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Kettlebell Training 24 – 29 February

Kettlebell Workout 1:

(Use 16, 20, or 24 KG KBs)

10 Sets:

10x Double Arm Swings + 5 Snatches Left

10x Double Arm Swings + 5 Snatches Right

10x Double Arm Swings + 5 Snatches Left

10x Double Arm Swings + 5 Snatches Right

10x Double Arm Swings + 5 Snatches Left

10x Double Arm Swings + 5 Snatches Right

10x Double Arm Swings + 5 Snatches Left

10x Double Arm Swings + 5 Snatches Right

10x Double Arm Swings + 5 Snatches Left

10x Double Arm Swings + 5 Snatches Right

 

Kettlebell Workout 2:

(Use a 24KG KB)

20x Sets of (every minute on the minute):

2 Cleans + 1 Press + 1 Squat

 

Kettlebell Workout 3:

10 Min. Test (Do maximum reps within 10 min. of either 1 arm swing or snatch using a 20 or 24KG KB)

 

Excellent = 200

Good = 150

 

Training For 24 – 29 February (Strength Week)

Youth Track Workouts:

 

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

Tue:  3 to 5 Miles Easy Run

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

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

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

Sat:  4 to 6 Miles Long Run

 

Half-Marathon Workouts:

 

Mon:  20 Min. W/U, 5x 3 Min. Repeats W/2 Min. Rest, 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, 20 Min. Tempo Run (@ 10K Pace), 20 Min. Cool Down

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

Sat:  10 Miles Long Run

Kettlebell Training 17 – 22 February

Kettlebell Workout 1:

(Use 16, 20, or 24 KG KBs)

10 Sets:

10x Double Arm Swings + 10 Push-Ups

10x Double Arm Swings + 9 Push-Ups

10x Double Arm Swings + 8 Push-Ups

10x Double Arm Swings + 7 Push-Ups

10x Double Arm Swings + 6 Push-Ups

10x Double Arm Swings + 6 Push-Ups

10x Double Arm Swings + 7 Push-Ups

10x Double Arm Swings + 8 Push-Ups

10x Double Arm Swings + 9 Push-Ups

10x Double Arm Swings + 10 Push-Ups

 

Kettlebell Workout 2:

5x Sets of:

10x Single Arm Swings + 5 Cleans + 3 Presses + 2 Rack Squats + 1 Snatch (Left Then Right Arm)

Rest until you could hold a conversation with someone without being winded…

 

Kettlebell Workout 3:

Choose Your Own Adventure:

1st Round – Do Either 25x Single Arm Swings Per Arm (Do Left Arm Then Right) or 10x Double Arm Swings + 5 Goblet Squats (Five Times)

2nd Round – Do Either 5x 2x Press, 2x Push Press, 2x Snatch (Do Left Arm Then Right) or 5x 5 Cleans + Presses (Do Left Arm Then Right)

3rd Round – Do Either 10 Minutes of 10x Double Arm Swings (At the Top of Each Minute) or 10x Snatches (At the Top of Each Minute – Alternating Arms…1st Minute Right Arm, 2nd Minute Left Arm, etc.)

Training For 17 – 22 February (Speed Week)

Youth Track Workouts:

 

Mon:  10 Min. W/U, 2x 4x 90 Seconds W/90 Seconds Rest In-Between Reps, 3 Min. Rest In-Between Sets, 10 Min. Cool Down

Tue: 3 to 5  Miles Easy Run

Wed:  10 Min. W/U, 8x 30 Seconds Repeats W/Equal Distance Rest, 10 Min. Cool Down

Thu:  3 to 5 Miles Easy Run

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

Sat:  10 Min. W/U, 4 to 6x Long Hill Repeats W/Equal Distance Rest, 2 to 4x Short Hill Repeats W/Equal Distance Rest, 20 Min. Cool Down

 

Half Marathon Workouts:

 

Mon:  20 Min. W/U, 2x 4x 90 Seconds W/90 Seconds Rest In-Between Reps, 3 Min. Rest In-Between Sets, 20 Min. Cool Down

Tue: 6 to 8  Miles Easy Run

Wed:  20 Min. W/U, 8x 30 Seconds Repeats W/Equal Distance Rest, 20 Min. Cool Down

Thu:  8 Miles Easy Run

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

Sat:  20 Min. W/U, 4 to 6x Long Hill Repeats W/Equal Distance Rest, 2 to 4x Short Hill Repeats W/Equal Distance Rest, 5 Mile Cool Down

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

 

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