Summer running and training Important dates May 24th - End of year Ultimate Frisbee meet and greet game, 3:30, PVHS field June 2 - Summer workouts start @Fairgrounds Workouts are M, T, and Th @ 8 am. Meet at Pavilion off dirt road, by bathrooms, across the street from main parking lot (first pavilion you come to off dirt road) Mondays = Hawk hill workout Tuesdays = very long easy run Thursdays = Fartlek or intervals (except weeks 1-2, go long) June 1 -9 = Coach Shaver will be gone. He will be posting on the team page and training also. June 19 – 23 = Coach Shaver will be gone for the last time this summer. He will be carrying a child down the grand canyon. Other opportunities I would like to plan some trips to run and hike in some fun locations in Boulder, Magnolia road, NCAR, Mt. Sanitas, etc. These will happen in July. Stay tuned.

Summer Workout Program (Non-running, body weight, on your own) This is your workout plan for the summer for strength training Follow this workout as best you can as it is laid out. There are a few images and explanations in this PP to help you. They are all body weight exercises meant to improve your strength for running. They are in a progression to help you gain and improve your abilities. If you have access to a gym, by all means use it, but make sure your exercises will help your running Squats, lunges, core work, etc. Try not to isolate muscle groups (like doing bicep curls, leg curls, calf raises, etc.) as this type of singular movement never happens while running.

JUNE Sun Mon Tues Wed Thur Fri Sat 1 Push up R x 2 Squats (30+) x 2 Plank :45 x 2 2 Invert Row x 2 Lunges (15+) x 2 **both legs Side Plank :30 x 2 ** both sides 3 Squats (35+) x 2 Plank :50 x 2 4 Rest 5 6 Lunges (20+) x 2 Side Plank :35 x 2 7 Push up R x 3 Squats (40+) x 2 8 9 Invert Row x 3 Side Plank :40 x 2 10 11 12 13 Lunges (25+) x 2 Side Plank :45 x 2 14 Squats (45+) x 2 Plank :55 x 2 15 16 17 Push up R x 4 Squats (50+) x 2 Plank 1:00 x 2 18 19 20 Invert Row x 4 Jump lunges x 3 -- 14 total 21 Jump Squats x 3 -- 15-20 Plank 1:00 x 2 22 23 Jump lunges x 3 -- 16 total 24 Jump Squats 25 26 27 Jump lunges x 3 -- 18 total 28 -- 25 + Plank 1:00 x 3 29 30 -- 20 total Side Plank :45 x 3

JULY Sun Mon Tues Wed Thur Fri Sat 1 Push up R x 4 Jump Squats x 3 -- 25 + Plank 1:00 x 3 2 Rest 3 4 Invert Row x 5 Jump lunges x 4 -- 22 total Side Plank 1:00 x 3 5 Jump Squats x 4 -- 28 + Plank 1:15 x 3 6 7 8 9 10 11 12 Push up R x 5 13 14 15 16 17 18 Invert Row x 6 Jump lunges x 5 -- 24 total 19 Push up R x 6 Jump Squats x 5 -- 30 + 20 21 22 23 24 25 Jump lunges x 6 26 Jump Squats x 6 27 28 29 30

Squats and Squat jumps Squats (build up to 50 at a time, start with 30 and increase daily) STEP BY STEP GUIDE Stand tall with your feet hip width apart and your arms down by your side Start to lower your body back as far as you can by pushing your hips back and bending your knees and pushing your body weight into your heels As you are lowering into the squat your arms will start to raise out in front of you for balance Keep a neutral spine at all times and never let your knees go over your toes The lower body should be parallel with the floor and your chest should be lifted at all times not rounded. Pause then lift back up in a controlled movement to the starting position Squat jump (Build up to 25 at a time, start with 15 and increase daily Step by Step Guide: Stand with the feet shoulder width apart Squat down as if you were performing a normal squat Engage your core and jump in the air explosively On landing lower the body back into the squat position and that is 1 rep

Lunge and Lunge jumps Lunges (build up to 25 for each leg, start with 15, increase daily) Step by Step Guide: Place the hands on the hips, pull the shoulders back and stand tall Step forwards with your right leg and slowly lower the body until the front knee is bent to 90 degrees The back knee should never touch the floor Push yourself back up to the starting position as quickly but safely as possible Repeat with the left leg Jumping split lunges (build to 20 at a time, start with 10) Step by step To begin, start standing tall with your feet staggered, your left foot slightly in front of your right. Making sure you're not too stiff, keep your stance active with your knees bent in a slight but not full lunge. With your core engaged, push off the bottom of both feet into a jump, switching the position of your feet in midair, landing in a basic lunge with your right leg in front. Without rest, repeat this movement alternating which leg is in front. To prevent injury, make sure your back leg is bent directly underneath your body and your front leg is bent at 90 degrees at the knee and hip.

Push ups and Incline pull ups Push up routine (max out) Step by Step Guide: Blast out a bunch of good push-ups in a row. All the way down, face down, good plank… all the way up to locking the elbows. Max out until you cant do anymore On the last one go down and hold it about 6-12 inches above the ground. Hold for as long as you can until you are touching the ground again Then cheat and do a knees push up, get back into plank, and go down slowly for a 3 count Repeat this last step as many times as you can. Incline pull ups/inverted rows (max out) Step by step Lie on the floor underneath the bar (which should be set just above where you can reach from the ground). Grab the bar with an overhand grip (palms facing AWAY from you). Contract your abs, and try to keep your body a completely straight line. Your ears, shoulders, hips legs, and feet should all be in a straight line. Pull yourself up to the bar until your chest touches the bar. Lower yourself back down. If you don’t have access to a gym Get a really thick wooden dowel or pipe, something strong enough to support your weight.  Lie it across two of your kitchen chairs, and then lie down underneath it.  Make sure its sturdy, and the bar isn’t going to break/move on ya, and pull yourself up.

Planks and Side planks Side planks Planks Step by Step Guide: Start by getting into a pushup position. Bend your elbows and rest your weight on your forearms and not on your hands. Your body should form a straight line from shoulders to ankles. Engage your core by sucking your belly button into your spine. Hold this position for the prescribed time. Side planks Step by step Lie on your side, in a straight line from head to feet, resting on your forearm. Your elbow should be directly under your shoulder. With your abdominals contracted, lift your hips off the floor, maintaining the line. Keep your hips square and your neck in line with your spine.