Glasgow Schools AD
For jumpers, Coach Menge suggests this:
Two - 1 minute sets of planks, 20 straight leg raises, and 30 sit-ups. That is our typical workout and can easily be done at home.
You can also do our plyo workout, which is 30 seconds of: single leg pogo jumps with each leg, standing butt kicks, in place a-jumps, and single leg cycles with each leg.
Here is also a 10-minute Killer Core workout that I stole mostly from the old P90-X workouts. 30 seconds of each, w/ a 10 second rest in between.
Ins & Outs
Wide leg sit-ups (ankle slaps)
Fire Hydrants Left Leg
Fire Hydrants Right Leg
Trail Leg Left
Trail Leg Right
Oblique V-ups (side crunch)
Hip Rock & Raise
Heels to the Heavens
Also, you can search online for the Runner's World IRON workouts. They are quick 10-15 minute sessions you can do daily. Here's a routine I like:
JUMPING JACKS 1-3 min dynamic warmup
SQUATS shoulder width squat below knee
start w/ feet slightly out, arms out front
ROW FROM PLANK 10-15
SIT-UPS 10-15 FOR A TOTAL OF 5 MIN. (or 2-3 sets)
LUNGE, FLYING LUNGE 10 on left leg, then single leg toe touch on right, then 10 lunges right, and then single leg toe touch on left
SINGLE LEG TOE TOUCH
MOUNTAIN CLIMBERS 15
HEELS TO THE HEAVENS 10
DEADLIFT HIGH PULL 10-15
SINGLE LEG BALANCE PRESS UP 10-15
SINGLE LEG ARM CURLS 10-15 5 MIN. (or 2-3 sets)
BURPEE 10 (or 2-3 sets of 5)
LEFT 1 MIN
CENTER 1 MIN
RIGHT 1 MIN
Distance runners meet at 3:30 Monday, Tuesday, Thursday, Friday. Wednesday @ 2:30.
Saturday to be determined
The 37 points the boys scored at state was the 5th most since Glasgow went Class B in 1993. It was also the sixth year in a row the boys finished in the Top 10 at the state meet.
The boys' district win was their seventh in a row. Their loss at the divisional meet since 2013.
The girls finished in the top 10 at state for the 10th straight year. The girls have won the divisional meet three straight times, and 9 of the last 10. They've won the district title 14 of the last 15 years.
Ellis McKean was the 6th 1600m State Champion in school history. He was the first Scottie Boy to win multiple state events in one year since Ryan Grandchamp in 2014.
Brett Glaser was the 1st State Shot Put Champ in school history. There are 109 State Track Champs in school history for our Scottie boys & girls, but 3 of the 4 were firsts for our program! We’d never had a champ in the Girls 400, Boys Shot, or Boys 3200m until 2019.
Emily Kolstad set the school record in her 400m state championship run. Her 59.34 bested Paulette Marks' 59.6 which had stood since 1979.
Teyha Campbell set the school record in the javelin, with a throw of 128' 2" - beating out Tiffany Waters' 2005 mark of 119' 11".
We had 9 marks make our Top 10 list this year, with 5 of those making the Top 5 record board.