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Kettlebell Training 10 – 15 February

Kettlebell Workout 1:

(Use a 16, 20 or 24KG KB)

Do 10 Sets of:

5x Single Arm Swing + 3 Snatches + 2 Presses + 1 Rack Squat (Do left arm first then switch to right arm)

 

Kettlebell Workout 2:

(Use your heaviest kettlebell)

10x Alternate Sets of (Start at the top of each minute on the minute):

3x Presses (Left/Right)

10x Double Arm Swings

 

Kettlebell Workout 3:

30 Minutes of Kettlebell Practice

At the start of each minute do a different exercise for 5 reps – here are the list of possible exercises:

Double Arm Swings

Single Arm Swings

Cleans

Presses

Snatches

Rack Squats

Goblet Squats

Push Press

 

Training For 10 – 15 February 2020 (Strength Week)

Youth Track and Field Workouts:

Mon:  10 Min. W/U, 5x 3 Min. Repeats W/2:30 Rest, 15 Min. Cool Down 

Tue:  3 to 5 Miles Easy Run

Wed:  10 Min. W/U, 8x 90 Seconds / 10 Seconds, 10 Min. Cool Down

Thu:  3 to 5 Miles Progressive Run (Last 10 Min. @ Marathon Pace)

Fri:  30 Min. Easy Run W/10x Strides

Sat:  4 to 6 Miles Long Run

 

Half Marathon Workouts:

Mon:  20 Min. W/U, 5x 3 Min. Repeats W/2:30 Rest, 20 Min. Cool Down

Tue:  6 to 8  Miles Easy Run

Wed:  20 Min. W/U, 8x 90 Seconds / 10 Seconds (Run continuous 90 Seconds at Marathon Pace and Then 10 Seconds at Mile Pace) , 20 Min. Cool Down

Thu:  8 Miles Progressive Run (Last 10 Min. @ Marathon Pace)

Fri:  30 Min. Easy Run W/10x Strides

Sat:  12  Miles Long Run

Kettlebell Training 03 – 08 February

Workout 1:

(Use either a 16, 20, or 24KG KB)

Place two kettlebells approximately 50 meters from another one to complete this workout and then start with a third one…so that you have a total of 3 kettlebells.  If you don’t have three kettlebells just mark two spots 50 meters away from each other and use the one or two kettlebells you have.

1st Set

5x Clean (L/R), 5 Snatch (L/R), 5 Rack Squat (L/R)…once you are complete with this set walk with the kettlebell in the rack to the 2nd kettlebell (changing arms once during the walk to the other kettlebell and then start the 2nd set)

2nd Set

10x Clean (L/R), 10 Snatch (L/R), 10 Rack Squat (L/R)…once you are complete with this set walk to the 1st kettlebell in the ‘waiters’ carry (change arms once during the walk back to the 1st kettlebell)

3rd Set

10x Double Arm Swings, 10x Single Arm Swings (Left), 10x Single Arm Swings (Right), 10x Goblet Squats (do a farmers carry switching arms once to the 2nd kettlebell)

4th Set

20x Double Arm Swings (every 5th rep do a clean and press instead of a swing…so it would look like this reps 1 – 4 double arm swings, 5th rep is a clean and press, reps 6 – 9 double arm swings, 10th rep is a clean and press)

End of the workout!

Workout 2:

(Use a 16, 20 or 24KG KB)

1st Set:

10 Single Arm Swing (Right) + 5 Push Presses (Right)

2nd Set:

10 Single Arm Swings (Left) + Push Presses (Left)

Repeat these two sets 4 more times for a total of 10 sets…rest approximately 60 seconds in-between each set

 

Workout 3:

(Use a 16, 20 or 24KG KB)

Do 5 single arm swings, 3 cleans and 1 press at the top of every minute for 30 minutes (alternating arms each minute)

 

Training For 03 – 08 February 2020 (Speed/Race Prep Week)

Youth Track and Field Workouts:

Mon:  10 Min. W/U, 3x 3x 60 Second Repeats @ 1 Mile Race Pace W/2 Min. Rest In-Between Reps and 5 Min. Rest In-Between Sets, 10 Min. Cool Down

Tue:  3 to 5 Mile Easy Run

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

Thu:  10 Min. W/U, 2x 90 Second Repeats, 2x 60 Second Repeats, 2x 45 Second Repeats, 2x 30 Second Repeats W/2 Min. Rest, 10 Min. Cool Down

Fri: 3 to 5 Miles Easy Run (Orienteering Event)

Sat:  4 to 8 Miles Long Run

 

Half Marathon Workouts:

Mon:  20 Min. W/U, 3x 3x 60 Second Repeats @ 1 Mile Race Pace W/2 Min. Rest In-Between Reps and 5 Min. Rest In-Between Sets, 20 Min. Cool Down

Tue:  6 to 8 Miles Easy Run

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

Thu:  20 Min. W/U, 2x 90 Second Repeats, 2x 60 Second Repeats, 2x 45 Second Repeats, 2x 30 Second Repeats W/2 Min. Rest, 20 Min. Cool Down

Fri:  30 Min. Easy Run W/10xStrides

Sat:  10 Miles Easy Run (Back Off Week)

Kettlebell Training 27 January – 01 February

Workout 1:

Swing and a Press (Use your heaviest kettlebell)

5x 10 Double Arm Swings + 1x Press Left/Right

 

Workout 2:

Kettlebell Circuit (Put 3x Kettlebells in a row and go lightest to heaviest)…perform the required exercise for the set with each kettlebell

1st Set (10x Double Arm Swings)

2nd Set (5x Clean Left/Right)

3rd Set (5x Press Left /Right)

4th Set (5x Rack Squat Left/Right)

5th Set (5x Snatch Left/Right)

 

Workout 3:

30 Min. of Snatches (Use a 16KG or 20 KG KB)

Perform 5 reps at the top of each minute…alternate left/right every other minute

 

 

Training For 27 January – 01 February (Strength Week)

Youth Track and Field Workouts:

Mon:  3 to 5 Miles Easy Run

Tue:  10 Min. W/U, 5x 3 Min. Repeats W/3 Min. Rest @ 10K Race Pace, 15 Min. Cool Down

Wed:  3 to 5 Miles Easy Run (Orienteering Event)

Thu:  10 Min. W/U, 20 Min. Tempo Run (Comfortably Hard), 10 Min. Cool Down

Fri:  30 Min. Easy Run W/10xStrides

Sat:  4 to 8 Miles Easy Run

 

Half Marathon Workouts:

Mon:  6 to 8 Miles Easy Run

Tue:  20 Min. W/U, 5x 3 Min. Repeats W/3 Min. Rest @ 10K Race Pace, 20 Min. Cool Down

Wed:  8 Miles Easy Run (Orienteering Event)

Thu:  20 Min. W/U, 40 Min. Tempo Run (Comfortably Hard), 10 Min. Cool Down

Fri:  30 Min. Easy Run W/10xStrides

Sat:  14 Miles Easy Run

 

Kettlebell Training For 20 – 25 January

Workout 1:

Swings, Cleans & Squats (Use 16, 20 or 24KG KB)

10 Swings (Double Arms) + 5 Cleans (Right Arm) + 1 Rack Squat (Right Arm)

10 Swings (Double Arms) + 5 Cleans (Left Arm) + 1 Rack Squat (Left Arm)

10 Swings (Double Arms) + 4 Cleans (Right Arm) + 2 Rack Squats (Right Arm)

10 Swings (Double Arms) + 4 Cleans (Left Arm) + 2 Rack Squats (Left Arm)

10 Swings (Double Arms) + 3 Cleans (Right Arm) + 3 Rack Squats (Right Arm)

10 Swings (Double Arms) + 3 Cleans (Left Arm) + 3 Rack Squats (Left Arm)

10 Swings (Double Arms) + 2 Cleans (Right Arm) + 4 Rack Squats (Right Arm)

10 Swings (Double Arms) + 2 Cleans (Left Arm) + 4 Rack Squats (Left Arm)

10 Swings (Double Arms) + 1 Clean (Right Arm) + 5 Rack Squats (Right Arm)

10 Swings (Double Arms) + 1 Clean (Left Arm) + 5 Rack Squats (Left Arm)

 

Workout 2:

Single Arm Swings, Cleans, & Presses (Use 16, 20 or 24KG KB)

5 Swings (Right Arm), 5 Cleans (Right Arm), 5 Presses (Right Arm)

5 Swings (Left Arm), 5 Cleans (Left Arm), 5 Presses (Left Arm)

4 Swings (Right Arm), 4 Cleans (Right Arm), 4 Presses (Right Arm)

4 Swings (Left Arm), 4 Cleans (Left Arm), 4 Presses (Left Arm)

3 Swings (Right Arm), 3 Cleans (Right Arm), 3 Presses (Right Arm)

3 Swings (Left Arm), 3 Cleans (Left Arm), 3 Presses (Left Arm)

2 Swings (Right Arm), 2 Cleans (Right Arm), 2 Presses (Right Arm)

2 Swings (Left Arm), 2 Cleans (Left Arm), 2 Presses (Left Arm)

1 Swings (Right Arm), 1 Cleans (Right Arm), 1 Presses (Right Arm)

1 Swings (Left Arm), 1 Cleans (Left Arm), 1 Presses (Left Arm)

Workout 3:

Swing Challenge – Do 20 swings (either double arm or single arm it doesn’t matter which) at the top of every minute for as long as you can (not to exceed 40 minutes)

Training For 20 – 26 January (Speed/Race Prep Week)

Youth Indoor Track Workouts:

Mon:  10 Min. W/U, 6 to 8 Hill Repeats (100 Meters) W/Equal Distance Recovery, 20 Min. Cool Down

Tue:  3 to 5 Miles Easy Run

Wed:  3 to 5 Miles Easy Run (Last 10 Min. Pick Up The Pace)

Thu:  10 Min. W/U, 2x 4x 60 Second Repeats @ Mile Race Pace W/3 Min. Rest In-Between Reps & 5 Min. In-Between Sets, 10 Min. Cool Down

Fri:  30 Min. Easy Run W/10x Strides

Sat:  4 Miles Easy Run

Sun:  Race

Half-Marathon Workouts:

Mon:  20 Min. W/U, 6 to 8 Hill Repeats (100 Meters) W/Equal Distance Recovery, 40 Min. Cool Down

Tue:  6 to 8 Miles Easy Run

Wed:  8 Miles Progressive Run (Last 2 Miles Pick Up The Pace)

Thu:  10 Min. W/U, 2x 4x 60 Second Repeats @ Mile Race Pace W/3 Min. Rest In-Between Reps & 5 Min. In-Between Sets, 40 Min. Cool Down

Fri:  30 Min. Easy Run W/10x Strides

Sat:  12 Miles Easy Run

Kettlebell Training For 13 – 18 JAN

Kettlebell Workouts for the Week:

Notes Applicable for Each Workout:

*Daily Standard W/U: Halos (3 L/3R), 3x Goblet Squat W/Light Bell (Pry Your Hips Open At The Bottom)

*Rest Enough To Start Each Set Feeling Strong, Not Winded

 

Workout 1:

Swings & Presses (Use a 16KG, 20KG or 24KG KB)

5x Sets of:

10x One Arm Swings + 5 Presses Right/Left Arm

 

2x Sets of:

25x One Arm Swings Right/Left (Each 5th Repetition do a Clean…so on the 5th, 10th, etc.)

 

 

Workout 2:

Swing, Clean, Snatch (Use a 16KG, 20KG or 24KG KB)

8x Sets of:

5x Swings, 5x Cleans, 5x Snatches Right/Left Arm

 

Pause Repetition Presses (Use a 16KG KB or the Lightest KB That You Have)

3x 5 Repetitions Right/Left (Pause at 3 Different Locations on the Press Up…No Pauses on the Way Down)

 

Workout 3:

Swings & Squats (Use a 20KG or 24KG KB)

10x Sets of:

1st Set – 10x 2 Arm Swings + 10 Goblet Squats

2nd Set – 10x 2 Arm Swings + 1 Goblet Squats

3rd Set – 10x 2 Arm Swings + 9 Goblet Squats

4th Set – 10x 2 Arm Swings + 2 Goblet Squats

5ht Set – 10x 2 Arm Swings + 8 Goblet Squats

6th Set – 10x 2 Army Swings + 3 Goblet Squats

7th Set – 10x 2 Arm Swings + 7 Goblet Squats

8th Set – 10x 2 Arm Swings + 4 Goblet Squats

9th Set – 10x 2 Arm Swings + 6 Goblet Squats

10th Set – 10x 2 Arm Swings + 5 Goblet Squats

 

 

 

Training For 13 – 18 JAN 2020 (Strength Week)

Youth Track Club:

Mon:  10 Min. W/U, 3x 3 Min. Repeasts @ 10K Pace W/2 Min. Rest, 4x 45 Second Repeats @ 800 Meter Race Pace W/2 Min. Rest, 10 Min. Cool Down

Tue:  3 to 5  Miles Easy Run

Wed:  10 Min. W/U, 2x 60 Seconds, 45 Seconds, 30 Seconds Repeats W/2 Min. Rest, 10 Min. Cool Down

Thu:  3 to 5  Miles Easy Run

Fri:  30 Min. Easy Run W/10x Strides

Sat:  Rest

Sun:  Race W/30 Min. Cool Down

Half Marathon Training:

Mon:  20 Min. W/U, 5x 1 Mile Repeats @ Half Marathon Pace W/5 Min. Rest, 20 Min. Cool Down

Tue:  6 Miles Easy Run

Wed:  10 Min. W/U, 2x 300 Meter, 200 Meter, 100 Meter Repeats W/Equal Distance Rest, 20 Min. Cool Down

Thu:  8 Mile Easy Run

Fri:  30 Min. Easy Run W/10x Strides

Sat:  10 Mile Long Run

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