Off-Season Training - Week 2

Hey Ladies,

Here's Week 2 of some off-season training you can do to prepare for the upcoming fall sport season. The programs progress slightly so that your body can handle a little more each week.

Week of July 29th:

Monday: OFF
Tuesday: 2.5 miles + Strength Circuit A
Wednesday: 2.5 Strength Circuit B
Thursday: 3.5 miles + Strength Circuit A
Friday: OFF
Saturday: 2.0 miles + Strength Circuit B
Sunday: 4-4.5 miles (Long Run Day)

**TOTAL MILES: 15-16 Miles

STRENGTH CIRCUIT A: Rounds X # of Reps

*Do ROUND ONE of ALL the 7 Exercises listed with NO rest, when done all 7 REST for 3 MINUTES then do the SECOND ROUND. Followed by the Cooldown.

1. Squats 2x10
2. Pushups 2 x 10
3. Backwards in place Lunges 2 x 10ea leg
(Carefully take a step backwards and lunge, then move the foot back into place and repeat for number of reps listed)
4. Reverse Pushups 2x 10
(go down on count of 3-5sec, then get self back up to the top, make sure the movement down is slow and controlled).
5. Side Step & Squats 2x 10
(Take a step to the Right side, Squat, Take Step to the Left side, Squat. Repeat for number listed)
6. Planks 2x 30 seconds
7. Superwomans 2 x 20 (Lying on stomach and lifting both arms and feet off the ground simultaneously, pause at top then lower them back to the ground)

* Add extra Core (AB/Low Back if you like)


STRENGTH CIRCUIT B: Rounds X # of Reps

1. Squat Holds 2x30 seconds (Hold at the bottom of the Squat)
2. Pushups 2 x 10
3. Hip Bridges/Kisses 2 x 20 (Pause at the TOP and SQUEEZE the butt cheeks together)
4. Reverse Pushups 2x 10
(Go down on count of 3-5sec, then get self back up to the top, make sure the movement down is slow and controlled).
5. Lunge to the Sides (Left/Right) 2x 10ea
(Take a step to the Right side then Lunge then push back into place, Take Step to the Left side, Lunge then push foot back into place)
6. Mountain Climbers with a twist 2x 25 (Right & Left switches count as ONE rep) 
7. Superwomans 2 x 20 (Lying on stomach and lifting both arms and feet off the ground simultaneously, pause at top then lower them back to the ground)

* Add extra Core (AB/Low Back if you like)

*COOLDOWN (Walk 2-5mins and stretch 5-10mins) After EACH Workouts

*TAKE WRITTEN NOTE OF HOW LONG THE MILEAGE TAKES YOU EACH DAY!

If you have any questions feel free to contact me!!

-Coach Mel