Every week we do drills/core once or twice, depending on how many times you want to go. I usually go twice a week unless I can’t make it because of Chem lab.
We also do weights once or twice a week, but every two weeks our lifting plan changes and I never memorized that plan so I don’t have it! I usually went once a week.
Here’s our drills/core we do to strengthen our core. To make it harder we just increase the time.
Bridge (30 sec)
Plank Dips (30 sec)
Side Plank Dips (30 sec)
Bridged Leg Lifts (30 sec each side)
IT Band Hip Lift (40 sec each side)
Leg Lifts For Abs (30 sec)
hahahah just kidding!
Leg Lifts: Hip/Leg (30 sec each side)
Hip Stretch on Back (30 sec)
Hip Stretch on Stomach (30 sec)
Push Ups (30 sec)
Inside Leg Lift (40 sec each side)
Squats (30 sec)
Lunges (60 sec)
Single Leg Bridge (30 sec each side)
Crunches (30 sec)
Russian Twists (30 sec)
Kickers (30 sec)
but with your legs a few inches off the ground, not straight up like this
Hyperextensions (30 sec)
Bicycles (30 sec)
Leg Holds 3 inches (30 sec)
except not so high like this lady haha
V’s (20 sec)
Hurdle Drill 1: Under only (40 sec)
Hurdle Drill 2: Over only (40 sec)
Hurdle Drill 3: Over and Under (40 sec)
you can put two and two together and understand the over and under part 😀
I couldn’t find a picture!
Obviously core/drills/weights is good structure for speed because it gets your body fit, but the workouts we did also helped get me faster. I will do a separate post on the workouts we did throughout the season as well.
If you have any questions let me know, and don’t forget about the stuffitts giveaway, it ends Tuesday!
I ran out of meal plans for the week so I had to use flex dollars to get dinner, so I just got this piece of pizza and ate some annie’s crackers in my room. I took most the pepperoni’s off.
Chocolate Chip Poptarts with some milk. Also a luna protein bar earlier in the morning.
I actually got a 78% on my chemistry test but I’m still happy with that. Isn’t that amazing that I knew almost everything on it and still did bad? Something about the test writing seems off.
My team is at Cross Country Regionals right now. GOOD LUCK TO THEM ALL!! Last cross race of the season!!
Of course Alex’s eyes are closed in this picture, what’s new? hahahah!
For entry into the Stuffitts giveaway I asked you all to tell me something you’d like me to talk about on the blog.
So I’m starting a blog series: “You Wanted to Know”
Here are some of the things you want to know!
i’d want to hear more about your running background and history
I’d like to hear more about what you plan on doing in the future
with your dietetics degree
I would love to hear about drills or things you did to get so fast
I’d love to hear what your dream races would be.
Do you listen to music when you run and if so what are your
Also, maybe what your favorite cross training or non-running
I would really like to hear about different types of foods plans out there for athletes, and your views on them (or experiences if u have them)
Do you change your diet with the seasons, ie. more carbs/less
carbs in summer/fall/winter/spring etc.
If you have any other things You Want to Know, then let me know 🙂