Most of you have been off for a month now. So what to do this summer? Most of you are working and enjoying your time away from school -- and maybe even the track. But you should make sure you are staying active. Other sports and off-season training are great if you're looking to stay fit and occupy some time. Here are some general thoughts and options about what you might do.
1. Track Meets. There are a number of summer meets where you can run your regular event or try something different. These are typically in June and July. Most are pretty low key. Let me know if you want details.
2. Strength Training. You know what to do here -- get stronger. Keep reps low, weights high to build strength but not bulk. Keep it simple. Deadlifts, Squats, Hang Cleans are good choices for lower body. Bench, Row and Push Press good for upper body. Just pick one upper and one lower and do 2-5 reps and 5-2 sets -- so your total is about 10 reps total for each lift.
3. Speed. Good not to get too far away from speed. Once a week, go out and do some short fly sprints -- about 5 to 10 x 20m with about a 30m acceleration.
4. Plyometrics. Hopping, bounding, depth jumps, skipping. Keep the total contacts under 100 per session. Start with about 50. Do sets of 5 to 10.
5. Conditioning. Fast walking, 20 min run, circuits, biking, hills, etc. Anything that involves some cardio.
6. Cross training. Play other sports. Try other activities.
7. Technical work. If you're learning a new event or trying to improve an existing one, spend some time on technique. Or maybe just get your technique more consistent.
Of course, some of this stuff depends on what you have access to and how much time you want to spend. If you need some specifics, send me an email.
Have a great summer.
