Well let's see, we just started this week.
Here's how it looks:
Monday to Friday...
Everyone jogs for 6-7 minutes.
Dynamic & Static Stretches (Static for the most part. It seems they don't do research on how obsolete pre-workout static stretching is 0.0)
Then we separate into the long distance and short distance groups.
And in the end we jog 2 laps.
I think on our first day, Monday, short-distance kids practiced the form of the Arm Swings. We were doing arm swings in place, slowly then progressing to doing them as fast as we can for about 15 seconds) Then we did some sub-maximal plyometric drills (prancing, skipping, stiff-legged bounding fourty to eighty meters each!)
Tuesday: Some Running. I forgot what specifically (I'll tell you later when my Coach(es) respond to my email), and Plyometrics. 2 sets of 10 each in circuit form and with 10 SECONDS REST between sets!!! LOL So I took out my book "High-Powered Plyometrics" and read to her and my other coach about the rest periods. I also said the work:rest ratio should be between 1:5 and 1:10 (according to Dr. D. Chu)
LOL... Ricochet (left-right over a soccer field line), knee-tuck jumps (which she called high knee jumps), Rebound Jumps as she calls it (I think she meant rocket jumps, so I did rocket jumps) Then we did butt kickers that resembled a knee-tuck jump. She and the other kids did them in single response, while I did them in MR mode. I've been doing SR and SR w/ pause last month and in December, so I thought it'd be better to do plyo on MR now. But hell, it was tiring...I think we need more rest...
Wednesday: starting blocks! We were just taught how to adjust them and such. .. didn't do anything else.
Thursday: ran 300, 400, 500, 300, 400!!!
My hamstrings were sore, and it got more sore LOL.
Then as far as I remember yesterday, which was Friday, we did the submaximal plyo drills we did on Monday, then sprinted 40 meters five times (I think we only got one minute rests in between...I lost my watch, so I couldn't tell the time, but I was a little out of breath before and during the runs)
Friday: 60 m six times...
As with my experience, I've done x-country from Sept. to Nov., Basketball from Nov. to Early Feb. and now Track. I am pretty new to resistance training. I am 5'7", 15 yrs, around 145 LBS, I've done the Dr. Squats VJ Program for about 6 weeks now. But because it takes forever to do them due to the number of exercises, I am currently using CT's Different Journeys, Different Destinations Functional Strength Program and doing the squats and bench with the percentages suggested in the Dr. Squat VJ Program. I am on my 4th week in the Track Continuum 12 week Program of High-Powered Plyometrics.
Wu Gong Heng