The following document is meant as a guideline for any athlete who might need some help in
figuring out what they might do to maintain or increase their fitness level during the summer. This is meant only as a guide and in no way should be viewed as required work for
the summer. You should feel free to do with it as you wish. You can ignore it or follow it
in every detail or something in between. It’s up to you. Even if you do a different sport in the fall this outline will help get you ready for the beginning of that season.
I will break down the summer into weeks with progressions in workout types and increased
intensities for each of those weeks.
Coach A will be available for weight workouts starting July 15th Tuesday thru Friday starting at 3:30 in the weight room. Weight work is very important but it is just one facet of what constitutes a good summer routine. Running, stretching, and drills as we do during the whole track season are essential to a well rounded thorough workout.
1. Easy Jog
Every workout should begin (whether it be running or lifting) with a easy jog of somewhere
between 6 to10 minutes.
2. Warm up exercises
The next phase should be a series of exercises that we do as a group. This endeavor should
be 15 minutes of constant activity.
3. Stretching
So important but many of you don’t want to do. Once your muscles are warmed
up is the time to lengthen and stretch them out. This helps eliminate pulls,strains and tendonitis
4. ONLY NOW ARE YOU READY TO BEGIN THE DIFFERENTIATED PART OF YOUR WORKOUT!
Check workout sheet and calendar for correct workload for that day and week.
5.THE COOL DOWN IS TRAINING ALSO
Again an activity that many of you ignore and try to avoid as much as you can. This should be
another 10 minute jog followed by the same stretching routine from the beginning of the workout.
These are the five parts to good training. There are no short cuts. Trying to take short cuts will
often get you injured or feeling frustrated by falling way short of your potential as an athlete
Summer Training Tips
- Plan to do workouts early in the morning or early in the evening to avoid the hottest part of the day.
- Hydrate well all summer.
- Running can be done at the beach at low tide with training shoes (do not run workouts bare footed).
- Plan to do workouts early in the morning or early in the evening to avoid the hottest part of the day.
- Hydrate well all summer.
- Running can be done at the beach at low tide with training shoes (do not run workouts bare footed).
