UCR Track and Field Members,

2015-16 UCR Track and Field Members, We hope that you have enjoyed this brief break from structured training the past few weeks and that you have taken time to recover both mentally and physically. As you begin your summer training, we would like you to remember a few things: 1. When you begin training, train with your future goals in mind. All of you should have the goal of scoring as many points as possible at Big West, and many of you should be preparing your minds for the Regional and National level. Becoming a champion is never an accident; it takes being deliberate and consistent with your form, focus, and effort. If possible, find a training partner and push each other to be better every day. 2. Do your best to not skip a day. If you are traveling or have some other sort of limitation, try to get as close to the workout as possible. If you need ideas for workout substitutes, let us know and we can give suggestions. This training is intended to progressively lay a base for the fitness, power, and work capacity that you will need on the track and in the weight room heading into fall training. 3. The best training in the world will never make up for deficits in sleep, and poor hydration and diet. If you need to improve in one or all of these areas, this summer is the perfect time to set new habits. Once you return to school, you will have just over 3 months to prepare for the start of the season. You must put the work in this summer not only so you don t get dusted in our fall workouts, but also so that you don t get injured. Training for Track and Field is not easy, but this is the sport that you have been blessed in, and we expect each of you to get a little bit better every day. If you have any questions about the summer training/lifting, feel free to contact us by e-mail (daniel.newell@ucr.edu / nathan.browne@ucr.edu) or by phone (Coach Dan: 540-798-8168 / Coach Browne: 951-742-2038). Have a smart summer of training!! Coach Dan / Coach Nate UNIVERSITY OF CALIFORNIA TRACK AND FIELD RIVERSIDE, CALIFORNIA 92521 (951) 827-5207 FAX: (951) 827-3569 www.gohighlanders.com

Expectations for 2015 Summer Training 1) **DO NOT BURN OUT TRAINING TOO HARD EVERY DAY** Stay consistent through your training and always leave some left on the track for the next workout this summer. You need to be able to report fresh and ready to train with the coaches and not burnt out because you pushed too hard this summer. Follow the plan and be consistent. 2) Complete all workouts in summer training manual. 3) On recovery days it is important to get out and be active - riding bike, swimming, or playing a sport you enjoy. 4) Call or email for assistance if you do not understand the workouts. Goals will be achieved if the work is done correctly. 5) Eat proper foods and consume the necessary nutrition to compliment your training. Limit fast food intake, soda, alcohol and processed foods. 6) Hydration is important!! Workout in the morning to avoid workouts in the heat. Limit/Avoid mid-day training sessions in the heat. Complete workout before 10:00am if possible. 7) Try to complete all workouts on the grass or soft surfaces to avoid injury. (Hill/Stadium workouts might have to be done on pavement). 8) Great accomplishment on the track and in the classroom is due to dedication in all areas of life. If you are serious about academics and your track and field career your free time, sleep, training, summer classes, and all extracurricular activities will be lived accordingly to achieve your goals. Find discipline within yourself, pride in your team and a desire to be better than the year before. 9) Look into taking yoga (It worked for Kojin when he went) or pilates on one of your recovery days (Tuesday, Thursday, Saturday, Sunday). 10) MAIN FOCUS Stay active and maintain or increase strength levels from last year and increase fitness level from last year. These workouts are here for your success. If you play basketball for 2 hours or do a triathlon on Saturday, or hike miles, all of these activities are great for our goal of being fit next pre-season. 11) Hit the weights consistently, but switch it up if you need to. If it is a hill run day but you feel like playing a couple hours of basketball instead, that s OK. Just be sure to be consistent in the weight room and in your activity level. 12) Lastly, complete the work with the mindset of being healthy and strong coming in for the fall quarter.

Strength and Conditioning Summer Information Weight Room Summer Hours Begin Finals Week (Monday, June 8th): Monday-Thursday 7am-3pm; Friday 7am-12pm Contact: Gary Heron Justin Blatner Office # 951-827-2890 Office # 951-827-2890 Cell# 951-897-5309 Cell # 509-595-4186 E-Mail: gary.heron@ucr.edu E-Mail: Justin.blatner@ucr.edu Website for all sports except track and field: www.ucrstrength.wordpress.com Track and Field website: www.ucrtrackstrength.wordpress.com Your workouts are posted under the Workouts tab. Each sheet has the entire lifting program for that phase and has space for you to record your weights and carry with you. There will also be a sheet for your speed and agility work. Under the Agility tabs will have descriptions and videos of drills if you need clarification. If you have further questions don t hesitate to get in touch with your strength coach and we ll assist you. The summer is the defining part of your training year. A good summer of training can pay big dividends for years to come and if we want to continue to make strides in our performances we have to dig in and commit to doing the work. If you are in the area come in and lift. If you need help finding a place close to home let us know and I ll try to help find something for you. There is no excuse not to invest in your craft and make yourself and your team better. Have a great summer and I ll see you in the fall.

Hydration / Nutrition / Rest and Sleep Here are a few common sense hydration, nutrition and rest for an elite athlete. I also encourage you to look up the following for more in-depth study on your own. Important Important Important 1) Hydration a. You are dehydrated if o You are thirsty o Your pee is dark or florescent yellow o You workout in warm conditions for a lengthy amount of time with no fluids, you are dehydrated. b. Hydrate by o Drinking water during the day o Drinking sports drinks during and after exercise (with a carbohydrate level of 7% or less) 2) Nutrition a. You are not eating right when o You choose McDonalds over Subway o You eat every meal until you are so full it hurts o You are constantly tired o Everything you put on your plate is a shade of brown o You don t consume some form of carbohydrates/sugars & proteins within 1 hour of workout o You don t know what to eat b. You are eating right when o You put down the donut and pick up the fruit/bowl of cereal o You eat until you are content not stuffed o You have energy to get through the day o The food you eat has color o You consume some form of carbohydrates/sugars & proteins within 1 hour after working out workout o You make good choices about your diet 3) Sleep and rest for productive workouts a. You are not resting/sleeping right when o You are not getting 8 hours of sleep a night (look up studies on sleep deprivation and athletics) o You are constantly tired, hurt, injured or don t have enough energy to start/finish workouts o Your sleeping patterns are not routine b. You are resting/sleeping right when o You are getting 8-9 hours of sleep a night (more is generally not needed) o You are recovered between workouts and staying healthy o You are in a routine with your sleeping patterns and lifestyle

Phase I - IV (June 22 nd Sept 27 th ) Monday Acceleration/Speed Development/Plyos/Weights Tuesday Recovery/Fitness/Core Wednesday Tempo (Endurance)/Fitness/Weights Thursday Recovery/Fitness/Core Friday Hill Strength/Strength Endurance/Weights Saturday Recovery/Endurance Sunday - Rest Notes: 1) Tuesday/Thursday workouts are meant for recovery and fitness - Complete activities on your own a. Easy run b. Yoga/Pilates c. Swimming d. Biking/Elliptical e. Ultimate Frisbee f. Activity of your choosing ** Plus - Core circuit routine of choice (Back, Meathead, Myrtl, Pedestal #1, Special Abs) 2) Monday/Wednesday/Friday workouts should not last more than 1.5 to 2 hours 3) Saturday s workouts are designed to be an easy run or active recovery of hiking, biking, swimming etc - 100-200m runners should use this workout as a flush for the system. - 400m - 400m hurdlers-800m runners should use this to increase their strength abilities to handle higher volume training Complete workouts and maintain consistency toward fitness goals and arrive healthy and hungry for a great season!

Phase I (June 22 nd July 12 th ) 3 weeks Monday: Speed/Power Development *Warm-up: 5-10 min jog, dynamic stretching, 3-4 Sprint Drills of your choice to get body loose *These sprints should NOT be max effort. Concentrate on proper running form* *Complete backward runs immediately after forward sprints then take the prescribed rest* Week #1 3 x (50m sprint forward/50m backward run 2 min rest 100m sprint forward/100m backward run 4 min rest) Week #2 4 x (50m sprint forward/50m backward run 2 min rest 100m sprint forward/100m backward run 4 min rest) Week #3 5 x (50m sprint forward/50m backward run 2 min rest 100m sprint forward/100m backward run 4 min rest) *Warm-down 5 min jog/4x8 Hurdle Over-Unders/Weights* Active Recovery Your choice (see list) 400m & 800m runners encouraged to run of 20+ minutes Core circuit of choice Wednesday: Aerobic Development Warm-up 6-8min, Stretching holds of 10-12sec Work @ 160-180 BPM heart rate complete workout on Grass, Dirt, Trails (NOT ON PAVEMENT IF POSSIBLE) Week #1 Group A - 5 x 1 min on/1 min off Group B - 5 x :45sec on/1 min off (steady run of medium/hard effort for 1 min and jog easy for 1 min DON T WALK) Week #2 Group A - 6 x 1 min on / 1 min easy Group B - 6 x :45sec on/1 min off Week #3 Group A - 7 x 1 min on / 1 min easy Group B - 7 x :45sec on/1 min off *5:00 Warm-down/Stretch/Weights* Thursday: Recovery Active Recovery Your Choice + 8 min abs (30 sec of Abs/30 sec of rest x 8) Everyone Rope or Hurdle Stretching Routine for holds of 45-60 seconds for flexibility Friday: Running form/strength Endurance/Core Strength Warm-up-8-10min Week #1-3 Choice of Stadiums or Hills Start with 8 reps and add one rep every week. Group A = 8x8 sec powerful form running Group B = 8x6sec powerful form running FOCUS: Full-push from leg that strikes the ground, high knees, ankle dorsi-flexed (toe up), use your arms, keep upper body directly over your foot strike *Warm-down 5 min/stretch/weights* Saturday: Group A - 20-35 min Active recovery or cross country run preferred Group B 15-20 min - Active recovery Sunday: Complete Rest or Active Rest as desired

Change of Pace Week #1 (July 13 th July 19 th ) Monday: Backward Challenge *5:00 Warm-up Jog and Dynamic Stretching w/ 3-4 Sprint Drills of your choice* *Complete the 4 rounds as fast as you can and record the total time it takes you to complete the challenge* Challenge: 4 Rounds of the following exercises: 50m forward run 50m backward run 100m forward run 100m backward run *Warm-down of your choice / Weights* Active Recovery Your choice(see list) 400m & 800m runners encouraged to run of 20+ minutes Core circuit of choice Wednesday: Kirani James Challenge *5:00 Warm-up Jog and Dynamic Stretching/Flexibility w/ 3-4 Sprint Drills* *Complete the 3 rounds as fast as you can and record total time it takes you to complete the challenge* Challenge: 3 Rounds of the following exercises: 25 Air Squats 20 Tuck Jumps (bring knees to chest on every jump) 15 Push-ups 400m run *Warm-down of your choice / Weights* Thursday: Recovery Active Recovery Your Choice + 8 min abs Everyone Rope or Hurdle Stretching Routine for holds of 45-60 seconds for flexibility Friday: 5 Round Burpee Buster *5:00 Warm-up Jog and Stretch* *Record total number of burpees you complete in the challenge* *BURPEE: From standing position, lay down and touch chest to ground stand back up and jump while clapping above your head* Challenge: 5 rounds of the following: 1 minute to run 100 meters AND complete as many burpees as you can, then rest 1 minute. At the top of each 2 nd minute START running again (2:00, 4:00, 6:00, 8:00) *Warm-down of your choice / Weights* Saturday: Active Rest Sunday: Active Rest

Phase II (July 20 th August 9 th ) 3 weeks Monday: Speed Development Speed/Power Warm-up- 5-10min jog, Stretch, 3-4 Sprint Drills of your choice to get body loose Week 1 Drills 3X10m A-March, 3X15m A-Skip, 3X20m A-Run, 3X25m Straight Leg Bound Running 4X50m Form Runs (Accel 30m, form run 20m) @ at 90%, Recovery(R)/100m Walk back Plyo s 3X30m Skip for Height, 3X30m Skip for Distance, 3X3 Split Lunge Jumps Week2 Drills 4X10m B-March, 4X15m B-Skip, 4X20m Carioca, 4X25m Straight Leg Bound Speed Running 5X50m Form Runs (Accel 30m, form run 20m) @ at 90%, Recovery(R)/100m Walk back Plyo s 4X30m Skip for Height, 4X30m Skip for Distance, 4X3 Split Lunge Jumps Week 3 Drills 5X10m A-March, 4X15m A-Skip, 5X20m A-Run, 5X25m Straight Leg Bound Running 6X50m Form Runs (Accel 30m, form run 20m) @ 90%, Recovery(R)/100m Walk back Plyo s 5X30m Skip for Height, 5X30m Skip for Distance, 5X3 Split Lunge Jumps *Warm-down 5 min jog/4x10 Hurdle Over-Unders/Weights* Active Recovery Your choice(see list) 400m & 800m runners encouraged to run of 20+ minutes Core circuit of choice Wednesday: Aerobic Development Warm-up 6-8min, Stretching holds of 10-12sec Work @ 160-180 BPM heart rate complete workout on Grass, Dirt, Trails (NOT ON PAVEMENT IF POSSIBLE) Week #1 Group A - 5 x 1:30 min on/1 min off Group B - 5 x 1:00 min on/1 min off (same steady run of medium/hard effort from Phase 1 DON T WALK) Week #2 Group A - 6 x 1:30 min on / 1 min easy Group B - 6 x 1:00 min on/1 min off Week #3 Group A - 7 x 1:30 min on / 1 min easy Group B - 7 x 1:00 min on/1 min off *5:00 Warm-down/Stretch/Weights* Thursday: Recovery Active Recovery Your Choice + Core Circuit of Choice Everyone Rope or Hurdle Stretching Routine for holds of 45-60 seconds for flexibility Friday: Running form/strength Endurance/Core Strength Warm-up-8-10min Week #1-3 Choice of Stadiums or Hills Start with 4 reps and add one rep every week. Group A = 4X15 sec + 4x10 sec aggressive form running Group B = 4X 10sec + 4x8 sec aggressive form running FOCUS: Full-push from leg that strikes the ground, high knees, ankle dorsi-flexed (toe up), use your arms, keep upper body directly over your foot strike *Warm-down 5 min/stretch/weights* Saturday: Group A - 25-40 min Active recovery or cross country run preferred Group B 15-20 min - Active recovery Sunday: Complete Rest or Active Rest as desired

Phase III (August 10 th August 30 th ) 3 weeks Monday: Speed Development Speed/Power Warm-up- 5-10min jog, Stretch, 3-4 Sprint Drills of your choice to get body loose Week 1 Drills 4X15m A-March, 4X20m A-Skip, 4X25m A-Run, 4X30m Straight Leg Bound Running 4X60m Form Runs (Accel 30m, form run 30m) @ at 90%, 4:00 Recovery Plyo s 2X30m Skip for Height, 1X30m Skip for Distance, 2min jump rope, 2X3 Split Lunge Jumps Week2 Drills 5X15m B-March, 5X20m B-Skip, 5X25m Carioca, 5X30m Straight Leg Bound Speed Running 5X60m Form Runs (Accel 30m, form run 30m) @ at 90%, 4:00 Recovery Plyo s 2X30m Skip for Height, 1X30m Skip for Distance, 3min jump rope, 3X3 Split Lunge Jumps Week 3 Drills 6X15m A-March, 6X20m A-Skip, 5X25m A-Run, 6X30m Straight Leg Bound Running 6X60m Form Runs (Accel 30m, form run 30m) @ 90%, 4:00 Recovery Plyo s 2X30m Skip for Height, 1X30m Skip for Distance, 4min jump rope, 4X3 Split Lunge Jumps *Warm-down 5 min jog/4x10 Hurdle Over-Unders/Weights* Active Recovery Your choice(see list) 400m & 800m runners encouraged to run of 20+ minutes Core circuit of choice Wednesday: Aerobic Development Warm-up 6-8min, Stretching holds of 10-12sec Work @ 160-180 BPM heart rate complete workout on Grass, Dirt, Trails (NOT ON PAVEMENT IF POSSIBLE) Week #1 Group A - 4 x 2:00 min on/1:30 min off Group B - 4 x 1:30 min on/1:30 min off (same steady run of medium/hard effort from Phase 1 DON T WALK) Week #2 Group A - 5 x 2:00 min on / 1:30 min easy Group B - 5 x 1:30 min on/1:30 min off Week #3 Group A - 6 x 2:00 min on / 1:30 min easy Group B - 6 x 1:30 min on/1:30 min off *5:00 Warm-down/Stretch/Weights* Thursday: Recovery Active Recovery Your Choice + Core Circuit of Choice Everyone Rope or Hurdle Stretching Routine for holds of 45-60 seconds for flexibility Friday: Running form/strength Endurance/Core Strength Warm-up-8-10min Week #1-3 Choice of Stadiums or Hills Start with 4 reps and add one rep every week. Group A = 4X20 sec + 4x15 sec aggressive form running Group B = 4X12sec + 4x10 sec aggressive form running FOCUS: Full-push from leg that strikes the ground, high knees, ankle dorsi-flexed (toe up), use your arms, keep upper body directly over your foot strike *Warm-down 5 min/stretch/weights* Saturday: Group A - 20-45 min Active recovery or cross country run preferred Group B 15-20 min - Active recovery Sunday: Complete Rest or Activity as desired

Change of Pace Week #2 (August 31 st September 6 th ) Monday: Summer Conditioner *5:00 Warm-up Jog and Dynamic Stretching w/ 3-4 Sprint Drills of your choice* *Complete as fast as you can and record the total time it takes you to complete the conditioner* Conditioner Exercises: Run 100m after each of the following: 30 Jumping Jacks / 20 Mountain Climbers / 40 Knuckles 2 Knees / 20 Push-ups / 20 Prisoner Squats / 20 Side Lunges (10 each leg) / 40 Russian Twist Abs (20 each side) / 20 Front Lunges (10 each side) *Warm-down of your choice / Weights* Active Recovery Your choice(see list) 400m & 800m runners encouraged to run of 20+ minutes Core circuit of choice Wednesday: Diagonal Challenge *5:00 Warm-up Jog and Dynamic Stretching/Flexibility w/ 3-4 Sprint Drills* *Complete as fast as you can and record total time it takes you to complete the challenge* Challenge Exercises: Complete 3 sets of the following: - Run diagonal of field followed immediately by 30sec front elbow plank - Run diagonal of field followed immediately by 30sec back elbow plank - Run diagonal of field followed immediately by 15sec lateral elbow plank right/15sec lateral elbow plank left - Take 3 min rest before beginning next set *Warm-down of your choice / Weights* Thursday: Recovery Active Recovery Your Choice + 8 min abs Everyone Rope or Hurdle Stretching Routine for holds of 45-60 seconds for flexibility Friday: Reverse Burpee Challenge *5:00 Warm-up Jog and Stretch* *Complete as fast as you can and record total time it takes you to complete the challenge* *REVERSE BURPEE: From standing position, lay down and touch shoulder blades to ground stand back up and jump while clapping above your head* Challenge: 30 Reverse Burpees Run 1 mile 30 Reverse Burpees *Warm-down of your choice / Weights* Saturday: Active Rest Sunday: Active Rest

Phase IV (September 7 th September 27 th ) 3 weeks Monday: Speed Development Speed/Power Warm-up- 5-10min jog, Stretch, 3-4 Sprint Drills of your choice to get body loose Week 1 Running 4X30m MAX effort SPRINTS, 5:00 Recovery Plyo s 3X30m Skip for Height, 3X30m Skip for Distance, 2X6 Split Lunge Jumps, 5 min jump rope Week2 Running 4X40m MAX effort SPRINTS, 6:00 Recovery Plyo s 3X30m Skip for Height, 3X30m Skip for Distance, 2X6 Split Lunge Jumps, 6 min jump rope Week3 Running 4x50m MAX effort SPRINT, FULL Recovery Plyo s 3X30m Skip for Height, 3X30m Skip for Distance, 2X6 Split Lunge Jumps, 7min jump rope *Warm-down 5 min jog/4x10 Hurdle Over-Unders/Weights* Active Recovery Your choice(see list) 400m & 800m runners encouraged to run of 20+ minutes Core circuit of choice Wednesday: Aerobic Development Warm-up 6-8min, Stretching holds of 10-12sec Work @ 160-180 BPM heart rate complete workout on Grass, Dirt, Trails (NOT ON PAVEMENT IF POSSIBLE) Week #1 Group A - 3 x 3:00 min on/2:00 min off Group B - 4 x 2:00 min on/2:00 min off (same steady run of medium/hard effort from Phase 1 DON T WALK) Week #2 Group A - 4 x 2:30 min on / 2:00 min off Group B - 5 x 2:00 min on/2:00 min off Week #3 Group A - 5 x 2:30 min on / 2:00 min off Group B - 6 x 2:00 min on/2:00 min off *5:00 Warm-down/Stretch/Weights* Thursday: Recovery Active Recovery Your Choice + Core Circuit of Choice Everyone Rope or Hurdle Stretching Routine for holds of 45-60 seconds for flexibility Friday: Running form/strength Endurance/Core Strength Warm-up-8-10min Week #1-3 Choice of Stadiums or Hills Start with 8 reps and add one rep every week. Group A = 8 X 20 sec aggressive form running Group B = 8 X 15sec aggressive form running FOCUS: Full-push from leg that strikes the ground, high knees, ankle dorsi-flexed (toe up), use your arms, keep upper body directly over your foot strike *Warm-down 5 min/stretch/weights* Saturday: Group A - 20-45 min Active recovery or cross country run preferred Group B 15-20 min - Active recovery Sunday: Complete Rest or Activity as desired

Testing Week (September 28 th October 4 th ) Monday: - Vertical Jump 2 attempts - 60m Test (30m Start/30m Fly) 2 attempts - Standing Long Jump 2 attempts - 5 Bound for Distance 2 attempts Wednesday: - Recovery Thursday: Shot Put Throws - OHB Over the Head Behind - BLF Between the Legs Forward Friday: - 20 sec Test for Distance - 50 sec Test for Distance Saturday: Active Rest Sunday: Active Rest