Alexis S.

I cheered and ran track in high school and college. I am currently helping to train my little brother who is training for college and is hopeful for the Olympics. I have been a personal trainer for 6 years for men and women. I would love to work with high schoolers.

I competed at Chattanooga Christian and Rhea County high school and in college I got a full ride for Cheerleading and Track to the University of the Cumberlands.

This will depend on what specifically needs training and what events the athlete will be working on.

Open with

Lex N (alexissholl@gmail.com)

FIRST 4-5 WEEKS SCHEDULE

1. Warm up: 800M (100M sprint; 100M walk) each lap faster; last lap 200M sprint

2. Drills: Do 5 from each column

3. 2 X 300 Meter: 70% on 200M; 80% last 100M/ rest 15’

4. 2 X 100 Meter: 75%; rest 30”

5. 4 X 40 Meter: Quick; rest 20”

1. Warm up: 800M (100M sprint; 100M walk) each lap faster; last lap 200M sprint

2. Drills: Do 5 from each column

3. 8 X 100 meter: 70% keep same pace; rest 3’

4. 6 X 150 meter Long Hills: Slow run; rest is slow jog back.

5. Exercises: 3 from each column

1. Warm up: 1 mile (100M sprint; 100M walk) each lap faster; last lap 200M sprint

2. Drills: Do 5 from each column

3. 4 X 300 meter Event run: 70% first 200M; 80% last 100M; rest 5’

4. 2 X 200 meter: Speed 30 – 40 seconds; rest 30”

5. 4 X 40 meter: Speed 90% max; rest 30”

1. Warm up: 800M (100M sprint; 100M walk) each lap faster; last lap 200M sprint

2. Drills: Do 5 from each column

3. 1 X 150 meter at Quick speed like it’s 200M race; rest 15’

4. 4 X 200 meter 70% ; rest 5’

5. Exercises: 3 from each column

1. Warm up: 800M (100M sprint; 100M walk) each lap faster; last lap 200M sprint

2. Drills: Do 5 from each column

3. 3 X 200 meter Speed: each rep is faster than previous by 1 -2 seconds; rest 3’

4. 400 meter to 800 meter relay hand offs.

Leg Swings Foot Drills A-skip 20M; Jog 30M

In place Spider Man 4 E. L. Knee to Chest 20M; Jog 30M Carioca 30M and back

Lying figure 4 stretch 2 E. L. Skip with Claw 20M; Jog 30M Backward Run 40M with 10M

Modified Hurdler 2 each leg Loose High Skip 30M; Jog 20M Lunge 20M; Jog 30M

Pinnochio 30M; Jog 20M High Knee 30M; Jog 20M 30M sprint; 20M decelerate

Fire Hydrant 10 each leg Carioca with High Knee 30M Step with wide swing to side

Butterfly stretch 30 ankle bounce with 30M

lead in

20M; 30M Jog

Backward run 50M

sprint; 20M decelerate

Body Weight CORE PLYOMETRICS

25 Push Ups 20 V-Sit Up Cones: 3 reps each leg with

60 Second Plank 30 side crunch each side 20 Rocket Jumps

20 T Push Ups 30 second boat pose 10 standing long jumps

30 Sec. Side Plank each side 40 leg lift each leg 15 step ups each leg with 40M

30 Deep Squats 10 L –Overs 5 Hops-bounds each leg; 5

40M sprint

sprint

skips each leg; run 20M

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FIRST 4-5 WEEKS SCHEDULE

SUNDAY

1. Warm up: 800M (100M sprint; 100M walk) each lap faster; last lap 200M sprint

2. Drills: Do 5 from each column

3. 2 X 300 Meter: 70% on 200M; 80% last 100M/ rest 15’

4. 2 X 100 Meter: 75%; rest 30”

5. 4 X 40 Meter: Quick; rest 20”

MONDAY

1. Warm up: 800M (100M sprint; 100M walk) each lap faster; last lap 200M sprint

2. Drills: Do 5 from each column

3. 8 X 100 meter: 70% keep same pace; rest 3’

4. 6 X 150 meter Long Hills: Slow run; rest is slow jog back.

5. Exercises: 3 from each column

TUESDAY

1. Warm up: 1 mile (100M sprint; 100M walk) each lap faster; last lap 200M sprint

2. Drills: Do 5 from each column

3. 4 X 300 meter Event run: 70% first 200M; 80% last 100M; rest 5’

4. 2 X 200 meter: Speed 30 – 40 seconds; rest 30”

5. 4 X 40 meter: Speed 90% max; rest 30”

THURSDAY

1. Warm up: 800M (100M sprint; 100M walk) each lap faster; last lap 200M sprint

2. Drills: Do 5 from each column

3. 1 X 150 meter at Quick speed like it’s 200M race; rest 15’

4. 4 X 200 meter 70% ; rest 5’

5. Exercises: 3 from each column

FRIDAY

1. Warm up: 800M (100M sprint; 100M walk) each lap faster; last lap 200M sprint

2. Drills: Do 5 from each column

3. 3 X 200 meter Speed: each rep is faster than previous by 1 -2 seconds; rest 3’

4. 400 meter to 800 meter relay hand offs.

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DRILLS

Leg Swings Foot Drills A-skip 20M; Jog 30M

In place Spider Man 4 E. L. Knee to Chest 20M; Jog 30M Carioca 30M and back

Lying figure 4 stretch 2 E. L. Skip with Claw 20M; Jog 30M Backward Run 40M with 10M

lead in

Modified Hurdler 2 each leg Loose High Skip 30M; Jog 20M Lunge 20M; Jog 30M

Pinnochio 30M; Jog 20M High Knee 30M; Jog 20M 30M sprint; 20M decelerate

Fire Hydrant 10 each leg Carioca with High Knee 30M Step with wide swing to side

20M; 30M Jog

Butterfly stretch 30 ankle bounce with 30M

sprint; 20M decelerate

Backward run 50M

EXERCISES

Body Weight CORE PLYOMETRICS

25 Push Ups 20 V-Sit Up Cones: 3 reps each leg with

40M sprint

60 Second Plank 30 side crunch each side 20 Rocket Jumps

20 T Push Ups 30 second boat pose 10 standing long jumps

30 Sec. Side Plank each side 40 leg lift each leg 15 step ups each leg with 40M

sprint

30 Deep Squats 10 L –Overs 5 Hops-bounds each leg; 5

skips each leg; run 20M

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100m
•Warm up: 1 mile in and outs (100M sprint; 100M walk) each lap faster; last lap 200M sprint
•STRETCHES
•Drills
•2 X 300 Meter: 70% on 200M; 80% last 100M/ rest 15’
•2 X 100 Meter: 75%; rest 30”
•4 X 40 Meter: Quick; rest 20”

400m
•Warm up: 1 mile in and outs (100M sprint; 100M walk) each lap faster; last lap 200M sprint
•STRETCHES
•Drills
•2 X 500 Meter: 70% on 400M; 80% last 100M/ rest 5’ between 15’ at end
•2 X 200 Meter: 75%; rest 30”
•4 X 40 Meter: Quick; rest 20

This is just a simple run through of the kinds of workouts that I go through with track and field clients.