Dayton CC Strength Workout 1
Dayton Cross Country Summer Conditioning Welcome to Dayton CC. This summer conditioning program will give you a lot of opportunities to get in great shape for the upcoming CC season. All summer practices are voluntary for Jr. High runners. High School runners are required to attend all August practices. –Coach Michael Asbill – High School 936-554-7874 [email protected] practice changes will be announced via: text (send me your name if you want to be included) tweeted: @asbill_m facebook: www.facebook.com/WWJHCrossCountry
Summer Running Locations Starting June 8th - the 1st Monday of summer. Monday – 6:45-9:45am – Meet at WWJH. We’ll take a bus or carpool to do our long run @ Liberty Municipal Park, Jenkins Park (Baytown), or the park in Mont Belvieu are possible locations. Tuesday- 6:45 to 8:30am @ Colbert Elementary Wednesday – Everyone should do the attached strength workout. Run on your own for 40-60 min if you are in high school. Thursday – Meet @ Kenefick Park. 6:45-8:45am. Bring your bathing suit, a towel and $2 due to the pool requiring lifeguards to be present. We will do a short pool workout, relax and play a little AFTER we run. Friday – Meet at the Dayton Community Center 6:45-8:30. Saturday – Easy running and sprints on your own. Check the summer running plan for specifics Important Dates
June 8th – first summer practice June 15th, 16th, and 18th – All practices will be from 6:30-7:45 @ THE DAYTON COMMUNITY CENTER. Coach Rossow will run practice. July 4th – Bud Heat Wave 5 miler in Baytown. Register at www.budheatwave.org The earlier you register, the cheaper it is. OPTIONAL July 13 & 14th – on your own. I will be on vacation these days. August 3 – first Mandatory high school practice
Summer Running Program If you have to miss practice, here’s what you should do!!! If there is something you don’t understand, call or email me. Michael Asbill - 936-554-7874 or [email protected]
Warm-up: This should be done EVERY time you run. - 10 forward lunges, 10 backward lunges, 5 lunges to each side - Forward skip with arm circles for 15 seconds - Backward skip with arm circles for 15 seconds - Side shuffle with arms up and down for 15 seconds - Side shuffle with arms up and down for 15 seconds Monday - Warm-up + Long run + Hip Strength (attached) - This is your most important run of the week. - Long runs for Jr. High and first year runners start at 30 minutes and increase up to 60 minutes by the end of summer. Increase 5 minutes per week, then work on going farther in the allotted time. i. Experienced High school runners will start at 60 minutes and work up to 90 minutes or 12 miles… Whichever comes first. Tuesday – Warm-up + Progression run - run for 20-60 minutes - divide the run into thirds. - Run the first 1/3 easy, second at a slightly faster pace, then the last 1/3 hard. - If you are especially tired or sore, just run easy for at least 25 minutes. Wednesday – Strength workout (attached) - No running for Jr. High. - 40-50 minute easy/steady run for high school Thursday – Warm-up + Mile repeats + Hip Strength - 3 or 4 times x 1 mile with 3 minutes rest. Take your best mile time, add ¼ of that time to it, and that is your pace for your repeats. - Examples: 5:00 mile + ¼ = 6:15, 6:00 mile + ¼ = 7:30, 7:00 mile +1/4 = 8:45. - If you don’t know your mile time, run 6 minutes hard, then rest for 3 minutes. Repeat 3-4 times. - Easy jog for 5 minutes to cool down. Friday – Warm-up + Easy running + Strength workout - Jr. High – 30-40 minutes - High School – 45-60 minutes Saturday – Warm-up + Easy running + sprints - Jr. High 1 mile easy and 6x50 meter sprints. - High School 30-40 minutes easy plus 6x50 meter sprints. - These sprints should be F-A-S-T!!!! Sunday – Everyone is OFF!!
Dayton CC Strength Workout Get stronger… you’ll stay healthy and be able to run more AND faster! Warm-up 1. Lunge Matrix 2. 20 Squats 3. 20 jumping jacks Workout - Google these if you don’t know what they are. 1. Squat Jumps 2x5 – Land Softly!!! 2. Push ups – 2 sets of 30 seconds – 1 min rest between sets 3. Walking seated shuffle. 15 yards each direction a. Get into a squatting position. b. Move sideways with toes pointing forward, NOT the direction you are traveling for 15 yards. Stay low. 4. Calf raises – toes in x10, toes out x10, and toes forward x10. 5. Fast seated shuffle. 15 yards each direction a. Get into a squatting position. b. Move sideways with toes pointing forward, NOT the direction you are traveling for 15 yards. Stay low. 6. Push ups. 2 sets of 15 seconds. Focus on good pushups, NOT fast with bad technique. 7. Single leg squats 2x5 on each leg. a. Stand on one leg b. Squat down and touch your toe. c. Focus on bending your knee. 8. Mountain climbers a. Alternating feet in between hands x 10 b. Alternating feet outside hands x 10 c. 2 feet in between hands x 5 d. Feet outside hands x 5 9. Legs down 2x10 – lie on back, legs straight up. Lower your legs almost to floor and bring them back up. 10. Supermans 2x20 11. Burpees 2x10 – 1 min rest between
Continue--
12. Planks – 2 sets of 30 seconds each for beginners. Work up to 1 minute. a. Right Side b. Center (regular bridge) – elbows and toes c. Left Side d. Reverse – Heels and elbows 13. Dips – 2x15 a. Use a chair or bench. b. Prop up on your hands with legs straight out. c. Lower your bottom almost to the floor then push back up.
Hip Strength These are very important exercises to stay healthy. This looks like a lot, but will only take a few minutes.
Side Leg Raises: Lie on your side with your legs stacked on top of one another. Lift your top leg to about 45 degrees and then lower it back down. Repeat 15 to 20 times per leg.
Bird Dog: Get on all fours on the ground. Focusing on balance, lift your right arm and extend it straight out in front of your body. Simultaneously, lift your left leg and extend it out behind your body. Bring your extended arm and bent knee back to center under your body, and then extend them both out again. Repeat 15 to 20 times on each side.
Single-Leg Bridge: Lie on your back with both legs bent and your feet flat on the ground. Lift your left leg off the ground and extend it while you raise your lower back and butt. Hold the position for two seconds and lower back downwards in a controlled manner. Repeat 10 to 15 times on each leg.
Donkey Kicks: Get on all fours again, but this time you will only be lifting and extending your legs, keeping your hands on the ground. Instead of extending the leg backwards like you did during Bird Dogs, keep the knee slightly bent and kick upwards, with the bottom of your shoe facing the sky. Repeat 15 to 20 times on each side.
Dayton Bronco Cross Country 2015 8/14
Intrasquad Mile Race (Mandatory)
Bronco Stadium 6:45-8:30
8/22
Wildcat Invitational
Cypress Woods
8/28
Friday Night Lights
Woodlands – Bear Branch Fields
9/5
Cardinal Classic
Bridge City-Claiborne West Park
9/12
Region III Preview
Kate Barr Ross Park - Huntsville
9/19
Dayton Bronco Invitational
Dayton High School
9/26
Intrasquad Mile race (Mandatory)
Bronco Stadium 7:30-9:00am
10/3
Liberty
Liberty Municipal Park
10/10
Huffman
Huffman-Hargrave High School
10/
District 21-5A Meet
Atascocita High School
10/26
Region III CC Meet
Kate Barr Ross Park - Huntsville
11/7
UIL XC Championships
Round Rock – Old Settlers Park
Cross Country Coach – Michael Asbill Jr. High Coach – Superintendent – Jessica Johnson Athletic Director – Jerry Stewart Principal – Travis Young
WWJH Pony Cross Country 2015 8/14
Intrasquad Mile Race
Bronco Stadium 6:45-8:30
9/5
Cardinal Classic
Bridge City-Claiborne West Park
9/12
Region III Preview
Kate Barr Ross Park - Huntsville
9/19
Dayton Bronco Invitational
Dayton High School
9/26
Intrasquad Mile race
Bronco Stadium 7:30-9:00am
10/3
Liberty
Liberty Municipal Park
10/10
Huffman
Huffman-Hargrave High School
High School Coach – Michael Asbill Jr. High Coach – Superintendent – Jessica Johnson Athletic Director – Jerry Stewart Principal – Rita Gilmore
Summer Running Locations Starting June 8th - the 1st Monday of summer. Monday – 6:45-9:45am – Meet at WWJH. We’ll take a bus or carpool to do our long run @ Liberty Municipal Park, Jenkins Park (Baytown), or the park in Mont Belvieu are possible locations. Tuesday- 6:45 to 8:30am @ Colbert Elementary Wednesday – Everyone should do the attached strength workout. Run on your own for 40-60 min if you are in high school. Thursday – Meet @ Kenefick Park. 6:45-8:45am. Bring your bathing suit, a towel and $2 due to the pool requiring lifeguards to be present. We will do a short pool workout, relax and play a little AFTER we run. Friday – Meet at the Dayton Community Center 6:45-8:30. Saturday – Easy running and sprints on your own. Check the summer running plan for specifics Important Dates
June 8th – first summer practice June 15th, 16th, and 18th – All practices will be from 6:30-7:45 @ THE DAYTON COMMUNITY CENTER. Coach Rossow will run practice. July 4th – Bud Heat Wave 5 miler in Baytown. Register at www.budheatwave.org The earlier you register, the cheaper it is. OPTIONAL July 13 & 14th – on your own. I will be on vacation these days. August 3 – first Mandatory high school practice
Summer Running Program If you have to miss practice, here’s what you should do!!! If there is something you don’t understand, call or email me. Michael Asbill - 936-554-7874 or [email protected]
Warm-up: This should be done EVERY time you run. - 10 forward lunges, 10 backward lunges, 5 lunges to each side - Forward skip with arm circles for 15 seconds - Backward skip with arm circles for 15 seconds - Side shuffle with arms up and down for 15 seconds - Side shuffle with arms up and down for 15 seconds Monday - Warm-up + Long run + Hip Strength (attached) - This is your most important run of the week. - Long runs for Jr. High and first year runners start at 30 minutes and increase up to 60 minutes by the end of summer. Increase 5 minutes per week, then work on going farther in the allotted time. i. Experienced High school runners will start at 60 minutes and work up to 90 minutes or 12 miles… Whichever comes first. Tuesday – Warm-up + Progression run - run for 20-60 minutes - divide the run into thirds. - Run the first 1/3 easy, second at a slightly faster pace, then the last 1/3 hard. - If you are especially tired or sore, just run easy for at least 25 minutes. Wednesday – Strength workout (attached) - No running for Jr. High. - 40-50 minute easy/steady run for high school Thursday – Warm-up + Mile repeats + Hip Strength - 3 or 4 times x 1 mile with 3 minutes rest. Take your best mile time, add ¼ of that time to it, and that is your pace for your repeats. - Examples: 5:00 mile + ¼ = 6:15, 6:00 mile + ¼ = 7:30, 7:00 mile +1/4 = 8:45. - If you don’t know your mile time, run 6 minutes hard, then rest for 3 minutes. Repeat 3-4 times. - Easy jog for 5 minutes to cool down. Friday – Warm-up + Easy running + Strength workout - Jr. High – 30-40 minutes - High School – 45-60 minutes Saturday – Warm-up + Easy running + sprints - Jr. High 1 mile easy and 6x50 meter sprints. - High School 30-40 minutes easy plus 6x50 meter sprints. - These sprints should be F-A-S-T!!!! Sunday – Everyone is OFF!!
Dayton CC Strength Workout Get stronger… you’ll stay healthy and be able to run more AND faster! Warm-up 1. Lunge Matrix 2. 20 Squats 3. 20 jumping jacks Workout - Google these if you don’t know what they are. 1. Squat Jumps 2x5 – Land Softly!!! 2. Push ups – 2 sets of 30 seconds – 1 min rest between sets 3. Walking seated shuffle. 15 yards each direction a. Get into a squatting position. b. Move sideways with toes pointing forward, NOT the direction you are traveling for 15 yards. Stay low. 4. Calf raises – toes in x10, toes out x10, and toes forward x10. 5. Fast seated shuffle. 15 yards each direction a. Get into a squatting position. b. Move sideways with toes pointing forward, NOT the direction you are traveling for 15 yards. Stay low. 6. Push ups. 2 sets of 15 seconds. Focus on good pushups, NOT fast with bad technique. 7. Single leg squats 2x5 on each leg. a. Stand on one leg b. Squat down and touch your toe. c. Focus on bending your knee. 8. Mountain climbers a. Alternating feet in between hands x 10 b. Alternating feet outside hands x 10 c. 2 feet in between hands x 5 d. Feet outside hands x 5 9. Legs down 2x10 – lie on back, legs straight up. Lower your legs almost to floor and bring them back up. 10. Supermans 2x20 11. Burpees 2x10 – 1 min rest between
Continue--
12. Planks – 2 sets of 30 seconds each for beginners. Work up to 1 minute. a. Right Side b. Center (regular bridge) – elbows and toes c. Left Side d. Reverse – Heels and elbows 13. Dips – 2x15 a. Use a chair or bench. b. Prop up on your hands with legs straight out. c. Lower your bottom almost to the floor then push back up.
Hip Strength These are very important exercises to stay healthy. This looks like a lot, but will only take a few minutes.
Side Leg Raises: Lie on your side with your legs stacked on top of one another. Lift your top leg to about 45 degrees and then lower it back down. Repeat 15 to 20 times per leg.
Bird Dog: Get on all fours on the ground. Focusing on balance, lift your right arm and extend it straight out in front of your body. Simultaneously, lift your left leg and extend it out behind your body. Bring your extended arm and bent knee back to center under your body, and then extend them both out again. Repeat 15 to 20 times on each side.
Single-Leg Bridge: Lie on your back with both legs bent and your feet flat on the ground. Lift your left leg off the ground and extend it while you raise your lower back and butt. Hold the position for two seconds and lower back downwards in a controlled manner. Repeat 10 to 15 times on each leg.
Donkey Kicks: Get on all fours again, but this time you will only be lifting and extending your legs, keeping your hands on the ground. Instead of extending the leg backwards like you did during Bird Dogs, keep the knee slightly bent and kick upwards, with the bottom of your shoe facing the sky. Repeat 15 to 20 times on each side.
Dayton Bronco Cross Country 2015 8/14
Intrasquad Mile Race (Mandatory)
Bronco Stadium 6:45-8:30
8/22
Wildcat Invitational
Cypress Woods
8/28
Friday Night Lights
Woodlands – Bear Branch Fields
9/5
Cardinal Classic
Bridge City-Claiborne West Park
9/12
Region III Preview
Kate Barr Ross Park - Huntsville
9/19
Dayton Bronco Invitational
Dayton High School
9/26
Intrasquad Mile race (Mandatory)
Bronco Stadium 7:30-9:00am
10/3
Liberty
Liberty Municipal Park
10/10
Huffman
Huffman-Hargrave High School
10/
District 21-5A Meet
Atascocita High School
10/26
Region III CC Meet
Kate Barr Ross Park - Huntsville
11/7
UIL XC Championships
Round Rock – Old Settlers Park
Cross Country Coach – Michael Asbill Jr. High Coach – Superintendent – Jessica Johnson Athletic Director – Jerry Stewart Principal – Travis Young
WWJH Pony Cross Country 2015 8/14
Intrasquad Mile Race
Bronco Stadium 6:45-8:30
9/5
Cardinal Classic
Bridge City-Claiborne West Park
9/12
Region III Preview
Kate Barr Ross Park - Huntsville
9/19
Dayton Bronco Invitational
Dayton High School
9/26
Intrasquad Mile race
Bronco Stadium 7:30-9:00am
10/3
Liberty
Liberty Municipal Park
10/10
Huffman
Huffman-Hargrave High School
High School Coach – Michael Asbill Jr. High Coach – Superintendent – Jessica Johnson Athletic Director – Jerry Stewart Principal – Rita Gilmore
