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Head Coach
Andy Arness
SHOT PUT & DISCUS
Throws Coach - Coach Arness (Andy)
Monday 2:30 to 4:00 - Shot Put.
Light weightlifting from 4:00 to 5:30 in the Weight Room.
Tuesday 1:45 to 4:00 - Discus and Sprints.
Wednesday
2:30 to 4:00 - Shot Put. Medium weightlifting from 4:00 to 5:30 in the Weight Room.
Thursday 1:45 to 4:00 - Discus
and Sprints.
Friday 2:30 to 4:00 - Shot Put (and/or video in the Team Room).
Saturday 1:00 to 4:00 - Heavy Weightlifting
in the Weight Room.
Sunday - Off!
Girls 800, 1600, and 3200 meters
Coach - Coach Moon (Danny)
Monday 2:30 to 4:30 – Meet Finish
Line near the Oak Tree we will work schedule from there
Tuesday 1:45 to 4:00 - Meet Finish Line near the Oak Tree
we will work schedule from there
Wednesday 2:30 to 4:30 - Meet Finish Line near the Oak Tree we will work schedule
from there
Thursday 1:45 to 4:00 - Meet Finish Line near the Oak Tree we will work schedule from there
Friday
2:30 to 4:30 - Meet Finish Line near the Oak Tree we will work schedule from there
Saturday– OFF, On Your
own workouts or run with Coach at 7:30 am with WVJS group
Sunday – OFF, On Your own workouts or run with
Coach at 7:00 am with WVJS group easy long run (6.5 miles)
We
will be doing Long run days, Speed days and Medium run easy days prior to our meets. Also we will have core exercise
3 days a week and stretching exercise daily as part of our warm up
Boys 800, 1600, and 3200 meters
Coach - Coach Banks
(Jerry)
Monday 2:30 to 4:30 – Meet under bleachers and we will go from there
Tuesday 1:45 to 4:00
- Meet under bleachers and we will go from there
Wednesday 2:30 to 4:30 - Meet under bleachers and we will
go from there
Thursday 1:45 to 4:00 - Meet under bleachers and we will go from there
Friday 2:30 to 4:30
- Meet under bleachers and we will go from there
Saturday– OYO workouts
Sunday – OYO Easy
running
Every two weeks will take a break consisting of very easy running for 4 to 5 days and then
get back into another training cycle.
I will let you know on a weekly basis which days we will be doing fast track work.
Bring light trainers or spikes for those days.
Also having a wrist watch stop watch will be very useful if you want to get the most out
of these workouts. This will allow you to run your own paces with proper rest in between.
Hurdle Practice Schedule
Coach: Megan Fish
Monday – Warm up/Drills, Hard Day (Sprints with hurdles)
Tuesday – Drills and Strength Training
Wednesday – Warm up/Drills, Moderate Day (speed work with hurdles)
Thursday – Drills and Strength Training
Friday – Warm up/ Drills, Easy Day (Starts and Strides)
Saturday – Strength and General Conditioning 1pm to 4pm
Sunday – OFF
Schedule will be modified as needed!
High Jump
Coach Younes
(Elie)
Schedule
Week of January
26, 2009
Monday 1/26
3:00 – 5:00
Jump approach theory
and practice
Wednesday 1/28
3:00 – 5:00
Vertical jump theory and practice
Assessment of jumpers
Friday 1/30
3:00 – 5:00
Hurdles practice
Assessment of jumpers
Sprints Coach Coach David Lii (Dave)
Monday
2:30 to 4:00 Resistance Training (i.e. Hills or harness/sleds). Weightlifting from 4:00 to 5:30 in the Weight Room.
Tuesday
1:45 to 4:00 Circuit Day (cardio work)
Wednesday 2:30 to 4:00 Speed Training (Fly & Starts). Medium weightlifting
from 4:00 to 5:30 in the Weight Room. Bring spikes!
Thursday 1:45 to 4:00 Warm-ups (light day). Strides
Friday
2:30 to 4:00 Interval Training. Bring spikes!
Saturday 1:00 to 4:00 - Heavy Weightlifting in the Weight Room.
Sunday
- Off!
When Thursday Dual Meets begin, training
schedule will be adjusted.
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