Indoor Update - January 1, 2012

HAPPY NEW YEAR!!!

GOALS and the NEW YEAR
I hope you’ve had a good break and return to school refreshed, ready to work hard. I also hope you have taken a little time to set some goals for the new year- both individual and TEAM goals. There is one goal that it would be great if everyone made: To do something EVERYDAY to increase your chances of being successful in May in your chosen event(s). Of course that would include completing every workout to the best of your ability. But it would also mean icing, stretching, lifting, etc.. And if injured, doing whatever you can to return to action as soon as possible. This is a generic goal to go along with your more specific, personal goals.

DAILY WORKOUTS
I’ve decided to make a change in our routine. We will meet for a few minutes each day in Room 2118 at 2:40 for Roll Call and to go over the workouts and any changes. Please be there on time. Attendance at these workouts is mandatory for anyone who wants to go to Simplot.

USU CAMPS
Bring your form and $30 to me by Wednesday if you are planning on going to the USU Camps. Have the checks made out to USU Track. After Wednesday, it will cost $50 if you wish to attend. There is no bus to the camps- you will have to arrange your own transportation. If you are planning on going to a Friday and Saturday camp and would like to stay in Logan, let me know. I will arrange for motel rooms if there are enough interested.

USU INDOOR MEET (January 14th)
Our first meet will be at USU. We will have a bus. I will be handing out information later in the week.

SIMPLOT GAMES
Information covering the Simplot Games will be handed out later in the week. Attendance at the daily workouts is mandatory if you would like to be invited to this great meet.

UPCOMING SCHEDULE
Jan 4 - Deadline for USU Camp $$/Waiver
Jan 6/7 - USU Camps
Jan 14 - USU Indoor Meet
Jan 20/21 - WSU Indoor Meet
Jan 26 - Utah Distance Challenge @ Olympic Oval
*Jan 27/28 - Boise New Balance Inv.@ Boise, ID.
Feb 3/4 - UHSTCA Indoor Championships @ Olympic Oval
Feb 16-18- Simplot Games

T-SHIRTS
I have ordered some t-shirts like last years- grey with a Superman “S” on the front. If you want one, pay $10 in the office and bring me the receipt.

Indoor Update - December 11, 2011

Titan Indoor Track Update - December 11, 2011

GOOD FIRST WEEK
Our first week was a pretty good start to the season. We had over 70 Titans involved with the early workouts. However, we need MANY more. Help recruit. Bring in some new Titans.

MONDAYS
Reminder that we will meet at 2:30 every Monday to go over the workouts for the week and to pass out any additional important information.

WORKOUT SCHEDULES
Check the workout schedule carefully. There are several changes from the original handed out at the indoor meeting. I’ve included updated workouts below- but there could be more changes.


Team Workouts for December 12th to 16th

MONDAY
EVERYONE
Meet in Room 2118 after school to go over the week’s workouts and pickup any new club information.
Weight Training Introduction - Weight Room at about 2:50
DISTANCE
5-7 mile TR + 4-6 x strides

TUESDAY
SPRINTS, HURDLES, JUMPS
Speed Camp - Meet in Room 2118 @ 2:30
DISTANCE
3-7 mile TR + 4-6 x strides
POLE VAULT
Jumping after Speed Camp

WEDNESDAY
SPRINTS, ALL JUMPS
5 minute jog
Sprint Mechanic Drills
8 laps of Straightaway Strides on Indoor Track
DISTANCE
6-10 x 400's on Outdoor Track - weather permitting
3-4 mile TR
HURDLES
5 minute jog
Sprint Mechanic Drills
Hurdles Drills in Hallway
5 laps of Straightaway Strides on Indoor Track
THROWS
Introduction to Shot Put - Meet in Room 2118 @ 2:30
We will be doing drills and throwing against the wall

THURSDAY
SPRINTS, HURDLES, POLE VAULT
Good Warmup and Drills
15-20 minute Stadium Stairs Run - weather permitting
DISTANCE
4-7 mile TR
4-6 x Strides
HIGH JUMP
Introduction to High Jump - Meet in Room 2118 @ 2:30
We will be jumping
THROWS
Footwork Drills
Throwing in Hallway

FRIDAY
SPRINTS, HURDLES, JUMPS
Speed Camp - meet in Small Gym @ 2:30
POLE VAULT
Speed Camp - we will jump after
DISTANCE
3-6 mile Fartlek Run
THROWS
Footwork Drills
Lift Weights
10 x 20's

Indoor Meet and Camp Schedule

MEET and CAMP SCHEDULE
Dec 6 Indoor Meeting 2:30 Little Theater
Dec 6 PV Camp 3:30 Small Gym
Dec 7 Hurdle Intro 2:30 Room 2118
Dec 8 PV/Speed Camps 2:30 Small Gym
Dec 12 Weight Training Intro 2:30 Weight Room
Dec 13 PV/Speed Camps 2:30 Room 2118
Dec 14 Throwers Intro 2:30 Room 2118
Dec 16 PV/Speed Camps 2:30 Room 2118
Dec 30/31 BYU Camps TBA BYU
Jan 6/7 USU Camps TBA Utah State
Jan 13/14 BYU Indoor TBA BYU
Jan 14 USU Indoor TBA Utah State
Jan 20/21 WSU Indoor TBA Weber State
Jan 27 Distance Challenge TBA Kearns Ice Oval
Feb 3/4 UHSTCA Indoor TBA Kearns Ice Oval
Feb 16-18 Simplot Games TBA Idaho State

Indoor Track Information

Welcome to the Syracuse Indoor Track and Field Club. Through the years, many State Champions had their first taste of the sport in an indoor program. Approach this opportunity with a positive attitude, willing to learn as you meet new challenges. You have no idea where the journey may take you.

WORKOUTS AND PRACTICES
Each Monday (and Jan. 3rd), we will meet in Room 2118 at 2:40 to go over the weekly workout schedule. These schedules and other workout meet information will also be posted in the window of room 2118 as well on the web site.
Much of the training will be done on your own. We expect all of you to complete the daily workouts to the best of your ability. Daily Roll will be taken to help determine Simplot eligibility.

WEB SITE
Meet and Workout Information, Records, Results, Performance Lists, Links to Track Sites, Pictures, etc., are posted on the following web site: www.titantrack2012.blogspot.com. REFER TO IT OFTEN.

WORKOUT TERMS
TR- Training Run- this is simply a continuous run at a fairly comfortable pace. Keep the heart rate up at a training level.
FR- Fartlek Run- a continuous run where you change pace at different intervals. Ex.: 1 minute fast, 2 minutes recovery, etc.
Plyometrics- jumping, bounding drills. Ex. Jumping rope, box hops, double leg hops, line hops, etc.
Stadium Stairs Run- run up a stadium aisle, cross over to the next, run down, cross over, run up, etc.
Stadium Run- same as above, but include 3/4 lap jog between each set of stairs.
Stadium Hills- sprints up the hill west of the Stadium- begin about 20m before the hill, sprint to the top.

EVENTS CONTESTED IN INDOOR MEETS
55/60m Hurdles, 55/60m Dash, 200m Dash, 400m Dash, 800m Run, 1600m Run, 3200m Run, Shot Put, High Jump, Pole Vault, Weight Throw, Long Jump, 4x200m Relay, 4x400m Relay, 4x800m Relay, and Medley Relay.

CAMPS/CLINICS
Titan Camps/Clinics- Various Days. Come learn about and try any event. ALL Sprinters, Hurdlers, and Jumpers should attend the Speed Camp beginning Dec 8th.
BYU Track Camps- Dec 30 5:00 pm, Dec 31 9:00 am. HJ, LJ, PV, Sprints, Hurdles and Throws are covered. $65, $50 if more than five go. I will pay $20. Must register with me by Christmas break. The price includes a t-shirt and lunch.
USU Track Camps- Jan 6th- HJ, Hurdle and Javelin Camps: Jan 7th- Throws, Sprint, Distance and PV Camps. The camps cost $30 if you register with me by Jan 4th, $50 after that. Price includes a t-shirt and meal.

COST OF INDOOR TRACK
The cost of most meets is $4.00 - $5.00 for each athlete. You pay for meets. There is no club fee.

SIMPLOT GAMES
The Simplot Games Meet is the highlight of the Indoor season. This is the largest Indoor Track meet in the U.S. We will take about 40-50 athletes to compete at the Minidome in Pocatello, Idaho, leaving Feb. 16th after school and returning Feb. 18th. The cost of the trip will be about $100. Not everyone will be invited to go. The criteria for selection is:
1. Best marks at the first two indoor meets;
2. Attendance at scheduled event practices and clinics ;
3. Completion of workouts on your own;
4. How much "attention" you require on the trip;
5. Academic and citizenship eligibility. Athletes attending Simplot must be eligible according to the criteria set by the school for extra-curricular activities.

BODY CONDITIONING
Those who are 100% certain they are going to participate in Outdoor Track and Field should try to get into 8th period Advanced Team Conditioning class 2nd semester. It is not mandatory, but can be an advantage.

GET STARTED NOW!! Spread the word and do some recruiting. Help us get as many involved as possible and have a fun, successful experience.