95% of what's written here is the same information you'd find in books written by Harry Wilson, Dr. Joe Vigil, Ray/Benson, /Names 0000028175 00000 n 0 Start off by taking a monthly planner and write in all the competition dates. Thursday Thrower Warmup Discus School (Middle of Ring) Shot Put School Lifting: First two lifts 3x810; Auxillary Lifts 3x810; Abs/Core 3x to "Failure" Lower 0000007086 00000 n /Outlines 10 0 obj TheMiddle School Track & Field Training Programis geared towards beginner and intermediate youth athletes and teams. 0000000656 00000 n Background Coached in high school by Ed Gaffigan 2-time Illinois High School Coach of the Year . If these free track workouts are done correctly and at the right time in your training program, you can expect to see great improvements in your track performances. ] xMk@@=vf$9NRn+! 1Md*$r,gCHgH %&c# k8Q/UuQWo-Gnt@jBRLrbGdR: *wF,c9=qL+l$M%'F&)r]zwmz7qt-/i^[ Vs?$OM6($e]p^$t$G-1+inEg06WRGhZ0U1qS'!d5/M6[{j!xd{Af"b5Css3'7F*z72 RO2cS#%wH7v8 R`Xj{zT: oG#`h?DI3_wlB cbi"]9%9%EJAr= Middle Distance Training: Sample Week - Track and Field Toolbox The 10-week program contains both sprint and distance training plans that are based on running 4-5 days a week with a safe and gradual build up and intensity. 4 0 obj 0000027085 00000 n PDF 400 METER TRAINING - MileSplit <<59e838ba1f7f594a9c4f14068fb381c0>]>> =7'Q7\wu"gg2&RB4J?:hYa}w1V-6^PTMnzZC^D\coh,!40u.|d`?0)*L=d ? Here at Track Star USA we want you to have the necessary workouts to improve your performance no matter if you are a distance runner or a sprinter, and the best partthese track workouts are free! Designed using Nevark Premium. Any of these are made better with prizes, even if it's something simple like Gatorade or snacks. TRAINING CYCLES FOR HIGH SCHOOL MIDDLE TO LONG DISTANCE RUNNERS. endstream endobj 524 0 obj<>/W[1 1 1]/Type/XRef/Index[31 476]>>stream an be used DAILY anytime of the year! " " + Written by Shane Trotter Last updated on September 15, 2016 Around the country, schools are investing more into their strength and conditioning programs. I looked through the archived results and found some middle school links from over a year ago but nothing recent. 0000028331 00000 n trailer HWMsF*R"7Jcs08"`z007"iymWR*t==,/.gX3{g3r{B /KhX7R|-s"A]a2]T\e;KfMFea@eVETsf5 6 - Off season is the time to develop strength and speed. endobj 0000000016 00000 n /St 0000003563 00000 n font-style: normal; 0000004900 00000 n 0000004702 00000 n 6. '4! At Home Workout Plan- Middle School - PE PDF Drills and Workouts for Beginning High Jumpers - SportsEngine P|n(Q?k|79 ^!(%D0oj(WVPe"M4`]& A good rule of thumb is 3-4 days a week of 30minutes. Get Started 612 If you wish to continue the tradition of maintaining dominance in USA athletics and most specifically track and field, we recommend that you try these free workouts and increase your performance to levels your competition only dreams of. Free 2 Run 4 Life is a non-profit organization that invests in others. << Distance Learning Daily Fitness Challenges. Ninth week: 75-second sprint, 30-second jog (7x) Drills and Workouts Bill Richardson - Madison Memorial Head Boys Track Coach . The "Devil Dog" No clue why its called that.. basically a ladder on track.. each lap is done w a percentage of fast then easy running.. 100 hard 300 easy. . I only remember doing two hard track workouts. The kids like to play tag on the outdoor b-ball court (it is a bit smaller than regulation). Distance learning: at home game/activity ideas! endobj The majority of the free track workouts offered by TrackstarUSA are the same workouts that coaches use at the jr. high, high school, club, college and elite level. In this way your body will understand that the training routine is over, that its time to relax, rest and replenish energy with a healthy meal plans. Indian runs and fartleks are good ideas. This was created by monitoring an 8th grader. They basically sprint a 100 then rest while 4 separate teammates do a 100.. it can keep going continuously. 0000002762 00000 n /Page Fourth week: 50-second sprint, 45-second jog (8x) Middle School Distance Track Workouts - Workout Schedule - Weebly Next . Have the students do two sets of six reps of each exercise. Jumping jacks are a great cardio and lower body exercise, is also effective for burning calorie. ",#(7),01444'9=82. Most days we would run 20-25 minutes. Or is something else going on? Pull em when they look wiped. The new HS national indoor 200 women's record-holder Mia Brahe-Pedersen is white. 1s:QW,{A-B+8j&j endobj When signaled, they explode up, sprint for a set . 5. This will help prevent injuries and ensure that you're able to Shot Put School Quadrathalon Baseline Test Weight Program Intro. Indian Sprints and relay races with batons if you have enough. h| 6-3-6 workout (if you were a good runner, you would do 6-6-6). This program is great for coaches who need a detailed full-season program for all athletes that includes flexible training plans. << A Crash Course in Coaching Middle School Track - SimpliFaster Here are 4 classic track workouts:- #1 400m Repeats 400m repeats done at 1500m race pace would mean that you would be running at 110 percent of your VO2 Max. Another vital byproduct of this workout is that it will also help to train the body to increase production of phosphate, which is a primary energy source. anything else? 165 58 Even though these workouts are free, they are the same kind of workouts you would see a D1 college use for their track programs. 8 R > -1) { 0 0000005190 00000 n Click on the links below for free track workouts for sprinters, Click on the links below for free track workouts for distance runners. <>/Font<>/XObject<>/ProcSet[/PDF/Text/ImageB/ImageC/ImageI] >>/MediaBox[ 0 0 720 540] /Contents 4 0 R/Group<>/Tabs/S/StructParents 0>> 0000005874 00000 n Middle School Distance Track Workouts - Workout Schedule Workout Schedule Here you will find useful information for your as a runner or your sun or daughter to run! Utilizing the Strength Continuum Anaerobic sports training needs 4x per week 1 body part per day Work larger muscle groups early in the week to allow for recovery on competition day Work smaller muscle groups and core later in the week Anaerobic/Aerobic sport training needs 3x per week Lower body Upper body Olympic arms and core IMPORTANT: If you try to change the workout and run at a different pace, run further or shorter than the prescribed distance and/or cut the rest short (boredom or rushing), you will change the component of the workout and no longer be training the correct energy system that your workout was intended to train. We would spend about 2-4 weeks of "conditioning" doing these hard workouts about every other day, when the meets came around, we eased back a little. The Middle School Block Zero Strength Program - Breaking Muscle The kids tagged and the last to cross the line are the "it" kids. Components of a Successful Middle-Distance Plan Here are the components of the training plan I'll have you do: #1) Speed Zone workouts I mentioned these above as well. I only remember doing two hard. But it's a good start for many younger runners like I was. Warm-up Before you begin your workout, make sure you warm up properly. Sit up is a great workout to strengthen and tone the abdominal muscles. Leave the password field blank to post anonymously. 0000002301 00000 n Workouts can be adjusted upon your ability. 0 0000028227 00000 n Sixth week. 0000008930 00000 n M. All workouts can be easily moved around as needed to meet the coaches and team meet schedule and training days. /Pages <]>> 70-second sprint, 45-second jog (6x) WednesdayPM: Medium Long run 812+510 grass strides and team stretching/pushups/situps. We are about running, faith and sharing in community to care and support others. 0000001810 00000 n 0000027138 00000 n 55-second sprint, 30-second jog (7x) 60 minutes to 2 hrs depending on the athlete. Workout 8 - 4 x 4:00. 0000028383 00000 n 0 windowHref += '? %%EOF ThursdayAM: 3 miles easy PM: 8 miles recovery. 0000005191 00000 n <>>> If you have a question or concern, email us at letsrun@letsrun.com or call us at our toll-free phone number: View our Terms Of Service for a complete description of our forum policies. 0000027600 00000 n Track & Field Pre-Season Conditioning You can heat in different ways, you just have to find your favorite. >> 4 Classic Track Workouts For Long Distance Runners } Butt kicks are a effective warm-up exercise since it slowly increases your heart rate. Middle School Sprinter Workouts - SportsRec Run how you feel. /JavaScript Here is the breakdown of his sample week: Sunday - Long run. Sometimes we play "Devil-Take-the-Hindmost". 0 /PageLabels After viewing and downloading your Middle School Track & Field Training Program, make sure to get a copy of the Free 2 Run 4 Life Workout Guide that contains daily workout mileages, weekly guidelines, useful pacing charts, workout descriptions, warmup and cooldown routines, strength and core workouts and more. For your health and for the best recovery of your muscles, you should always stretch at the end of a training session. 0000002973 00000 n Clear Consistent Choice Develop a process for you athletes to use. Rest: 400m walk. Team leaders per group will be helpful. Handicapped races. 0000009248 00000 n >> The other key is start to develop strength and speed by doing some supplemental training such as Lifting, swimming,cycling, or other activities for 30 minutes. This was created by monitoring an 8th grader. Then play a game. endstream endobj 508 0 obj<>>>/LastModified(D:20040701103743)/MarkInfo<>>> endobj 510 0 obj<>/ProcSet[/PDF/Text]/ExtGState<>>>/StructParents 0>> endobj 511 0 obj<> endobj 512 0 obj<> endobj 513 0 obj<> endobj 514 0 obj<> endobj 515 0 obj<> endobj 516 0 obj<>stream Note: 9 0 obj endobj PDF Strength Training for Distance Runners seminar - UCLA Bruins PDF 52 Workouts, 52 Weeks, One Faster Runner - Strength Running endobj >> 0000004457 00000 n Combined with 4000 meters of slower . 0000000016 00000 n Fifth week:. Provide context for this post report if relevant. just started middle school track today for the distance kids. 0000002071 00000 n Got about a 3-5 minute rest (we waited until the next group after us got back from their set), 4. - Off season is the time to develop a basic "base" in order to be able to run fast races later in the season. We play the game a few times. obj 0000004275 00000 n Pace: Start at half-marathon and progressively pick it up. h pTCz3{C,Ym.k\f,ndn\S)%02f;Cn(&5MAak23@g$1p211;- B gR639f)${l.=m7N#"|ZE5k29-W )j$EMs q gDv{/'mxkYCQZ{Ni+BH:eb8LN|> 1 See information about Hips circuit below for some good stretches. ( M i d d l e S c h o o l T r a c k P r o g r a m) Technical jumping form can be perfected later in the season. %PDF-1.6 % Girls Hurdle Training Program (100m-400m), 5 reasons high mileage doesnt make you faster, 12 Week 400m/800m Training Program (Program no longer sold), 16 Week 5k Training Program (Coming soon), 20 Week 5k Training Program (Coming soon). 1 /Type 0000028433 00000 n 0000028485 00000 n } <> endstream endobj 166 0 obj <> endobj 167 0 obj <>/ColorSpace<>/Font<>/ProcSet[/PDF/Text/ImageC]/Properties<>>>/Type/Page>> endobj 168 0 obj [169 0 R 170 0 R 171 0 R 172 0 R 173 0 R 174 0 R 175 0 R 176 0 R] endobj 169 0 obj <> endobj 170 0 obj <> endobj 171 0 obj <> endobj 172 0 obj <> endobj 173 0 obj <> endobj 174 0 obj <> endobj 175 0 obj <> endobj 176 0 obj <> endobj 177 0 obj <> endobj 178 0 obj <> endobj 179 0 obj <> endobj 180 0 obj [/ICCBased 202 0 R] endobj 181 0 obj <> endobj 182 0 obj [301 0 0 0 0 0 0 160 0 0 0 0 0 0 367 524 524 524 524 0 0 0 0 0 524 0 367 0 0 0 0 0 0 611 566 598 613 536 525 0 654 278 0 0 0 761 638 674 543 0 582 481 581 0 0 852 0 0 0 0 0 0 0 0 0 525 557 460 557 537 401 502 557 307 0 504 320 830 546 537 557 0 417 405 420 557 490 744 0 493] endobj 183 0 obj <> endobj 184 0 obj [301 0 325 0 0 0 706 160 367 367 0 0 367 367 367 0 524 524 524 524 524 524 524 0 524 524 367 367 0 0 0 367 771 590 566 598 613 536 525 676 654 278 477 576 506 709 638 674 558 676 582 481 581 648 587 852 0 0 0 0 0 0 0 0 0 525 557 495 557 545 370 502 546 285 367 504 295 830 546 537 557 0 389 405 396 546 490 744 501 493 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 524] endobj 185 0 obj <> endobj 186 0 obj [301 0 391 0 0 0 0 301 0 0 0 0 0 367 367 397 586 0 0 586 586 586 0 0 0 0 367 0 0 0 0 0 0 614 0 613 632 0 0 676 678 278 0 0 0 786 0 0 583 0 624 501 685 662 0 926 0 684 0 0 0 0 0 0 0 593 0 493 593 552 410 535 562 327 0 540 320 830 562 570 599 0 447 459 438 557 552 773 0 564] endobj 187 0 obj <>stream Those "out" kids then are "it" and have to do the course backwards. 0 Practice Plans - Track and Field Drills & Practice Plans Jog the sides and push the diagonals for X number of minutes. 0000008037 00000 n 70 0 obj <> endobj 79 0 obj <>/Filter/FlateDecode/ID[<3F529249C2D85727D09493464D523D55><044E4E9D3234406487D01EE3CA798AEE>]/Index[70 17]/Info 69 0 R/Length 63/Prev 111568/Root 71 0 R/Size 87/Type/XRef/W[1 2 1]>>stream /Length ,eR. I like to have the kids do a running and stretching warm-up. Spin a 6 and the group goes 600m. Wednesday: Track Workout (speed day) o 300-500 x 3 (300m at 800m pace, 500m at 1600m pace) windowHref += '&'; 0000004089 00000 n 0000007255 00000 n Middle school is not the time to engage in extreme training practices to improve your sprint speed. endstream FREE!!! A lot of kids will want to improve the next time you do it. 2 obj SLRDL . Here you will find useful information for your as a runner or your sun or daughter to run! Add in plyometric exercises twice per week while allowing two days off in between each one. Different paces and workouts stress your body in different ways. '; stream Step up upon request_________________________________________________________________________________Day 3- Warm up- 1 mileworkout- 1 Mile medium- hard, hill workout 30 minute, 1 mile jog, 800 hard, Cool down-1 mileStretch and core same as previous_________________________________________________________________________________Day 4- Warm up- 1 mileWorkout-1 mile on track, 3 minute break, 800,3 minute break, 1 lap of stride ( sprint staight, walk curves), 3 minute break, 1 mile on track, 5 minute breakCool Down- 1 mileStrecth and core same as previous_________________________________________________________________________________Day 5- warm up- 1 mileworkout- 3.5 miles mediumCool down- 1 mileStretch and cored same as previous_________________________________________________________________________________Day 6- INTERVAL WORKOUTWarm up- 2 laps extra easyWorkout- 8 laps in 2 minutes 15 seconds rest until gets to 2:15Cool down-2 lapsStrecth 15 minutes extra for day offcore same as day 1_________________________________________________________________________________Day 7- RECOVERY DAY, @font-face { The same is true for a track workout as opposed to a fartlek over rolling terrain. Track Training in Middle School - SportsRec 0000028691 00000 n 0000028639 00000 n 0000002401 00000 n Possibly you can reflect back on your middle school days and post your favorite practice/ workout(s). 2. Subscribe to the LetsRun.com Supporters Club to follow users, receive notifications when %%EOF . 0000002501 00000 n The other was 4x400, each at 70 seconds, this was right before I ran sub 5. Eighth week:. Rest: 90 seconds. url("//cdn2.editmysite.com/fonts/SQ_Market/sqmarket-medium.woff2") format("woff2"), Without cell phones,texting, I pods, Internet. @p pk"{SW:R% KO *6XeI$rZ{93L5r{gY WVz WT$@v5qhZQOr44;*d~+9lJK+yEMdZN|"apg+3xCj+0m[;tdR|\hT%+5"w~gFQT3T&5idB0*Uu42 &b}gx\/7*%7E:[qmeN//3X`XiXU/r\xpBJHYy6,2/i.LJWgxt5u_sgqqzNkWAN0;9Q#ma}y*K8vuh0'P*WQ["HOj@h^GKl O*jodKT) /Contents Is it just the shoes? All rights reserved. Z,EL4X8*f +EQB7RNXq_O Hard workouts some days, a day of fun relays or games as a reward for good behavior. 0000003067 00000 n Proven Workouts and Training Strategies for H.S. How To Setup A Track & Field Training Schedule - stack [cWC_6!occewLFOeX35G-TVH1*_Mpj Tenth week: 80-second sprint, 45-second jog (8x). What do some of the top coaches in the USA think of the ridiculous times? Squat 20 reps, plank 30 second, crunches 25 reps, jumping jack 10 reps, lunge 25 reps, wall sit 45 second, sit up 35 reps, Butt Kick 20 reps and Push Up 10 reps. TUESDAY. Discus School (Release & Power Pos.) xref 0000024934 00000 n endobj x]s3!I%;qtiDOH6%K$i{2r;b8q|9G.{8!?wYC |J4z45nyTM q5 L{0^_:#"p k hIo+ FridayAm: 34 miles easy PM: Hard workout+teamstretching. The last person to complete the lap is out. What kind of results can you expect from these track workouts? 2023 LetsRun.com, LLC. 8 0 obj [ 0000028279 00000 n One was a small ladder, 300-500-800-500-300. %PDF-1.4 5 0 obj JFIF ` ` C R The wall sit exercise are an real quad burner, strengthening the muscles in the front of your thighs. Everyone . xref 507 0 obj<> endobj Control the range however you like. The push-ups help strengthen the shoulders, triceps and chest, and at the same time activate your heart rate. var windowHref = window.location.href || ''; Warm-Up Pre-Season: 2x20 meters/set Mid-Season: 2x30 meters/set Late Season: 2x40 meters/set . Keep them busy and keep it short and sweet. $.' Create your own unique website with customizable templates. PDF 100m Hurdle Workouts & Drills << After viewing and downloading your Middle School Track & Field Training Program, make sure to get a copy of the Free 2 Run 4 LifeWorkout Guidethat contains daily workout mileages, weekly guidelines, useful pacing charts, workout descriptions, warmup and cooldown routines, strength and core workouts and more. 0000001346 00000 n 0000003710 00000 n Mix up the genders, pair the fastest kids with the slowest kids, etc. src: The key to a successful track and field season can be made or broken in the first 35% of the season. Zoolotte is different though, in this game children are assigned an animal (Lion, Tiger, Zebra, Monkey, Etc.) Also running "long" 10-25 minutes once a week is good! It was hard as hell. xbbe`b``3 1 hTmk0+}Yx -4c]%"18vpv,E$yzl ,X U M6EC"] !aq1b5$\s7 KgM 0oRH6z*lHJ9.NY%m=422FeL]l9,[eb[R DSqdYeuh7D|(88Yv{F5V/h1jb?2T1BkWDG,e; #>7t6RdbduZI}}Q+=Z#&?Zt[gEKEit(2q8}oqm1Po@SQ_RQtMtx-t(E'S;VD~ obj PDF Track Workouts - 40speed.com Sign in|Recent Site Activity|Report Abuse|Print Page|Powered By Google Sites. ?r u-v5dTeZBdf$ zMxzD7"P%4H @K' [/! /CS Mix it up and do different ones each day to strengthen your arms, core, and leg muscles. 7 0 obj startxref Lunges is a effective body-weight exercise that works your legs and buttocks, strong thigh muscles and hamstrings and strengthen the core. STARS Participation Rubric. 0000001876 00000 n The specific tagging area is so that the "it" kids have to hustle to get in that area. Here are five tips for a middle school coach to make their athletes' experiences both productive and appropriate. 0000028743 00000 n This manual is intended for the competitive post collegiate middle distance runner who has recently completed their college eligibility. PDF Training Cycles for High School Middle to Long Distance Runners /Resources Create your own unique website with customizable templates. This workout . 0000000921 00000 n Still, the performance of a middle school sprinter can affect opportunities in high school and chances for athletic scholarships to college. Hill Running (and/or "stadiums") can also help build Strength. PDF Joe Rubio's Fundamental Training Principles for the Competitive 1500m I'm working mostly with distance runners but on occassion, I'd have the sprinters as well. Drills & Workouts - SHS Track and Field ] <> << 0000002218 00000 n } else { Does anyone have any other ideas or links for cool ideas/ fun games for middle school boys and girls to participate in to livin up practice? The 6-5-4-3-2 Workout in Middle Distance Training - Complete Track and } 0 Official 2023 Tokyo Marathon Discussion Thread / Cam Levins Tokyo Marathon prediction thread, friend's Strava profile photo is almost obscene. After looking back on it, these workouts were easy as shit. 0000008953 00000 n <> HR[o0~8O(A;vKzE%!KY69N$b"3`cgLS5I3xN=#]/h}>=TnK/kr+O_pu6\. You see stretching your whole body, from the twins to the neck, in a relaxed way and feeling how the muscle relaxes. 11 0 obj << ?#zg9ans#u}I5m9z.i&HL@wl] Since the race occurs around your VO2max pace, you must improve your VO2max. <> /Filter 0000001625 00000 n At least one day a week should focus on proper sprinting form with intervals, see suggested workouts. endobj 0000028587 00000 n trailer 0000010478 00000 n Track & Field Coach Downers Grove South High School dplunkett@csd99.org Background: 20 years coaching experience USATF Level I, II & III schools USOC Emerging Elite coaching school Key Resources that I use a lot (books & videos): and for each animal one to three taggers are assigned and like Carlotte you call out an animal and they run across the field (Btw this is an outdoor activity) while the taggers chase them but if the runners get to the other side of the field fast enough then they are safe. } Vary up your relays. 5 /MediaBox 0 % PDF Proven Workouts and Training Strategies for H.S. Middle Distance 792 Third week: 45-second sprint, 60-second jog (7x) 3 4-5x800 meter intervals on grass (on some type of soccer, football, lacrosse fields), we did these pretty hard, just fast enough so we could do the whole workout, we wouldn't do this every week. R PDF 800 and 1600 Meter Training and Racing - SportsEngine If these free track workouts are done correctly and at the right time in your training program, you can expect to see great improvements in your track performances. kE|w.R-[+n. 507 18 4 [c=c%cz07Y|zH 3!'{|9*B WAL$H9)PMqQUcCtG-UuQ:4cQt"*YBUP:-+ HhfVEq}ET4@,*j#(-Cqf"(QQ[DE3PqRmqdeUQuhUT5(Sd}s'.N/inY ] @R yCCr( a]90f@P)De0RTCxLFTCh]A4bT;Wd;(tFC6XS!P(l ); >> Its very important that before doing your routine you do a little warm-up, so that your body is activated and is prepared to exercise. /S they post, and view their posts in one place. OR 8k run 15 min continuous run @ 75-80% speed Hill running (sprint up, jog down) total 10 sets. What was the time? 8 Sprint Workouts to Make You Faster - Best Speed Running Plans set 3 ; set 4 . Distance learning: Mindfulness and Meditation, Distant learning: at home workout resources (for parents and kids), How to support kids and teens during pandemic, Information for Parents about Exercise and Healthy Habits, Middle School Extra Credit: Sports Trivia, Ms. Tsagalakis P.E. 6 The risks are too high, and the stakes are far too low. The booklet is an important tool . Powered by WordPress. The rest factor is generally kept short-usually 2 to 3 minutes. Normally, the "out" kid is done, but they still need to be doing a workout. 222 0 obj <>stream Women's Middle and Long Distance Track Coach at Cherry Creek HS. If you time it right, it can results in some really fun kicks at the end. Use the event specific workout links below to help train the right energy system and maximize your potential in your events. Train event specific. Tuesday: Hard track workout focusing on speed endurance, for example: 2-3 sets of 4x400m at mile pace - 2 sec (if mile pace is 5:00 - 73 seconds) . 300 hard 100 easy 400 hard WALK 400 then back down Easy workout, all kids together on the track for supervision.. can be used for sprinters and distance kids.. Tuesday AM: 34 miles easy PM: Hard workout plus team stretching. H|Qo0RlJkujj=NmuI ?x>] D]ti1EBbXbbW@pzLXY`4+%hNWfzfvs MM4#O;hH0LEx"xNF*~Nk(?"gkV7n] 0000008692 00000 n Weebly.footer.setupContainer('cdn2.editmysite.com', '1677879501'); 2 0 obj If a runner is tagged then they sit down and wait until you say everyone's in. jh)PdhqEwi|Z6QCi1})G 0 endstream endobj 74 0 obj <>stream <> The Middle School Block Zero Strength Program - Breaking Muscle Fitness The Middle School Block Zero Strength Program The best gift you can give any athlete is a solid foundation. MS Track & Field Training Program - Free 2 Run 4 Life Manual Focus There are really no training "secrets" hidden within these pages. 0000007335 00000 n endobj 0000002540 00000 n By varying those stresses, you're not relying on the same muscle groups at all times. /Title //
