Quick Breakfast Options
Quick Lunch Options
Quick Dinner Options- The Robbins' Faves
When you want something sweet...
When you want chips...
The following workouts are not mandantory; however, they are encouraged if you want to perform better at Friday's meet.
While you do your homework or watch TV:
"Even if you’re not exercising with a goal of losing weight, you still need the right mix of foods and nutrients to feel energized on your runs and to stay injury-free. About 55 percent of your daily calories should come from carbohydrates, 25 percent should come from protein, and another 15 to 20 percent should come from unsaturated fats. But there’s no need to start carrying around a calculator. Don’t obsess. At each meal, just simply devote half of your plate to carbs, one-quarter of your plate to protein, and another quarter to healthy fats."- Runners World
Other Foods and Their Benefits:
STAY AWAY FROM:
Name: Tom Green.
Residence: U.S. Olympic Training Center, San Diego, Ca.
Sport: Track and Field.
College: University of South Dakota (97'-02')
Events: 100 and 200-meter dashes.
Personal Best: 10.10/20.77.
Accomplishments: 8-time All-American, 7th in the 100-meter dash at the 2002 USA Outdoor Track and Field Championships, member of 2002 World Cup 4x100, 2002 NACAC U-25 gold and silver medallist, 2002 Drake Relays 100-meter champion, both state and University of South Dakota athlete of the year titles, six school records (three all time state records).
Goals: Becoming a member of the 2004/2008 Olympic teams in the 100-meter dash and 4x100 relay. To threaten the current 100 meter world record.
The following is a list of nine exercises I use to help develop my central nervous system (CNS) and explosiveness. During sprinting, it is obviously important for me to develop these areas. The basic idea of these exercises is simple. Explode off the ground, and then once your foot/feet touch, explode again spending minimal amounts of time on the ground. Some of these exercises focus on how high you can go, some focus on how far you can go, and some just emphasize quickness from ground-to-ground contact.
Before doing any of these, it is important to properly warm up. Take the time to do this! Not doing so may significantly increase the risk of an injury. Whether it's minor or severe, getting hurt is the last thing that anyone needs to deal with when trying to excel in his or her sport. Taking a few extra minutes to warm up can prevent weeks or even months of battling an injury.
The following is the list of nine exercises. I will explain each one in short detail with pictures of myself performing them from start to finish. Remember, each exercise is meant to be ballistic so challenge you to be as quick and powerful as possible.
"Anyone can do the first half of a workout."
-Coach Stan Ziolkowski
Be a thermostat, not a thermometer! Instead of letting the situation control you, control the situation yourself."
“Every day we add a drop into our bucket of success. How full is your bucket? 3/4? 1/8? 4/5? If every drop is a meter, you have to accumulate a gargantuan amount of drops in your reservoir before you're prepared for race day."
"Visualize your race."
-Coach Pete Lisi