Printable Versions of Training Schedules by Event Group:
Click on the name of the schedule you would like to view below

2011-2012 WINTER Conditioning Schedules:

SPRINT/HURDLE/JUMPS Winter Conditioning
ENDURANCE Winter Conditioning

2012 DISTANCE WORKOUT SCHEDULE

2012 Middle Distance Training Schedule
(800M-1600M)
2012 Long Distance Training Schedule
(3200M)

ENDURANCE TRAINING PACE CHART
(Performance Equivilencies and Workout paces for Distance Events)

2012 SPRINT AND JUMP WORKOUT SCHEDULE
(100M, 200M, 400M, Relays, Hurdles, Jumps, Pole Vault)

2011 Sprint Training Schedule
(all speed events)

SPEED TRAINING PACE CHART
(Performance Equivilencies and Workout paces for Sprint/Hurdle Events)

2011 THROW WORKOUT SCHEDULE
(Shot Put, Discus)

2011 Throw Training Schedule
(all throw events)

THE FOLLOWING VIDEOS Courtesy of Cougar Cross Country DEMONSTRATE PROPER EXECUTION AND FORM FOR MANY OF OUR DRILLS
PERFORMANCE WARM UP: Phase 1


WEIGHT ROOM CIRCUIT TRAINING (Distance) – Lifts in this routine should be done in sets of eight lifts with the heaviest weight possible. Move from one lift to the next as quickly as possible.


HURDLE WALKOVERS & PERFORMANCE COOL DOWN: Phase 1- Note the hurdle walk overs are done as fence drills. The remainder of the video demonstrates cool down activities, including reverse hypers which are supposed to be done on a table.


FITNESS WARM UP "A" (Distance)/TEMPO WARM UP (Sprints): Phase 1- Note this is the Tempo warm up for the Sprint group. Arm Clams have been replaced by inverted scissors and splits.


HURDLE DRILLS SAMPLES (Sprints): Phase 1- All sprinters, jumpers and hurdlers will frequently use these mobility and strength drills as part of the daily workout.

BLOCK STARTS (Sprints): Watch both the demonstrations by Olympic athletes as well as the discussion by Tom Telles, one of the top coaches in the sport. Pay particular attention to the optimal angles Tellez points out in the down and elevated positions.