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training plan

The document outlines a comprehensive cycle workout plan for sprinters, throwers, and middle-distance runners, detailing specific training schedules for each day of the week. It includes morning and afternoon sessions with various exercises focused on running drills, strength training, and flexibility. The plan is designed to enhance performance in sprinting events, jumping, and throwing disciplines through structured workouts and recovery periods.

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Marricon Perez Abadiez Lagumbay
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9 views

training plan

The document outlines a comprehensive cycle workout plan for sprinters, throwers, and middle-distance runners, detailing specific training schedules for each day of the week. It includes morning and afternoon sessions with various exercises focused on running drills, strength training, and flexibility. The plan is designed to enhance performance in sprinting events, jumping, and throwing disciplines through structured workouts and recovery periods.

Uploaded by

Marricon Perez Abadiez Lagumbay
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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CYCLE WORKOUT PLAN FOR SPRINTER

(100M, 200M, 400M, 4LOW HURDLE, 110 HURDLE, JUMPING EVENT)

MONDAY -
WEDNESDAY
THURSDAY FRIDAY SATURDAY SUNDAY

ONSITE CLASS MORNING SCHEDULE MORNING SCHEDULE MORNING SCHEDULE MORNING SCHEDULE
( 5:00 -8:00 AM) ( 5:00 -8:00 AM) ( 5:00 -8:00 AM) ( 5:00 -7:00 AM)

20 Minutes Easy Jog 20 Minutes Easy Jog 20 Minutes Easy Jog 20 Minutes Easy Jog
Basic Stretching from Basic Stretching from Dynamic Stretching Dynamic Stretching
Head to Foot Head to Foot Basic Running Drills – Basic Running Drills
Basic Running Drills – Basic Running Drills – Frankenteins Kick, UPHILL Pyramid Meters
Frankenteins Kick, Frankenteins Kick, Elevated Foot, angkling 100m (rest 5 minutes),
Elevated Foot, angkling Elevated Foot, angkling etc. 200m(rest 5 minutes),
etc. etc. Workout for Speed 300m(rest 5 minutes). 5
Workout for Speed Workout for Speed Towing of tire – 70m times
Ladder Stairing High Knee form 10 Rest – Core Training
 High Knee Run 8  Big Stair – 10 times Full POWER 3
times times full speed point start
Rest 5 minutes Rest 5 Minutes Rest 5 minutes
 Side Run 8 times  Small Stair – 10 300m Run 50% power
left 8 times right times High Knee full stride for recovery 5
Rest 5 minutes form times
 Zigzag Run 8 Rest 5 Minutes Rest – Core Training
times  3 Stair Jump
Rest 5 minutes power leg 10
 In & Out Feet 8 times
times Rest 5 Minutes
Rest 5 minutes Track
 One leg jump left 50m run three point
& right 8 times start running form 3
Rest 5 minutes times
 Speed Knee 8 Rest
times
Rest 5 minutes
Track
50m run with running
form high knee 2 times
Rest

9:00 AM – 1:00 PM 9:00 AM – 1:00 PM REST TIME


REST TIME
MODULAR MODULAR

REST TIME
AFTERNOON AFTERNOON AFTERNOON
SCHEDULE SCHEDULE SCHEDULE
(2:00 – 5:00 P.M.) (2:00 – 5:00 P.M.) (2:00 – 5:00 P.M.)

5KM fast run target time 5KM fast run target time 5KM. Easy jog No
30minutes 30minutes target time
Basic Stretching Basic Stretching Hurdle Stretching
Basic Drills - Basic Drills - Basic Running Drills –
Frankenteins Kick, Frankenteins Kick, Hurdle drills
Elevated Foot, angkling Elevated Foot, angkling Rest 5 minutes
etc. etc. Walk Over the Hurdles
Rest 5 minutes Rest 5 minutes 5 times
Track 250m 70% power high Side Walk over the
150m 3 times 70% knee running form 3 Hurdles 5 times
power with synchronize
times Bouncing Jump over the
form high knee Rest 5 minutes Hurdles 5 times
Rest 3 minutes 120m 70% power high Striding over the Hurdle
Three point start 50m
knee running form 4 5 times
70% power times Crouching under the
Rest – Core Training50m 70% power high hurdle 5 times
knee running form 5 Rest – Core Training
CYCLE WORKOUT
times PLAN FOR MILLER
Rest – Core Training
(800M,1500,3000M,5000M, STAPLECHASE)

MONDAY -
WEDNESDAY
THURSDAY FRIDAY SATURDAY SUNDAY

MORNING SCHEDULE MORNING SCHEDULE MORNING SCHEDULE MORNING SCHEDULE


ONSITE CLASS (5:00 -8:00 AM) (5:00 -8:00 AM) (5:00 -8:00 AM) (5:00 -7:00 AM)

 8 Laps jog  Dynamic  30 mins. Warm up  30 mins warm up


 Dynamic stretching  Dynamic  Dynamic
stretching  Running drills stretching stretching
 Running drills  60 mins. To 80  Hurdles mobility  Cool down
 LD: 2x1600m - mins. Continuos 6-8 hurdles (2x
2x1200m - run each)
2x600m -2x400m  Core series #1 (2-  Bounding #3
75-85%/rest 2 4 x 30 sec.) (2x5)
mins.  Push up series  2x10x100m /
Core series #1 (2- (2-3x 5-8) 15x100m /
4 x 30 sec)  Cool down 10x100m
(rest:100m walk)
 Core series #2 (2-
4x10-15)
 Push up series
(2-3x 5-8)
 Cool down

9:00 AM – 1:00 PM 9:00 AM – 1:00 PM REST TIME


REST TIME
MODULAR MODULAR

AFTERNOON AFTERNOON AFTERNOON


SCHEDULE SCHEDULE SCHEDULE
(2:00 – 5:00 P.M.) (2:00 – 5:00 P.M.) (2:00 – 5:00 P.M.)

 20 mins. Jog  5km warm up  30 mins warm up


warm up  Dynamic  Uphill 15-20x REST TIME
 Dynamic stretching  Circuit training #1
stretching  Weight training #4 (2-3 x 30-45 sec)
 Running drills  Core series #2 (2-  Cool down
 Weight training #2 4x10) stretching
 Core series #1 (2-  Cool down
4x30 sec-1 min.) stretching
 Cool down
stretching

CYCLE WORKOUT PLAN FOR THROWER


(JAVELIN, DISCUSS, SHOT PUT)

MONDAY -
WEDNESDAY
THURSDAY FRIDAY SATURDAY SUNDAY

REST DAY
MORNING SCHEDULE MORNING SCHEDULE MORNING SCHEDULE
ONSITE CLASS (5:00 -8:00 AM) (5:00 -8:00 AM) (5:00 -8:00 AM)

 Hang Clean –  Hang Snatch  Hang Snatch –


3×3-6 at 60-70% Pulls – 3×3-6 at 3×3-6 (above
(above knees) 50-60% of Power knees)
 Back Squats – Clean (above  Front Squats –
3×8-12 at 70-80% knees) 3×4-8 at 70-80%
 Romanian  Front Squat –  Lunges – 3×8-12
Deadlifts – 3×8-12 3×8-12 at 60-70% each leg
 Bench Press –  Lunges – 3×8-12  Pistol Squats –
3×8-12 at 70-80% each leg 3xMax
 Barbell Bent-Over  Goodmornings –  Goodmornings –
Rows – 3×8-12 3×8-12 3×12-15
 Standing Military  DB Back Raises –  DB Back Raises –
Press – 3×8-12 3×15-20 3×15-20
 Calf Raises –  Calf Raises –
3×15-20 3×15-20

9:00 AM – 1:00 PM 9:00 AM – 1:00 PM REST TIME


REST TIME
MODULAR MODULAR

AFTERNOON AFTERNOON AFTERNOON


SCHEDULE SCHEDULE SCHEDULE
(2:00 – 5:00 P.M.) (2:00 – 5:00 P.M.) (2:00 – 5:00 P.M.)
REST TIME

 Back Squats –  Hang Clean –  Hang Clean –


3×4-8 at 80-90% 3×2-4 at 60-70% 3×3-6 at 50-60%
 Romanian (below knees) (at knees)
Deadlifts – 3×4-8  Clean Pulls –  Push Jerk – 3×3-6
 Bench Press – 3×3-6 at 70-80% at 50-60%
3×4-8 at 80-90%  Push Jerk – 3×3-6  Hang Clean Pulls
 Barbell Bent-Over at 60-70% of – 3×3-6 at 60-
Rows – 3×4-8 Power Clean 70% (below
 Standing Military knees)
Press – 3×4-8
PREPARED BY:
MARRICON A. LAGUMBAY LUCKY MAE C. TINO
COACH SEC. BOYS COACH SEC. GIRLS

GENELYN M. RUBI ALBEN S. LLIMIT


ASST. COACH SEC. BOYS ASST. COACH SEC. GIRLS

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