Cupertino High School Track and Field

2018 Cupertino High School Track and Field
CURRENT WEEK'S PRACTICE SCHEDULE AND TRAINING PLAN
Coach Paul Armstrong

Track and Field Workouts for week of 4/9/18- (speed phase)
Practice is 3:15PM to 6:15PM - Monday through Friday. Sunday is a mandatory rest day.

	April 9	April 10	April 11	April 12	April 13	April 14
	MONDAY	TUESDAY	WEDNESDAY	THURSDAY	FRIDAY	SATURDAY
EVERYONE:	CHS 3:15PM	CHS 3:15PM	CHS 3:15PM	CHS 3:15PM	CHS 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	field drills			fence drills
		core work		MontaVista home	field drills

THROWERS:	4x50s throws prep shot drills,Shot 10x discus drills, Discus 5x Wt. Room	4x50 throws prep shot drills, Shot 10x discus drills, Discus 10x	4x50 throws prep shot drills, Shot 5x discus drills, Discus 5x Wt. Room		8x200s core work Wt. Room
JUMPERS:	4x100 prog. 2x300 Plyo's jump prep box jumps run throughs jumps Wt. Room	3-2-1-1 jump prep box jumps speed harness	2x200 jump prep run throughs jumps Wt. Room		8x200s core work Wt. Room
SPRINTERS:	4x100 prog. 40 sec Blast 4x250 baton work Wt. Room	2x400, 2x150 Plyo's starts: str 100 work speed harness	2x300 starts: turns 200 work Wt. Room		8x200s core work Wt. Room
HURDLERS:	4x100 prog. hurdle prep 4x300H8 Wt. Room	hurdle prep - short 100/110H5 300H8 speed harness	hurdle prep - short 100/110H5 300H8 Wt. Room		8x200s core work Wt. Room
MID. DISTANCE:	8x400s 4x200s Wt. Room	600s turf run	road run 150's Wt. Room		8x200s core work Wt. Room
DISTANCE:	2x400s 4x200s Wt. Room	600s turf run	road run 150's Wt. Room		8x200s core work Wt. Room
Advanced Group:	8x400s 4x200s Wt. Room	600s turf run	road run 150's Wt. Room		8x200s core work Wt. Room

Week 11 -2018 (speed phase)

"Perfect practice leads to perfect results" "Every practice is important" "Every rest day is important"

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