Mandatory – for updates, sign up for Remind 101. Text @ohsindoor to (443) 334-8705
Practice should run no later than 5:00pm daily. / 11/15
Practice 10-noon
16 / 17
Practice / 18
Practice / 19
2:15-2:30 – change
2:30-3:15 Study Hall in 312
Practice
3:15-5:00
Time trials 55/200 / 20
2:15-2:30 – change
2:30-3:15 Study Hall in 312
Practice
3:15-5:00
Time trials 300/400
*Zack OUT / 21
Practice
Time trials
500/800
*Zack OUT / 22
23 / 24
Practice
Timed Mile – ALL
*Zack OUT
Weight Room – Lower: Boys 1st, girls 2nd / 25
Practice – TBA – listen to announcments!
*Adelman OUT at PAR – possibly late to practice
*Zack OUT / 26
2:15-2:30 – change
2:30-3:15 Study Hall in 312
Practice
3:15-5:00
*Zack OUT / 27 / 28
Coach Note: Rosters due to Athletic.net / 29
30 / 12/1
Practice
Weight Room – Lower Body:
Boys 1st, girls 2nd / 2
Practice
Adelman OUT at PAR – possibly late to practice / 3
2:15-2:30 – change
2:30-3:15 Study Hall in 312
Practice
3:15-5:00 / 4
2:15-2:30 – change
2:30-3:15 Study Hall in 312
Practice
3:15-5:00 / 5
Practice
Weight Room – Upper Body:
Girls 1st, boys 2nd / 6
7 / 8
Practice / 9
Meet at Armory
Adelman PAR 8am-8pm scheduled – will come to meet if possible / 10
2:15-2:30 – change
2:30-3:15 Study Hall in 312
Practice
3:15-5:00 / 11
2:15-2:30 – change
2:30-3:15 Study Hall in 312
Practice
3:15-5:00
Weight Room – Upper:
Girls 1st, boys 2nd / 12
Practice
Weight Room – Lower: Boys 1st, girls 2nd / 13
14 / 15
Practice / 16
Meet at Armory / 17 – Mentor Mtg (Adelman)
2:15-2:30 – change
2:30-3:15 Study Hall in 312
Practice
3:15-5:00
Weight Room – Upper:
Girls 1st, boys 2nd / 18
2:15-2:30 – change
2:30-3:15 Study Hall in 312
Practice
3:15-5:00
Coach Note: Co Relays entries due / 19
Practice
Weight Room – Lower: Boys 1st, girls 2nd / 20
21 / 22
Meet at Armory – Co. Relays / 23
2:15-2:30 – change
2:30-3:15 Study Hall in 312
Practice
3:15-5:00
Weight Room – FULL: Boys 1st, girls 2nd / 24 / 25 / 26 / 27
28 / 29 / 30 / 31 / 1/1 / 2 / 3
4 / 5
Practice
Weight Room – Upper: Girls 1st, boys 2nd / 6
2:15-2:30 – change
2:30-3:15 Study Hall in 312
Practice
3:15-5:00 / 7
Meet at Armory – Balt City Mixer / 8
2:15-2:30 – change
2:30-3:15 Study Hall in 312
Practice
3:15-5:00 / 9
Practice
Weight Room – Lower: Boys 1st, girls 2nd / 10
11 / 12
Practice
Weight Room – Upper:Girls 1st, boys 2nd / 13
Practice
Adelman OUT at PAR – possibly late to practice / 14
Meet at PG Sportsplex – AA Co Mixer / 15
2:15-2:30 – change
2:30-3:15 Study Hall in 312
Practice
3:15-5:00
Coach Note: Co Champ entries due / 16
2:15-2:30 – change
2:30-3:15 Study Hall in 312
Practice
3:15-5:00
Weight Room – Lower: Boys 1st, girls 2nd / 17
18 / 19
Coach Note: Fresh/Soph entries due / 20
Co. Champion-ship
JV practice w/ Coach Walker – upper body lifting / 21 - Mentor Mtg (Adelman)
2:15-2:30 – change
2:30-3:15 Study Hall in 312
Practice
3:15-5:00 / 22
Fresh/Soph Championship
V practice w/ Coach Walker – upper body lifting / 23
Practice
Weight Room – Lower: Boys 1st, girls 2nd / 24
25 / 26 / 27
Practice / 28
2:15-2:30 – change
2:30-3:15 Study Hall in 312
Practice
3:15-5:00 / 292:15-2:30 – change
2:30-3:15 Study Hall in 312
Practice
3:15-5:00 / 30
Practice / 31
2/1
*Regionals will likely be this week / 2
*Study Hall Days TBD / 3 / 4 / 5 / 5 / 7
8
*Study Hall Days TBD / 9 / 10
Adelman OUT at PAR – possibly late to practice / 11 / 12 / 13 / 14
15 / 16
STATES at PG Sportsplex / 17
Outdoor Study Hall Begins
2:30-3:15 / 18 -- Mentor Mtg (Adelman) / 19
Outdoor Study Hall 2:30-3:15 / 20 / 21
22 / 23 / 24
Outdoor Study Hall
2:30-3:15 / 25 / 26
Outdoor Study Hall
2:30-3:15 / 27 / 28
Regionals not specified by State Bulletin.
After 1/22, only athletes going to regionals will be required to practice; others may do so, but are not required. Study Hall is STILL required if you are planning to run outdoor (which starts 3/1/15).
Looking forward -- Outdoor Meets
Sat 3/21/15 / Co. Relays @Patapsco High SchoolTue 3/24/15 / @Perry Hall High School
Tue 3/31/15 / @Owings Mills High School
Tue 4/14/15 / HOME
Tue 4/21/15 / @Parkville High School
Tue 4/28/15 / @Owings Mills High School
Sat 5/09/15 / Co. Championships @Pikesville High School
Projected daily schedule – will change as needed due to weather or other circumstances.
Monday
800m warm-up
Dynamics *see list
400 breakdown 400-300-200-100
Boys to weight room 1st / girls to weight room 2nd
Lower body:
Squat
Deadlift
Power Cleans (5x5)
Box Jumps
Power hops
Core work
*Everything except cleans will be done 3x8 in the working sets.
Sprints:
Repeat 100s (Sunshine Sprints if inside) -- –- at least 2 sets of 4 with a one minute rest between each 100 and a 3min rest between sets
Mid-Distance:
200-400-600-800
Long Distance:
1600-800-600-500
400m Cool Down
Statics *see list
Tuesday
800m warm-up
Dynamics *see list
Running Drills focused on form (proper arm position and knee lifting)
Sprints:
300 breakdown 300-200-100
Machine Gun 100s -- 2-3 sets of 4 100s with 20sec rest between each 100, and 1 minute rest between sets)
Mid-Distance:
Repeat 200s –- at least 2 sets of 4 with a one minute rest between each 200 and a 3min rest between sets
Long Distance:
Timed 1mi runs – 2 – 3 repeats with a five minute rest between
Throwers:
One set of Machine Gun 100s
400m Cool Down
Statics *see list
Wednesday
800m warm-up
Dynamics *see list
Team 400 breakdown
Sprints:
Repeat 200s –- at least 2 sets of 4 with a one minute rest between each 200 and a 3min rest between sets
Mid-Distance:
300 breakdown 300-200-100-200-300
Long Distance:
Repeat 800s – 2 sets of 3 with a one minute rest between each 800 and a 5 minute rest between sets
Throwers:
Repeat 100s (Sunshine Sprints if inside) -- –- at least 2 sets of 4 with a one minute rest between each 100 and a 3min rest between sets
400m Cool Down
Statics *see list
Thursday
800m warm-up
Dynamics *see list
Running Drills focused on form (proper arm position and knee lifting)
Sprints:
Repeat 100’s–- at least 2 sets of 4 with a one minute rest between each 100 and a 3 minute rest between sets
Mid-Distance:
Repeat 500s – 2 sets of 3 with a one minute rest between each 500 and a 5 minute rest between sets
Long Distance:
Timed 1mi runs – 2 – 3 repeats with a five minute rest between
Throwers:
One set of 100s -- 4 with a one minute rest between each
400m Cool Down
Statics *see list
Friday
800m warm-up
Dynamics *see list
Running Drills focused on form (proper arm position and knee lifting)
Girls to weight room 1st / boys to weight room 2nd
Upper body:
Standing Overhead Press
Bench Press
Hang cleans (5x5)
Side Raises
Core work
*Everything except cleans will be done 3x8 in the working sets.
Mid-Distance & Sprints:
Chase sprints (Mids go first, sprinters chase. If a mid gets caught, 10 push-ups. If a sprinter fails to catch, 20 push-ups)
Long Distance:
Repeat 200s –- at least 2 sets of 4 with a one minute rest between each 200 and a 3min rest between sets
400m Cool Down
Statics *see list
Notes:
Relays, HJ, hurdles, etc. will be worked at least 1x per week in the latter half of practice.
Throwers will work throwing specific activities every day. Their schedule will be posted to my wiki page on a week by week basis. Only running activities for throwers (T/W/Th) are listed here.