THEN
DOUBLE CHECK WITH COACH MORRISSEY SINCE WEIGHT NOT AVAILABLE

EVERYONE ELSE 
ACTIVE WARMUP
6 - 10 X 200 METER HILLS@ 85% REST =JOG BACK
THEN
2 SETS OF BODYWEIGHT CIRCUITS

Sorry for the delay in getting this out to you. Tomorrow's workout will be available after 4.

I shall also be combining the work at home exercises that I relate to you in video on one page in which you can readily refer to them. Just remember you have to be on The "View webpage portion"of this website if you are viewing from your cell phone.

POLE VAULT ANYONE?

Here is a brief description of pole vault. Obviously we can't go up in the air because we do not have the mats out, but you can take a peek at it and see how much fun it is.

I'm hopeful we will be able to get a chance to try this out.

Also an exercise for core to add to your routine...try 3 sets of 10!

Abs, back...an ideal physical therapy exercise.

WORKOUT 3/28/20

HURDLES ARE IN THE RED CONTAINER.
TODAY YOU CAN TAKE THEM OUT TO DO MOBILITY DRILLS.
PLEASE PUT THEM BACK WHEN DONE!!!
YOU SHALL ONLY NEED 6.

ESTABLISHED DISTANCE RUNNERS
SHORT WARMUP
EASY 6 MILE RUN(PERHAPS FOREST PARK LOOP)
WATER PUMPS - 2 SETS OF 10 FOR EACH LEG
(BE CAREFUL TO KEEP KNEE STRAIGHT)
LEG CIRCUITS


ESTABLISHED SHOT PUT
ACTIVE WARMUP
DOUBLE CHECK WITH COACH MORRISSEY, BUT
I CAN MAKE TURBO JAVELINS AVAILABLE

EVERYONE ELSE
ACTIVE WARMUP
5 X 100  METERS @80% REST = 1-2 MINUTES
THEN
3 - 6 X 150 METERS @ 80% REST = 2 - 2 1/2 MINUTES
CORE WORK

HURDLE MOBILITY

This is similar to what we do. If you KNOW our routine,please do it.
If you do not, here is one you can follow.

SNEAK PEEK AT POLE VAU.T SUNDAY AT 9AM....SHHHHH!

WORKOUT 3/27/20

THOSE INTERESTED IN JAVELIN, I WILL FIGURE OUT A WAY TO MAKE TURBOS AVAILABLE NEXT WEEK.

I SHALL ALSO LIKE TO HAVE A POLE OR TWO OUT THERE FOR FOLKS TO PRACTICE WITH ON (ON VAULT) BEGINNING DRILLS NEXT WEEK.

AGAWAM HS HAS DENIED ACCESS TO ALL FIELDS. SO FAR (AS I KNOW), EL HAS  NOT DONE THIS.

TODAY'S WORKOUTS:

ESTABLISHED DISTANCE RUNNERS

SHORT WARMUP
RESTORATION DAY
ELEVATE

ESTABLISHED SHOT PUT
SHORT WARMUP
10 MINUTE RUN
DYNAMIC FLEXATION
BODYWEIGHT CIRCUITS (2 SETS)

EVERYONE ELSE

ACTIVE WARMUP ( NO RUNNING DRILLS UNTIL THE END OF WORKOUT)
10 MIN RUN (WORK ON FORM)
CORE WORKDYNAMIC FLEXATION
BODYWEIGHT CIRCUITS ( 2 SETS) 40 METER JOG BETWEEN EXERCISES
RUNNING DRILLS

Here is a 30 minute mini-band workout to substitute if poor weather

Get your stretch band from Gabby. Green is good. It is yours to keep!

7

WORKOUT 3/26/20

BE PARTICULARLY CAREFUL.
AFTER WORKOUTS IMMEDIATELY CLEANSE.
MAKE CERTAIN YOU EAT AFTER EXERCISE.
NO SHARING OF WATER BOTTLES!

UNFORTUNATELY 3 PEOPLE HAVE BEEN TESTED POSITIVE FOR COVID - 19 IN EAST LONGMEADOW...HOPE IT IS NO ONE CLOSE TO YOU.

Also: Gabby Berthiaume was given stretch bands for everyone!

Try to make contact with her and secure one, You can keep it.


ESTABLISHED DISTANCE RUNNERS
ACTIVE WARMUP
2 MILE WARMUP RUN
7 X 200 HILLS @ 80% JOG BACK RECOVERY
2 MILE COOL DOWN
BODYWEIGHT CIRCUITS

ESTABLISHED SHOT PUT
ACTIVE WARMUP
DOUBLE CHECK WITH COACH MORRISSEY SINCE NO WEIGHT ROOM
THEN
CORK WORK

EVERYONE ELSE
ACTIVE WARMUP
6 - 9 X 200 @ 70% REST = 2 MIN
THEN
CORE WORK

Introduction to Javelin for anyone interested in the event. Will try to have turbos available for usage on Saturday?  Perhaps Coach Kennedy as well .

WORKOUT 3/25/20

ESTABLISHED DISTANCE RUNNERS

SHORT WARMUP

EASY 5-6 MILE RUN (SHORTER FOR LESS EXPERIENCED)

CORE

ESTABLISHED SHOT PUT

ACTIVE WARMUP

6 X 25 METER SPRINTS REST = 90 SECONDS

BODYWEIGHT CIRCUITS

EVERYONE ELSE

ACTIVE WARMUP

6 - 7 X 25 METERS STANDING AND ALTERNATING 4 TO 3 POINT STANCE

THEN

4 - 5 SETS OF 20 METER SINGLE LEG BOUNDING (SEE VIDEO)

BODYWEIGHT CIRCUITS

WORKOUT 3/24/20

ESTABLISHED DISTANCE RUNNERS

ACTIVE WARMUP

4 MILE TEMPO RUN  @ 85% OF VO2 MAX

formula: take vo2 max time and divide by 2

break down into seconds (remember 60 in each minute)

multiply seconds by 125%

every 60 seconds equals 1 minute with some carryover

THAT will be your per mile time

THEN

LEG CIRCUITS

ESTAB.ISHED SHOT PUTTERS

ACTIVE WARMUP

DOUBLE CHECK WITH COACH MORRISSEY SINCE WEIGHT ROOM NOT AVAILABLE

WORK ON TECHNIQUE AS BEST YOU CAN

DYNAMIC FLEXATION

EVERYONE ELSE

ACTIVE WARMUP

8-10 X 150 METERS@ 70%  REST = 1-2 MINUTES

DYNAMIC FLEXATION

CORE WORK

DYNAMIC FLEXATION  - SET OF 20 EACH
ARM CROSS
SPIDER
V'S
SUPERGIRLS
JANE FONDAS
MOUNTAIN CLIMBERS
HURDLE TURNS

WORKOUT 3/23/20

NOTE: ACTIVE WARMUP HAS CHANGED AND CAN BE ACCESSED BY CLICKING SECTION NAMED "ACTIVE WARMUP" RIGHT NEXT TO THIS POST.

ALL ADDITIONS IN BOLD

EXPECT SNOW OR RAIN TODAY!

ESTABLISHED DISTANCE RUNNERS
SHORT WARMUP
5 MILE RECOVERY RUN
CORE WORK

ESTABLISHED SHOT PUTTERS
ACTIVE WARMUP
4-7 X 200METER HILLS @ 80% REST = WALK BACK RECOVERY
THEN
BODYWEIGHT CIRCUITS

EVERYONE ELSE
ACTIVE WARMUP
6-8 X 200 METER HILLS @ 80% REST = WALK BACK
THEN
BODYWEIGHT CIRCUITS


BODYWEIGHT CIRCUITS

15 PRISONER SQUATS
25 BICYCLES
10-12 PUSHUPS
10 EACH LEG SPLIT SQUATS
15 MOUNTAIN CLIMBERS
25 CRUNCHES
15 PLIA SQUATS
10 EACH LEG FIRE HYDRANTS
10 SQUAT THRUSTS


CORE WORK
60 SECONDS OF EACH

RUSSIAN TWISTS
HORIZONTAL BICYCLE
(ELBOWS TO OPPOSITE KNEE)
HIP THRUST
(USE ABS TO LIFTHIPS OFF GROUND)
SIDE PLANK RIGHT
SIDE PLANK LEFT
FULL PLANK

DYNAMIC FLEXATION  - SET OF 20 EACH
ARM CROSS
SPIDER
V'S
SUPERGIRLS
JANE FONDAS
MOUNTAIN CLIMBERS
HURDLE TURNS

COACH MORRISSEY YOGA

Here is the Throwers Yoga workout.

This iss great for EVERYONE.

Recovery day exercise!

WORKOUT 3/21/20

I'm going to try to get to the school Sunday and wheel out some routes for you all. Lines are down for the throwing sectors, but distance is on the grass are not completely measured.

The starting line for any distance whether it be 300 400 800 or 1000 mile  2 mile is that the same spot by the fence near the concession stand is painted white on the black fence.

I shall mark distances from that line in the direction of the Cross Country course. You must run around the arrows or at least follow them. This will help you for next week training. Obviously the track is available as well.

Here are the workouts for Saturday:

ESTABLISHED SISTANCE RUNNERS

SHORT WARMUP - GET IN A REAL.LY GOOD STRETCH INCLUDING WALL
EASY 5 MILE RUN
WATER PUMPS - 2 SETS OF 10 EACH LEG
(BE CAREFUL TO KEEP KNEE STRAIGHT AND BALANCED)

ESTABLISHED SHOT PUTTERS

ACTIVE WARMUP
DOUBLE CHECK WITH COACH MORRISSEY
PROBABLY YOGA

EVERYONE  ELSE

ACTIVE WARMUP
3 X 300 METERS AT 80% SPEED  REST 3-4 MINUTES IN BETWEEN
THEN
BODY WEIGNT CIRCUITS


Rest on Sunday or do Yoga...will copy  Coach Morrissey's 30 minute yoga program to web site

WORKOUTS 3/20/20

ESTABLISHED DISTANCE RUNNERS

SHORT WARMUP
4-5 MILE RECOVERY RUN (LONGER FOR VETERANS/LESS FOR NEWBIES)
CORE WORK
ELEVATE

ESTABLISHED SHOT PUTTERS

ACTIVE WARMUP
DOUBLE CHECK WITH COACH MORRISSEY

DYNAMIC FLEXATION


EVERYONE ELSE

ACTIVE WARMUP
10 MINUTE RUN (WORKING ON FORM)
CORE WORK
DYNAMIC FLEXATION


CORE WORK/DYNAMIC FLEXATION ALL ON PREVIOUS PAGES

30 MINUTE WORKOUT: COURTESY COACH MORRISSEY

Do this at home.

Contains all elements we go thru.

Snow tomorrow, great substitute  any time.

WORKOUTS 3/19/20

ESTABLISHED DISTANCE RUNNERS

ACTIVE WARMUP

2 MILE WARMUP RUN

2  MILE VO2 MAX

(RECORD TIMES WITH YOUR WATCH AND FORWARD TO ME)

THEN

2 MILE COOL DOWN

LEG CIRCUITS

ESTABLISHED SHOT PUTTERS

ACTIVE WARMUP

6-8 25METER SHORT HILLS  REST 2-3 MIN

THEN

TWO LEG BOUNDING UP SHORT HILL X 5

REST = 3-4 MIN BETWEEN EACH

THEN

BODYWEIGHT CIRCUITS

EVERYBODY ELSE

ACTIVE WARMUP

6-8 X 200 METERS @ 70% SPEED  REST = 2 MIN

CORE WORK

THEN BODYWEIGHT CIRCUITS

CORE WORK - 60 SECONDS EACH

RUSSIAN TWISTS

HORIZONTAL BICYCLE (ELBOWS TO OPPOSITE KNEE)

HIP THRUST (USE ABS TO LIFT LEGS OFF GROUND)

SIDE PLANKS (LEFT AND RIGHT)

REGULAR PLANK

WORKOUTS 3/18/20

ESTABLISHED DISTANCE RUNNERS

short warmup

easy 5 mile run (maybe even go to Forest Park?)
elevate


ESTABLISHED SHOT PUT AND DISCUS THROWERS

active warmup
double check with Coach Morrissey since weight room is not available


EVERYONE ELSE

active warmup
6-8 x 25 meter short hills  rest between 2-3 minutes in between
then
tow legged bounding up short hill x 5 rest 3-4 min.
then
bodyweight circuits



BODYWEIGHT CIRCUITS

15 Prisoner squats
25 bicycless
10 (minimum) pushups
10 each leg split squats
15 mountain climbers
25 crunches
15 plia squats
10 each leg fire hydrants
10 squat thrusts

AT SOME POINT DURING THIS WEEK, TRY AND SECURE FROM NEW PEOPLE:
STANDING LONG JUMP, MED BALL THROW, AND 30 METER DASH

WORKOUTS 3/17/20 - RAIN IS EXPECTED TODAY

ESTABLISHED DISTANCE RUNNERS

short warmup (delete the warmup run, and dynamic warmup)

2 mile warmup run
7 x 200 meter hills - jog back recovery
2 mile cool down run
elevate


ESTABLISHED SHOT PUT AND DISCUS THROWERS

active warmup
double check with Coach Morrissey since weight room is not available
dynamic flexation


DYNAMIC FLEXATION
20 of each

arm cross
spider
v's
supergirls (hold for 1 ted dutkiewicz)
jane fondas
mountain climbers
hurdle turns


EVERYONE ELSE
active warmup
1 - 2 sets of 10 x 100 meter runs @70% speed rest= 1 min
rest between sets is 3 minutes
dynamic flexation

AT SOME POINT DURING THIS WEEK, TRY AND SECURE FROM NEW PEOPLE:
STANDING LONG JUMP, MED BALL THROW, AND 30 METER DASH

WORKOUTS 3/16/20

ESTABLISHED DISTANCE RUNNERS

active warmup

4 mile base run
(get to know one another again and discuss your goals for the season)
then
leg circuits


LEG CIRCUITS
2 SETS

20 body weight squats( 30 sec. rest)
20 lunges (10 on each side) 30 sec.rest
10 body weight squat and jumps
3 minute rest between each set




ESTABLISHED SHOT PUT and DISCUS THROWERS
active warmup
6- 8 x 25 meter short hills rest= 2-3 minutes
then
two legged bounding up short hill x 5 with 3-4 minute rest
then
bodyweight circuits


BODYWEIGHT CIRCUITS

Prisoner squats - 15
Bicycles - 25
Pushups - 10 minimum
Split Squats - 10 each lg
Mountain Climbers - 15
Crunches  - 25
Plia squats - 15
Fire hydrants - 10 each leg
Squat thrusts - 10



EVERYONE ELSE
active warmup
4-6 x 200 meter hills @ 80% speed - walk back
then
bodyweight circuits

AT SOME POINT DURING THIS WEEK, TRY AND SECURE FROM NEW PEOPLE:
STANDING LONG JUMP, MED BALL THROW, AND 30 METER DASH

ACTIVE WARMUP/ RUNNING DRILLS/DYNAMIC FLEXATION/CORE/BODYWEIGHT CIRCUITS

March 23, 2020 - March 29, 2020

WARMUP - to loosen muscles (foam rolling) With out the benefit of a foam roller, you MUST do exercises that loosen up your back, quadriceps, and hamstrings. These areas directly affect your movement.

WARMUP RUN - 10 minutes of an easy jog. Emphasis on FORM!

STATIC STRETCHING- to further loosen up muscles after your run. SETS OF 12 or more.

It is imperative that before you start any exercise cycle, that you further stretch your joints.
Failure to do so can result in injury.

Do not be afraid to do more that what is recommended in terms of numbers.

Each day you could be tighter in some areas due to how you feel. Sometimes the way you sleep can affect how your joints are responding. Sometimes it can be stress.

Ankles are equally susceptible to injury as they pretty much bear much of your weight.

Here is the recommended order srarting from top to bottom:

neck

arms

shoulders

hamstrings

quadriceps

right leg over left (bend)

left leg over right (bend)

hurdler's stretch right

back stretch right

ankle turns left

ankle turns right

hurdlers' stretch left

back stretch left

ankle turns right

ankle turns left

groin stretch

DYNAMIC WARMUP - You are about to do something explosive soon. Thus you must condition your body and mind to be prepared to do something rapid hard and dynamic in movement.

20 OF EACH

jumping jacks

ducks ( toes, hips, air, hips)

windmills

arm circles

WALL STRETCHES - Your legs will no doubt be a vital tool towards whatever activity you are about to do. Further flexibility is going to be needed.

MINIMUM OF 12

achilles' stretch

leg swing to the right

leg swing to the left

right swing cross over

left swing cross over
16 STEP RUN IN

QUICK BREAK - replenish yourself with water: it is important to be well hydrated

RUNNING DRILLS - 30 meters in distance to get your blood circulating as you prepare for the actual workout. This is crucial towards the development of form. As time goes by, we shall add more drills!

high knees (quick/short)

skips (for height)

skips (for distance)

butt kicks (knees high)
GRAPEVINES
A-SKIPS

DYNAMIC FLEXATION  - SET OF 20 EACH
ARM CROSS
SPIDER
V'S
SUPERGIRLS
JANE FONDAS
MOUNTAIN CLIMBERS
HURDLE TURNS


CORE WORK
60 SECONDS OF EACH

RUSSIAN TWISTS
HORIZONTAL BICYCLE
(ELBOWS TO OPPOSITE KNEE)
HIP THRUST
(USE ABS TO LIFTHIPS OFF GROUND)
SIDE PLANK RIGHT
SIDE PLANK LEFT
FULL PLANK

BODYWEIGHT CIRCUITS

15 PRISONER SQUATS

25 BICYCLES

10-12 PUSHUPS

10 EACH LEG SPLIT SQUATS

15 MOUNTAIN CLIMBERS

25 CRUNCHES

15 PLIA SQUATS

10 EACH LEG FIRE HYDRANTS

10 SQUAT THRUSTS