music city racing

***meet in Brock for all practices this week***

#MTM #chopwoodcarrywater #lastyearmentality  #WILDDOGS ⬈🝚x🝚 #rememberthegoal

monday (OFF or on your own)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass
(if OFF, cross-training is encouraged)

tuesday (3:30 PM)

800j + mcmillan wu

+ Hills at Tech Parkway bike path + VO2max in Brock

+ (LD) Hills: 10 x ~400, r= jog down + 4 x 10 x 88y, r= ~20"

+ (MD/800) Hills: 3 x 400, 4 x 300, 5 x 200 + 4 x 10 x 88y, r= ~20"

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills (or 3000SC hurdling)

+ barefoot strides on grass or turf

+ hip circuit

thursday (3:30 PM)

800j + dynamic wu & plyo progression

+ light aerobic running
+ (LD/some MD) 6 x 200 @ AnAe E, r= 200j

+ (800/some MD) 3 x 60, r= 2' + 2 x 120, r= 3' + 1 x 150

(OR those racing Friday, 2-3 x 200 @ RP)

+ general strength circuit

friday

those competing:

AM shake-out - tbd

+ VANDERBILT INV

those competing Saturday:

light aerobic running + 2-3 x 200 @ RP

those not traveling (on your own)

800j + mcmillan wu

+ 3 x 4 x 300 @ ~AnAe E, r= 1:2/ R= 4', jog 400, 1 x 400

+ strength & conditioning

saturday

those competing:

AM shake-out - tbd

+ VANDERBILT INV

those not competing (on your own):

easy aerobic running

+ stretching & mobility

sunday (9:30 AM)

long aerobic running or Ae T running

+ cool-down exercises

+ recovery strategies in training room