Western Runners Club

Western Runners Club
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Wednesday, December 5, 2012

Opportunities for winter training

As the old adage goes, you're either getting better or you're getting worse. Athletes who are not participating in a winter sport have several options for pre-season training.
Three areas that athletes can improve are muscular endurance, explosive strength, and cardiovascular conditioning. Organized strength training workouts for male and female athletes grades 7-12 are happening before and after school, every Monday and Wednesday. Morning workouts start at 6 a.m. in the weight room, which is temporarily located in the middle school. There's also a morning workout each Thursday. After school workouts begin at 2:45 p.m. on Mondays and Fridays, 1:45 p.m. on Wednesdays, with athletes warming up in the small or big gym before heading over to the weight room.
Female athletes can check with Coach Wilcox or Coach Sharp to get specific run workouts. Likewise, Coach Sponsler has a couple handouts for male athletes regarding what kind of conditioning work they can be doing throughout the winter.
Finally, to tie everything together, on Thursdays this winter, Coach Sharp is leading Insanity! workouts after school in her classroom.
Another old saying compares training to building a pyramid: the wider the base, the higher the peak. The stronger and better conditioned we are in March, the higher we'll stand on the podiums in June.

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