A-Jock's Famous Track Workout for the Unrunner NEW AND IMPROVED!

Aquajock

Aquajock

Cathlete
Greetings, sportsfans! A few weeks ago I put up my Famous Track Workout system for the Unrunner (link to original thread below). I'm happy to report that I have expanded the cardio drills idea list to include tons, oh just TONS of new nosebleed drills, and . . .

AND . . .

In an immediate follow-up to this initial post, I will be posting a list of upper body drills using a resistance band, for those who wish to design a circuit-style workout by interspersing band drills with their cardio drills rather than an interval-blast-recovery workout. Stay tuned, have fun, and let me know if you have any questions!

Love,

A-Jock

http://cathe.com/forum/showthread.php?t=276076&highlight=famous



CARDIO:

PLYO LOW FRONTAL PLANE
Plyo jacks
Power plyo jacks (a la Shaun T)
3 Power hops forward + 180-degree turn
Ice breakers
Hammer smash lunges with core twist
Zig-Zag bounding jumps forward + turn
Curtsey leaps a la Bento
Line taps
Lateral shuffles dynamic arms Bento
Side-to-side slalom jumps + plyo lunges (frontal AND sagittal)
Lateral leaps low
2 power lunges and 2 power hops (frontal AND sagittal)
180-degree turn squat jumps
3 Power hops fwd + 180-degree turn squat jumps
Squat + roundhouse
Lateral shuffles + power jumps
Lateral leaps high-knee
Belt kicks with ice breakers (frontal AND sagittal)
Side-to-side slalom jumps
Sumo squats
Plie jacks, power hops + jacks
Dynamic windmills
Globe jumps fwd / right / back / left
Elbow-strikes in a lateral moving squat
Plie jacks pure and simple
Lateral low-down suicides
Frog Jumps (squat jumps forward and back, touching floor

PLYO LOW SAGITTAL PLANE
Plyo lunges
One-legged hops in place
Bounding jumps forward + turn
Sustained plyo lunges (one side)
Vertical jumps floor-to-ceiling
Rear lunge into front kick (grounded)
Power Knees straight leg, bent-knee, LOW one hand on floor
One-legged bounding hops forward
One-legged bounding hops zig-zag
Butt-Kick Lunges
Forward moving lunge-kicks with a turn

PLYO HIGH
Vertical jumps
Tuck jumps legs in
Tuck jumps legs wide
Diamond jumps
Airborne jacks

RUNS + HIGH-KNEE KICKS
Sequential power kicks
High-knee runs in place legs wide
Power knees
High-knee runs in place legs in
High-Knee Mountain Climbers (high knee runs "climbing" with the arms)
High-knee bounding forward
Wide high-knees Mylrea #7
Heismans
Vertical switch kicks FAST!
Vertical switch kicks SLOW HOLD!
1-2-3 Heismans
Switch kicks on floor!
Side scoots + core knee repeater abducted (CCC)
Running Man
High-knee runs with core twist
"Explosive Running Man" touching floor
Grounded push-kicks extended sets each leg
Kick / step back (Charleston-esque)
SPEED: Football runs in / wide
SPEED: Football runs with boxer’s flurry
SPEED: Football runs + push-ups
SPEED: Mylrea #10 “Peg-Legs”
SPEED: Sprint run and Heisman "hurdle jump"

MIXTURE DRILLS:
Plyo jacks + vertical jumps
Plyo jacks + airborne jacks
Plyo jack + airborne jack + vertical jump
Plyo jack + airborne jack + tuck jump
Low side-step with airborne jack
One-legged hops fwd / jack back
Deep side-step with vertical jump
Deep side-step + airborne jack, side-to-side
Line taps to one side + high-knee run back
Ice breakers + high-knee runs
Forward running suicides
Power hops fwd / vertical jumps back
Fast football feet + plyo lunges
Jacks + plyo lunges
“Hit The Floor”
Triceps Dips leg elevated
Football runs + push-ups
8 ice breakers and 8 push-ups
High-knee run / low sprint / plank runs
Wide fast feet fwd / back touch down
8 Tuck Jumps + 8 ice breakers
Football runs + Low Plank (HIT IT!)
Plie jacks with high knee runs
8 hooks and 4 high tuck jumps ("jump rope jumps")
Plyo jack + squat-thrust
PLYO JACKS + VERTICAL SWITCH KICKS
PLYO JACKS + FLOOR SWITCH KICKS
Plyo lunges + plyo jack
Plyo lunges + power hops
Plyo lunges + plie jack
PLYO LUNGES + VERTICAL SWITCH KICKS
PLYO LUNGES + FLOOR SWITCH KICKS
PLYO LUNGES + SEQUENTIAL POWER KICKS
180-degree squat-turns + fast feet in/wide
180-degree squat-turns + high-knee runs
180-degree squat-turns + plyo lunges
180-degree squat-turns + wide-legged squat-thrust
180-degree squat-turns + wide-leg high-knee runs
180-DEGREE SQUAT TURN + VERTICAL SWITCH KICKS
180-DEGREE SQUAT TURNS + FLOOR SWTICH KICKS
180-DEGREE SQUAT TURNS + SEQUENTIAL POWER KICKS
Bounding jumps fwd + fast feet in / wide
Bounding jumps fwd + high-knee runs
BOUNDING JUMPS FWD + SEQUENTIAL POWER KICKS - THESE ROCKED
BOUNDING JUMPS FWD + VERTICAL SWITCH KICKS
BOUNDING JUMPS FWD + SWTICH KICKS ON FLOOR
Power hops fwd + fast-feet in / wide
Power hops fwd + wide high-knee runs
Power hops fwd + wide-legged squat thrust
POWER HOPS FWD + SEQUENTIAL POWER KICKS
POWER HOPS FWD + VERTICAL SWITCH
POWER HOPS FWD + SWTICH KICKS ON FLOOR
Line taps side-to-side + fast football runs
Line taps side-to-side + high-knee runs in
Line taps side-to-side + high knee runs wide
Line taps side-to-side + vertical jumps
LINE TAPS SIDE-TO-SIDE + VERTICAL SWITCH KICKS
LINE TAPS SIDE-TO-SIDE + SWITCH KICKS ON FLOOR
LINE TAPS SIDE-TO-SIDE + SEQUENTIAL POWER KICKS
Line taps side-to-side + wide-legged squat-thrusts
Line taps side-to-side + plie jack
Sumo squats + high-knee runs
Sumo squats + sequential power kicks
Sumo squats + vertical switch kicks
SUMO SQUATS + SWITCH KICKS ON FLOOR - THESE ROCKED
Sumo squats + fast feet in / wide
Sumo squats + wide high-knee runs
Sumo squats + vertical jumps
Sumo squats + wide-legged squat-thrusts
Sumo squats + plie jack
Wide high-knee run + double-time wide run + triple time wide run + plank pike jumps
Jack-Knee FAST!
Airborne Jack + floor-to-ceiling vertical jumps

SQUAT-THRUST DRILLS:
Squat-thrust climbers
Squat-thrust leg-abduction jack (Bento)
Sprawl & Hook / Uppercut
Squat-thrust push-up
Squat-thrust + vertical jump
Squat-thrust tuck jump
Jump forward / squat-thrust / jack & turn
Jump / turn / squat-thrust push-up
Drop roll into explosive push-up
Roll back / triangle leg up (CCC)
Squat-thrust with tuck jump and sequential power kicks
Squat-thrust with tuck jump and front kicks
Squat-thrust with tuck jump and side kicks
Squat-thrust with tuck jump and plyo jacks
Squat thrust with tuck jump and plie jacks
Squat thrust with tuck jump and plyo lunges
Squat thrust with tuck jump and airborne jacks
Squat thrust with tuck jump and fast football feet
Squat thrust tuck jump + high-knee run
Squat thrust with tuck jump and grounded side to side hammer lunges
Squat thrust with tuck jump and grounded side lunge into knee lift
Squat thrust with tuck jump and sumo squats


MOUNTAIN CLIMBER LUNGE KICKS

CARDIO-PLANK DRILLS:
Moving push-ups (PLANK)
In/out in plank position feet wide
In/out in plank position feet close
Ski abs (obliques)
Butt Kicks / Floor Hops
Power push-ups jacking feet (Shaun T)
Rock Climbers in Plank
Mountain Climbers in Plank
In-Out + power push-ups jacking feet
Push-up into walking plank
Pike plank, feet wide - push feet off floor (over and over again) ("Pike Jumps)
Pike plank, feet wide - PENDULUM side to side (Pike "Pendulum")

CHALLENGE LAPS:
Lateral shuffles dynamic arms Bento
Line taps to one side + high-knee runs
High-knee bounding forward
Forward moving lunge-kicks + jogging sets

WARM-UP AND TRANSITIONAL DRILLS:
Alternating knees low impact
Alternating knees with a lift
3-knee repeater (soft)
Step-up with rear leg extension
3-count rear leg extension
Step-up with leg abduction (“bow-&-arrow” arms)
Step-up with leg abduction (long arms overhead)
1 knee lift + 2 sumo squats (Mindy)
Over-the-top with squat at bottom (step)
Power box around step (1+2+3+4)
Power-L's
Insole + leg abductions
On-step rear lunges into front kick (singles; 3-count; 7-count; 15-count) (step)
Dynamic windmills on step (8-count; 4-count; single-count) + Sculpt-15
7-count floor repeater HAND ON STEP (KEEP IT LOW!)

STEP-KICKBOX
Step + front kickbox kick alternating
Step + side kickbox kick alternating
Jump-step + front kickbox kick HOLD (Circuit Max)
Knee-smash + side kickbox kick
Knee-smash + side kickbox kick / Step + front kickbox (Power Circuit)
Power 7’s with speedbags
Step with crescent knee (High Step Challenge)

LOW IMPACT STEP
Core repeaters and leg-abduction repeaters
Low line taps on step
Charlestons on step
High kicks on step
Uneven push-ups off side of step w/ core twists + low squat and explode up
15-count floor repeater HAND ON STEP (KEEP IT LOW!)
Grounded uneven squat off side into high knee lift (Karen Voight)
3-knee repeater POWER grounded
7-knee repeater POWER grounded
15-knee repeater POWER grounded

PLYO ON STEP:
Power 3’s
Power 7’s
Power 15’s
3-knee repeater with leg abduction
3-knee repeater with knee lift, leg abduction and hip extension
7-knee repeater with leg abduction
Box jumps legs together
Box jumps legs wide
Box jumps legs wide + together
Box jumps legs wide + knee-lift (a la Mindy)
Uneven squats off narrow step
Uneven squats off wide step
3-count Over The Top with squat at bottom (step)
7 long hopturn
Power-L's + power squats with a turn (step)
Straddle jumps down/up narrow step + multi-plane jacks (step)
Jump wide / high knee / plyo jack (Mindy)
Alternating knees on step + jacks (2:00)
Squat box jumps on/off step + repeaters (2:00)
Drop-side uneven lunges (squats) one foot on step (weighted)
Lateral step-ups one foot on step (weighted)
Lunge taps on step
Power squats with a turn; Step-up + rear leg extension / leg abduction / front kickbox kick
UNEVEN POWER HOPS ON STEP (A LA MINDY)
SUMO SQUATS ON NARROW STEP (Over-The-Top with no rest on landing)
Uneven squats off narrow step
Power 4's + Power 7's (step)
Power Box + One-legged hops (step/floor)
3-count Over The Top with squat at bottom (step)
7 long hopturn + plyo jack + air jack (step/floor)
Power-3's + straddle-taps (step + floor) (do whole segment)
Box jumps + side-to-side slalom jumps + tuck jumps (step + floor)
Power-L's + power squats with a turn (step)
Plyo jacks w/ 180-degree turn + jump on/off step (step/floor)
Uneven plyo lunges on step (substitute floor plyo lunges)
Bounding jump + side jump + tuck jump + Power 3 (floor / step)
Wide uneven lunges (step)
Straddle jumps down/up narrow step + multi-plane jacks (step)
Plyo jack + air jack + tuck jump + alternating knees on step (floor / step)
Power 7's with leg abduction or hip extension
Jump wide/in on step + wide-legged vertical jump + traditional vertical jump (floor / step)
Power 7's / Power 15's and fast feet
Uneven lunges off wide step + "slam-its" (substitute over-the-top w/ squat at bottom)
Jump wide/in on step + plyo jacks
Plyo lunges
Elbow-to-knee + leg abductions + straddle-taps
Core repeaters and leg-abduction repeaters
Low line taps on step
Charlestons on step
High kicks on step

LOW IMPACT STEP:
Sumo squats + pulsing squats with a knee lift (variation: do these on step; hold weight) (floor / step)
On-step rear lunges into front kick (singles; 3-count; 7-count; 15-count) (step)
Dynamic windmills on step (8-count; 4-count; single-count) + Sculpt-15
Slam-Its (substitute Over-The-Top w/ squat) + alternating step-ups w/ leg abduction
Uneven push-ups off side of step w/ core twists + low squat and explode up
Side-to-side leaps + uneven side squat / knee lift / rear lunge / knee lift
 
UPPER BODY BAND DRILLS:

CHEST:
Vertical "bench presses" band around back or pole
Vertical pec flyes band around back or pole palms face IN
Vertical pec flyes band around back or pole palms face BACK
Push-ups with tight band over shoulders

BACK:
Band T-back squeeze
Back rows with band seated both hands palms in
Back rows with band seated both hands palms up
Back rows with band seated both hands palms down
Back rows with band standing bentover both hands
Back rows with band standing bentover both hands palms in
Back rows with band standing bentover both hands palms up
Back rows with band standing bentover both hands palms down
Back rows with band standing bentover single hand
T-Band flyes
Lat pulldown with band
Scapular retractions with band
Band pulldown from overhead
Doubled band pull-downs a la #1 (extra tension with band shorter length)
"Bow & Arrow"
Deadlifts + lunges
Standing bentover long-lever press back palms IN
Standing bentover long-lever press back palms BACK / UP

SHOULDERS:
Band front raise / long-lever shoulder flexion palms down
Band front raise / long-lever shoulder flexion palms IN
Band front raise / long-lever shoulder flexion palms UP
Band overhead press palms in
Band lateral raise long lever
Band lateral raise short lever / bent-elbow
Band upright rows palms face back
Band overhead press palms forward
Standing bentover band rear delt flyes
Seated band rear delt flyes
External rotations with band (single-handed)
Band pullbacks (arm abduction / adduction)
Close grip band pulls (rotator cuff) (double handed)
Band curls into overhead presses
Split lunge / overhead press (press up on up-phase of lunge)

BICEPS:
Slow squats legs together, band under feet, holding elbows strict 90 degrees (isometric hold) palms IN
Slow squats legs together, band under feet, holding elbows strict 90 degrees (isometric hold) palms UP
Slow squats legs together, band under feet, holding elbows strict 90 degrees (isometric hold) palms DOWN
Band biceps curls full ROM (feet stepping on band; palms IN)
Band biceps curls full ROM (feet stepping on band; palms UP)
Band biceps curls full ROM (feet stepping on band; palms DOWN)
Band biceps curls Crazy 8's (feet stepping on band; palms IN)
Band biceps curls Crazy 8's (feet stepping on band; palms UP)
Band biceps curls Crazy 8's (feet stepping on band; palms DOWN)
Band curls into overhead presses palms IN
Band curls into overhead presses palms UP (turn palms in on the overhead press)
One-arm band curl doubled band for extra tension palm IN
One-arm band curl doubled band for extra tension palm UP
One-arm band curl doubled band for extra tension palm DOWN

TRICEPS:
Standing band kickbacks both hands palms in
Standing band kickbacks both hands palms back / up
Standing doubled-band kickbacks single palms in
Standing doubled-band kickbacks single hand palms back / up
Standing or seated overhead triceps extensions with band pull UP
Standing triceps extension pull DOWN from overhead

!!!! BONUS STEP DRILLS !!!
Down-up Jumps on high bench
Down-up Jumps on high bench
Butt Kicks over step
Straddle-Down-Jump-Up with knee lift
Explosive Running Man
Lateral Crossovers on Step with weight
Squat thrust and Jump onto Box and step off
Lunge Taps on step with fingertips touching
Reach and Tap Corner of Step with Weighted Gloves
Slow straddle jumps
Power Turn Squat Lunges
Power Turn Squat Lunges (other side)
Plunge Lunges on Step
Fast Feet Shuffle on Step
Wide Lateral Tap Downs w/ Step
Straddle Jacks on Step
Butt Kicks on Step
Uneven Squats on Step
Explosive Running Man on Step
Explosive Running Man on Step (other side)
Drill Max blast #1 (side-to-side lunges; weighted squats)
Drill Max blast #3 (side-to-side and jumps; weight toss; pendulums with arms overhead)
Weighted power hops
Squat low, push high (a la Mindy warm-up)
Weighted side-to-side swings (a la Mindy)
Weighted Plyo lunges with figure-8's
Weighted woodchops right
Weighted woodchops left
Weighted woodchops front (squat down swing up)
Weighted circumference circles
Weighted butt kick lunges
Weighted rear lunge back snap forward
Weighted side-to-side hammer punches down
Weighted 3 side-to-side hammer punches into front kick
Weighted single side lunge into front kick
Weighted pulsing side squat into knee lift (a la LIC)
Weighted single side lunge into knee lift (a la LIC)
Weighted 180-degree squat turns
Weighted bounding jumps forward
Weighted bounding jumps zig-zag
Weighted 3 Power hops fwd + 180-degree turn
Weighted Vertical jumps slow/deep
Weighted frog jumps fwd / back
Weighted belt kicks pressing wt overhead on squat
 
A-jock, I could only attempt this if I was with you at the track. I'd need validation that a human being could do this and still be alive. :)

Until around when I moved from India, I used to be an intensity junkie. I have the unique distinction of converting a yoga teacher into one. My yoga teacher was an athlete in college turned physiotherapist + wonderful yoga instructor. So intensity was lying dormant in his blood. He turned into my workout buddy after about a year of my taking class with him. He was ten years younger than me, so I had to work hard to keep up. We would weight train together, do yoga with DVDs from which he would draw bits of inspiration for his next class, and do track workouts in the early weekend mornings. I was at my fittest then. I would have loved this post back then. I don't know if we could have done it through. But we would have tried.

Now, I don't feel inclined to workout at such intensity. Maybe it is age. I am 43. I also find it tougher to fit in the mental focus that intensity requires with the stresses of my current job. So let me just take my hat off to you and anyone here who decides to give it a shot.
 
Vee said:
A-jock, I could only attempt this if I was with you at the track. I'd need validation that a human being could do this and still be alive. :)

Until around when I moved from India, I used to be an intensity junkie. I have the unique distinction of converting a yoga teacher into one. My yoga teacher was an athlete in college turned physiotherapist + wonderful yoga instructor. So intensity was lying dormant in his blood. He turned into my workout buddy after about a year of my taking class with him. He was ten years younger than me, so I had to work hard to keep up. We would weight train together, do yoga with DVDs from which he would draw bits of inspiration for his next class, and do track workouts in the early weekend mornings. I was at my fittest then. I would have loved this post back then. I don't know if we could have done it through. But we would have tried.

Now, I don't feel inclined to workout at such intensity. Maybe it is age. I am 43. I also find it tougher to fit in the mental focus that intensity requires with the stresses of my current job. So let me just take my hat off to you and anyone here who decides to give it a shot.
Click to expand...

Hi, my beloved Vee! For me, I've found that if I don't work out to a level that challenges me (but doesn't truly kill me; there is a big difference), I just don't feel good during or after the workout. But when I do work out up to my fitness level, everything blossoms - circulation, muscle stimulation, breathing, mood, flexibility, energy level, what have you. I suppose I'm living proof of the exercise science principle that your body adapts to the demands that you place on it, and at the ripe old age of 49, I still feel my peak days are ahead of me, not behind me.

I think it is so cute how many yoga DVDs you have amassed! When you and I are 94 and 100 respectively, you'll be posting about having gotten your 5,000th yoga dvd and I will be posting about The Backflip Workout. VIVE LA DIFFERENCE!!!

Love,

A-Jock
 
Aquajock said:
Hi, my beloved Vee! ....... and at the ripe old age of 49, I still feel my peak days are ahead of me, not behind me.

I think it is so cute how many yoga DVDs you have amassed! When you and I are 94 and 100 respectively, you'll be posting about having gotten your 5,000th yoga dvd and I will be posting about The Backflip Workout. VIVE LA DIFFERENCE!!!

Love,

A-Jock
Click to expand...

Love your attitude A-Jock. Timea is so right. You rock.
 
A jock, I have definitely decided that you are AWESOME :D

Ooh.. what fun/pain (i'm sure the two are synonymous!)

Thank you!!!
Just what the doctor ordered for tonight :)
 
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