Dual Meet Record

1975 - 2016

252 - 64  (.797)

Team Championships

Conference Sectional
1986
1995
2000
2002
2006
2008
2012
1990
1999
2001
2004
2007
2011
2013
1975
1979
1991
1996
2000
1978
1990
1992
1999
2004
 

Richwoods Records

Entering 2016 Season

4x800 9:45.5 Lynch, Ivory, Wood, Robertson '90
4x100 :48.3 Detra, Marks, C. Nash, Yates '13
3200 10:51.7 Amy Guard '00
100H :14.2 Brenna Detra '13
100 :11.8 Alisha Smith '04
800 2:15.5 Hallema Ivory '91
4x200 1:42.6 Johnson, Mitchell, Ross, Thomas '08
400 :56.3 Brenna Detra '13
300H :42.6 Brenna Detra '13
1600 5:09.0 Amy Guard '00
200 :24.2 Brenna Detra '12
4x400 4:00.9 Jackson, Lynch, Huffman, Ivory '90
SP 40'10¼" Jewel Sanders '06
Disc 148' 7" Jewel Sanders '06
LJ 19' 0" Brenna Detra '13
TJ 38' 5" Donielle Ross '08
HJ 5' 7" Alex Starks '07
PV 8' 8" Natalie Robbins '09

2016 IHSA Class AA

Qualifying Standards

4x800 9:52.80
4x100 :50.40
3200 11:37.20
100 H :15.90
100 :12.80
800 2:23.30
4x200 1:47.50
400 1:00.00
300 H :47.70
1600 5:20.90
200 :26.30
4x400 4:09.10
Shot Put 37' 11"
Discus 112' 2"
 Long Jump 16' 11.5"
Triple Jump 34' 9"
High Jump 5' 1"
 Pole Vault 9' 7"

 

Strength Training


Program includes 5 week cycles of 2 days weight lifting, 3 day running and daily core exercises

 

Charts

Exercise List
Maximum Effort Conversion
Daily Lift Record
5 Week Calendar


Daily Core Exercises

Crunch Video - Handout
Air Bike Video - Handout
Superman Video - Handout
Plank Video - Handout
Bridge Video - Handout
Push Up Video - Handout

-

Series "A" Lifts

Good Morning Video - Handout
Dumbbell Squat Video - Handout
Bench Press Video - Handout
Seated Lateral Raise Video - Handout
Triceps Pushdown Video - Handout
Incline Bench Press Video - Handout
Rev. Hyperextension Video - Handout


Series "B" Lifts

Squat Video - Handout
Shrug Video - Handout
Leg Curl Video - Handout
One-Arm Row Video - Handout
Dumbbell Lunge Video - Handout
E-Z Bar Curl Video - Handout
Leg Extension Video - Handout


 

Series "C" Lifts

Snatch Pull Video - Handout
Hammer Incline BP Video - Handout
Dumbbell Step Up Video - Handout
Front Dumbbell Raise Video - Handout
DB Split Squat Video - Handout
DB Shoulder Press Video - Handout
DB Triceps Extension Video - Handout

 Series "D" Lifts

Deadlift Video - Handout
Single Leg Extension Video - Handout
Lunge Video - Handout
Calf Raise Video - Handout
Barbell Row Video - Handout
Lat Pulldown Video - Handout
Preacher Curl Video - Handout

Series "J" Lifts

Jump Squat Video - Handout
Box Jump Video
Rhythm Squat Video
Walking Lunge Video - Handout
Depth Jump Video
Dumbbell Swing Video