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Days 📅
We have practice five days each week. During offseason and preseason, we have conditioning Monday and Wednesday, weightlifting Tuesday and Thursday, with both on Saturday. For athletes who live far away or have very busy schedules, there is a three day per week training option. This requires you do the lifting after all running exercises, instead of the designated gym days. During spring, the practices revolve around school season as we assume a supporting role. For summer, lifting is after conditioning as maintenance and gym days (Tue/Thu) become the technique days!
Time ⏲️
Practices start at different times depending on the days training plan and track availability. All of the conditioning exercises during the week (Mondays and Wednesdays) can start as early as 5:00 and as late as 7:00. For gym sessions (Tuesdays and Thursdays), athletes are broken up into small groups and come in 30 minutes to an hour apart (Example: first group begins at 4:00, group two at 5:00 and group three at 6:00). Our Saturday practices are mostly held at noon. Lastly, practices tend to be one hour each day and two hours for athlete's who do the three-day training schedule.
Location 🗺️
All practices are located in Redmond WA. We practice at Redmond HS, Redmond MS, Timberline MS, Hartman Park and Eastside Gym. The practice locations vary based on workouts and stadium availability. Redmond HS is our main location for conditioning, speed and technique work. We use Redmond MS for grass training and substitute location for conditioning. Timberline MS substitutes for speed and technique only (It is synthetic but too small for anything beyond 80 meters). Lastly, Hartman Park is used for hill training and Eastside Gym for all of our weightlifting (near Willows Rd.)
Gym 🏋️♂️
We do all our team lifting at Eastside Gym. Eastside has everything we need to get the job done (Dumbbells, squat cages, bumper plates, kettlebells, plyometrics boxes and cable machines). Our program is designed to develop your explosive strength in the areas necessary for sprinting only (shoulders, back, core, hips and thighs). To participate in gym exercises, you need a membership to Eastside Gym. They are very affordable at $70 for three months, $130 for six months and $200 for a full year. Gym is not mandatory to participate but it is highly recommended for max benefits.