2014-15 UCR Track and Field Members, We hope this letter and summer training finds you all eager to get started towards next season s goals. When you all report back to school for the start of fall quarter, there will only be a little over 3 months until our 1 st indoor competition. It is necessary that you lay the foundation this summer so we can use that 3 month window to get you technically and physically sound for your events. If the work is not put in on the track AND the weight room this summer, you will not be able to handle the workload and technical training planned for you in the fall and winter. Our challenge for you is to show up in the fall prepared with increased weight room strength and proper conditioning. Begin good habits NOW eat nutritiously, establish a balanced sleep pattern, force yourself to drink the appropriate amount of water, increase your flexibility, and COMPLETE your summer training and lifting. While we experienced another season of individual champions and successes, both teams finished in the middle of the pack in the Big West standings. To be frank, that is not good enough. You are all better than that. We need everybody on this team to hold themselves accountable with training since we will be hosting the Big West Track & Field Championships next spring. We all have a responsibility to continue to take UCR track and field to a higher level. The amount of consistency you put forth into your summer training/lifting will help define your levels of success for the next season. Make it your responsibility to hold yourself accountable to your teammates. STAY COMMITTED TO THE PROCESS!!! If you have any questions about the summer training/lifting, feel free to contact us by e-mail (nate.wiens@ucr.edu / nathan.browne@ucr.edu) or by phone (Coach Wiens: 951-275-2472 / Coach Browne: 951-742-2038). Have a smart summer of training!! Coach Wiens / Coach Browne UNIVERSITY OF CALIFORNIA TRACK AND FIELD RIVERSIDE, CALIFORNIA 92521 (951) 827-5207 FAX: (951) 827-3569 www.gohighlanders.com
Expectations for 2014 Summer Training 1) **DO NOT BURN OUT TRAINING TOO HARD EVERY DAY** Stay consistent through your training and always leave some left on the track for the next workout this summer. You need to be able to report fresh and ready to train with the coaches and not burnt out because you pushed too hard this summer. Follow the plan and be consistent. 2) Complete all workouts in summer training manual. 3) On recovery days it is important to get out and be active - riding bike, swimming, or playing a sport you enjoy. 4) Call or email for assistance if you do not understand the workouts. Goals will be achieved if the work is done correctly. 5) Eat proper foods and consume the necessary nutrition to compliment your training. Limit fast food intake, soda, alcohol and processed foods. 6) Hydration is important!! Workout in the morning to avoid workouts in the heat. Limit/Avoid mid-day training sessions in the heat. Complete workout before 10:00am if possible. 7) Try to complete all workouts on the grass or soft surfaces to avoid injury. (Hill/Stadium workouts might have to be done on pavement). 8) Great accomplishment on the track and in the classroom is due to dedication in all areas of life. If you are serious about academics and your track and field career your free time, sleep, training, summer classes, and all extracurricular activities will be lived accordingly to achieve your goals. Find discipline within yourself, pride in your team and a desire to be better than the year before. 9) Look into taking yoga (It worked for Kojackson) or pilates on one of your recovery days (Tuesday, Thursday, Saturday, Sunday). 10) MAIN FOCUS Stay active and maintain or increase strength levels from last year and increase fitness level from last year. These workouts are here for your success. If you play basketball for 2 hours or do a triathlon on Saturday, or hike miles, all of these activities are great for our goal of being fit next pre-season. 11) Hit the weights consistently, but switch it up if you need to. If it is a hill run day but you feel like playing a couple hours of basketball instead, that s OK. Just be sure to be consistent in the weight room and in your activity level. 12) Lastly, complete the work with the mindset of being healthy and strong coming in for the fall semester.
Strength and Conditioning Summer Information Weight Room Summer Hours Begin Finals Week (Monday, June 9th): Monday-Thursday 7am-2-pm; Friday 7am-12pm Contact: Gary Heron Office # 951-827-2890 Cell# 951-897-5309 E-Mail: gary.heron@ucr.edu Website for all sports except track and field: www.ucrstrength.wordpress.com Track and Field website: www.ucrtrackstrength.wordpress.com Your workouts are posted under the Workouts tab. Each sheet has the entire lifting program for that phase and has space for you to record your weights and carry with you. There will also be a sheet for your speed and agility work. Under the Agility tabs will have descriptions and videos of drills if you need clarification. If you have further questions don t hesitate to get in touch with me and I ll assist you. The summer is the defining part of your training year. A good summer of training can pay big dividends for years to come and if we want to continue to make strides in our performances we have to dig in and commit to doing the work. If you are in the area come in and lift. If you need help finding a place close to home let me know and I ll try to help find something for you. There is no excuse not to invest in your craft and make yourself and your team better. Have a great summer and I ll see you in the fall.
Phase I - IV (June 23 rd October 5 th ) Monday Acceleration/Speed Development/Plyos/Weights Tuesday Recovery/Fitness/Core Wednesday Tempo (Endurance)/Fitness/Weights Thursday Recovery/Fitness/Core Friday Hill Strength/Strength Endurance/Weights Saturday Recovery/Endurance Sunday - Rest Notes: 1) Tuesday/Thursday workouts are meant for recovery and fitness - Complete activities on your own a. Easy run b. Yoga/Pilates c. Swimming d. Biking e. Ultimate Frisbee f. Activity of your choosing ** Plus - Core circuit routine (Back, Meathead, Myrtl, Pedestal #1, Special Abs) 2) Monday/Wednesday/Friday workouts should not last more than 1.5 to 2 hours 3) Saturday s workouts are designed to be an easy run or active recovery of hiking, biking, swimming etc - 100-200m runners should use this workout as a flush for the system. - 400m - 400m hurdlers-800m runners should use this to increase their strength abilities to handle higher volume training Complete workouts and maintain consistency toward fitness goals and arrive healthy and hungry for a great season!
Hydration / Nutrition / Rest and Sleep Here are a few common sense hydration, nutrition and rest for an elite athlete. I also encourage you to look up the following for more in-depth study on your own. Important Important Important 1) Hydration a. You are dehydrated if o You are thirsty o Your pee is dark or florescent yellow o You workout in warm conditions for a lengthy amount of time with no fluids, you are dehydrated. b. Hydrate by o Drinking water during the day o Drinking sports drinks during and after exercise (with a carbohydrate level of 7% or less) 2) Nutrition a. You are not eating right when o You choose McDonalds over Subway o You eat every meal until you are so full it hurts o You are constantly tired o Everything you put on your plate is a shade of brown o You don t consume some form of carbohydrates/sugars & proteins within 1 hour of workout o You don t know what to eat b. You are eating right when o You put down the donut and pick up the fruit/bowl of cereal o You eat until you are content not stuffed o You have energy to get through the day o The food you eat has color o You consume some form of carbohydrates/sugars & proteins within 1 hour after working out workout o You make good choices about your diet 3) Sleep and rest for productive workouts a. You are not resting/sleeping right when o You are not getting 8 hours of sleep a night (look up studies on sleep deprivation and athletics) o You are constantly tired, hurt, injured or don t have enough energy to start/finish workouts o Your sleeping patterns are not routine b. You are resting/sleeping right when o You are getting 8-9 hours of sleep a night (more is generally not needed) o You are recovered between workouts and staying healthy o You are in a routine with your sleeping patterns and lifestyle
Phase I (June 23 rd July 13 th ) 3 weeks Monday: Speed/Power Development *Warm-up: 5-10 min jog, dynamic stretching, 3-4 Sprint Drills of your choice to get body loose *These sprints should NOT be max effort. Concentrate on proper running form* *Complete backward runs immediately after forward sprints then take the prescribed rest* Week #1 4 x (50m sprint forward/50m backward run 2 min rest 100m sprint forward/100m backward run 4 min rest) Week #2 5 x (50m sprint forward/50m backward run 2 min rest 100m sprint forward/100m backward run 4 min rest) Week #3 6 x (50m sprint forward/50m backward run 2 min rest 100m sprint forward/100m backward run 4 min rest) *Warm-down 5 min jog/4x8 Hurdle Over-Unders/Weights* Wednesday: Aerobic Development Warm-up 6-8min, Stretching holds of 10-12sec Work @ 160-180 BPM heart rate complete workout on Grass, Dirt, Trails (NOT ON PAVEMENT IF POSSIBLE) Week #1 Group A - 6 x 1 min on/1 min off Group B - 6 x :45sec on/1 min off (steady run of medium/hard effort for 1 min and jog easy for 1 min DON T WALK) Week #2 Group A - 7 x 1 min on / 1 min easy Group B - 7 x :45sec on/1 min off Week #3 Group A - 8 x 1 min on / 1 min easy Group B - 8 x :45sec on/1 min off *5:00 Warm-down/Stretch/Weights* Active Recovery Your Choice + 8 min abs Friday: Running form/strength Endurance/Core Strength Warm-up-8-10min Week #1-3 Choice of Stadiums or Hills Start with 8 reps and add one rep every week. Group A = 8X10 sec (or 90m) aggressive form running Group B = 8X8sec(or 60m) powerful form running FOCUS: Full-push from leg that strikes the ground, high knees, ankle dorsi-flexed (toe up), use your arms, keep upper body directly over your foot strike *Warm-down 5 min/stretch/weights* Saturday: Group A - 20-35 min Active recovery or cross country run preferred Group B 15-20 min - Active recovery Sunday: Complete Rest or Active Rest as desired
Change of Pace Week #1 (July 14 th July 20 th ) Monday: Backward Challenge *5:00 Warm-up Jog and Dynamic Stretching w/ 3-4 Sprint Drills of your choice* *Complete the 5 rounds as fast as you can and record the total time it takes you to complete the challenge* Challenge: 5 Rounds of the following exercises: 50m forward run 50m backward run 100m forward run 100m backward run Wednesday: Michael Johnson Challenge *5:00 Warm-up Jog and Dynamic Stretching/Flexibility w/ 3-4 Sprint Drills* *Complete the 3 rounds as fast as you can and record total time it takes you to complete the challenge* Challenge: 3 Rounds of the following exercises: 30 Air Squats 20 Tuck Jumps (bring knees to chest on every jump) 10 Push-ups 400m run Active Recovery Your Choice + 8 min abs Friday: 10 Minute Burpee Buster *5:00 Warm-up Jog and Stretch* *Record total number of burpees you complete in the challenge* *BURPEE: From standing position, lay down and touch chest to ground stand back up and jump while clapping above your head* Challenge: 10 rounds of the following: 1 minute to run 100 meters and complete as many burpees as you can. At the top of each minute START running again Saturday: Active Rest Sunday: Active Rest
Phase II (July 21 st August 10 th ) 3 weeks Monday: Speed Development Speed/Power Warm-up- 5-10min jog, Stretch, 3-4 Sprint Drills of your choice to get body loose Week 1 Drills 3X15m A-March, 3X30m A-Skip, 3X30m A-Run, 3X40m Straight Leg Bound Running 4X60m Form Runs (Accel 30m, form run 30m) @ at 80%-90%, Recovery(R)/Walk back Plyo s 3X30m Skip for Height, 3X30m Skip for Distance, 3X3 Split Lunge Jumps Week2 Drills 4X15m A-March, 4X30m A-Skip, 4X30m A-Run, 4X40m Straight Leg Bound Running 6X60m Form Runs (Accel 30m, form run 30m) @ at 80%-90%, Recovery(R)/Walk back Plyo s 4X30m Skip for Height, 4X30m Skip for Distance, 4X3 Split Lunge Jumps Week 3 Drills 5X15m A-March, 5X30m A-Skip, 5X30m A-Run, 5X40m Straight Leg Bound Running 7X60m Form Runs (Accel 30m, form run 30m) @ 80%-90%, Recovery(R)/Walk back Plyo s 5X30m Skip for Height, 5X30m Skip for Distance, 5X3 Split Lunge Jumps *Warm-down 5 min jog/4x10 Hurdle Over-Unders/Weights* Wednesday: Aerobic Development Warm-up 6-8min, Stretching holds of 10-12sec Work @ 160-180 BPM heart rate complete workout on Grass, Dirt, Trails (NOT ON PAVEMENT IF POSSIBLE) Week #1 Group A - 5 x 1:30 min on/1 min off Group B - 5 x 1:00 min on/1 min off (same steady run of medium/hard effort from Phase 1 DON T WALK) Week #2 Group A - 6 x 1:30 min on / 1 min easy Group B - 6 x 1:00 min on/1 min off Week #3 Group A - 7 x 1:30 min on / 1 min easy Group B - 7 x 1:00 min on/1 min off *5:00 Warm-down/Stretch/Weights* Active Recovery Your Choice + Core Circuit of Choice Friday: Running form/strength Endurance/Core Strength Warm-up-8-10min Week #1-3 Choice of Stadiums or Hills Start with 6 reps and add one rep every week. Group A = 6X15 sec + 6x10 sec aggressive form running Group B = 6X10sec + 6x8 sec aggressive form running FOCUS: Full-push from leg that strikes the ground, high knees, ankle dorsi-flexed (toe up), use your arms, keep upper body directly over your foot strike *Warm-down 5 min/stretch/weights* Saturday: Group A - 25-40 min Active recovery or cross country run preferred Group B 15-20 min - Active recovery Sunday: Complete Rest or Active Rest as desired
Phase III (August 11 th August 31 st ) 3 weeks Monday: Speed Development Speed/Power Warm-up- 5-10min jog, Stretch, 3-4 Sprint Drills of your choice to get body loose Week 1 Drills 4X15m A-March, 4X30m A-Skip, 4X30m A-Run, 4X40m Straight Leg Bound Running 4X80m Form Runs (Accel 30m, form run 50m) @ at 80%-90%, Recovery(R)/Walk back Plyo s 2X30m Skip for Height, 1X30m Skip for Distance, 2min jump rope, 2X3 Split Lunge Jumps Week2 Drills 5X15m A-March, 5X30m A-Skip, 5X30m A-Run, 5X40m Straight Leg Bound Running 5X80m Form Runs (Accel 30m, form run 50m) @ at 80%-90%, Recovery(R)/Walk back Plyo s 2X30m Skip for Height, 1X30m Skip for Distance, 3min jump rope, 3X3 Split Lunge Jumps Week 3 Drills 6X15m A-March, 6X30m A-Skip, 6X30m A-Run, 6X40m Straight Leg Bound Running 6X80m Form Runs (Accel 30m, form run 50m) @ 80%-90%, Recovery(R)/Walk back Plyo s 2X30m Skip for Height, 1X30m Skip for Distance, 4min jump rope, 4X3 Split Lunge Jumps *Warm-down 5 min jog/4x10 Hurdle Over-Unders/Weights* Wednesday: Aerobic Development Warm-up 6-8min, Stretching holds of 10-12sec Work @ 160-180 BPM heart rate complete workout on Grass, Dirt, Trails (NOT ON PAVEMENT IF POSSIBLE) Week #1 Group A - 4 x 2:00 min on/1:30 min off Group B - 4 x 1:30 min on/1:30 min off (same steady run of medium/hard effort from Phase 1 DON T WALK) Week #2 Group A - 5 x 2:00 min on / 1:30 min easy Group B - 5 x 1:30 min on/1:30 min off Week #3 Group A - 6 x 2:00 min on / 1:30 min easy Group B - 6 x 1:30 min on/1:30 min off *5:00 Warm-down/Stretch/Weights* Active Recovery Your Choice + Core Circuit of Choice Friday: Running form/strength Endurance/Core Strength Warm-up-8-10min Week #1-3 Choice of Stadiums or Hills Start with 6 reps and add one rep every week. Group A = 6X20 sec + 6x15 sec aggressive form running Group B = 6X15sec + 6x10 sec aggressive form running FOCUS: Full-push from leg that strikes the ground, high knees, ankle dorsi-flexed (toe up), use your arms, keep upper body directly over your foot strike *Warm-down 5 min/stretch/weights* Saturday: Group A - 20-45 min Active recovery or cross country run preferred Group B 15-20 min - Active recovery Sunday: Complete Rest or Activity as desired
Change of Pace Week #2 (September 1 st September 7 th ) Monday: Summer Conditioner *5:00 Warm-up Jog and Dynamic Stretching w/ 3-4 Sprint Drills of your choice* *Complete as fast as you can and record the total time it takes you to complete the conditioner* Conditioner Exercises: Run 100m after each of the following: 30 Jumping Jacks / 20 Burpees / 40 Ab Crunches / 20 Push-ups / 20 Prisoner Squats / 20 Front Lunges (10 each leg) / 40 Russian Twist Abs (20 each side) / 20 Side Lunges (10 each side) Wednesday: Diagonal Challenge *5:00 Warm-up Jog and Dynamic Stretching/Flexibility w/ 3-4 Sprint Drills* *Complete as fast as you can and record total time it takes you to complete the challenge* Challenge Exercises: Complete 3 sets of the following: - Run diagonal of field followed immediately by 30sec front elbow plank - Run diagonal of field followed immediately by 30sec back elbow plank - Run diagonal of field followed immediately by 15sec lateral elbow plank right/15sec lateral elbow plank left - Take 3 min rest before beginning next set Active Recovery Your Choice + 8 min abs Friday: Reverse Burpee Challenge *5:00 Warm-up Jog and Stretch* *Complete as fast as you can and record total time it takes you to complete the challenge* *REVERSE BURPEE: From standing position, lay down and touch shoulder blades to ground stand back up and jump while clapping above your head* Challenge: 60 Reverse Burpees Run 1 mile 60 Reverse Burpees Saturday: Active Rest Sunday: Active Rest
Phase IV (September 8 th September 28 th ) 3 weeks Monday: Speed Development Speed/Power Warm-up- 5-10min jog, Stretch, 3-4 Sprint Drills of your choice to get body loose Week 1 Running 6X100m High knee runs (PERFECT form run) no percentage, just look good, Recovery(R)/Walk back Plyo s 3X30m Skip for Height, 3X30m Skip for Distance, 6min jump rope, 2X6 Split Lunge Jumps Week2 Running 8X100m High knee runs (PERFECT form run) no percentage, just look good, Recovery(R)/Walk back Plyo s 3X30m Skip for Height, 3X30m Skip for Distance, 7min jump rope, 2X6 Split Lunge Jumps Week3 Running 10X100m High knee runs (PERFECT form run) no percentage, just look good, Recovery(R)/Walk back Plyo s 3X30m Skip for Height, 3X30m Skip for Distance, 8min jump rope, 2X6 Split Lunge Jumps *Warm-down 5 min jog/4x10 Hurdle Over-Unders/Weights* Wednesday: Aerobic Development Warm-up 6-8min, Stretching holds of 10-12sec Work @ 160-180 BPM heart rate complete workout on Grass, Dirt, Trails (NOT ON PAVEMENT IF POSSIBLE) Week #1 Group A - 3 x 3:00 min on/2:00 min easy Group B - 4 x 2:00 min on/2:00 min off (same steady run of medium/hard effort from Phase 1 DON T WALK) Week #2 Group A - 4 x 3:00 min on / 2:00 min easy Group B - 5 x 2:00 min on/2:00 min off Week #3 Group A - 5 x 3:00 min on / 2:00 min easy Group B - 6 x 2:00 min on/2:00 min off *5:00 Warm-down/Stretch/Weights* Active Recovery Your Choice + Core Circuit of Choice Friday: Running form/strength Endurance/Core Strength Warm-up-8-10min Week #1-3 Choice of Stadiums or Hills Start with 8 reps and add one rep every week. Group A = 12 X 20 sec aggressive form running Group B = 12 X 15sec aggressive form running FOCUS: Full-push from leg that strikes the ground, high knees, ankle dorsi-flexed (toe up), use your arms, keep upper body directly over your foot strike *Warm-down 5 min/stretch/weights* Saturday: Group A - 20-45 min Active recovery or cross country run preferred Group B 15-20 min - Active recovery Sunday: Complete Rest or Activity as desired
Change of Pace Week #3 (September 29 th October 5 th ) Monday: The AccaBackward Challenge *5:00 Warm-up Jog and Dynamic Stretching w/ 3-4 Sprint Drills of your choice* *Complete the following exercises 3 times as fast as you can. After completion, take 5 min rest and perform them another 3 times* - 100m sprint / 50m backward run / 1 min front plank / 50m backward skipping / 100m walk Wednesday: Improved Michael Johnson Challenge *5:00 Warm-up Jog and Dynamic Stretching/Flexibility w/ 3-4 Sprint Drills* *Complete 3 rounds of the following exercises as fast as you can and record total time it takes you to complete the challenge* - 30 total split squats (15 each way) / Push-ups (25men, 20women) / 20 sit-ups / Run 400m / 1min rest Active Recovery Your Choice + 8 min abs Friday: Burpee Challenge *5:00 Warm-up Jog and Stretch* *BURPEE: From standing position, lay down and touch chest to ground stand back up and jump while clapping above your head* Challenge: Complete all of the following: - 100m Sprint/10 Burpees, run back to start 100m, rest 1:30-90m Sprint/9 Burpees, run back to start 90m, rest 1:30-80m Sprint/8 Burpees, run Back to start 80m, rest 1:30-70m Sprint/7 Burpees, run Back to start 70m, rest 1:30-60m Sprint/6 Burpees, run Back to start 60m, rest 1:30-50m Sprint/5 Burpees, run back to start 50m, rest 1:00-40m Sprint/4Burpees, run back to start 40m, rest 1:00-30m Sprint/3 Burpees, run back to start 30m, rest 1:00-20m Sprint/2 Burpees, run back to start 20m, rest 1:00-10m Sprint/1Burpee, run back to start 10m Saturday: Active Rest Sunday: Active Rest