Calendar

2023-24 Indoor & Outdoor Training Calendar

Weight Lifting

Throwers

• Block 1 (11/28 – 12/23) – Mondays, Tuesdays, Thursdays, Fridays
• Block 2 (1/2 – 1/27) – Mondays, Tuesdays, Thursdays, Fridays
• Block 3 (1/30 – 2/9) – Mondays, Wednesdays, Thursdays
• Block 4 [Jav Included] (3/6 – 3/31) – Mondays, Tuesdays, Wednedays, Fridays

Javelin Specific

• Block 1 (11/28-12/23) – Tuesdays
• Block 2 (1/3 – 1/24) – Tuesdays

Sprinters

• Block 1 (11/28 – 12/23) – Mondays, Tuesdays, Thursdays
• Block 2 (1/2 – 1/27) – Mondays, Tuesday, Thursdays
• Block 3 (1/30 – 2/8) – Mondays, Wednesdays
• Block 4 (3/6 – 3/31) – Mondays, Wednesdays, Extra

Distance

• Block 1 (11/28 – 12/23) – Mondays, Wednesdays
• Block 2 (1/2 – 1/27) – Mondays, Wednesdays
• Block 3 (1/30 – 2/8) – Mondays, Wednesdays
• Block 4 (3/6 – 3/31) – Mondays, Wednesdays, Extra

Event Groups

Javelin

• December Routine

Pace Charts

400m/200m Intensive Tempo/Special Endurance Chart

Cross Country/Distance Pace Chart

Warm Up, Cool Down & Drills

Warm Up Cheat Sheet

General Strength/Circuits/Plyos/Gymnastics

NEW!!! 2023-24 Plyometric List

Circuits, Plyos & Gymnastics

Speed

FJ Max Velocity & Acceleration Charts

Speed Ladder Drills

Injury Prevention

Foam Rolling

IT Band Stretching