Track & Field
Rationale/Notes
In addition to workouts your track coaches and strength & conditioning coaches will have you do, it is important to incorporate strength work throughout the course of the season (as well as the off season!). Below are two suggested workouts for you to perform each week. They are written without percentages or specific weights (with 2 exceptions) and are based on how you feel that day or for that exercise. It is important for you to "listen to your body" and not work too intensely and do not perform additional training if you are fatigued. After 2 to 4 weeks of increasing your training load by excessive amounts you are likely to become overtrained or injured. Continued training while fatigued can, over time, lead to Overtraining Syndrome. That will be marked by symptoms like:
relentless fatigue
poor training performance
lethargy
low motivation
bad attitude about life in general
If you keep pushing it beyond this fatigue you’re likely to experience full-blown overtraining which is similar to having a disease such as mononucleosis, chronic fatigue syndrome, or Lyme disease. It may take you weeks if not months to shed the overtraining symptoms.
TL;DR version: Do this program to supplement your training, but don't overtrain. If your energy and motivation are low, don't do these workouts.
Daily Maintenance
Every athlete should be able to perform basic daily maintenance. This includes foam rolling, myofascial release with a ball, stretching, and band activation for all your major joints. You should spend at least 15 minutes, if not more, on this daily maintenance.
Resources:
Foam Rolling
Myofascial Release with a ball
Stretching
Joint Activation
Daily Work
Shoulder and Rotator Cuff Strengthening
Banded Hip Activations (do these before practices and games, too!)
50-100 Sit-ups (broken up as necessary)
50-100 Air Squats (broken up as necessary)
