2014 Cupertino High School Track and Field
CURRENT WEEK'S PRACTICE SCHEDULE AND TRAINING PLAN
Coach Paul Armstrong 

Track and Field Workouts for week of 4/7/13- (speed phase)
Practice is 3:15PM to 6:15PM - Monday through Friday.  Sunday is a mandatory rest day.


 April 7 April 8 April 9 April 10
 April 11
 April 12

MONDAY
 TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY
EVERYONE:CHS  3:15PMCHS  3:15PMCHS  3:15PMCHS  3:15PMCHS  3:15PM

 4 lap warm up 4 lap warm up 4 lap warm up 2 lap warm up 4 lap warm up

stretch stretch stretch stretch  stretch

fence drills fence drills
 fence drills Monta Vista fence drills


drills
drills






THROWERS:
 4x150s
discus drills
Discus 10x
Wt. Room
 4x50
shot drills
Shot 10x

 4x50
Discus 5x
Shot 5x
Wt. Room 
8x200
JUMPERS:
 4x100 prog.
4x200
bounds
baton work
run throughs
jumps
Wt. Room 		4x100 prog.
3-2-1-1
jump prep
box jumps


 2x250
jump prep
run throughs
limited jumps

Wt. Room
8x200
SPRINTERS:
 4x100 prog.
4x350
baton work
speed harness
Wt. Room
 2x400, 2x150
push cart
starts: turns
  200 work		 4x250
starts: str
baton work
Wt. Room 
8x200
HURDLERS: 4x100 prog.
4x350
speed harness
Wt. Room
 hurdle prep - short
300H4


 hurdle prep - short
100/110H5

Wt. Room 
8x200
MID. DISTANCE:
 2x400s
12x200s		 300/200s
Wt. Room		 short road run 8x200
DISTANCE:
 2x400s
12x200s
 400/200s
Wt. Room		 short road run 8x200
Advanced Group:
 2x600s
16x200s 		600/200s
Wt. Room 		short road run
8x200
Week 10 -2014 (speed phase)
"Perfect practice leads to perfect results"  "Every practice is important"  "Every rest day is important"

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