Blazers Winter Track Program


Welcome to the Blazer's winter track program.  Indoor track is a bit of a misnomer because very few locations have the opportunity to train on an indoor track.  However, the competitions will be held on the best indoor tracks in the region.  We wish that Grand Junction had an indoor training facility but we will brave the cold and train at Stocker Stadium on Tuesdays and Fridays from 3:30pm to 4:45pm.  In the rare occasion that it snows we do not want students driving in the snow.  We will try to provide a text message if we need to cancel practice.


Due to the cold weather we will keep practices brief but of the highest quality consisting of dynamic warm up, core, strength, plyometric, drills and interval training.  It is essential that athletes perform all aspects of the weekly training programs that will be posted on this page on the days we do not have practice. Team members are not required to participate in traveling meets. 


Season:  December 6, 2016 February18, 2017


Meet Schedule:

             BYU Provo, UT January 5-6

             Salt Lake City   January 27-28

             Western State University February 11

             Simplot Games IDSU February 16-18  (highly competitive)


Cost:  Your hard work!


Uniform (only required for relays)

$50

Race fee

$4-15 per event

TAC registration (Simplot only)

$25

Lodging (BYU, SLC and Simplot)

~$25 per night with shared room

Transportation

Parent share ride



Training Schedule

Week 8 (1/30/17 to 2/4/17) 800-1600M Training


Monday Tuesday Wednesday Thursday Friday Saturday
Dynamic Warm Up Dynamic Warm Up Dynamic Warm Up Dynamic Warm Up Dynamic Warm Up Dynamic Warm Up
3 Mile run Warm up 1 mile 3-5 mile run 3-5 mile run Warm up 1 mile 30 min run
Stretch Core / Plyo Abs 3 min Abs 3 min Core / Plyo 10 min tempo

Running Drills Stretch Stretch Running Drills Abs 3min

300x11

?time trial? Stretch

Cool Down 1 mile

Cool Down 1 mile

Stretch (home)

Stretch (home)



Week 7 (1/23/17 to 1/28/17) 200-400M Training


Monday Tuesday Wednesday Thursday Friday Saturday
Dynamic Warm Up Dynamic Warm Up Dynamic Warm Up Dynamic Warm Up Dynamic Warm Up Dynamic Warm Up
3 Mile run Warm up 1 mile 2 mile run 2 mile run Warm up 1 mile 3 Mile run
Abs 3min Core / Plyo Abs 3 min Abs 3min Core / Plyo Abs 3min
Stretch Running Drills plyo class
Running Drills Stretch

500, 300,500
Stretch time trial 400m?

Cool Down 1 mile

Cool Down 1 mile

Stretch(home)

Stretch(home)


Stretches

Quadricep 30 sec 2x
Calf Stretch Straight 30 sec 2x
Calf Stretch Bent 30 sec 2x
Gluteal Stretch 30 sec 2x
Hamstring Wall Stretch 2 min
Groin Stretch
30 sec 2x


Dynamic Warm Up

Heel raises Double 30x
Heel raises Single 20x
Heel walk 20x
Quadricep stretch 20s
Hamstring quick heel to butt 20x
Standing toe touch 20s
Standing forward / back swings 20x
Standing side swings 10x
Lunge trunk arm extension 10x


Ab Exercises

Single leg reach
Double leg reach
Flutter
"V" up
Crunch
Diagnol Crunch
Plank
Side Plank leg lift


Contact:

Coach Leanne 970.462.6253    leanne.whitesides@gmail.com