WORKOUT 04/16/20

ESTABLISHED DISTANCE RUNNERS

SHORT WARMUP
6 MILE RECOVERY RUN
VERY LIGHT INTENSITY
CORE WORK

ESTABLISHED SHOT PUT

ACTIVE WARMUP
4 X 40 METERS @ 90 SPEED  REST = 1 MIN
THEN
CORE WORK


EVERYONE ELSE

ACTIVE WARMUP
5 - 7 X 40 METERS  REST = 1 MIN
EXERCISE BODYWEIGHT CIRCUITS ( 2 SETS)
DYNAFLEX

JAVELIN GET IN SOME THROWS AND WORK ON FORM
VAULT/JUMPS/ HURDLES DO SOME BOUNDING

WORKOUT 04/15/20

I WON'T BE WATCHING THIS VERSION OF THE BACHELOR THIS SEASON.

WHAT HAVE YOU BEEN BINGE WATCHING IF ANYTHING DURING THIS TIME?

I HAVE BEEN WATCHING A LESS KNOWN SERIES THAT IS ACTUALLY REALLY GOOD:

SMALLVILLE   I THINK YOU ALL MIGHT LIKE IT. SOMEHOW OR ANOTHER, I HAVE HULU.

POST AT THE END OF THIS IN THE COMMENTS SECTION WHAT YOU'VE BEEN WATCHING. LEAVE YOUR NAME ALSO.

ESTABLISHED DISTANCE

2 MILE WARMUP RUN

7 X 25 METER SPRINTS (BAREFOOT IF POSSIBLE)

REST = 5 MINUTES (YES 5 MINUTES)

4 MILE EASY RUN

LEG CIRCUITS

ELEVATE

SHOT PUT 

ACTIVE WARMUP

DOUBLE CHECK WITH COACH MORRISSEY

CORE WORK

EVERYONE ELSE

ACTIVE WARMUP

HURDLE MOBILITY(HURDLES AT END OF TRACK)

6 - 12  X 200 @ 70% REST = 2 MIN

JAVELIN WORK ON FOOTWORK

VAULT/JUMPERS  BOUNDING

CORE WORK

WORKOUT 04/14/20

Forget what I said yesterday, today is going to be a great day until it rains later on tonight.

Get outside and do something!

ESTABLISHED DISTANCE RUNNERS
SHORT WARMUP
6 MILE RECOVERY RUN
CORE WORK



SHOT PUT
COACH MORRISSEY WORKOUT
INCLUDE
5 - 8 X 25 METER FLY @ 90%  4-5 MIN REST



EVERYONE ELSE
5 - 8 X 200 HILLS @ 80% REST= WALK BACK
BODYWEIGHT CIRCUITS ( 2 SETS)
STRETCH
ENJOY THE DAY!

WORKOUT 04/13/20 & 04/14/20

The next two days are a wash. Weather is supposed to be wet, and windy.

Probably dangerous to go outside today. My suggestion is to do one or both of the 30 minute HIIT workout along with you regular warmup drills.

We shall resume regular training on Wednesday.

MAYBE  IN THREE WEEKS WE WILL BE ABLE TO TRAIN TOGETHER!

WORKOUT 04/11/20

LIKE MY EARS?

ESTABLISHED DISTANCE RUNNERS

SHORT WARMUP
2 MILE WARMUP RUN
5 X 1000 ON COURSE (MARKED) FOR VO2 MAX ( AT 2 MILE PACE)
REST = WORK TIME
(DRINK AND WALK TO FROM FINISH TO START)
2 MILE COOL DOWN
ELEVATE


ESTABLISHED SHOT PUT
ACTIVE WARMUP
DOUBLE CHECK WITH COACH MORRISSEY
GET THROWS IN FOR SHOT AND DISC

EVERYONE ELSE
ACTIVE WARMUP
HURDLE MOBILITY
JOG AN EASY 10 MINUTES
WORK ON POLE GRIP AND DO SINGLE LEG BOUNDS
LONG/TRIPLE WORK SINGLE LEG BOUNDS
JAVELIN STADIUM STAIRS

WORKOUT 04/10/20

ESTABLISHED DISTANCE

ACTIVE WARMUP
STRIDES 40 - 50 METERS EASY/FORM
THEN
6 X 50 METERS@ 95% JOG 4 MINUTES IN BETWEEN
THEN
3 - 4 MILES EASY RUN
LEG CIRCUITS

SHOT PUT

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

EVERYONE ELSE
ACTIVE WARMUP
STARTS ON THE TURN  X 45 METERS
HURDLERS USE 1 OR 2 HURDLES ON LOW MARKS(GREEN)
DYNAMIC FLEXATION

WORKOUT 04/09/20

ESTABLISHED DISTANCE RUNNERS

SHORT WARMUP
6 - 8 MILE RECOVERY RUN (BE CAREFUL IF DOING IN THE RAIN, BUT YOU MUST GET THE AEROBIC ENERGY SYSTEM WORKED TODAY)
CORE

SHOT PUT

ACTIVE WARMUP
CHECK WITH COACH MORRISSEY
CORE WORK

EVERYONE ELSE

ACTIVE WARMUP - NO RUNNING DRILLS UNTIL THE END OF PRACTICE
10 MINUTE RUN
HURDLE MOBILITY

HURDLERS CAN WORK ON LEAD AND TRAIL LEG DRILLS
VAULTERS CAN WORK ON TECHNIQUE DRILLS
JAVELIN CAN WORK ON TECHNIQUE DRILLS

EXTENDED RUNNING DRILLS TO INCLUDE:

ARM CIRCLE JOG

BACKWARDS RUN

TOE WALK ( ON BALL OF FEET)

HIGH KNEES

BUTT KICKS

HEEL WALK ( DORISFLEX FOOT)

A - SKIPS

B - SKIPS

C - SKIPS

SOUL TRAINS

SIDE SHUFFLE LEFT

SIDE SHUFFLE RIGHT

GRAPEVINES LEFT

GRAPEVINES RIGHT

FAST LEG LEFT

FAST LEG RIGHT

SKIPS

BACKWARDS SKIPS

INSTEP TOUCHES

PTERODACTYLS

EASY STRIDES

THEN CORE WORK

WORKOUT 04/08/20

RAIN EXPECTED FOR THE NEXT FEW DAYS.
IF NECESSARY SUBSTITUTE 30 MINUTE HIGH INTENSITY WORKOUT, BUT RUNNING IS IMPORTANT THESE DAYS


ESTABLISHED DISTANCE RUNNERS

SHORT WARMUP
2 MILE WARMUP RUN
8 X 400 @ 4 SECONDS FASTER THAN VO2 MAX
TAKE VO2 MAX AND DIVIDE BY 8, THEN TAKE OFF 4 SECONDS
(WILL LIKELY WORK OUT TO SOMEWHERE BETWEEN 1:45 AND 2:00)
RECOVERY TIME TO BE ABOUT 30 - 35 SECONDS
2 MILE COOL DOWN
WATER PUMPS
ELEVATE

ESTABLISHED SHOT PUT
ACTIVE WARMUP
DOUBLE CHECK WITH COACH MORRISSEY SINCE WEIGHT ROOM IS UNAVAILABLE

EVERYONE ELSE

ACTIVE WARMUP
HURDLE MOBILITY DRILLS
6 - 8 X 35 METERS @  95% REST = 3 - 4 MINUTES
CORE WORK
BODYWEIGHT CIRCUITS ( 2 SETS)

WORKOUT 04/07/20

Sorry the workup wasn't up earlier today.

DISTANCE
SHORT WARMUP
2 MILE WARMUP RUN
2 - 3 X 4 MINUTE HILL REPEATS BY SCHOOL
2 MILE COOL DOWN
LEG CIRCUITS
ELEVATE

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

EVERYONE ELSE
ACTIVE WARMUP
5 - 10 X 200 METERS@70 - 75% REST = 2 MINUTES
THEN
CORE

WORKOUT 04/06/20

ESTABLIZHED DISTANCE

SHORT WARMUP
5-6 MILE RECOVERY RUN (LONGER FOR VETERANS,SHORTER FOR NEWBIES)
CORE

ESTABLISHED SHOT PUT
ACTIVE WARMUP
COACH MORRISSEY
CORE WORK


EVERYONE ELSE
ACTIVE WARMUP
2 - 3 HILLS@ 85% JOG BACK
BODYWEIGHT  CIRCUITS
CORE WORK


JAVELIN: GET IN SOME THROWS/WKRK ON FORM
VAULT : BOUNDING
HURDLES: BOUNDING

CORE WORK ALL

WORKOUT 04/04/20

www.coachbudd.com for latest RELAY  TEAM





ESTABLISHED DISTANCE RUNNERS

2 MILE WARMUP
10 X 30 METER SPRINT (JOG 4 MINUTES IN BETWEEN)
2 MILE COOLDOWN
DYNAMIC FLEXATION


ESTABLISHED SHOT PUT
ACTIVE WAR,MUP
DOUBLE CHECK WITH COACH MORRISSEY/ GET SOME THROWS IN


EVERYONE ELSE
ACTIVE WARMUP
5 X 100 METERS @ 70% JOG THE TURN AND RUN THE STRAIGHT(WHISTLERS)
HURDLE MOBILITY (HURDLES AT THE END OF THE TRACK)

WORKOUT 04/03/20

Continue to be smart regarding  this virus thing going around. It is okay to have a training partner, but keep your 6 foot distance and do not meet with more than6 - 10 people.

PLEASE support one another. It seems as if we might be starting on May 4.

ESTABLISHED DISTANCE RUNNERS

SHORT WARMUP

45 - 50 RECOVERU RUN (LONGER FOR VETERANS

(WE ARE STILL BUILDING ON AEROBIC CAPACITY) - TOMORROW WILL BE A SPEED

ELEVATE

ESTABLISHED SHOT PUT 

SHORT WARMUP

10 MINUTE RUN

DYNAMIC FLEXATION

BODYWEIGHT CIRCUITS ( 2 SETS)

EVERYONE ELSE

ACTIVE WARMUP - NO RUNNING DRILLS UNTIL END OF WORKOUT

10 MINUTE RUN (FORM) 

CORE WORK

DYNAMIC FLEXATION

BODWEIGHT CIRCUITS ( 2 SETS) 40 METER JOG BETWEEN EXERCISES

RUNNING DRILLS

WORKOUT 04/02/20

APRIL IS RELAY MONTH
I AM GOING TO BE PUTTING EITHER NAMES OR PICTURES UP OF MANY OF OUR BEST RELAY TEAMS ON THREE SITES ALONG WITH BIOS AND STATS:

FACEBOOK

ALUMNI PAGE

AND

COACHBUDD.COM

Since I am not allowed to connect with almost all of you, you are free to see what I put up elsewhere on the www.coachbudd.com site.

ESTABLISHED DISTANCE RUNNERS
SHORT WARMUP
6 - 8 MILE LONG RUN
(PURPOSE IS FOR RECOVERY...NOT TIME BASED AND TO HELP BUILD AEROBIC CAPACITY: REMEMBRR THAT YOU START BUIDING AEROBIC ENERGY SYSTEM AFTER 3 MILES OF WORK. TRY NOT TO STOP IF YOU ARE NEW. HYDRATE WELL!)
THEN
CORE WORK

ESTABLISHED THROWERS
ACTIVE WARMUP
DOUBLE CHECK WITH COACH MORRISSEY WITH ROUTINE, BUT TRY AND GET SOME THROWING IN FOR ALL THROWING EVENTS!

JAVELIN: BOUNDING WHILE DRAWING BACK JAVELIN NON-THROWING ARM REACHING OUT/THUMB DOWN

EVERYONE ELSE
3- 6 X 300@ 80-85% REST = 3-4 MINUTES
THEN

JAVELIN: DO THROW WORKOUT FOR JAVELIN

JUMPERS: 16 STEP RUN THROUGHS X 5 BACKWARDS

VAULTERS: 10- 12 STEP RUN THROUGHS WITH POLE (HOLDING PROPERLY)

THEN(ALL)

CORE WORK

WORKOUT 04/01/20

NO NEED TO DO ANYTHING TODAY...APRIL FOOL!

HERE ARE A FEW APRIL FOOLS, SO DON'T YOU EVER BE ONE!

ESTABLISHED DISTANCE RUNNERS
SHORT WARMUP
2 MILE WARMUP RUN
2 X 4 MINUTE HILL RUN/JOG RETURN
START AT BOTTOM OF MELWOOD AND RUN TO THE TOP TOWARDS HIGH SCHOOL
(JOG RETURN)
2 MILE COOL DOWN
WATER PUMPS
ELEVATE
STRETCH


ESTABLISHED SHOT PUT/DISCUS

ACTIVE WARMUP
7 - 10 X 30 METERS
DOUBLE CHECK WITH COACH MORRISSEY REGARDING THROWING


EVERYONE ELSE
ACTIVE WARMUP
7 - 10 X 30 METERS ( 4 POINT TO 3 POINT START) @ 95% REST = 3 MINUTES
THEN
HURDLE MOBILITY
THEN
BOUNDING 5 SETS X 30 METERS REST = 3 MINUTES

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!

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