Olympic Workout Week 1: Track and Field

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This week of track workout was developed by the American Council on Exercise in partnership with Olympic gold medalist and President’s Council on Fitness, Sports & Nutrition member Allyson Felix. “Training for track and field is all about finding the motivation to work hard. Whatev

If your doctor has given you the go-ahead to exercise, try this plan for one week for a solid mix of strength, cardio, and flexibility.

Day 1:

Warm up: Perform five minutes of a low to moderate traditional warm-up such as walking, jogging or biking. Complete 10 to neutral 12 repetitions of the first five exercises twice through, and end with two sets of eight inchworms.

  • Bridges
  • Bird dogs
  • Cat camels
  • Standing gate openers
  • Standing ankle mobilization
  • Inchworms
  • Workout:Perform eight to 12 repetitions of the following Like: sport exercises; rest for 60 to 90 seconds, and then repeat two more times.
  • Dumbbell front squats
  • Side lunges
  • Glute activation lunges
  • Single-leg push-off
  • Cycled split squat jump

Cool down: Hold each position for 20 to 30 seconds, rest for 10 seconds between each exercise, and repeat (two times per side if needed) fitness    .

  • Kneeling triplanar lunge
  • Seated straddle with side reaches
  • Supine hip-flexor stretch
  • Supine 90-90 hip rotator stretch

Day 2:


Warm up: Repeat day 1.

Workout: Perform the following exercises on a track.

  • Jog for 3 to 5 mins
  • 2 x high knees 20m (walk back)
  • 2 x butt kicks 20m workouts (walk back)
  • 2 x 10 side high knee step overs (1 each side)
  • 2 x 10 reps discus rotations (10 each side)
  • Jog out 30m x 3
  • Stride out 30m x 3
  • Run out 100m x 2 (long walk back recovery)
  • Run out 80m x 2 (long walk back recovery)
  • Run out 60m x 2 (long walk nutrition back recovery)

Cool down: Repeat day 1.

Day 3:

Workout:

  • 2 x high knees 20m (walk back)
  • 2 x butt kicks 20m (walk back)
  • 2 x 10 side high knee step overs (1 each side)
  • 2 x 10 reps discus rotations (10 each side)
  • Jog out 30m x 3
  • Stride out 30m x 3

Perform 8 to 12 repetitions of each exercise, rest for 60 to 90 seconds, and repeat for a total of two to three sets.

Cool down: Hold each position for 20 to 30 seconds, exercises rest for 10 seconds between each exercise, and repeat (two times per side if needed).

  • Kneeling triplanar lunge
  • Supine hip-flexor stretch

Day 4:

Warm up: Repeat day 1.

Workout:

  • Lunge with elbow instep
  • Dumbbell front squats
  • Vertical toe touches
  • Jump and reach muscles etc
  • Cycled split squat jump

 

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