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JUST ANNOUNCED!

The Trackster Ultimate Summer Running Camp!

Join us July 23-29 in Fort Collins, CO for the best training experience ever!

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Training Plan

September -October Track and Field General Training

• 61 sessions scheduled so far

• 0 videos & files

• 13 athletes already joined


Plan Owner

Christopher Lee Richardson

0 teams • 0 followers • 0 following


Description

This is a general Fitness development program. this program allows you to push as hard as your comfortable with.

Join Plan Now (free)

7 Day preview

  • Fri 10/30 • Phase 1 Friday (September-October)

    Remember the days in the week are interchangeable, and you need to complete the exercises need for the week. You will get the most of the workout by going in order. If there are questions make sure you ask a coach. Warm Up Body Squats x20 Lunge Squats x 20 Good Mornings x20 Jumping Jacks x30 Split Hops x30 Pogo Sticks x30 High Knees x50 Trunk Rotations x30 Forward Leg Swings x10 (EL) Side Leg Swings x10 (EL) Friday Jog 30 minutes You can break in we 10 minutes Sets Core 10 sets of 10 repetitions V-Ups Toe Touch Crunches Russian Twist Push ups Cool Down 1 Ankle hold quad stetch 30 seconds Hanging hamstring stretch seconds Figure four stretch Hip stretch lunge position

  • Thu 10/29 • Phase 1 Tueaday (September-October)

    Remember the days in the week are interchangeable, and you need to complete the exercises need for the week. You will get the most of the workout by going in order. If there are questions make sure you ask a coach. Warm Up Body Squats x20 Lunge Squats x 20 Good Mornings x20 Jumping Jacks x30 Split Hops x30 Pogo Sticks x30 High Knees x50 Trunk Rotations x30 Forward Leg Swings x10 (EL) Side Leg Swings x10 (EL) Thursday Find a Hill or 30+ Stairs Run Hill or Stairs for 30 minutes straight Including walk back to beginning. Cool Down 2 Jog 5 minutes easy Roll out 10 minutes

  • Wed 10/28 • Phase 1 Wednesday (September-October)

    Remember the days in the week are interchangeable, and you need to complete the exercises need for the week. You will get the most of the workout by going in order. If there are questions make sure you ask a coach. Warm Up Body Squats x20 Lunge Squats x 20 Good Mornings x20 Jumping Jacks x30 Split Hops x30 Pogo Sticks x30 High Knees x50 Trunk Rotations x30 Forward Leg Swings x10 (EL) Side Leg Swings x10 (EL) Wednesday Jog 30 minutes You can break in we 10 minutes Sets Core 10 sets of 10 repetitions V-Ups Toe Touch Crunches Russian Twist Push ups Cool Down 1 Ankle hold quad stetch 30 seconds Hanging hamstring stretch seconds Figure four stretch Hip stretch lunge position

  • Tue 10/27 • Phase 1 Monday (September-October)

    Remember the days in the week are interchangeable, and you need to complete the exercises need for the week. You will get the most of the workout by going in order. If there are questions make sure you ask a coach. Warm Up Body Squats x20 Lunge Squats x 20 Good Mornings x20 Jumping Jacks x30 Split Hops x30 Pogo Sticks x30 High Knees x50 Trunk Rotations x30 Forward Leg Swings x10 (EL) Side Leg Swings x10 (EL) Tuesday Sprint 30m 10 Squats/10 push ups Jog back x10 Rest 5-10 minutes Run 100 meter/ jog back 50 meters into walk 50m x10 Reps Cool Down 2 Jog 5 miuntes easy Roll out 10 minutesg

  • Mon 10/26 • Phase 1 Monday (September-October)

    Remember the days in the week are interchangeable, and you need to complete the exercises need for the week. You will get the most of the workout by going in order. If there are questions make sure you ask a coach. Warm Up Body Squats x20 Lunge Squats x 20 Good Mornings x20 Jumping Jacks x30 Split Hops x30 Pogo Sticks x30 High Knees x50 Trunk Rotations x30 Forward Leg Swings x10 (EL) Side Leg Swings x10 (EL) Monday 1 minute on 1 minute off for 6 minutes x3 (Rest 5 minutes between Each) The 1 minute on Run is a comfortable Stride. The 1 minute off is easy jog or brisk walk. Cool Down 1 Ankle hold quad stetch 30 seconds Hanging hamstring stretch seconds Figure four stretch Hip stretch lunge position

  • Sun 10/25 • Phase 1 Sunday (September-October)

    Remember the days in the week are interchangeable, and you need to complete the exercises need for the week. You will get the most of the workout by going in order. If there are questions make sure you ask a coach. Warm Up Body Squats x20 Lunge Squats x 20 Good Mornings x20 Jumping Jacks x30 Split Hops x30 Pogo Sticks x30 High Knees x50 Trunk Rotations x30 Forward Leg Swings x10 (EL) Side Leg Swings x10 (EL) Sunday Core Circuit:5 Sets of 10 Repeitions Superman V-Ups Bicycles Side Oblique Crunches L-Ups L Overs Cool Down 1 Ankle hold quad stetch 30 seconds Hanging hamstring stretch seconds Figure four stretch Hip stretch lunge position

  • Sat 10/24 • Phase 1 Saturday (September-October)

    Remember the days in the week are interchangeable, and you need to complete the exercises need for the week. You will get the most of the workout by going in order. If there are questions make sure you ask a coach. Remember the days in the week are interchangeable, and you need to complete the exercises need for the week. You will get the most of the workout by going in order. If there are questions make sure you ask a coach. Saturday Off Cool Down 1 Ankle hold quad stetch 30 seconds Hanging hamstring stretch seconds Figure four stretch Hip stretch lunge position