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home of the grizzlies

Legacy Christian School

home of the grizzlies

Legacy Christian School

Team News.

Team News

2 months ago @ 1:44PM by Aaron Johnson

2021 Spring Break Coach's Training & Workout Recommendations for T&F

LCS T&F Student-Athletes (and Parents),

Below is a daily schedule of recommended workouts for each of the days we are off.  Please do your best to keep up with the routine and apply yourselves, accordingly.  (Sorry for the delayed post - your ADs fault.)

From Coach Bragg:

Distance Runners Workout
Friday (today) Easy mile, hard 800, easy mile, hard 800, easy mile
Saturday Easy 3-4 miles
Sunday Off
Monday Easy mile, hard mile, easy mile
Tuesday Easy 3-4 miles
Wednesday Drills
Thursday Easy 3-4 miles
Friday Drills
Saturday Easy mile, tempo 2 miles, easy mile
Sunday Off
Monday Easy mile, 3 x 3:00 fast w/2:00 rest, Easy mile
Tuesday Easy 3-4 miles
Wednesday Drills
Thursday Easy 3-5 miles
Friday Drills
Saturday Easy mile, tempo 2 miles, easy mile
Sunday Off
Monday Easy 2-3 miles
Tuesday PRACTICE at West Middle School
   
Drills = Stretch and dynamic drills (like we do before each 
  practice) with 4 x accelerators; 20 push-ups; Plank 
  as long as you can hold it; 20 Burpees; Lunges for  
  about 50 meters; 20 more push ups; skip for height
  50 meters; skip for distance 50 meters
   
Fun Facts: most Burpees in 1 hour = 851 (1 every 4 sec.)
  most Burpees in 12 hrs = 5,657 (1 every 7.6 sec.)
  most push-ups in 1 hour = 3,877 (more than 1 per sec)
  Most push-ups non-stop = 6,006 (set in 1965!)
  Plank = 8 hours 15 min. (male)
  Plank = 4 hours 20 min. (female)
  Attempting to break one of these records on 
  Spring Break is NOT recommended! :) 


https://legacychristianathletics.org
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