Training Saturday March 5, 12, 19, and 26, 2016
Warm up: 1 mile
STRETCHES
DRILLS
•2 x 20 Meter A-skips
•2 x 20 Meter Knee hugs
•2 x 20 Meter Heel pulls
•2 x 20 Meter high kick to opposite hand
•3 x 30 Meter accelerations
A SET: ALTERNATE SQUATS W/SQUAT JUMP
•1st set and 3rd set: 3 SETS X 8 in place squat jumps (squat then rocket up to a jump)
•2nd set and 4th set: 3 SET X 8 stair jumps 8 to 10
B SET:
•PUSH UP POSITION: Bring right foot to outside right hand (spiderman) each side 5 times
•Reverse lunges in place 6 each leg
•Side Lunge in place 6 each leg
•Lateral A-Skips facing the field; 12 skips to right; 12 skips to left same direction
C SET
50m Suicide
Lunge with Elbow Instep - Peform 8-12 repetitions with each leg forward, rest 60-90 seconds; repeat 1-2 more times for a total of 2-3 sets.
(Dumbbell) Front Squat - Perform 8-12 repetitions, rest for 60-90 seconds; repeat 1-2 more times for a total of 2-3 sets.
Vertical Toe Touches - Perform 8-12 repetitions, rest for 60-90 seconds; repeat 1-2 more times for a total of 2-3 sets.
Jump and Reach - Perform 8-12 repetitions, rest for 60-90 seconds; repeat 1-2 more times for a total of 2-3 sets.
Cycled Split-Squat Jump - Perform 8-12 repetitions with each leg landing forward. Rest 60-90 seconds; repeat 1-2 more times for a total of 2-3 sets.
Resistance bands – high knees, lateral squats, leg raise
Training Sunday March 6,13,20, and 27, 2016
Warm up: 1 mile
STRETCHES
DRILLS
•2 x 20 Meter A-skips
•2 x 20 Meter Knee hugs
•2 x 20 Meter Heel pulls
•2 x 20 Meter high kick to opposite hand
•3 x 30 Meter accelerations
A SET: ALTERNATE SQUATS W/SQUAT JUMP
•1st set and 3rd set: 3 SETS X 8 in place squat jumps (squat then rocket up to a jump)
•2nd set and 4th set: 3 SET X 8 stair jumps 8 to 10
B SET:
•PUSH UP POSITION: Bring right foot to outside right hand (spiderman) each side 5 times
•Reverse lunges in place 6 each leg
•Side Lunge in place 6 each leg
•Lateral A-Skips facing the field; 12 skips to right; 12 skips to left same direction
C SET
50m Suicide
STABILITY
Bird-dog - The right-arm/left leg and transition to left-arm/right leg is counted as one repetition, raise arm and leg on a 2-count/hold for 2 counts/lower on a 2-count; perform 8-12 repetitions, rest for 60-90 seconds; repeat 1-2 more times for a total of 2-3 sets
Dirty Dog/Fire Hydrant - Perform 8-12 repetitions with each leg, rest for 60-90 seconds; repeat 1-2 more times for a total of 2-3 sets
Glute Bridge - Perform 8-12 repetitions; push hips up on 2-count/hold at the top for a 2 count/lower on a 4-count, rest for 60-90 seconds; repeat 1-2 more times for a total of 2-3 sets
Hip Rotations (Push-up Position) - Perform 8-12 repetitions with each leg, rest for 60-90 seconds; repeat 1-2 more times for a total of 2-3 sets
Push up starts
Monday
•Warm up: 1 mile in and outs (100M sprint; 100M walk) each lap faster; last lap 200M sprint
•STRETCHES
•Drills
Jog out 30 meters three times.
Stride out 30 meters three times.
Run out 100 meters two times (long walk back recovery- 4 minutes)
Run out 80 meters two times (long walk back recovery- 4 minutes)
Run out 60 meters two times (long walk back recovery- 4 minutes)
100m
•2 X 300 Meter: 70% on 200M; 80% last 100M/ rest 15’
•2 X 100 Meter: 75%; rest 30”
•4 X 40 Meter: Quick; rest 20”
200m
•2 X 400 Meter: 70% on 200M; 80% last 100M/ rest 15’
•2 X 100 Meter: 75%; rest 30”
•4 X 40 Meter: Quick; rest 20”
400m
•2 X 500 Meter: 70% on 400M; 80% last 100M/ rest 5’ between 15’ at end
•2 X 200 Meter: 75%; rest 30”
•4 X 40 Meter: Quick; rest 20”
Tuesday
Warm up: 1 mile
STRETCHES
DRILLS
•2 x 20 Meter A-skips
•2 x 20 Meter Knee hugs
•2 x 20 Meter Heel pulls
•2 x 20 Meter high kick to opposite hand
•3 x 30 Meter accelerations
A SET: ALTERNATE SQUATS W/SQUAT JUMP
•1st set and 3rd set: 3 SETS X 8 in place squat jumps (squat then rocket up to a jump)
•2nd set and 4th set: 3 SET X 8 stair jumps 8 to 10
B SET:
•PUSH UP POSITION: Bring right foot to outside right hand (spiderman) each side 5 times
•Reverse lunges in place 6 each leg
•Side Lunge in place 6 each leg
•Lateral A-Skips facing the field; 12 skips to right; 12 skips to left same direction
C SET
50m Suicide
Lunge with Elbow Instep - Peform 8-12 repetitions with each leg forward, rest 60-90 seconds; repeat 1-2 more times for a total of 2-3 sets.
Dumbbell Front Squat - Perform 8-12 repetitions, rest for 60-90 seconds; repeat 1-2 more times for a total of 2-3 sets.
Vertical Toe Touches - Perform 8-12 repetitions, rest for 60-90 seconds; repeat 1-2 more times for a total of 2-3 sets.
Jump and Reach - Perform 8-12 repetitions, rest for 60-90 seconds; repeat 1-2 more times for a total of 2-3 sets.
Cycled Split-Squat Jump - Perform 8-12 repetitions with each leg landing forward. Rest 60-90 seconds; repeat 1-2 more times for a total of 2-3 sets.
Resistance bands – high knees, lateral squats, leg raise
Thursday
•Warm up: 1 mile in and outs (100M sprint; 100M walk) each lap faster; last lap 200M sprint
•STRETCHES
•Drills
•3 x 8/each and 20-second (squat, reverse lunge, push up, shoulder toe abs, bent arm side plank, toes down-eyes down elbows bent back extension)
Accelerations/Power Development
•2 sets x 4 reps x 15m acceleration @80% ascending intensities, 2 – 3 min rest
•Rhythm hops forward (over low cones) 2 x 20 – 30m
•Skips for height 4 x 4/E, walk back
•50m acceleration x 3
•2 x 300m form strides
•2 x 200m form strides
•600m x 1, 500m x 1, 450m x 1 near race pace
Strength Circuit
2 sets of following:
•8-12 bent arm to straight arm plank with a push=1 rep
•20-30 med ball seated twist (upright and with posture even though seated)
•10 x standing squat
2 sets of following:
•15 x Supine Hip Extension
•10 x bent knee donkey kicks each side
•20 x Frankenstein (opposite arm/leg or shin, shoulder blades on floor or lifted)
3 sets (100m stride, 8 push ups, 20 seated twist, 5 squat jumps, jog 50m repeat)
Sprints/Speed Training, Jumps:
Day 1*: Muscle Activation Movements (heel walks, toe walks, arm swings, head turns, side lunges, walking lunges), Dynamic Warm-up (20-30 meters each x 2: Sliding, Crossovers, A-Skip drill, High Knee Skipping, Backwards Running), 2 x 70 meters @ 60-65%, 70-75%, 80-85%, 90-95% max., Sprints 165 x 1, 120 x 1, 100 x 1, 70 x 2, 50 x 2 @ 90-100% max. pace with walk distance run recovery, cool-down 2 lap jog, Static Stretching
Day 2*: Muscle Activation Movements (heel walks, toe walks, arm swings, head turns, side lunges, walking lunges), Dynamic Warm-up, 2 x 70 meters @ 60-65%, 70-75%, 80-85%, 90-95% max., 100 meters @ 85% max., jog turn easy, sprint 100 meters @ 90% max., jog turn @ 50% max. run 100 meters @ 95% max., jog turn easy, run 100 meters @ 95-100% max./Recover to resting HR- REPEAT X 1, Fitness: crunches 2 x 20 reps, push-ups 2 x 10 reps, crab push-ups 2 x 10 reps, side crunches x 12 reps, cool-down jog 2 laps, Static Stretching
Day 3*: Muscle Activation Movements (heel walks, toe walks, arm swings, head turns, side lunges, walking lunges), Dynamic Warm-up (20-30 meters each x 2: Sliding, Crossovers, A-Skip drill, High Knee Skipping, Backwards Running), 2 x 70 meters @ 60-65%, 70-75%, 80-85%, 90-95% max., Sprint: 400-300-200-300-400 @ 90-max. % pace, walk distance run recovery HR 120 BPM, Fitness: forward crunches 2 x 20 reps, side crunches both sides 2 x 12 reps, forward lunges both legs 2 x 10 reps, Squats: 2 x 15 reps, speed skaters 2 x 20 reps, jog 2 laps, Static Stretching