2008 Summer Training Program

<body topmargin=0 leftmargin=0 marginheight=0 marginwidth=0> <table cellpadding=0 cellspacing=0 border=0><tr> <td valign="top" colspan=2 height=100 BGCOLOR="#CCCCFF" TEXT="#080000" bgproperties="fixed" background="0c200640egdysm.jpg"> <div> <FONT SIZE="5" COLOR="#000066" FACE="Arial" ><B>SMASH Volleyball</B></FONT><FONT SIZE="5" COLOR="#000099" FACE="Arial" ><B> </B></FONT><B>    |     </B><A HREF="index.htm" TARGET="_top" TITLE="SMASH Volleyball"><U><B>home</B></U></A><B>          </B><IMG BORDER="0" SRC="1x1.gif" HEIGHT="14" ALIGN="BOTTOM" HSPACE="0" VSPACE="0" WIDTH="14"><B>  </B><IMG BORDER="0" SRC="1x1.gif" HEIGHT="14" ALIGN="BOTTOM" HSPACE="0" VSPACE="0" WIDTH="14"></div> <div>                                                   </div> <div> </div> </td> </tr><tr> <td valign="top" width=140 BGCOLOR="#000000" TEXT="#F7F7FF"> <div>                                                   </div> <bR> </td> <td valign="top" height=380 BGCOLOR="#FFFFFF" TEXT="#080000"> <div> <I><B>2008 Summer Training Program</B></I></div> <div> <I><B>"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.</B></I></div> <div> <I><B>"Ask yourself the question:  'What have I done today to make my dream come true?' </B></I></div> <div> <I><B> If the answer is  'nothing specific,'  then you will never make it unless you change your ways."</B></I></div> <div>                                                                                              -<B>Astronaut Alan Bean</B></div> <div> <B>SUMMER TRAINING  SCHEDULE </B><FONT SIZE="3" COLOR="#990000" FACE="Arial" ><B>for Summer Clinics, Camps, HS, Juniors Teams</B></FONT></div> <div> <B>  </B><B> <A NAME="return_to_top"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="1" ALIGN="bottom" WIDTH="1" HSPACE="0" VSPACE="0" ></A></B><B>  </B><FONT SIZE="3" COLOR="#990000" FACE="Arial" ><A HREF="#pushups__start_on_and_return_to_the" TITLE="2008 Summer Training Program"><U><B>(see instructions for each exercise below, click here)</B></U></A></FONT></div> <div> <TABLE BORDER="2" CELLPADDING="1" CELLSPACING="1" WIDTH="740" BORDERCOLORLIGHT="#C0C0C0" BORDERCOLORDARK="#808080" FRAME="BOX" RULES="ALL" ALIGN="BOTTOM" HSPACE="0" VSPACE="0" > <tR> <tD VALIGN=TOP HEIGHT= 35 WIDTH="69"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="35" ALIGN="bottom" WIDTH="69" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="91"><div> <B>Pushups + Situps</B></div> </tD> <tD VALIGN=TOP WIDTH="108"><div> <FONT SIZE="1" COLOR="#000000" FACE="Arial" >Block </FONT><FONT SIZE="2" COLOR="#000000" FACE="Arial" ><B>Jumps </B></FONT>and/or<FONT SIZE="1" COLOR="#000000" FACE="Arial" > Attack </FONT><FONT SIZE="2" COLOR="#000000" FACE="Arial" ><B>Jumps</B></FONT></div> </tD> <tD VALIGN=TOP><NOBR><div> <B>Running</B></div> <div> <I>use a chronograph watch, measure road distances, wear running shoes, challenge yourself!</I></div> </NOBR></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 15 WIDTH="69"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="15" ALIGN="bottom" WIDTH="69" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="91"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="15" ALIGN="bottom" WIDTH="91" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="108"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="15" ALIGN="bottom" WIDTH="108" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="447"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="15" ALIGN="bottom" WIDTH="447" HSPACE="0" VSPACE="0"></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 15 ><NOBR><div> <B>Mon. 6/30</B></div> </NOBR></tD> <tD VALIGN=TOP><NOBR><div> <B>3</B>x (10pu+10su)</div> </NOBR></tD> <tD VALIGN=TOP WIDTH="108"><div> 3 sets of 10</div> </tD> <tD VALIGN=TOP WIDTH="447"><div> 20 min. easy on road or track</div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 15 ><NOBR><div> <B>Tues. 6/24</B></div> </NOBR></tD> <tD VALIGN=TOP><NOBR><div> <B>3</B>x (10pu+10su)</div> </NOBR></tD> <tD VALIGN=TOP WIDTH="108"><div> 3 sets of 10</div> </tD> <tD VALIGN=TOP WIDTH="447"><div> none</div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 15 ><NOBR><div> <B>Wed. 6/25</B></div> </NOBR></tD> <tD VALIGN=TOP><NOBR><div> <B>3</B>x (10pu+10su)</div> </NOBR></tD> <tD VALIGN=TOP WIDTH="108"><div> 3 sets of 10</div> </tD> <tD VALIGN=TOP WIDTH="447"><div> 20 min. easy on road or track</div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 15 ><NOBR><div> <B>Thurs. 6/26</B></div> </NOBR></tD> <tD VALIGN=TOP><NOBR><div> <B>3</B>x (10pu+10su)</div> </NOBR></tD> <tD VALIGN=TOP WIDTH="108"><div> 3 sets of 10</div> </tD> <tD VALIGN=TOP WIDTH="447"><div> none</div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 15 WIDTH="69"><div> <B>Fri. 6/27</B></div> </tD> <tD VALIGN=TOP><NOBR><div> <B>3</B>x (10pu+10su)</div> </NOBR></tD> <tD VALIGN=TOP WIDTH="108"><div> 3 sets of 10</div> </tD> <tD VALIGN=TOP WIDTH="447"><div> 20 min. easy on road or track</div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 15 WIDTH="69"><div> <B>Sat. 6/28</B></div> </tD> <tD VALIGN=TOP><NOBR><div> <B>3</B>x (10pu+10su)</div> </NOBR></tD> <tD VALIGN=TOP WIDTH="108"><div> 3 sets of 10</div> </tD> <tD VALIGN=TOP WIDTH="447"><div> none</div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="69"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="69" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="91"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="91" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="108"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="108" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="447"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="447" HSPACE="0" VSPACE="0"></tD> </tR> <tR> <tD VALIGN=TOP BGCOLOR=#A6CAF0 HEIGHT= 15 ><NOBR><div> <B>Mon. 6/30</B></div> </NOBR></tD> <tD VALIGN=TOP BGCOLOR=#A6CAF0><NOBR><div> <B>3</B>x (10pu+10su)</div> </NOBR></tD> <tD VALIGN=TOP BGCOLOR=#A6CAF0 WIDTH="108"><div> 4 sets of 10</div> </tD> <tD VALIGN=TOP BGCOLOR=#A6CAF0 WIDTH="447"><div> 20-30 min. easy on road or track</div> </tD> </tR> <tR> <tD VALIGN=TOP BGCOLOR=#A6CAF0 HEIGHT= 15 WIDTH="69"><div> <B>Tues. 7/1</B></div> </tD> <tD VALIGN=TOP BGCOLOR=#A6CAF0><NOBR><div> <B>3</B>x (10pu+10su)</div> </NOBR></tD> <tD VALIGN=TOP BGCOLOR=#A6CAF0 WIDTH="108"><div> 4 sets of 10</div> </tD> <tD VALIGN=TOP BGCOLOR=#A6CAF0><NOBR><div> <B><U>Track:</U></B> 4x(200m@60sec/)  plus  2x(400 m @ 2:30/) -><FONT SIZE="1" COLOR="#000000" FACE="Arial" ><B>Jog 2 laps</B></FONT></div> </NOBR></tD> </tR> <tR> <tD VALIGN=TOP BGCOLOR=#A6CAF0 HEIGHT= 15 WIDTH="69"><div> <B>Wed. 7/2</B></div> </tD> <tD VALIGN=TOP BGCOLOR=#A6CAF0><NOBR><div> <B>3</B>x (10pu+10su)</div> </NOBR></tD> <tD VALIGN=TOP BGCOLOR=#A6CAF0 WIDTH="108"><div> 4 sets of 10</div> </tD> <tD VALIGN=TOP BGCOLOR=#A6CAF0 WIDTH="447"><div> 20-30 min. easy on road or track</div> </tD> </tR> <tR> <tD VALIGN=TOP BGCOLOR=#A6CAF0 HEIGHT= 15 ><NOBR><div> <B>Thurs. 7/3</B></div> </NOBR></tD> <tD VALIGN=TOP BGCOLOR=#A6CAF0><NOBR><div> <B>3</B>x (10pu+10su)</div> </NOBR></tD> <tD VALIGN=TOP BGCOLOR=#A6CAF0 WIDTH="108"><div> 4 sets of 10</div> </tD> <tD VALIGN=TOP BGCOLOR=#A6CAF0><NOBR><div> <B><U>Track:</U></B> 4x(200m@60sec/)  plus  2x(400 m @ 2:30/) -><FONT SIZE="1" COLOR="#000000" FACE="Arial" ><B>Jog 2 laps</B></FONT></div> </NOBR></tD> </tR> <tR> <tD VALIGN=TOP BGCOLOR=#A6CAF0 HEIGHT= 15 WIDTH="69"><div> <B>Fri. 7/4</B></div> </tD> <tD VALIGN=TOP BGCOLOR=#A6CAF0><NOBR><div> <B>3</B>x (10pu+10su)</div> </NOBR></tD> <tD VALIGN=TOP BGCOLOR=#A6CAF0 WIDTH="108"><div> 4 sets of 10</div> </tD> <tD VALIGN=TOP BGCOLOR=#A6CAF0 WIDTH="447"><div> 20-30 min. easy on road or track</div> </tD> </tR> <tR> <tD VALIGN=TOP BGCOLOR=#A6CAF0 HEIGHT= 15 WIDTH="69"><div> <B>Sat. 7/5</B></div> </tD> <tD VALIGN=TOP BGCOLOR=#A6CAF0><NOBR><div> <B>3</B>x (10pu+10su)</div> </NOBR></tD> <tD VALIGN=TOP BGCOLOR=#A6CAF0 WIDTH="108"><div> 4 sets of 10</div> </tD> <tD VALIGN=TOP BGCOLOR=#A6CAF0 WIDTH="447"><div> none</div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="69"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="69" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="91"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="91" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="108"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="108" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="447"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="447" HSPACE="0" VSPACE="0"></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 15 WIDTH="69"><div> <B>Mon. 7/7</B></div> </tD> <tD VALIGN=TOP><NOBR><div> <B>4</B>x (10pu+10su)</div> </NOBR></tD> <tD VALIGN=TOP WIDTH="108"><div> 5 sets of 10</div> </tD> <tD VALIGN=TOP WIDTH="447"><div> 20-30 min. <FONT SIZE="1" COLOR="#BF0000" FACE="Arial" ><STRIKE>easy </STRIKE></FONT>on road or track: 8-9 min/mile</div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 15 WIDTH="69"><div> <B>Tues. 7/8</B></div> </tD> <tD VALIGN=TOP><NOBR><div> <B>4</B>x (10pu+10su)</div> </NOBR></tD> <tD VALIGN=TOP WIDTH="108"><div> 5 sets of 10</div> </tD> <tD VALIGN=TOP WIDTH="447"><div> <B><U>Track:</U></B> 4x(200m@<FONT SIZE="1" COLOR="#FF0000" FACE="Arial" >55</FONT>sec/)  plus  2x(400 m @ 2:<FONT SIZE="1" COLOR="#FF0000" FACE="Arial" >20</FONT>/)</div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 15 WIDTH="69"><div> <B>Wed. 7/9</B></div> </tD> <tD VALIGN=TOP><NOBR><div> <B>4</B>x (10pu+10su)</div> </NOBR></tD> <tD VALIGN=TOP WIDTH="108"><div> 5 sets of 10</div> </tD> <tD VALIGN=TOP WIDTH="447"><div> 20-30 min. <FONT SIZE="1" COLOR="#BF0000" FACE="Arial" ><STRIKE>easy </STRIKE></FONT>on road or track: 8-9 min/mile</div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 15 ><NOBR><div> <B>Thurs. 7/10</B></div> </NOBR></tD> <tD VALIGN=TOP><NOBR><div> <B>4</B>x (10pu+10su)</div> </NOBR></tD> <tD VALIGN=TOP WIDTH="108"><div> 5 sets of 10</div> </tD> <tD VALIGN=TOP WIDTH="447"><div> <B><U>Track:</U></B> 4x(200m@<FONT SIZE="1" COLOR="#FF0000" FACE="Arial" >55</FONT>sec/)  plus  2x(400 m @ 2:<FONT SIZE="1" COLOR="#FF0000" FACE="Arial" >20</FONT>/)</div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 15 WIDTH="69"><div> <B>Fri. 7/11</B></div> </tD> <tD VALIGN=TOP><NOBR><div> <B>4</B>x (10pu+10su)</div> </NOBR></tD> <tD VALIGN=TOP WIDTH="108"><div> 5 sets of 10</div> </tD> <tD VALIGN=TOP WIDTH="447"><div> 20-30 min. <FONT SIZE="1" COLOR="#BF0000" FACE="Arial" ><STRIKE>easy </STRIKE></FONT>on road or track: 8-9 min/mile</div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 15 WIDTH="69"><div> <B>Sat 7/12</B></div> </tD> <tD VALIGN=TOP><NOBR><div> <B>4</B>x (10pu+10su)</div> </NOBR></tD> <tD VALIGN=TOP WIDTH="108"><div> 5 sets of 10</div> </tD> <tD VALIGN=TOP WIDTH="447"><div> none</div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="69"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="69" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="91"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="91" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="108"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="108" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="447"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="447" HSPACE="0" VSPACE="0"></tD> </tR> <tR> <tD VALIGN=TOP BGCOLOR=#A6CAF0 HEIGHT= 15 ><NOBR><div> <B>Mon. 7/14</B></div> </NOBR></tD> <tD VALIGN=TOP BGCOLOR=#A6CAF0><NOBR><div> <B>2</B>x (<FONT SIZE="1" COLOR="#FF0000" FACE="Arial" ><B>20</B></FONT>pu+<FONT SIZE="1" COLOR="#FF0000" FACE="Arial" ><B>20</B></FONT>su)</div> </NOBR></tD> <tD VALIGN=TOP BGCOLOR=#A6CAF0 WIDTH="108"><div> 6 sets of 10</div> </tD> <tD VALIGN=TOP BGCOLOR=#A6CAF0 WIDTH="447"><div> 3mi (or more!) on road or track: approx. 9-10 min/mile</div> </tD> </tR> <tR> <tD VALIGN=TOP BGCOLOR=#A6CAF0 HEIGHT= 15 ><NOBR><div> <B>Tues. 7/15</B></div> </NOBR></tD> <tD VALIGN=TOP BGCOLOR=#A6CAF0><NOBR><div> <B>2</B>x (<FONT SIZE="1" COLOR="#FF0000" FACE="Arial" ><B>20</B></FONT>pu+<FONT SIZE="1" COLOR="#FF0000" FACE="Arial" ><B>20</B></FONT>su)</div> </NOBR></tD> <tD VALIGN=TOP BGCOLOR=#A6CAF0 WIDTH="108"><div> 6 sets of 10</div> </tD> <tD VALIGN=TOP BGCOLOR=#A6CAF0><NOBR><div> <B><U>Track:</U></B>  2x(400m @ 2:<FONT SIZE="1" COLOR="#FF0000" FACE="Arial" >20</FONT>/) ; 4x(100m@ 25sec/);   4x(200m@<FONT SIZE="1" COLOR="#FF0000" FACE="Arial" >55</FONT>sec/)   -><FONT SIZE="1" COLOR="#000000" FACE="Arial" ><B>Jog 2 laps</B></FONT></div> </NOBR></tD> </tR> <tR> <tD VALIGN=TOP BGCOLOR=#A6CAF0 HEIGHT= 15 ><NOBR><div> <B>Wed. 7/16</B></div> </NOBR></tD> <tD VALIGN=TOP BGCOLOR=#A6CAF0><NOBR><div> <B>2</B>x (<FONT SIZE="1" COLOR="#FF0000" FACE="Arial" ><B>20</B></FONT>pu+<FONT SIZE="1" COLOR="#FF0000" FACE="Arial" ><B>20</B></FONT>su)</div> </NOBR></tD> <tD VALIGN=TOP BGCOLOR=#A6CAF0 WIDTH="108"><div> 6 sets of 10</div> </tD> <tD VALIGN=TOP BGCOLOR=#A6CAF0 WIDTH="447"><div> <B>none </B>(or run 20 min easy on road or track)</div> </tD> </tR> <tR> <tD VALIGN=TOP BGCOLOR=#A6CAF0 HEIGHT= 15 ><NOBR><div> <B>Thurs. 7/17</B></div> </NOBR></tD> <tD VALIGN=TOP BGCOLOR=#A6CAF0><NOBR><div> <B>2</B>x (<FONT SIZE="1" COLOR="#FF0000" FACE="Arial" ><B>20</B></FONT>pu+<FONT SIZE="1" COLOR="#FF0000" FACE="Arial" ><B>20</B></FONT>su)</div> </NOBR></tD> <tD VALIGN=TOP BGCOLOR=#A6CAF0 WIDTH="108"><div> 6 sets of 10</div> </tD> <tD VALIGN=TOP BGCOLOR=#A6CAF0><NOBR><div> <B><U>Track:</U></B>  2x(400m @ 2:<FONT SIZE="1" COLOR="#FF0000" FACE="Arial" >20</FONT>/) ; 4x(100m@ 25sec/);   4x(200m@<FONT SIZE="1" COLOR="#FF0000" FACE="Arial" >55</FONT>sec/) -><FONT SIZE="1" COLOR="#000000" FACE="Arial" ><B>Jog 2 laps</B></FONT></div> </NOBR></tD> </tR> <tR> <tD VALIGN=TOP BGCOLOR=#A6CAF0 HEIGHT= 15 WIDTH="69"><div> <B>Fri. 7/18</B></div> </tD> <tD VALIGN=TOP BGCOLOR=#A6CAF0><NOBR><div> <B>2</B>x (<FONT SIZE="1" COLOR="#FF0000" FACE="Arial" ><B>20</B></FONT>pu+<FONT SIZE="1" COLOR="#FF0000" FACE="Arial" ><B>20</B></FONT>su)</div> </NOBR></tD> <tD VALIGN=TOP BGCOLOR=#A6CAF0 WIDTH="108"><div> 6 sets of 10</div> </tD> <tD VALIGN=TOP BGCOLOR=#A6CAF0 WIDTH="447"><div> <B>none </B>(or run 20 min easy on road or track)</div> </tD> </tR> <tR> <tD VALIGN=TOP BGCOLOR=#A6CAF0 HEIGHT= 15 WIDTH="69"><div> <B>Sat. 7/19</B></div> </tD> <tD VALIGN=TOP BGCOLOR=#A6CAF0><NOBR><div> <B>2</B>x (<FONT SIZE="1" COLOR="#FF0000" FACE="Arial" ><B>20</B></FONT>pu+<FONT SIZE="1" COLOR="#FF0000" FACE="Arial" ><B>20</B></FONT>su)</div> </NOBR></tD> <tD VALIGN=TOP BGCOLOR=#A6CAF0 WIDTH="108"><div> 6 sets of 10</div> </tD> <tD VALIGN=TOP BGCOLOR=#A6CAF0 WIDTH="447"><div> 3mi (or more!) on road or track: approx. 9-10 min/mile</div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="69"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="69" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="91"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="91" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="108"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="108" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="447"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="447" HSPACE="0" VSPACE="0"></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 15 ><NOBR><div> <B>Mon. 7/21</B></div> </NOBR></tD> <tD VALIGN=TOP><NOBR><div> <FONT SIZE="1" COLOR="#FF0000" FACE="Arial" ><B>3</B></FONT>x (<B>20</B>pu+<B>20</B>su)</div> </NOBR></tD> <tD VALIGN=TOP WIDTH="108"><div> 7 sets of 10</div> </tD> <tD VALIGN=TOP WIDTH="447"><div> 3mi (or more!) on road or track: approx. 9-10 min/mile</div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 15 ><NOBR><div> <B>Tues. 7/22</B></div> </NOBR></tD> <tD VALIGN=TOP><NOBR><div> <FONT SIZE="1" COLOR="#FF0000" FACE="Arial" ><B>3</B></FONT>x (<B>20</B>pu+<B>20</B>su)</div> </NOBR></tD> <tD VALIGN=TOP WIDTH="108"><div> 7 sets of 10</div> </tD> <tD VALIGN=TOP><NOBR><div> <B><U>Track:</U></B>  2x(400m @ 2:<FONT SIZE="1" COLOR="#FF0000" FACE="Arial" >14</FONT>/) ; 4x(100m@ 2<FONT SIZE="1" COLOR="#FF0000" FACE="Arial" >4</FONT>sec/);   4x(200m@5<FONT SIZE="1" COLOR="#FF0000" FACE="Arial" >3</FONT>sec/) -><FONT SIZE="1" COLOR="#000000" FACE="Arial" ><B>Jog 2 laps</B></FONT></div> </NOBR></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 15 ><NOBR><div> <B>Wed. 7/23</B></div> </NOBR></tD> <tD VALIGN=TOP><NOBR><div> <FONT SIZE="1" COLOR="#FF0000" FACE="Arial" ><B>3</B></FONT>x (<B>20</B>pu+<B>20</B>su)</div> </NOBR></tD> <tD VALIGN=TOP WIDTH="108"><div> 7 sets of 10</div> </tD> <tD VALIGN=TOP WIDTH="447"><div> <B>none </B>(or run 20 min easy on road or track)</div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 15 ><NOBR><div> <B>Thurs. 7/24</B></div> </NOBR></tD> <tD VALIGN=TOP><NOBR><div> <FONT SIZE="1" COLOR="#FF0000" FACE="Arial" ><B>3</B></FONT>x (<B>20</B>pu+<B>20</B>su)</div> </NOBR></tD> <tD VALIGN=TOP WIDTH="108"><div> 7 sets of 10</div> </tD> <tD VALIGN=TOP><NOBR><div> <B><U>Track:</U></B>  2x(400m @ 2:<FONT SIZE="1" COLOR="#FF0000" FACE="Arial" >14</FONT>/) ; 4x(100m@ 2<FONT SIZE="1" COLOR="#FF0000" FACE="Arial" >4</FONT>sec/);   4x(200m@5<FONT SIZE="1" COLOR="#FF0000" FACE="Arial" >3</FONT>sec/) -><FONT SIZE="1" COLOR="#000000" FACE="Arial" ><B>Jog 2 laps</B></FONT></div> </NOBR></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 15 WIDTH="69"><div> <B>Fri. 7/25</B></div> </tD> <tD VALIGN=TOP><NOBR><div> <FONT SIZE="1" COLOR="#FF0000" FACE="Arial" ><B>3</B></FONT>x (<B>20</B>pu+<B>20</B>su)</div> </NOBR></tD> <tD VALIGN=TOP WIDTH="108"><div> 7 sets of 10</div> </tD> <tD VALIGN=TOP WIDTH="447"><div> <B>none </B>(or run 20 min easy on road or track)</div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 15 WIDTH="69"><div> <B>Sat. 7/26</B></div> </tD> <tD VALIGN=TOP><NOBR><div> <FONT SIZE="1" COLOR="#FF0000" FACE="Arial" ><B>3</B></FONT>x (<B>20</B>pu+<B>20</B>su)</div> </NOBR></tD> <tD VALIGN=TOP WIDTH="108"><div> 7 sets of 10</div> </tD> <tD VALIGN=TOP WIDTH="447"><div> 3mi (or more!) on road or track: approx. 9-10 min/mile</div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="69"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="69" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="91"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="91" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="108"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="108" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="447"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="447" HSPACE="0" VSPACE="0"></tD> </tR> <tR> <tD VALIGN=TOP BGCOLOR=#A6CAF0 HEIGHT= 15 ><NOBR><div> <B>Mon. 7/28</B></div> </NOBR></tD> <tD VALIGN=TOP BGCOLOR=#A6CAF0><NOBR><div> <FONT SIZE="1" COLOR="#003300" FACE="Arial" ><B>3</B></FONT>x (<B>20</B>pu+<B>20</B>su)</div> </NOBR></tD> <tD VALIGN=TOP BGCOLOR=#A6CAF0 WIDTH="108"><div> 8 sets of 10</div> </tD> <tD VALIGN=TOP BGCOLOR=#A6CAF0><NOBR><div> 3mi <B><U>or more</U></B> (this will be easier now!) on road or track: approx. 9-10 min/mile</div> </NOBR></tD> </tR> <tR> <tD VALIGN=TOP BGCOLOR=#A6CAF0 HEIGHT= 15 ><NOBR><div> <B>Tues. 7/29</B></div> </NOBR></tD> <tD VALIGN=TOP BGCOLOR=#A6CAF0><NOBR><div> <FONT SIZE="1" COLOR="#003300" FACE="Arial" ><B>3</B></FONT>x (<B>20</B>pu+<B>20</B>su)</div> </NOBR></tD> <tD VALIGN=TOP BGCOLOR=#A6CAF0 WIDTH="108"><div> 8 sets of 10</div> </tD> <tD VALIGN=TOP BGCOLOR=#A6CAF0><NOBR><div> <B><U>Track:</U></B>  2x(400m @ 2:<FONT SIZE="1" COLOR="#FF0000" FACE="Arial" >10</FONT>/) ; <FONT SIZE="1" COLOR="#FF0000" FACE="Arial" >6</FONT>x(100m@ 24sec/);   4x(200m@<FONT SIZE="1" COLOR="#FF0000" FACE="Arial" >50</FONT>sec/) -><FONT SIZE="1" COLOR="#000000" FACE="Arial" ><B>Jog 2 laps</B></FONT></div> </NOBR></tD> </tR> <tR> <tD VALIGN=TOP BGCOLOR=#A6CAF0 HEIGHT= 15 ><NOBR><div> <B>Wed. 7/30</B></div> </NOBR></tD> <tD VALIGN=TOP BGCOLOR=#A6CAF0><NOBR><div> <FONT SIZE="1" COLOR="#003300" FACE="Arial" ><B>3</B></FONT>x (<B>20</B>pu+<B>20</B>su)</div> </NOBR></tD> <tD VALIGN=TOP BGCOLOR=#A6CAF0 WIDTH="108"><div> 8 sets of 10</div> </tD> <tD VALIGN=TOP BGCOLOR=#A6CAF0 WIDTH="447"><div> <B>none </B>(or run 20 min easy on road or track)</div> </tD> </tR> <tR> <tD VALIGN=TOP BGCOLOR=#A6CAF0 HEIGHT= 15 ><NOBR><div> <B>Thurs. 7/31</B></div> </NOBR></tD> <tD VALIGN=TOP BGCOLOR=#A6CAF0><NOBR><div> <FONT SIZE="1" COLOR="#003300" FACE="Arial" ><B>3</B></FONT>x (<B>20</B>pu+<B>20</B>su)</div> </NOBR></tD> <tD VALIGN=TOP BGCOLOR=#A6CAF0 WIDTH="108"><div> 8 sets of 10</div> </tD> <tD VALIGN=TOP BGCOLOR=#A6CAF0><NOBR><div> <B><U>Track:</U></B>  2x(400m @ 2:<FONT SIZE="1" COLOR="#FF0000" FACE="Arial" >10</FONT>/) ; <FONT SIZE="1" COLOR="#FF0000" FACE="Arial" >6</FONT>x(100m@ 24sec/);   4x(200m@<FONT SIZE="1" COLOR="#FF0000" FACE="Arial" >50</FONT>sec/) -><FONT SIZE="1" COLOR="#000000" FACE="Arial" ><B>Jog 2 laps</B></FONT></div> </NOBR></tD> </tR> <tR> <tD VALIGN=TOP BGCOLOR=#A6CAF0 HEIGHT= 15 WIDTH="69"><div> <B>Fri. 8/1</B></div> </tD> <tD VALIGN=TOP BGCOLOR=#A6CAF0><NOBR><div> <FONT SIZE="1" COLOR="#003300" FACE="Arial" ><B>3</B></FONT>x (<B>20</B>pu+<B>20</B>su)</div> </NOBR></tD> <tD VALIGN=TOP BGCOLOR=#A6CAF0 WIDTH="108"><div> 8 sets of 10</div> </tD> <tD VALIGN=TOP BGCOLOR=#A6CAF0 WIDTH="447"><div> <B>none </B>(or run 20 min easy on road or track)</div> </tD> </tR> <tR> <tD VALIGN=TOP BGCOLOR=#A6CAF0 HEIGHT= 19 WIDTH="69"><div> <B>Sat. 8/2</B></div> </tD> <tD VALIGN=TOP BGCOLOR=#A6CAF0><NOBR><div> <FONT SIZE="1" COLOR="#003300" FACE="Arial" ><B>3</B></FONT>x (<B>20</B>pu+<B>20</B>su)</div> </NOBR></tD> <tD VALIGN=TOP BGCOLOR=#A6CAF0 WIDTH="108"><div> 8 sets of 10</div> </tD> <tD VALIGN=TOP BGCOLOR=#A6CAF0><NOBR><div> 3mi <B><U>or more</U></B> (this will be easier now!) on road or track: approx. 9-10 min/mile</div> </NOBR></tD> </tR> </TABLE></div> <bR> <div> <FONT SIZE="4" COLOR="#990000" FACE="Arial" ><B>AUGUST SCHEDULE -</B></FONT> <FONT SIZE="2" COLOR="#990000" FACE="Arial" > Remember: these are 'guidelines': Can go slower, do fewer, or faster and more!!!</FONT> </div> <div> <TABLE BORDER="2" CELLPADDING="1" CELLSPACING="1" WIDTH="734" BORDERCOLORLIGHT="#C0C0C0" BORDERCOLORDARK="#808080" FRAME="BOX" RULES="ALL" ALIGN="BOTTOM" HSPACE="0" VSPACE="0" > <tR> <tD VALIGN=TOP HEIGHT= 15 WIDTH="75"><div> <B>Mondays</B></div> </tD> <tD VALIGN=TOP><NOBR><div> <FONT SIZE="1" COLOR="#003300" FACE="Arial" ><B>4</B></FONT>x (<B>20</B>pu+<B>20</B>su)</div> </NOBR></tD> <tD VALIGN=TOP><NOBR><div> 10 sets of 10</div> </NOBR></tD> <tD VALIGN=TOP WIDTH="447"><div> 3mi <B><U>or more</U></B>   on road or track: approx. 9-10 min/mile</div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 15 WIDTH="75"><div> <B>Tuesdays</B></div> </tD> <tD VALIGN=TOP><NOBR><div> <FONT SIZE="1" COLOR="#003300" FACE="Arial" ><B>4</B></FONT>x (<B>20</B>pu+<B>20</B>su)</div> </NOBR></tD> <tD VALIGN=TOP><NOBR><div> 10 sets of 10</div> </NOBR></tD> <tD VALIGN=TOP><NOBR><div> <B><U>Track:</U></B>  2x(400m @ 2:<FONT SIZE="1" COLOR="#FF0000" FACE="Arial" >10</FONT>/) ; <FONT SIZE="1" COLOR="#FF0000" FACE="Arial" >8</FONT>x(100m@ 24sec/);   4x(200m@50sec/)  -><FONT SIZE="1" COLOR="#000000" FACE="Arial" ><B>Jog 2 laps</B></FONT></div> </NOBR></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 15 ><NOBR><div> <B>Wednesdays</B></div> </NOBR></tD> <tD VALIGN=TOP><NOBR><div> <FONT SIZE="1" COLOR="#003300" FACE="Arial" ><B>4</B></FONT>x (<B>20</B>pu+<B>20</B>su)</div> </NOBR></tD> <tD VALIGN=TOP><NOBR><div> 10 sets of 10</div> </NOBR></tD> <tD VALIGN=TOP WIDTH="447"><div> <B>none </B>(or run 20 min easy on road or track)</div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 15 ><NOBR><div> <B>Thursdays</B></div> </NOBR></tD> <tD VALIGN=TOP><NOBR><div> <FONT SIZE="1" COLOR="#003300" FACE="Arial" ><B>4</B></FONT>x (<B>20</B>pu+<B>20</B>su)</div> </NOBR></tD> <tD VALIGN=TOP><NOBR><div> 10sets of 10</div> </NOBR></tD> <tD VALIGN=TOP><NOBR><div> <B><U>Track:</U></B>  2x(400m @ 2:<FONT SIZE="1" COLOR="#FF0000" FACE="Arial" >10</FONT>/) ; <FONT SIZE="1" COLOR="#FF0000" FACE="Arial" >8</FONT>x(100m@ 24sec/);   4x(200m@50sec/)  -><FONT SIZE="1" COLOR="#000000" FACE="Arial" ><B>Jog 2 laps</B></FONT></div> </NOBR></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 15 WIDTH="75"><div> <B>Fridays</B></div> </tD> <tD VALIGN=TOP><NOBR><div> <FONT SIZE="1" COLOR="#003300" FACE="Arial" ><B>4</B></FONT>x (<B>20</B>pu+<B>20</B>su)</div> </NOBR></tD> <tD VALIGN=TOP><NOBR><div> 10 sets of 10</div> </NOBR></tD> <tD VALIGN=TOP WIDTH="447"><div> <B>none </B>(or run 20 min easy on road or track)</div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 15 ><NOBR><div> <B>Saturdays</B></div> </NOBR></tD> <tD VALIGN=TOP><NOBR><div> <FONT SIZE="1" COLOR="#003300" FACE="Arial" ><B>4</B></FONT>x (<B>20</B>pu+<B>20</B>su)</div> </NOBR></tD> <tD VALIGN=TOP><NOBR><div> 10 sets of 10</div> </NOBR></tD> <tD VALIGN=TOP WIDTH="447"><div> 3mi <B><U>or more</U></B>  on road or track: approx. 9-10 min/mile</div> </tD> </tR> </TABLE></div> <bR> <div> <B><U> <A NAME="pushups__start_on_and_return_to_the"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="1" ALIGN="bottom" WIDTH="1" HSPACE="0" VSPACE="0" ></A></U></B><B><U>Pushups:</U></B><FONT SIZE="3" COLOR="#000000" FACE="Georgia" >  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</FONT></div> <div> <FONT SIZE="4" COLOR="#000000" FACE="Georgia" ><B><U>Sit-ups:</U></B></FONT>  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</div> <div> <B><U>Jumps:</U></B><FONT SIZE="3" COLOR="#000000" FACE="Georgia" >  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.</FONT></div> <div> <B><U>Running in general:</U></B><FONT SIZE="3" COLOR="#000000" FACE="Georgia" >  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!!!!!!!!!!!!!!!!!!!</FONT></div> <div> <B><U>Road Running:</U></B><FONT SIZE="3" COLOR="#000000" FACE="Georgia" >  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.</FONT></div> <div> <B><U>Running on the track:</U></B><B>  </B> 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!!!   <FONT SIZE="3" COLOR="#000000" FACE="Lucida Sans" >JUST DO IT!</FONT></div> <div> <A HREF="#return_to_top" TITLE="2008 Summer Training Program"><U>Return to top</U></A></div> <bR> <bR> <bR> <bR> <bR> <bR> <bR> <bR> </td> </tr></table></body>