13 week Training Schedule

13 Week Training Schedule Note: All of the slide, notes and video links will be posted at coachjayjohnson.com

13 Week Training ScheduleAll of the documents,videos and references for this presentation can be found at:coachjayjohnson.com coachjayjohnson @gmail.com

13 WeekTraining Schedule Aerobic workouts Aerobic w/Lactate Anaerobic workouts Speed Development Races

13 Week Training Schedule Weeks one through sixAerobic Aerobic Anaerobic Speed Racesworkouts w/Lactate workouts Development

13 Week Training Schedule Weeks seven through tenAerobic Aerobic Anaerobic Speed Racesworkouts w/Lactate workouts Development

13 Week Training Schedule Weeks eleven through thirteenAerobic Aerobic Anaerobic Speed Racesworkouts w/Lactate workouts Development

What does practice look like?

What does practice look like? Before they start running:

What does practice look like? Before they start running:•Active Isolated Stretch (rope stretching)

What does practice look like? Before they start running:•Active Isolated Stretch (rope stretching)•Lunge Matrix Warm-up (LM)

What does practice look like? Before they start running:•Active Isolated Stretch (rope stretching)•Lunge Matrix Warm-up (LM)•Lateral Lunge Warm-up (LL)

What does practice look like? Before they start running:•Active Isolated Stretch (rope stretching)•Lunge Matrix Warm-up (LM)•Lateral Lunge Warm-up (LL)•Leg swings from Myrtl

What does practice look like?Then they go out for 15-20 min...

What does practice look like? Then they go out for 15-20 min...•Skipping forwards (arm circles, then arms across)

What does practice look like? Then they go out for 15-20 min...•Skipping forwards (arm circles, then arms across)•Skipping backwards (arm circles, then arms across)

What does practice look like? Then they go out for 15-20 min...•Skipping forwards (arm circles, then arms across)•Skipping backwards (arm circles, then arms across)•Lateral Shufﬂe

What does practice look like? Then they go out for 15-20 min...•Skipping forwards (arm circles, then arms across)•Skipping backwards (arm circles, then arms across)•Lateral Shufﬂe•GS: Single leg squats, wide outs, speed skaters

What does practice look like? Then they go out for 15-20 min...•Skipping forwards (arm circles, then arms across)•Skipping backwards (arm circles, then arms across)•Lateral Shufﬂe•GS: Single leg squats, wide outs, speed skaters•Backwards running

What does practice look like? Then they go out for 15-20 min...•Skipping forwards (arm circles, then arms across)•Skipping backwards (arm circles, then arms across)•Lateral Shufﬂe•GS: Single leg squats, wide outs, speed skaters•Backwards running•A-skip and B-Skip

What does practice look like? The run their strides

What does practice look like? The run their stridesThen some barefoot running?

What does practice look like? The run their strides Then some barefoot running?•Then some General Strength and Mobility (GSM)

What does practice look like? The run their strides Then some barefoot running?•Then some General Strength and Mobility (GSM) •How much? Depends on the day

What does practice look like? The run their strides Then some barefoot running?•Then some General Strength and Mobility (GSM) •How much? Depends on the day •Girls can handle a lot of this type of work

What does practice look like? The run their strides Then some barefoot running?•Then some General Strength and Mobility (GSM) •How much? Depends on the day •Girls can handle a lot of this type of work •Most days, be critical of technique, if needed

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13 week Training Schedule

by Jay Johnson on Jan 27, 2012

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13 week Training Schedule — Presentation Transcript