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Kettlebell Training – 25 to 30 May

Kettlebell Workout 1:

(Do This Workout With a 16, 20 or 24KG KB)

Press Ladders

Do 1 Clean, 1 Press, 1 Rack Squat…then do 2 Cleans, 2 Presses, 2 Rack Squats up to 5 Reps each.  Then take a break and do the ladder again 3 to 4 more times.

Finish with 1x set of 50 Double Arm Swings

 

Kettlebell Workout 2:

(Do This Workout With a 16, 20 or 24KG Kettlebell)

30 Min. of 7 Snatches Every Minute On The Minute (Alternate Right and Left Arms)

 

Kettlebell Workout 3:

(Use a 16, 20, or 24KG Kettlebell)

Do as few sets as possible to complete 300 swings (can use both one arm and double arm swings!)

 

Training For 25 – 30 May (Speed Week)

This Week’s Workouts:

Youth Track and Field/Cross-Country:

Mon: 10 Min. W/U, 2x 5x 400 Meter Repeats or 70 Second Repeats W/2:45 Min. Rest In-Between Reps, 4 Min. Rest In-Between Sets, 2x 200 Meter Repeats or 30 Second Repeats W/3 Min. Rest, 20 Min. Cool Down

Tue: 3 to 5 Mile Easy Run

Wed: 4 Mile Progressive Run

Thu: 10 Min. W/U, 6 to 8x 300 Meter Repeats W/Equal Distance Recovery, 20 Min. Cool Down

Fri: 30 Min. Easy Run W/10x 100 Meter Strides

Sat: 4 to 8 Miles Long Run

Half-Marathon Training:

 

Mon: 20 Min. W/U, 2x 5x 400 Meter Repeats or 70 Second Repeats W/2:45 Min. Rest In-Between Reps, 4 Min. Rest In-Between Sets, 2x 200 Meter Repeats or 30 Second Repeats W/3 Min. Rest, 30 Min. Cool Down

Tue: 6 to 8 Mile Easy Run

Wed: 8 Mile Progressive Run

Thu: 20 Min. W/U, 6 to 8x 300 Meter Repeats W/Equal Distance Recovery, 30 Min. Cool Down

Fri: 30 Min. Easy Run W/10x 100 Meter Strides

Sat: 10 Miles Long Run

 

Kettlebell Training – 18 to 23 May

Kettlebell Workout 1:

(Do This Workout With a 16, 20 or 24KG KB)

10x 10 Double Arm Swings + 10 Push-Ups

Finish this workout with a set of 2x 25 Single Arm Swings (Start with your right arm and then left.  Also, every third rep do a rack squat)

 

Kettlebell Workout 2:

(Do This Workout With a 16, 20 or 24KG Kettlebell)

3 Sets of 5 Double Arm Swings, 5 Medicine Ball Thrusters, 10 Double Arm Swings, 10 Medicine Ball Thrusters, 15 Double Arm Swings, 15 Medicine Ball Thrusters, 20 Double Arm Swings, 20 Medicine Ball Thrusters, 25 Double Arm Swings, 25 Medicine Ball Thrusters

 

Kettlebell Workout 3:

(Use a 16, 20, or 24KG Kettlebell)

10 Sets of 5 Single Arm Swings, 3 Cleans, 2 Snatches (Do right arm then left for 1 set)

5 Min. Snatch Test (Do this with a 16KG Kettlebell)

 

Training For 18 – 23 May (Strength Week)

Youth Track Workouts:

 

Mon: 10 Min. W/U, 3x 1 Mile Repeats or 6 Min. Repeats W/3 Min. Recovery, 2x 400 Meter Repeats or 70 Second Repeats W/Equal Distance Recovery, 20 Min. Cool Down

Tue: 3 to 5 Mile Easy Run

Wed: 4 Mile Progressive Run (Last 15 Min. @ Comfortably Hard Pace)

Thu: 10 Min. W/U, 15 Min. Tempo Run W/Hills (Comfortably Hard Pace), 10 Min. Cool Down

Fri: 30 Min. Easy Run W/10x 100 Meter Strides

Sat: Long Run 6 to 8 Miles

 

Half-Marathon Workouts:

 

Mon: 20 Min. W/U, 3x 1 Mile Repeats or 6 Min. Repeats W/3 Min. Recovery, 2x 400 Meter Repeats or 70 Second Repeats W/Equal Distance Recovery, 30 Min. Cool Down

Tue: 6 to 8 Mile Easy Run

Wed: 8 Mile Progressive Run (Last 15 Min. @ Comfortably Hard Pace)

Thu: 20 Min. W/U, 15 Min. Tempo Run W/Hills (Comfortably Hard Pace), 30 Min. Cool Down

Fri: 30 Min. Easy Run W/10x 100 Meter Strides

Sat: Long Run 8 Miles

Training For 11 – 16 May (Speed Week)

Youth Track Training:

 

Mon: 10 Min. W/U, 2x 4x 400 Meter Repeats or 70 Second Repeats @ 5K Race Pace W/3 Min. Rest In-Between Reps, 5 Min. Rest In-Between Sets, 2x 200 Meter Repeats W/3 Min. Rest, 10 Min. Cool Down

Tue: 3 to 5 Mile Easy Run

Wed: 4 Mile Progressive Run (Last 10 Min. @ Comfortably Hard Pace)

Thu: 10 Min. W/U, 2x 600, 2x 400, 2x 200 W/Equal Distance Recovery, 10 Min. Cool Down

Fri: 30 Min. Easy Run W/10x 100 Meter Strides

Sat: 6 to 8 Miles Long Run

 

Half Marathon Training:

 

Mon:  20 Min. W/U, 2x 4x 400 Meter Repeats or 70 Second Repeats @ 5K Race Pace W/3 Min. Rest In-Between Reps, 5 Min. Rest In-Between Sets, 2x 200 Meter Repeats W/3 Min. Rest, 30 Min. Cool Down

Tue:  6 to 8 Mile Easy Run

Wed:  8 Mile Progressive Run (Last 10 Min. @ Comfortably Hard Pace)

Thu:  20 Min. W/U, 2x 600, 2x 400, 2x 200 W/Equal Distance Recovery, 30 Min. Cool Down

Fri:  30 Min. Easy Run W/10x 100 Meter Strides

Sat:  12 Mile Long Run

Kettlebell Training – 04 to 09 MAY

Kettlebell Workout 1:

(Do This Workout With a 16, 20 or 24KG KB)

4x 50 Double Arm Swings (Wait until you are well rested in-between sets…probably around 3 to 5 minutes)

 

Kettlebell Workout 2:

(Do This Workout With a 16, 20 or 24KG KB)

3x Sets of:

2x 10 Single Arm Swings + 5 Pull-Ups (Do right arm then left with a 1 to 2 min. break in-between the sets)

2x 15 Single Arm Swings + 5 Goblet Squats (Do right arm then left with a 1 to 2 min. break in-between the sets)

2x 25 Single Arm Swings + 10 Push-Ups (Do right arm then left with a 1 to 2 min. break in-between the sets)

 

Kettlebell Workout 3:

(Use a 16KG Kettlebell)

2x 5 Min. Sets of Snatches (Try to get between 80 to 100 reps for each 5 min. set)

Training For 04 – 09 MAY (Strength Week)

Youth Track and Field/Cross-Country:

 

Mon:  10 Min. W/U, 3x 1 Mile Repeats or 6 Min. Repeats W/3 Min. Recovery, 2x 400 Meter Repeats or 90 Second Repeats W/Equal Distance Recovery, 10 Min. Cool Down

Tue:  3 to 5 Miles Easy Run

Wed:  3 to 5 Miles Progressive Run (Last 10 Min. @ Comfortably Hard Pace)

Thu:  10 Min. W/U, 20 Min. Tempo Run W/Hills (@ 10K Race Pace), 10 Min. Cool Down

Fri:  30 Min. Easy Run W/10x 100 Meter Strides

Sat:  6 to 8 Miles Long Run

 

Half-Marathon Training:

 

Mon:  20 Min. W/U, 3x 1 Mile Repeats or 6 Min. Repeats W/3 Min. Recovery, 2x 400 Meter Repeats or 90 Second Repeats W/Equal Distance Recovery, 20 Min. Cool Down

Tue:  6 to 8 Miles Easy Run

Wed:  8 Miles Progressive Run (Last 10 Min. @ Comfortably Hard Pace)

Thu:  20 Min. W/U, 20 Min. Tempo Run W/Hills (@ 10K Race Pace), 20 Min. Cool Down

Fri:  30 Min. Easy Run W/10x 100 Meter Strides

Sat:  10 Miles Long Run

Kettlebell Training – 27 APR to 02 MAY

Kettlebell Workout 1:

(Do This Workout With a 16, 20 or 24KG KB)

For 30 Minutes Do Alternating Sets Of (Every Minute on the Minute):

10x Double Arm Swings + 3 Goblet Squats

(Alternate Right Arm/Left Arm) 2x Presses, 2x Push Presses, 2x Clean and Jerks

 

Kettlebell Workout 2:

10x Sets of:

10 Single Arm Swings (Either alternate arms every other set or do 5 reps right arm and 5 reps left)

5x Pull-Ups

 

Kettlebell Workout 3:

(Use a 16KG Kettlebell)

Do 5 Min. Non-Stop Jerks (Alternating Arms)

Rest for 3 Min. Then…

Do 5 Min. Non-Stop Snatches (Alternating Arms)

Rest for 4 Min. Then…

Do 5 Min. Non-Stop Single Arm Swings (Alternting Arms)

Training For 27 APR – 02 MAY (Speed Week)

Youth Track Workouts (Speed Week):

Mon: 10 Min. W/U, 2x 4x 60 Second Repeats W/3 Min. Rest In-Between Reps, 5 Min. Rest In-Between Sets, 2x 45 Second Repeats W/3 Min. Rest, 20 Min. Cool Down

Tue: 3 to 5 Mile Easy Run

Wed: 3 to 5 Mile Progressive Run (Last 10 Min. @ 10K Race Pace)

Thu: 10 Min. W/U, 2x 5x Hill Repeats (100 to 150 Meters), 20 Min. Cool Down

Fri: 30 Min. Easy Run W/10x 100 Meter Strides

Sat: 4 to 6 Mile Long Run

 

Half-Marathon Workouts (Speed Week):

Mon: 20 Min. W/U, 2x 4x 60 Second Repeats W/3 Min. Rest In-Between Reps, 5 Min. Rest In-Between Sets, 2x 45 Second Repeats W/3 Min. Rest, 20 Min. Cool Down

Tue: 6 to 8 Mile Easy Run

Wed: 8 Mile Progressive Run (Last 10 Min. @ 10K Race Pace)

Thu: 20 Min. W/U, 2x 5x Hill Repeats (100 to 150 Meters), 20 Min. Cool Down

Fri: 30 Min. Easy Run W/10x 100 Meter Strides

Sat: 10 Mile Long Run

Kettlebell Training – 20 to 25 April

Kettlebell Workout 1:

(Do This Workout With a 16, 20 or 24KG KB)

Do 10 Sets of:

20 Double Arm Swings (With every 3rd rep switch from Double Arm to Single Arm alternating arms…so it would look like this: Do 2 Double Arm Swings, then a right arm Single Arm Swing, do 2 more Double Arm reps and then do a left-arm Single Arm swing etc.)

Kettlebell Workout 2:

10x Sets of:

10 Single Arm Swings (Either alternate arms every other set or do 5 reps right arm and 5 reps left)

10x Push-Ups (Hand Release Style)

Kettlebell Workout 3:

Do as many Snatches as you can in 10 Min. and record your score

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