2008 Summer Training Program

"The most important quality I have noticed in successful people is that they have a dream. They want to be someone. They want to have something. They want to go somewhere. They think and work toward that dream every day. I often ask people who tell me their dream, "What did you do today to move closer to your dream?" Eighty-five percent didn't do anything. They are planning to do something next week; they're just too busy today. These 85% will probably never see their dream come true.

"Ask yourself the question: 'What have I done today to make my dream come true?'

If the answer is 'nothing specific,' then you will never make it unless you change your ways."

-Astronaut Alan Bean

SUMMER TRAINING SCHEDULE for Summer Clinics, Camps, HS, Juniors Teams

	Pushups + Situps	Block Jumps and/or Attack Jumps	Running use a chronograph watch, measure road distances, wear running shoes, challenge yourself!

Mon. 6/30	3x (10pu+10su)	3 sets of 10	20 min. easy on road or track
Tues. 6/24	3x (10pu+10su)	3 sets of 10	none
Wed. 6/25	3x (10pu+10su)	3 sets of 10	20 min. easy on road or track
Thurs. 6/26	3x (10pu+10su)	3 sets of 10	none
Fri. 6/27	3x (10pu+10su)	3 sets of 10	20 min. easy on road or track
Sat. 6/28	3x (10pu+10su)	3 sets of 10	none

Mon. 6/30	3x (10pu+10su)	4 sets of 10	20-30 min. easy on road or track
Tues. 7/1	3x (10pu+10su)	4 sets of 10	Track: 4x(200m@60sec/) plus 2x(400 m @ 2:30/) ->Jog 2 laps
Wed. 7/2	3x (10pu+10su)	4 sets of 10	20-30 min. easy on road or track
Thurs. 7/3	3x (10pu+10su)	4 sets of 10	Track: 4x(200m@60sec/) plus 2x(400 m @ 2:30/) ->Jog 2 laps
Fri. 7/4	3x (10pu+10su)	4 sets of 10	20-30 min. easy on road or track
Sat. 7/5	3x (10pu+10su)	4 sets of 10	none

Mon. 7/7	4x (10pu+10su)	5 sets of 10	20-30 min. ~~easy~~ on road or track: 8-9 min/mile
Tues. 7/8	4x (10pu+10su)	5 sets of 10	Track: 4x(200m@55sec/) plus 2x(400 m @ 2:20/)
Wed. 7/9	4x (10pu+10su)	5 sets of 10	20-30 min. ~~easy~~ on road or track: 8-9 min/mile
Thurs. 7/10	4x (10pu+10su)	5 sets of 10	Track: 4x(200m@55sec/) plus 2x(400 m @ 2:20/)
Fri. 7/11	4x (10pu+10su)	5 sets of 10	20-30 min. ~~easy~~ on road or track: 8-9 min/mile
Sat 7/12	4x (10pu+10su)	5 sets of 10	none

Mon. 7/14	2x (20pu+20su)	6 sets of 10	3mi (or more!) on road or track: approx. 9-10 min/mile
Tues. 7/15	2x (20pu+20su)	6 sets of 10	Track: 2x(400m @ 2:20/) ; 4x(100m@ 25sec/); 4x(200m@55sec/) ->Jog 2 laps
Wed. 7/16	2x (20pu+20su)	6 sets of 10	none (or run 20 min easy on road or track)
Thurs. 7/17	2x (20pu+20su)	6 sets of 10	Track: 2x(400m @ 2:20/) ; 4x(100m@ 25sec/); 4x(200m@55sec/) ->Jog 2 laps
Fri. 7/18	2x (20pu+20su)	6 sets of 10	none (or run 20 min easy on road or track)
Sat. 7/19	2x (20pu+20su)	6 sets of 10	3mi (or more!) on road or track: approx. 9-10 min/mile

Mon. 7/21	3x (20pu+20su)	7 sets of 10	3mi (or more!) on road or track: approx. 9-10 min/mile
Tues. 7/22	3x (20pu+20su)	7 sets of 10	Track: 2x(400m @ 2:14/) ; 4x(100m@ 24sec/); 4x(200m@53sec/) ->Jog 2 laps
Wed. 7/23	3x (20pu+20su)	7 sets of 10	none (or run 20 min easy on road or track)
Thurs. 7/24	3x (20pu+20su)	7 sets of 10	Track: 2x(400m @ 2:14/) ; 4x(100m@ 24sec/); 4x(200m@53sec/) ->Jog 2 laps
Fri. 7/25	3x (20pu+20su)	7 sets of 10	none (or run 20 min easy on road or track)
Sat. 7/26	3x (20pu+20su)	7 sets of 10	3mi (or more!) on road or track: approx. 9-10 min/mile

Mon. 7/28	3x (20pu+20su)	8 sets of 10	3mi or more (this will be easier now!) on road or track: approx. 9-10 min/mile
Tues. 7/29	3x (20pu+20su)	8 sets of 10	Track: 2x(400m @ 2:10/) ; 6x(100m@ 24sec/); 4x(200m@50sec/) ->Jog 2 laps
Wed. 7/30	3x (20pu+20su)	8 sets of 10	none (or run 20 min easy on road or track)
Thurs. 7/31	3x (20pu+20su)	8 sets of 10	Track: 2x(400m @ 2:10/) ; 6x(100m@ 24sec/); 4x(200m@50sec/) ->Jog 2 laps
Fri. 8/1	3x (20pu+20su)	8 sets of 10	none (or run 20 min easy on road or track)
Sat. 8/2	3x (20pu+20su)	8 sets of 10	3mi or more (this will be easier now!) on road or track: approx. 9-10 min/mile

AUGUST SCHEDULE - Remember: these are 'guidelines': Can go slower, do fewer, or faster and more!!!

Mondays	4x (20pu+20su)	10 sets of 10	3mi or more on road or track: approx. 9-10 min/mile
Tuesdays	4x (20pu+20su)	10 sets of 10	Track: 2x(400m @ 2:10/) ; 8x(100m@ 24sec/); 4x(200m@50sec/) ->Jog 2 laps
Wednesdays	4x (20pu+20su)	10 sets of 10	none (or run 20 min easy on road or track)
Thursdays	4x (20pu+20su)	10sets of 10	Track: 2x(400m @ 2:10/) ; 8x(100m@ 24sec/); 4x(200m@50sec/) ->Jog 2 laps
Fridays	4x (20pu+20su)	10 sets of 10	none (or run 20 min easy on road or track)
Saturdays	4x (20pu+20su)	10 sets of 10	3mi or more on road or track: approx. 9-10 min/mile

Pushups: Start on, and return to, the ground...body goes up as a unit, “straight as a board”- Approx. 1" between each pushup, and 30 sec between sets

Sit-ups: With legs bent, no one or no thing holding feet, hands behind head or on shoulders- Approx. 1" between sit-ups, and 30 sec between sets

Jumps: Are done in sets of 10, with 1 minute (not less than 30 sec.) between sets of 10. Leave 3-5 seconds between jumps. Each jump is a maximum. Try to reach a target (ceiling, tree branch.) Your legs might be burning. It is normal to become exhausted, but you will notice the middle jumps seem easier after a while. Sometimes your legs will shake afterwards. This is a good sign, you are on your way to getting stronger.

Running in general: 1} Get a stopwatch. An “ironman” type digital wristwatch is the way to go. All have a chronograph (chrono) function = a stopwatch. 2} Long Slow Distance (in the vernacular LSD) has its place, but to really get in shape it is necessary to regularly PUSH yourself 3} TOTALLY important is to wear running shoes. Note: not cross-trainers etc 4} If injured, rest until no longer injured: do not run injured!!!!!!!!!!!!!!!!!!!

Road Running: Pre-measure the distance. Use the odometer of a car. If you run on the streets, run facing traffic. If you run at night, stay off the streets. If you run on trails, just approximate the distances, try not to run less than 2 miles, better to run as far as you can at the desired pace. Get a measured 2-3 mile course so you can keep track of your progress.

Running on the track: You MUST have a digital stopwatch !!!! A track is a 400-meter oval, which is essentially ¼ mile. Therefore a `200' is ½ lap. A `100' is ¼ lap. Before you do a track (speed) workout, run an easy ½ mile (800m) or a full mile. Running fast without warm-up is inefficient and can lead to injury. You will run better and feel better jogging 1/2 mile or more before you start. Also run/jog ½ mile when you are done. Have water available; run with other serious athletes!!! JUST DO IT!