THE LEGS FEED THE WOLF
PHASE: That Which Does Not Kill Us.....
THE POINT: To begin the work
Please do at least two 25-30 min recovery aerobic workouts during the week. (You should be able to comfortably talk.)
These can be off your legs (swim, bike. run in pool) if you're having some impact issues - in fact, it's probably a good idea for everybody.
Unless you think you need some more miles on your legs. Then go for it, but only up until Mid-August.
Throw in some core work (15 min) a few days a week. If you need some ideas, please ask. Susan also has a bunch of good strength stuff too.
THE MOST IMPORTANT THING IS CONSISTENCY. THINK LONG-TERM.
Example of a Week (just an example; of course adapt to your needs):
Sunday: slightly longer aerobic (35-45 min)
Monday: throwing drills; core
Tuesday: Track
Wednesday: 20-25 min aerobic/throwing drills; core
Thursday: Practice
Friday: off
Saturday: Practice; core
PRESEASON
TRYOUTS
THROWING DRILLS
Comments: To be done at least once a week - find a partner - can combine with the "on your own" running workout
Week 15: June 18 - June 24
Comments: HOMEBROOD WHO??
The first workout is your easy/core strength one. Do it on your own.
Take your time on the drills/strength. Do them right.
The second workout is Tuesday Track.
We're trying to recover a little from the tournaments.
And getting stoked.
Week 16: June 25 - July 1
Comments: Bring On the Heat
The first workout is your easy/core strength one. Do it on your own.
Take your time on the drills/strength. Do them right.
The second workout is Tuesday Track.
Okay, so it's a little hotter than normal. Take care of yourselves.
The Tues track workout has been adjusted for the heat - don't make
yourselves sick.
Motto: Run a quality workout, not a vomitous workout.
Week 17: July 2 - July 8
Comments: Happy Fourth of July
Have a great Potlatch and a great long weekend. Do your recovery workout on Monday or Tuesday.
Week 18: July 9 - July 15
Comments: July of Death
The first workout is your easy/core strength one. Do it on your own.
Take your time on the drills/strength. Do them right.
Don't forget your recovery 25-30 min workouts - off your legs if you can.
Don't forget your throwing drills as well. (See Ava's e-mail)
The second workout is Tuesday Track.
Week 19: July 16 - July 22
Comments: July of Death, part deux
The first workout is an example of an easy/core strength recovery workout. Do it on your own.
Take your time on the drills/strength. Do them right.
Try not to do everything on your legs.
Don't forget your throwing drills as well. (See Ava's e-mail)
The second workout is Tuesday Track.