Pre-Season Workouts

Alright gals - time to get up and get moving! Let's remember that the most important thing is to just get out there and do SOMETHING. Even a quick interval workout followed by some lifting for 20-30 minutes is better than nothing.

Running: Interval training: http://rivaltraining.blogspot.com/2005/12/cardio-interval-training-basics.html. You've got to remember that you should be working as hard as you possibly can over the period of the interval.

• First Week Out: 4x90 seconds as hard as you can/90 seconds walking or rest
• 2: 5x60 seconds as hard as you can/50 seconds walking or rest
• 3: 6x45 seconds as hard as you can/30 seconds walking or rest
• 4: 7x30 seconds as hard as you can/20 seconds walking or rest
• 5: 8x20 seconds as hard as you can/10 seconds walking or rest
• 6: 10x20 seconds as hard as you can/10 seconds walking or rest

Should start in late June (or earlier if you're feeling good): If you haven't been training, your first 2 weeks should be easy day/medium day/easy day. Then after that, do easy/hard/easy or medium/hard/medium weeks. Sample Workouts:

Easy day

• 8 100m or
• 6 200m or
• 4 400m or
• pyramid 100m, 200m, 300m, 400m, 300m, 200m, 100m

Medium day

• 10 100m or
• 8 200m or
• 6 400m or
• pyramid 100m, 200m, 400m, 600m, 400m, 200m, 100m

Hard day

• 12 100m or
• 10 200m or
• 8 400m or
• the medium day pyramid twice.

The workout itself should be preceded by at least 800m (2 laps) warmup, thorough stretching, and plyos. After the workout, at least 800m cool down and stretching.


Stadiums:
Most everybody seems to suggest stadiums as a good thing to be doing in May/June. I found lots of different workouts, but here are some pretty good ones from Godiva:

• First Day Out (12 total stadiums): 2 big, 1 small, jog to the other side x4

• Medium Day (16 total stadiums):

3 big, 1 small, jog to the other side
2 big, 1 small, jog to the other side
2 big, 2 small, jog to the other side
1 big, 1 small, jog to the other side
1 big (sprint), 1 small, jog to the other side
1 big (sprint), 1 small, jog to the other side
1 big, jog

• Big Day (20 total stadiums):

3 big, 1 small, jog to the other side
4 big (alternate sprint and jog), 1 small, jog to the other side
2 big (jog then sprint), 2 small, jog to the other side
2 big (jog then sprint), 2 small, jog to the other side
2 big, 1 small, jog to the other side

Lifting:
You should be doing high reps and multiple sets: 5 sets of 20 reps with 30 seconds of rest in between each set. It is important to only take 30 seconds of rest to maintain a high heart rate.
Here are some other suggestions from our backlog:

Toe touches - standing straight up with feet shoulder width apart touch each toe with the opposite hand and make sure to keep the legs straight.

Side lunges - with feet spread more than shoulder width apart and toes straight begin to lunge side to side. Has the same movement of the groin stretch

Hip extensions - lie flat on your back on a mat with both feet together and raise your hips and squeeze your glutes together at the top.

Step ups - use an elevated box or stationary bench

Squat with stability ball - put the ball up against the wall and lean back against it. Have the ball in the low portion of the back during the exercise.

Incline press - using the proper dumbbells lower the weight down to 90 degrees and press back up.

Bent over one leg rows - use a barbell or dumbbells bend over at the hip keeping the back straight and bring the weight up to the navel and back to the starting position. Do 10 reps on each leg and switch.

Triceps extension - using a cable crossover hand piece have the hand in a supinated position and the arm at a 90 degree angle and extend straight down and back to the starting position.

Cable curls on balance disc - position yourself on a balance disc with feet together and use a barbell attachment for the curls. Start with arms straight and begin to curl up to the chest.

Bicycles - lie flat on your back on a mat legs bent in the air. Begin by bringing one leg in and touch the knee with the opposite elbow and then switch.

Side oblique extensions - standing straight up with a dumbbell in each hand begin the exercise by leaning down going to the kneecap. Make sure to alternate sides after each repetition.