it's great to be a yellow jacket

During a recent dinner conversation with CJP, it was all about how important energy is with regards to athletic competition.  Today at the NIT bball game was a great demonstration.  The energy in the building was palpable.  What kind of energy are you bringing every day to your teammates and to practice?  What kind of energy are you bringing to competition?  Bring the energy, awesome things will happen!
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monday (on your own or OFF)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass
(for those off, cross-training is encouraged)

tuesday (9:30 AM)

800j + mcmillan wu

+ 8 x 600 @ VO2max pace, r= ratio of 1:1-1.25
(3000SC: 6 x 600, then 2 x 400 w/ hur @ RP)

+ strength & conditioning

wednesday
(Raleigh Relays group @ 9:30 AM)
(FSU Relays group, travel to Tallahassee in AM)
400j + lunge matrix wu

+ aerobic running

+ hurdle drills

+ barefoot strides on grass

+ foot arch strengthening
+ general strength circuit

thursday (time-tbd for both groups)
800j + dynamic wu
+ 2 x 80 + 2 x 100 + 1 x 150 w/ walk recovery
+ light aerobic running + 2-3 x 200 @ RP
+ hip circuit

friday
AM shake-out, time - tbd
FSU RELAYS / RALEIGH RELAYS
those not competing:
800j + mcmillan wu

+ 3 x 400 + 4 x 300 + 4 x 200 @ AnAe E pace, r= 90" / R= 4'

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching

sunday (time - tbd)

long aerobic running

+ cool-down exercises

+ recovery strategies in training room
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