Week 2 Workouts (March 23-27)

OCST Coach Ben

Novice Workouts

Monday/ Thursday

  • (Thursday only) 5-minute warmup jog
  • Jumping jacksBig arms all the way up and down (16 regular/ 16 Running jacks/ 16 twisting jacks/ 16 power jacks)
  • BubbleLegs shoulder width apart and arms out straight (Runner/ Over the top/ side to side)
  • Lunge & ReachForward, Forward, Side, Side, 7 O’clock, 5 O’Clock, Step back, Step back (1x Reaching arms up, 1x reaching arms down, 1x Twisting with arms out)
  • Flutter kick on back Hands under bottom, legs lifted up and toes pointed while legs scissor from hips. (60 total, can divide them up how you would like)
  • ‘Swimmers’ on tummy Arms and legs off ground in ‘superman’ position.  Lift right arm/ left leg and then switch to left arm/ right leg.  (40 total, can divide them up how you would like)
  • Monday Aerobic work – Go on 30 min hike, or bike, or play around outside.
  • Thursday Run – Hill + strides workout.  8x15-20sec uphill with walk down recovery.  2-3 min rest following hills, 4x100m strides, 3 min cool down. The point of this workout is to build strength and power by running hard up a hill and then recovering back down.  Work with whatever hill you can find but try not to do this on a hill that is too steep. A long gradual hill would be ideal.  Immediately start the next hill once you have returned to the bottom. Strides following the hills should focus on good form and should be similar to a 100m sprint, but not all out where you start to loose your form.

Tuesday/ Friday

  • (Tuesday only) 5-minute warmup jog
  • Jump ‘rope’ If you don’t have a jump rope just pretend.  (20 regular, 10 R leg, 10 L leg, 20 FAST!!)
  • CrawlPutting weight on arms while moving through crawls, forwards & backwards. (10 Bear crawl, 5 Caterpillar, 10 Spiderman, 5 frog hop)
  • 2x JumpsSpringing from legs (10 bunny hops, 5 Jumps!, 10 single leg R hops, 10 single legs L hops)
  • 2x Crow pose – Balancing knees on elbows see https://www.youtube.com/watch?v=kO-pde2MqxU
  • 3x 8-10 push-upskeep head and body inline.  If need to put hands on step or table to raise incline and make it a little easier.  Just going through quality motion.
  • Chest stretch – 2 minutes, lay on pillow with arms out to the side in a T or Y.
  • Tuesday Run – Speed workout.  The point is to run hard for a short period of time with a longer rest to recover and then go fast again.  Ideally your pace will start around a mile race pace (how fast you can go 4 times around a track). For the rest between intervals, younger kids (8&under) should walk.  4x400m with 2min rest, 5 minute cool down.

Wednesday/ Saturday 

  • CoordinationGoing about 10x forwards and backwards (Low skip, Jog, Side straddle w/ arm swings, carioca or grapevine, high skip)
  • SquatsSink bottom down and back until things are parallel with the ground, keep head & chest inline, and hands over ears (3x 10s Hold bottom of squat shape 10s rest then 5 Slow squats touching bottom to chair or bench at proper depth) 
  • BubbleLegs shoulder width apart and arms out straight (Runner/ Over the top/ side to side)
  • Wednesday Run – No run
  • Saturday Run – Easy run for 20-30 minutes

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Explore/ Sprint Workouts

Monday/ Thursday

  • (Thursday only) 5-10 minute warmup jog
  • Jumping jacksBig arms all the way up and down (16 regular/ 16 Running/ 16 twisting/ 16 power)
  • BubbleLegs shoulder width apart and arms out straight (Runner/ Over the top/ side to side)
  • Lunge & ReachForward, Forward, Side, Side, 7 O’clock, 5 O’Clock, Step back, Step back (1x Reaching arms up, 1x reaching arms down, 1x Twisting with arms out)
  • 2x Core – Keeping tummy tone (40x flutter kicks, 20x leg lifts, 20x sit-ups, 20x torso twists) + (20x swimmers - Arms and legs off ground in ‘superman’ position.  Lift right arm/ left leg and then switch to left arm/ right leg.)
  • Monday Run – No run
  • Thursday Run – Hill + strides workout. 8x30-45sec uphill with walk down recovery.  2-3 min rest following hills, 4x100m strides, 3 min cool down. (The point of this workout is to build strength and power by running hard up a hill and then recovering back down.  Work with whatever hill you can find but try not to do this on a hill that is too steep. A long gradual hill would be ideal.  Immediately start the next hill once you have returned to the bottom. Strides following the hills should focus on good form and should be similar to a 100m sprint, but not all out where you start to loose your form.)

Tuesday/ Friday

  • (Tuesday only) 5-minute warmup jog
  • Jump ‘rope’ If you don’t have a jump rope just pretend.  (30 regular, 10 R leg, 10 L leg, 30 FAST!!)
  • 2x Crawling CorePutting weight on arms while moving through crawls, forwards & backwards. (10 Bear crawl, 10 Side-ways crawl, 10 carioca, 20 cross-crawl, 20 hot-footed lizard)
  • 2x Jump seriesSpringing from legs (6x Standing long jumps, 6x Streamline squat jumps,10 bunny hops, 10 single leg R hops, 10 single legs L hops)
  • 3x Crow pose – Balancing knees on elbows see https://www.youtube.com/watch?v=kO-pde2MqxU 
  • 3x 10-15 push-upskeep head and body inline.  If need to put hands on step or table to raise incline and make it a little easier.  Just going through quality motion.
  • Chest stretch – 2 minutes, lay on pillow with arms out to the side in a T or Y.  Or can do some research and do the doorway stretch. Make sure you feel it in your chest and not inside the shoulder joint.
  • Tuesday Run - Speed workout.  3 sets of 3x400m with rest for each set as follows: set 1 – 1min, set 2 – 90sec, set 3 – 2min rest, 5 minute cool down. (The point is to run hard for a short period of time with a longer rest to recover and then go fast again.  Ideally your pace will start around a mile race pace (how fast you can go 4 times around a track). For the rest between intervals, older kids should shuffle/jog their recovery. )

Wednesday/ Saturday 

  • CoordinationGoing about 10x forwards and backwards (Low skip, Jog, Side straddle w/ arm swings, carioca or grapevine, high skip)
  • Wall sliders Keep back flat against the wall along with the hips and head (10x up/down, 10x together/ back, 10x Slide up the wall, slide back down, 10x elbows together & trace head) 
  • Squats: 3x Hold 10s squat then do 5 really smooth with high quality Rest 20s between Squats: Sink bottom down and back until things are parallel with the ground, keep head & chest inline, and hands over ears.  
  • Lunges: 3x 8 rest 20s between really long lunges keeping upright.  On lunges: keep hands on ears and step out long & sink hips down 
  • Animal seriesmoving smoothly through a series of positions (Lunge & reach, hands down in lunge then twist, other hand down twist other way while in lunge, pigeon, 3xcobra, 3xup/down dog, walk feet forward and sway hips side to side, then duck walk real low)
  • No Wednesday Run
  • Saturday Run – Easy run for 30-40 minutes

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Race/ Train/ Perform Workouts

Monday/ Thursday

  • (Thursday only) 10 minute warmup jog
  • Jumping jacksBig arms all the way up and down (20 regular/ 20 Running jacks/ 20 twisting jacks/ 20 power jacks)
  • BubbleLegs shoulder width apart and arms out straight (Runner/ Over the top/ side to side)
  • Prayer Series
  • Lunge & ReachForward, Forward, Side, Side, 7 O’clock, 5 O’Clock, Step back, Step back (1x Reaching arms up, 1x reaching arms down, 1x Twisting with arms out)
  • Core Circuit 2 – Up/Down Dog, V-sit, Swimmers, Mountain climbers, Torso twists, cross crawl
  • Basic Core Can use a full backback if you don’t have a med-ball around.  Around the world 20x, Over the top 20x, Side to side 20x, Step & Twist 20x, Step & Chop 20x
  • Aerobic work – Go on 40-60 min hike, light trail run, or bike
  • Thursday Run – Hill + strides workout.  8x45-60sec uphill with walk down recovery.  2-3 min rest following hills, 4x150m hard strides, 5 min cool down. (The point of this workout is to build strength and power by running hard up a hill and then recovering back down.  Work with whatever hill you can find but try not to do this on a hill that is too steep. A long gradual hill would be ideal.  Immediately start the next hill once you have returned to the bottom. Strides following the hills should focus on good form and should be similar to a 100m sprint, but not all out where you start to loose your form.)

Tuesday/ Friday

  • (Tuesday only) 10 minute warmup jog
  • Jump ‘rope’ If you don’t have a jump rope just pretend.  (40 regular, 10 R leg, 10 L leg, 40 FAST!!)
  • Crawling CorePutting weight on arms while moving through crawls, forwards & backwards. (10 Bear crawl, 10 Side-ways crawl, 10 carioca, 20 cross-crawl, 20 hot-footed lizard)
  • Leg swings + Thoracic seriesForward and back 20x and side to side 20x for legs swings.  On thoracic hand on back of head (10x lift elbow up, smooth to end range, 10x roller coasters, 1min Wall chest press, 3x wall-bridges)
  • 2x Jump seriesSpringing from legs (6x Standing long jumps, 6x Streamline squat jumps,10 bunny hops, 10 single leg R hops, 10 single legs L hops)
  • 3x Crow pose – Balancing knees on elbows, try to hold 10 – 15s at a time then rest.   See the instructional video at https://www.youtube.com/watch?v=kO-pde2MqxU 
  • 3x 14-16 push-ups + 10 reverse push-upskeep head and body inline.  If need to put hands on step or table to raise incline and make it a little easier.  Just going through quality motion. On reverse push-ups lay on back and press elbows into ground.  Strengthening back.
  • Chest stretch – 2 minutes, lay on pillow with arms out to the side in a T or Y.  Or can do some research and do the doorway stretch. Make sure you feel it in your chest and not inside the shoulder joint.
  • Tuesday Run Speed workout.  3 sets of 4x400m with rest for each set as follows: set 1 – 1min, set 2 – 90sec, set 3 – 2min rest, 5 minute cool down. For the rest between intervals, older kids should shuffle/jog their recovery.  (The point is to run hard for a short period of time with a longer rest to recover and then go fast again.  Ideally your pace will start around a mile race pacehow fast you can go 4 times around a track).

Wednesday/ Saturday 

  • CoordinationGoing about 10x forwards and backwards (Low skip, Jog, Side straddle w/ arm swings, carioca or grapevine, high skip)
  • Animal seriesmoving smoothly through a series of positions (Lunge & reach, hands down in lunge then twist, other hand down twist other way while in lunge, pigeon, 3xcobra, 3xup/down dog, walk feet forward and sway hips side to side, then duck walk real low)
  • Walking rotationsCan use a backpack if you don’t have a med-ball do all forward and backward always twisting towards leg in front 10x Wide rotation, 10x Tight rotation, 10x Over the top, 10x figure 8.
  • Wall sliders Keep back flat against the wall along with the hips and head (10x up/down, 10x together/ back, 10x Slide up the wall, slide back down, 10x elbows together & trace head) 
  • Leg series – on squats: Sink bottom down and back until things are parallel with the ground, keep head & chest inline, and hands over ears.  On lunges: keep hands on ears and step out long & sink hips down 4x through (5 squats, 10 lunges, 10 jump lunges, 5 squat jumps, rest 30s) 
  • Repeat Animal series
  • Wednesday Run – No run
  • Saturday Run – Easy run for 40 minutes