Long Sprints 2008-2009

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  • 8/14/2019 Long Sprints 2008-2009

    1/17

    Phase: General Prep Mesocycle: #2 General Power

    1 10/08 - 10/14 400/800mMicrocycle # Dates Event Group

    Theme for week:

    Notes: No spikes for the month of October!Monday Tuesday Wednesday

    Strength Endurance (80%) Endurance Running (80%) Speed Endurance (80%)6:15 AM 6:15 AM 6:15 AM

    warm-up 1200m run, drills, plyos warm-up 1200m run, drills, plyos warm-up 1200m run, drills, plyos8*150m long hill runs (Townhouse hill) 10*100m strides 600-400-200-400-6008*200m (30 sec rest) cool-down 1200m run Speed 32 sec pace/rest 5 minutes8 x 20 second rope jumps/rest 10 seconds, repeat 8 x 20 second rope jumps/rest 10 seconds, repeatcool-down 1200m run *30 min bike ride post workout cool-down 1200m run

    *30 min bike ride post workout 7pm *30 min bike post workoutWeights: Upstairs Weight Room

    Thursday Friday SaturdayEndurance/Power Speed(70%) Endurance

    TBD TBD TBDwarm-up 1200m run, drills, plyos warm-up 1200m run, drills, plyos 30-40min run8 x 200M with 2 min Rest 1*600m (1:30) R=10min32-33 sec 3*300m (55) R=1min *30+min bike post workout6 x 100 strides Speed medium/rest 1 minute 3*300m (45) R=5min

    cool-down 1200m run *Core cool-down 1200m run

    *30 min bike post workout *30 min bike post workout

    Sunday Daily Load Intensity Post-Workout Comments7pm Hard Medium Easy Rest

    Weights: Upstairs Weight Room Later in seasonMonday E EPlease warm-up before weights Tuesday M M

    Wednesday X H or H15-20min of ligt running or on the bike Thursday E M

    Friday M ESaturday H HSunday X

    Aerobic Capacity /Tempo Endurance(85%)

    X X

    X X

    X

  • 8/14/2019 Long Sprints 2008-2009

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    Phase: General Prep Mesocycle: #2 General Power

    2 10/22- 10/28 400/800Microcycle # Dates Event Group

    Theme for week:

    Notes: No spikes for the month of October!Monday Tuesday Wednesday

    Endurance Running (80%)6:15 AM 6:15 AM 6:15 AM

    warm-up 1200m run, drills, plyos warm-up 1200m run, drills, plyos8*150m long hill runs (Townhouse hill) 6*150m strides warm-up 1200m run, drills, plyos6*300m (45 sec rest) cool-down 1200m run 4 x 300 speed 45+/rest 5 minutes8 x 20 second rope jumps/rest 10 seconds, repeat 5 x 200 speed 34-33-32-31-30/rest 2 minutes

    *30 min bike ride post workout 8 x 20 second rope jumps/rest 10 seconds, repeat*30 min bike ride post workout cool-down 1200m run

    7pmWeights: Upstairs Weight Room *30 min bike ride post workout

    Thursday Friday SaturdayEndurance Running (80%) Event Running (90%) Endurance

    6:15 AM 6:15 AM TBDwarm-up 1200m run, drills, plyos warm-up 1200m run, drills, plyos 30-40min run10*100m strides 4 x 350 (Event Run) Speed 48 sec/Rest 10 minutesHurdle Drills (50 fast--1 50 relaxed, 200 time 28 seconds--l 00 *30+min bike post workoutcool-down 1200m run picked up fast-dast 50 steady and keeping good form)*30 min bike ride post workout 3 x 200 Speed 30-29-28 sec/Rest 3 minutes

    8 x 20 second rope jumps/rest 10 seconds, repeat7pm cool-down 1200m runWeights: Upstairs Weight Room *30 min bike ride post workout

    Sunday Daily Load Intensity Post-Workout Comments7pm Hard Medium Easy RestWeights: Upstairs Weight Room Later in season

    Monday E EPlease warm-up before weights Tuesday M M

    Wednesday X H or H15-20min of lift running or on the bike Thursday E MFriday M ESaturday H HSunday X

    Aerobic Capacity /Tempo Endurance(80%) Aerobic Capacity /Tempo Endurance(80%)

    X X

    X X

    X

  • 8/14/2019 Long Sprints 2008-2009

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    Phase: General Prep Mesocycle: #2 General Power

    3 10/27-11/02 400-800Microcycle # Dates Event Group

    Theme for week:

    Notes: No spikes for the month of October!Monday Tuesday Wednesday

    Strength Endurance (90%) Endurance Running (100%) Speed Endurance (80%)6:15 AM 6:15 AM 6:15 AM

    warm-up 1200m run, drills, plyos warm-up 1200m run, drills, plyos10*150m long hill runs (Townhouse hill) 600-400-200-400-600

    10*200m (30 sec rest) Total 30min with last mile on track Speed 32 sec pace/rest 5 minutes8 x 20 second rope jumps/rest 10 seconds, repeat 8 x 20 second rope jumps/rest 10 seconds, repeatcool-down 1200m run cool-down 1200m run

    Thursday Friday SaturdayEndurance Running (80%) Event Running (80%) Long Run

    warm-up 1200m run, drills, plyos35 to 40min run 1*600m (1:30) R=10min 50 to 60min run

    8x100m strides following the run 3*300m (55) R=1min3*300m (45) R=5mincool-down 1200m run

    Sunday Daily Load Intensity Post-Workout Comments Hard Medium Easy Rest

    off or alternate activity Later in seasonMonday E E

    Tuesday M MWednesday X H or HThursday E MFriday M ESaturday H HSunday X

    Tempo: out and back

    X X

    X X

    X

  • 8/14/2019 Long Sprints 2008-2009

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    Phase: General Prep Mesocycle: #2 General Power

    4 11/3 - 11/09 400-800Microcycle # Dates Event Group

    Theme for week:Notes: No spikes for the month of November! Remember to ice!

    Monday Tuesday WednesdayTempo

    6:15 AM warm-up 1200m run, drills, plyoswarm-up 1200m run, drills, plyos 2 x 600 Speed 60 sec. 400/ rest 15 minutes10*150m long hill runs (Townhouse hill) 3 x 300 Speed 50 sec./rest 1 minute8*300m (45 sec rest) Total 30min with last mile on track 3 x 300 Speed 40 sec./rest 5 minutes

    8 x 20 second rope jumps/rest 10 seconds, repeat cool-down 1200m runcool-down *Core

    Thursday Friday SaturdayEndurance Running (80%) Event Running (90%) Long Run

    warm-up 1200m run, drills, plyos35 to 40min run 4 x 350 (Event Run) Speed 48 sec/Rest 10 minutes 50 to 60min run8x100m strides following the run (50 fast--1 50 relaxed, 200 time 28 seconds--l 00

    picked up fast-dast 50 steady and keeping good form)3 x 200 Speed 30-29-28 sec/Rest 3 minutes8 x 20 second rope jumps/rest 10 seconds, repeatcool-down 1200m runCore Routine

    Sunday Daily Load Intensity Post-Workout Comments Hard Medium Easy Rest

    off or alternate activity Later in seasonMonday E ETuesday M MWednesday X H or HThursday E MFriday M ESaturday H HSunday X

    Aerobic Capacity /Tempo Endurance(90%) Aerobic Capacity /Tempo Endurance(85%)

    Tempo: out and back

    X X

    X X

    X

  • 8/14/2019 Long Sprints 2008-2009

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    Phase: General Prep Mesocycle: #2 General Power

    5 11/10 - 11/16 400-800Microcycle # Dates Event Group

    Theme for week:Notes: No spikes for the month of November! Remember to ice!

    Monday Tuesday WednesdayEndurance Running (80%)

    warm-up 1200m run, drills, plyos warm-up 1200m run, drills, plyoswarm-up 1200m run, drills, plyos 6*150m strides 600-400-200-400-60010*150m long hill runs (Townhouse hill) cool-down 1200m run Speed 32 sec pace/rest 5 minutes12*200m (30 sec rest) 8 x 20 second rope jumps/rest 10 seconds, repeat

    8 x 20 second rope jumps/rest 10 seconds, repeat *30 min bike ride post workout cool-down 1200m runcool-down

    7pm *30 min bike post workout*30 min bike ride post workout Weights: Upstairs Weight Room

    Thursday Friday SaturdayEvent Running (90%) Endurance

    warm-up 1200m run, drills, plyos warm-up 1200m run, drills, plyos10*100m strides 3*300 meters. First 50 meters all out. 30-40min runcool-down 1200m run Next 150meters, relaxed folating action.

    All out on last 100meters. All timedand recorded. *30+min bike post workout*30 min bike ride post workout 3 x 200 Speed 30-29-28 sec/Rest 3 minutes

    cool-down 1200m run7pm 8 x 20 second rope jumps/rest 10 seconds, repeatWeights: Upstairs Weight Room *Core

    Sunday Daily Load Intensity Post-Workout Comments7pm Hard Medium Easy RestWeights: Upstairs Weight Room Later in season

    Monday E EPlease warm-up before weights Tuesday M M

    Wednesday X H or H15-20min of ligt running or on the bike Thursday E M

    Friday M ESaturday H HSunday X

    Aerobic Capacity /Tempo Endurance(100%) Aerobic Capacity /Tempo Endurance(85%)

    Aerobic Capacity /Tempo Endurance(90%)

    X X

    X X

    X

  • 8/14/2019 Long Sprints 2008-2009

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    Phase: General Prep Mesocycle: #2 General Power

    6 11/17 - 11/23 400-800Microcycle # Dates Event Group

    Theme for week:Notes: No spikes for the month of November! Remember to ice!

    Monday Tuesday Wednesday

    Tempo6:15 AM warm-up 1200m run, drills, plyos

    warm-up 1200m run, drills, plyos 4 x 300 speed 45+/rest 5 minutes10*150m long hill runs (Townhouse hill) 5 x 200 speed 34-33-32-31-30/rest 2 minutes10*300m (45 sec rest) Total 30min with last mile on track 8 x 20 second rope jumps/rest 10 seconds, repeat8 x 20 second rope jumps/rest 10 seconds, repeat cool-down 1200m run

    cool-down

    Thursday Friday Saturday

    Endurance Running (80%) Event Running (90%) Long Runwarm-up 1200m run, drills, plyos

    35 to 40min run 4 x 350 (Event Run) Speed 48 sec/Rest 10 minutes 50 to 60min run8x100m strides following the run (50 fast--1 50 relaxed, 200 time 28 seconds--l 00

    picked up fast-dast 50 steady and keeping good form)

    3 x 200 Speed 30-29-28 sec/Rest 3 minutes

    8 x 20 second rope jumps/rest 10 seconds, repeat

    cool-down 1200m run

    Core Routine

    SundayDaily Load Intensity

    Post-Workout Comments

    Hard Medium Easy Rest

    off or alternate activity Monday Later in seasonTuesday E E

    Wednesday X M M

    Thursday H or H

    Friday E M

    Saturday M E

    Sunday X H H

    Aerobic Capacity /Tempo Endurance(100%) Aerobic Capacity /Tempo Endurance(85%)

    Tempo: out and back

    X

    X

    X

    X

    X

  • 8/14/2019 Long Sprints 2008-2009

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    Phase: General Prep Mesocycle: #2 General Power

    7 11/24 - 11/30 400-800Microcycle # Dates Event Group

    Theme for week:Notes: No spikes for the month of November! Remember to ice!

    Monday Tuesday Wednesday

    Tempowarm-up 1200m run, drills, plyos

    warm-up 1200m run, drills, plyos 6-8x300m speed 42-45 rest =4-5min10*150m long hill runs (Townhouse hill) or Tempo weather depending cool-down 1200m run

    10*200m (30 sec rest) this workout with short sprinters Total 30min with last mile on track or a good8 x 20 second rope jumps/rest 10 seconds, repeat weights dry local road back home

    cool-down

    Thursday Friday Saturday

    Endurance Running (80%) Event Running (90%) Long Runwarm-up 1200m run, drills, plyos

    35 to 40min run 3 x 300 meters. First 50 meters all out. 40 to 50min run8x100m strides following the run Next 150 meters, relaxed floating action. All out

    on last 100 meters. All timed and recorded.

    3 x 200 Speed 30-29-28 sec/Rest 3 minutes

    8 x 20 second rope jumps/rest 10 seconds, repeat

    cool-down 1200m run

    Core Routine

    Sunday Daily Load Intensity Post-Workout Comments Hard Medium Easy Rest

    off or alternate activity Monday Later in seasonTuesday E E

    Wednesday X M M

    Thursday H or H

    Friday E M

    Saturday M E

    Sunday X H H

    Aerobic Capacity /Tempo Endurance(100%) Aerobic Capacity /Tempo Endurance(85%)

    Tempo: out and back

    X

    X

    X

    X

    X

  • 8/14/2019 Long Sprints 2008-2009

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    Phase: General Prep Mesocycle: #2 General Power

    8 12/01 - 12/07 400-800Microcycle # Dates Event Group

    Notes:Monday Tuesday Wednesday

    Tempo6:15 AM warm-up 1200m run, drills, plyos

    warm-up 1200m run, drills, plyos 600-400-200-400-600

    1 mile tempo men

  • 8/14/2019 Long Sprints 2008-2009

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    Phase: General Prep Mesocycle: #2 General Power

    9 12/7 - 12/14 400-800Microcycle # Dates Event Group

    Theme for week: GVSU Holiday Open

    Monday Tuesday Wednesday

    Tempo Event Running6:15 AM warm-up 1200m run, drills, plyos

    warm-up 1200m run, drills, plyos 3x400m @800m RP R=5+min

    1 mile tempo 3 x 200 speed 30-29-28/rest 2 minutes

    12*200m (Rest = 30 sec) Total 30min with last mile on track 8 x 20 second rope jumps/rest 10 seconds, repeat8 x 20 second rope jumps/rest 10 seconds, repeat cool-down 1200m run

    cool-down

    Thursday Friday Saturday

    Pre-meet Blue-Gold Alumni Meet Long Runwarm-up 1200m run, drills, plyos

    block work, starts, and relay work Full Warm-up including drills 40 to 50min runcool-down 1200m run *Core GVSU Holiday Open

    strech cool-down

    or

    4 x 350 (Event Run) Speed 48 sec/Rest 10 minutes

    3 x 200 Speed 30-29-28 sec/Rest 3 minutes

    cool-downSunday Daily Load Intensity Post-Workout Comments

    Hard Medium Easy Rest

    Weights: Upstairs Weight Room Monday Later in season

    Tuesday E E

    Wednesday X M M

    Thursday H or H

    Friday E M

    Aerobic Capacity /Tempo Endurance(100%)

    Tempo: out and back

    X

    X

    X

    X

  • 8/14/2019 Long Sprints 2008-2009

    10/17

    Phase: General Prep Mesocycle: #2 General Power

    10 12/15 - 12/21 400-800Microcycle # Dates Event Group

    Theme for week:Notes: Remember to ice!

    Monday Tuesday Wednesday

    Tempowarm-up 1200m run, drills, plyos

    warm-up 1200m run, drills, plyos Total 30min with last mile on track 2 x 600 Speed 60 sec. 400/ rest 15 minutes1 mile tempo men

  • 8/14/2019 Long Sprints 2008-2009

    11/17

    Phase: General Prep Mesocycle: #2 General Power

    11 12/22 - 12/28 400-800Microcycle # Dates Event Group

    Theme for week:Notes: Remember to ice!

    Monday Tuesday Wednesday

    Tempowarm-up 1200m run, drills, plyos

    warm-up 1200m run, drills, plyos Total 30min with last mile on track 600-400-200-400-6001 mile tempo Speed 30 sec pace/rest 5 minutes12*200m (Rest = 30 sec) cool-down 1200m run

    8 x 20 second rope jumps/rest 10 seconds, repeat 8 x 20 second rope jumps/rest 10 seconds, repeat

    cool-down Core

    Thursday Friday Saturday

    Endurance Running (80%) Event Running (90%) Long Runwarm-up 1200m run, drills, plyos

    35 to 40min run 4 x 350 (Event Run) Speed 48 sec/Rest 10 minutes 40 to 50min run8x100m strides following the run (50 fast--1 50 relaxed, 200 time 28 seconds--l 00

    picked up fast-dast 50 steady and keeping good form)

    3 x 200 Speed 30-29-28 sec/Rest 3 minutes

    cool-down 1200m run

    8 x 20 second rope jumps/rest 10 seconds, repeat

    *CoreSunday Post-Workout Comments

    off or alternate activity Hard Medium Easy RestMonday Later in season

    Tuesday E E

    Wednesday X M M

    Thursday H or H

    Friday E M

    Saturday M E

    Sunday X H H

    Aerobic Capacity /Tempo Endurance(100%) Aerobic Capacity /Tempo Endurance(85%)

    Tempo: out and back

    X

    X

    X

    X

    X

  • 8/14/2019 Long Sprints 2008-2009

    12/17

    Phase: General Prep Mesocycle: #2 General Power

    12 12/29 - 1/4 400-800Microcycle # Dates Event Group

    Theme for week: CHANGE OVER TO 500'S, MORE SPEED BASEDNotes: YOU CAN SWITCH THURSDAY AND FRIDAY AROUND IF SORE FROM WEDNESDAY

    Monday Tuesday Wednesday

    (100 sprint/100 walk) for 8 laps (100 sprint/100 walk) for 8 laps (100 sprint/100 walk) for 8 lapsFlexibility Exercises: Flexibility Exercises: Flexibility Exercises:

    Workout: Workout:3 laps, faster each lap, 4th lap run 200, 26 seconds) 50-100-150-200-300-350 walk same distance 4 x 300 (Event Run) spped 42-45rest 5 minutes

    Workout: Weights: upstairs weightroom 3 x 200 Speed 30-29-28/ rest 3 minutes2 x 500 Speed 60 seconds 400/rest 15 minutes3 x 200 Speed 30-29-28 seconds/rest 3 minutes Cool Down, Core and Stretching: runs speed fast/rest 10 seconds

    Cool Down, Core and Stretching:

    /rest 10 seconds, repeatCool Down, Core and Stretching:

    Thursday Friday SaturdayEndurance

    (100 sprint/100 walk) for 8 laps (100 sprint/100 walk) for 8 lapsFlexibility Exercises: Flexibility Exercises: 40 to 50min runWorkout: Workout:1 x 350 Speed fast/rest 15 minutes 3 x 200 speed 30-29-28/ rest 3 minutes4 x 200 Speed 28 seconds/rest 5 minutes 1600 relay hand-off work

    Weights: upstairs weightroom or lader on bike or in the pool

    Cool Down, Core and Stretching:Sunday Daily Load Intensity Post-Workout Comments

    off or alternate activity Hard Medium Easy RestMonday Later in season

    Tuesday E E

    Wednesday X M M

    Thursday H or H

    Friday E M

    Saturday M E

    warm-up: 1 mile in and outs warm-up: 1 mile in and outs warm-up: 1 mile in and outs

    Stepdown: 4 laps total

    cool-down: run or bike after weights Jump Rope: 6 x 10 second rope resistance

    Jump Rope: 8 x 10 second rope jumps

    warm-up: 1 mile in and outs warm-up: 1 mile in and outs

    cool-down: run or bike after weights

    X

    X

    X

    X

    X

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    Sunday X H H

  • 8/14/2019 Long Sprints 2008-2009

    14/17

    Phase: General Prep Mesocycle: #2 General Power

    13 1/05 - 1/11 400-800Microcycle # Dates Event Group

    Theme for week:Notes: Remember to ice!

    Monday Tuesday Wednesday

    (100 sprint/100 walk) for 8 laps (100 sprint/100 walk) for 8 laps (100 sprint/100 walk) for 8 lapsFlexibility Exercises: Flexibility Exercises: Flexibility Exercises:

    Workout: Workout:3 laps, faster each lap, 4th lap run 200, 26 seconds) 8 x 200 Speed 30 seconds rest 3 minutes 4 x 300 (Event Run) spped 42 rest 5 minutes

    Workout: Weights: upstairs weightroom 3 x 200 Speed 30-29-28/ rest 3 minutes2 x 500 Speed 60 seconds 400/rest 15 minutes3 x 200 Speed 30-29-28 seconds/rest 3 minutes Cool Down, Core and Stretching: runs speed fast/rest 10 seconds

    Cool Down, Core and Stretching:

    /rest 10 seconds, repeatCool Down, Core and Stretching:

    Thursday Friday SaturdayEndurance

    (100 sprint/100 walk) for 8 laps (100 sprint/100 walk) for 8 lapsFlexibility Exercises: Flexibility Exercises: 40 to 50min runWorkout: Workout:1 x 350 Speed fast/rest 15 minutes 3 x 200 speed 30-29-28/ rest 3 minutes4 x 200 Speed 28 seconds/rest 5 minutes 1600 relay hand-off work

    Weights: upstairs weightroom or lader on bike or in the pool

    Cool Down, Core and Stretching:Sunday Daily Load Intensity Post-Workout Comments

    off or alternate activity Hard Medium Easy RestMonday Later in season

    Tuesday E E

    Wednesday X M M

    Thursday H or H

    Friday E M

    Saturday M E

    warm-up: 1 mile in and outs warm-up: 1 mile in and outs warm-up: 1 mile in and outs

    Stepdown: 4 laps total

    cool-down: run or bike after weights Jump Rope: 6 x 10 second rope resistance

    Jump Rope: 8 x 10 second rope jumps

    warm-up: 1 mile in and outs warm-up: 1 mile in and outs

    cool-down: run or bike after weights

    X

    X

    X

    X

    X

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    Sunday X H H

  • 8/14/2019 Long Sprints 2008-2009

    16/17

    Phase: General Prep Mesocycle: #2 General Power

    14 1/12 - 1/18 400-800Microcycle # Dates Event Group

    Theme for week:Notes: Remember to ice!

    Monday Tuesday Wednesday

    (100 sprint/100 walk) for 8 laps (100 sprint/100 walk) for 8 laps (100 sprint/100 walk) for 8 lapsFlexibility Exercises: Flexibility Exercises: Flexibility Exercises:

    Workout: Workout:3 laps, faster each lap, 4th lap run 200, 26 seconds) 50-100-150-200-300-350 walk same distanc 4 x 300 (Event Run) spped

  • 8/14/2019 Long Sprints 2008-2009

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    Phase: General Prep Mesocycle: #2 General Power

    15 1/19 - 1/25 400-800Microcycle # Dates Event Group

    Theme for week:Notes: Remember to ice!

    Monday Tuesday Wednesday

    (100 sprint/100 walk) for 8 laps (100 sprint/100 walk) for 8 laps (100 sprint/100 walk) for 8 lapsFlexibility Exercises: Flexibility Exercises: Flexibility Exercises:

    Workout: Workout:3 laps, faster each lap, 4th lap run 200, 26 seconds) 8 x 200 Speed 28 seconds rest 3 minutes 4 x 300 (Event Run) spped 42/rest 5 minutes

    Workout: Weights: upstairs weightroom 3 x 200 Speed 30-29-28/ rest 3 minutes2 x 500 Speed 58 seconds 400/rest 15 minutes3 x 200 Speed 30-29-28 seconds/rest 3 minutes Cool Down, Core and Stretching: runs speed fast/rest 10 seconds

    Cool Down, Core and Stretching:Cool Down, Core and Stretching:

    Thursday Friday SaturdayMEET: LSSU vs Northwood Dual

    (100 sprint/100 walk) for 8 laps (100 sprint/100 walk) for 8 lapsFlexibility Exercises: Flexibility Exercises: (100 sprint/100 walk) for 8 lapsWorkout: Workout: Flexibility Exercises:

    1 x 350 Speed fast/rest 15 minutes 3 x 200 speed 30-29-28/ rest 3 minutes Race:4 x 200 Speed 26 seconds/rest 5 minutes 1600 relay hand-off work Cool-Down:

    Weights: upstairs weightroom or lader on bike or in the pool

    Sunday Daily Load Intensity Post-Workout Comments

    Hard Medium Easy Rest

    40 to 50min run Monday Later in seasonWeights: Upstairs Weight Room Tuesday E E

    Wednesday X M M

    Thursday H or H

    Friday E M

    Saturday M E

    Sunday X H H

    warm-up: 1 mile in and outs warm-up: 1 mile in and outs warm-up: 1 mile in and outs

    Stepdown: 4 laps total

    cool-down: run or bike after weights Jump Rope: 6 x 10 second rope resistance

    Jump Rope: 8 x 10 second rope jumps /rest 10 seconds

    warm-up: 1 mile in and outs warm-up: 1 mile in and outswarm-up: 1 mile in and outs

    cool-down: run or bike after weights

    X

    X

    X

    X

    X