Boys Track SUMMER WORKOUTS
IF YOU PLAN ON DOING CROSS COUNTRY ~ go to the following website: www.titanstrackxc.wikispaces.com for
all important paperwork and dates listed on the homepage
The following workouts are to be any 4 out of the 7 days in the week. I would prefer you alternate hard workouts with a
recovery day, or cross-train day, or day off. On each of the workout & recovery days it is extremely important that you do
a proper warmup-stretch-drill routine as well as a proper cooldown-stretch routine at the end.
Warmup-Stretch-Drills:
2 laps jog (or 7-10 minute jog)
active stretching exercises: neck rolls, shoulder shrugs, arm circles, arms-across body, arm runs,
upper trunk rotation, jumping jacks, squats, heel hops, high knees/butt kicks in place, lunges to front and
side, downward facing dog, upward facing dog, Five of everything stretch (mountain climber, mule kick,
parachutes, scorpion, leg ups, iron cross), leg swings (10x each way), Foot drills
warm-up drills (over 20 meters-can do them during warm-up run): straight leg run, backward run, karioka, march-lunge
walk, high knees-butt kicks, A skip and B skip
striders: 3-4 strider-bounds over 100m
Workout 1: ENDURANCE SPRINT INTERVAL WORKOUT
3 x 300m sprints (5 minute break between each), 2 x 150m sprints (5 minute break), 4 x 20m starts into turn 1, cooldown:
2 lap jog, stretch THIS WOULD BE THE HURDLE WORKOUT DAY #1
Workout 2: HILL WORKOUT (find a semi-steep hill, similar to the hill by the library at South)
6-8-10 hill repeats (walk down backwards, wait 2 mintues between each), 4 x 100m FAST striders, 6 x 30-50m short
sprint explosions, cooldown: 2 lap jog, stretch
Workout 3: SHORT SPRINT INTERVAL / PLYOMETRIC WORKOUT
Wall Marches (3 sets x 3 walk-jog-sprint), Bleachers (3 sets x 3 walk-jog-sprint), 3 x 10 single-calf raises each leg
individually, 3 x 10 heel hops in place, 3 x 10 squat jumps in place, 4 x 50m power skips, 4 x 50m bounds, 2 x A skip over
20m, 2 x B skip over 20m, 4 x 25m explosions from block position, cooldown: 2 lap jog, stretch
Workout 4: RECOVERY WORKOUT (do twice if not cross-training during that week)
Normal warmup/stretch/drills, jog 15-20-25 minutes @ talking pace, stretch/drills for cooldown
The remaining 3 days of the week should include any of the following:
Active Rest / Cross-Training (2): walk, hike, bike, SWIM, soccer, paintball, chasing squirrels, etc.
Rest Day (1): rest, lounge, fish, chill, relax, chillax
HURDLE WORKOUT DAY #2 WOULD REPLACE 1 CROSS-TRAINING DAY ABOVE
The past 4 years of CB South Boys Cross Country and Track/Field history is littered with amazing accomplishments, great
feats, phenomenal athletes, and tremendous alumni who want the future to be just as or even more prosperous than the
past. While these workouts are not mandatory, they are HIGHLY recommended to keep your body in pristine shape as yet
another successful Track/Field season approaches. Winter Track begins mid-November and Spring Track begins earlyMarch. I HIGHLY encourage all who are doing Spring Track to do Winter Track as well. I have even encouraged several
of the 400m runners who do not play soccer to come and do Cross Country in the Fall. Even though some great athletes
have left, we have greater ones ready to take their places. I trust and believe in all of your abilities and this summer
workout program will continue to develop and strengthen what we have done just this past season.
Summer Junior Captains:
Tyler Dougherty & Tyler Injaian & Jacob Bullock (sprints/relays)
Drew Cameron & Dom Raguz (hurdles)
Soonbum Kwon & Yacine Zerdoum (jumps)
Cross Country Captains:
Dave Manion & Tom Mallon (summer junior captain)
Continue to check the website (www.titanstrackxc.wikispaces.com) for updated information for Cross Country and
Track/Field and on possible summer mini-camps to be held at South to check progress in July/August. And as always,
please email me at jgable@cbsd.org or Coach Crump at jcrump@cbsd.org for anything throughout the summer. It would
be very beneficial to keep contact with Coach Crump and myself throughout the summer … thank you & have a good
summer.