HOW WE TRAIN (CONCEPTS)


The "Double Pyramid" Training:
-Training emphasizes 2 peak periods in a season and centers around deliberate concepts and meditation efficacy.
  1. Speed Training: Focus on absolute speed
  2. Speed Endurance Training: Use 3 types of routines
  •  Low anaerobic stress training
  • medium to high anaerobic stress training
  • High anaerobic stress training
   
   3. Weight Training emphasizing max rep and plyometric explosion with belly breathing

   4. Isolated Plyometrics: Increase the ability to apply force to the ground quickly

   5. Technique work & Foot Placement: Developing  the holistic muscle memory of fast twitch centered movement efficiently. 

   6. Relaxation: Belly breathing mechanisms (1,2,3,4 IN- 1,2,3,4 OUT) combined with meditation and foreshadowing. 

EMPHASIS ON: "MECHANIC ENDURANCE, FORM, BREATHING, RELAXED FACE, SOFT STOMACH, REAR FOOT PUSH OFF, ELBOWS BACK/KNEES AWAY, FINISHING POSTURE!!!!!!"





INCLEMENT (BAD WEATHER) WORKOUT
"PUSHUPS & CORE WORK COMBINED"


​PUSHUPS-  COMPLETE EACH ROUND BEFORE RESTING ON YOUR KNEES ( DO THIS 3 TIMES)
A. 10 DIAMOND PUSHUP, 10 REGULAR PUSHUP, 10 WIDE PUSHUP.
B. REST 30 SECONDS AND REPEAT
C. 10 NEGATIVE PUSHUPS (GO DOWN SLOW & COUNT BACKWARDS FROM 3 AND THEN PUSH UP)
D. 3 X 50 second seated sprints (Sit on the ground, place both heels on a chair, grab two weights or can goods for resistance, sit tall, and simulate FAST running motions and BELLY breathing for 50 seconds. Recover for 1 minute and repeat.

CORE/AB WORKOUT (500 ABS)
E. CLICK ON THE LINK AND COMPLETE #onpurposewithpurpose:  https://www.youtube.com/watch?v=xN_Iz0fN2XE
F. STRETCH AND DRINK WATER





"THE KITCHEN" PLYOMETRIC WORKOUT TUTORIAL (Click on link for tutorial):


1.Plyo pushups
2.Squat Thrust
3.Iso Lateral Hops (Yoga Pose)
4.Iso Reverse Lunge Knee Hops
5.Imaginary Box (Iso)
6.Angel Broad Jumps
7.Burpee with Vertical Knee Tucks
8.Lateral Triple Jump (50sec)
9.Alternating Jump Lunge
11.Single Leg Dead Lift
12.Pistal Squat with Jump


RESISTANCE TRAINING WITH BANDS: https://www.youtube.com/watch?v=rLipfwcGSXk
SPEED LADDER ( Speed hurdles with A-Skip, to 30 ft speed ladder with B-Skip, to form run)
LITE BANDS
90 degree front, side away, side cross, rear stand, rear from plank with balance ball (Always 90 degree knees)
Iso bride with slider
ORANGE BAND
Leaning strike downs (band is in front of runner, place band on the ball of the foot, lean on a fence, and strike back in dig face position)
“1ST STEP BURST” (band is in rear of runner, place band around the front of the ankle, lean on a fence, and explode forward in dig face position. Add rotating hop for advanced athlete)
“TOP SPEED STRIKE” (In transition position wrap band around the rear of the ankle and start with the banded leg up and explosively switch)
“DOUBLE BAND OVER SPEED” (Place a lite band around one ankle and a heavier band around the other leg. Complete the TOP SPEED STRIKE  routine)
STAGNANT JUMP LUNGE SWITCH
(Start in extended lunge position and on whistle jump and switch positions)
"THE KITCHEN" PLYOMETRIC WORKOUT
Plyo pushups
Squat Thrust
Iso Reverse Lunge Knee Hops
Imaginary Box (Iso)
Angel Broad Jumps
Burpee with Vertical Knee Tucks
Single Leg Dead Lift



  STRETCH ROUTINE



STAGNANT STRETCH OPTIONS
  • Cover girl
  • 90 knees
  • Around the world
  • abdominal stretch
  • calf stretch
  • fense sits
  • fense swings
- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - 
MOBILE STRETCH OPTIONS
  • spiderman lean back stretch
  • ​walking hamstring stretch
  • hamstring swing stretch
  • knee pull ups
  • knee side pulls
  • standing quadrocep reach stretch
  • stride out


  


Weekly Training Schedule
Indoor-Season Sprint Training
August - December 31st


1

Warm up
  • Leg Swings – forward-back, side-to-side x 10each leg
  • 2x30m forward skips, backward skips (exactly what it says)side-to-side skips 
  • 2x30m backward run
  • 2x50m accelerations
  • 2x30m A-Skips, Butt kicks, Carioca 
  • 2x50m accelerations
  • Leg Swings
  • Training: 1hr 10min
 
Cool Down A
400m jog in grass, 
2x30m-walking butt kicks,
2x30m walking hi-knees
Stretch - general static stretches (hams, quads, calves, etc.)
 
Mon: Acceleration: 8 x 30 meters – 3-minute recovery

Tues: Teach Lifts-Back Squats-3x8-12 at 70-80%
Romanian Deadlifts-3x8-12
Bench Press-3x8-12 at 70-80%
Barbell Bent-Over Row-3x8-12
Standing Military Press-3x8-12
 
Wed: Sprint 5 x 50 meters – 3-minute recovery
 
Thur: Teach Lifts- Hang Clean - 3x3-6 at 50-60% (above knees)
Hang Clean Pulls - 3x3-6 at 60-70% (at knees)
Push Jerk - 3x3-6
 
Fri: Resistance: Hills: 10 x 30 meters- 3-minute recovery




WEEK 2

Warm up
Jog 800m
Leg Swings – forward-back, side-to-side x 10each leg
2x30m forward skips, backward skips (exactly what it says)side-to-side skips 
2x30m backward run
2x50m accelerations
2x30m A-Skips, Butt kicks, Carioca 
2x50m accelerations
Leg Swings
3:20-4:30: Training
 
Cool Down B
400m jog
2x~10m-walk on toes
2x~10mwalk on heels 
2x~10m walk pigeon toed 
2x~10m duck walk heels with toes pointing outward
10 m forward skips
10 m backward skips
10 m walking carioca



Mon: Endurance: 6 x 100 meter –50% speed, build up 10% per 20 meters walk back recovery


Tues: Teach Lifts-Back Squats-3x8-12 at 70-80%
Romanian Deadlifts-3x8-12
Bench Press-3x8-12 at 70-80%
Barbell Bent-Over Row-3x8-12
Standing Military Press-3x8-12


Wed: Acceleration: 6 x 20 meters – 4 minute recovery, 6 x 30 meters – 3 minute recovery


Thur: Teach Lifts- Superset: Front Squats - 3x4-8 at 60-70% + Pull-Ups - 3xmax
Superset: Lunges - 3x12-15 each leg + Dumbbell Bench Press - 3x12-15
Superset: Back Raises - 3x15-20 + 3-in-1 Shoulders - 3x15-20
Superset: Calf Raises - 3x15-20 + Biceps Curls - 3x15-20


Fri: Speed Training: 4 x 60 meters – 3-minute recovery




WEEK 3
Warm up Jog 800m
Leg Swings – forward-back, side-to-side x 10each leg
2x30m forward skips, backward skips (exactly what it says)side-to-side skips 
2x30m backward run
2x50m accelerations
2x30m A-Skips, Butt kicks, Carioca 
2x50m accelerations
Leg Swings
3:20-4:30: Training


Cool Down A
400m jog in grass, 
2x30m-walking butt kicks,
2x30m walking hi-knees
Stretch - general static stretches (hams, quads, calves, etc.)
 
Mon: Resistance: Sled Pulls: 10 x 20 meters – 3-minute recovery
 
Tues: Teach Lifts-Back Squats-3x8-12 at 70-80%
Romanian Deadlifts-3x8-12
Bench Press-3x8-12 at 70-80%
Barbell Bent-Over Row-3x8-12
Standing Military Press-3x8-12
 
Wed: Endurance: 12 x 80 meters — 50% speed, build up 10% per 10 meters- walk back recovery

 
Thur: Teach Lifts- Hang Clean - 3x3-6 at 50-60% (above knees)
Hang Clean Pulls - 3x3-6 at 60-70% (at knees)
Push Jerk - 3x3-6
 
Fri: Acceleration: 10 x 30 meters- 5 minute recovery






WEEK 4
Warm up
Leg Swings – forward-back, side-to-side x 10each leg
2x30m forward skips, backward skips (exactly what it says)side-to-side skips 
2x30m backward run
2x50m accelerations
2x30m A-Skips, Butt kicks, Carioca 
2x50m accelerations
Leg Swings
3:20-4:30: Training
 
Cool Down B
400m jog
2x~10m-walk on toes
2x~10mwalk on heels 
2x~10m walk pigeon toed 
2x~10m duck walk heels with toes pointing outward
10 m forward skips
10 m backward skips
10 m walking carioca
 
Mon: Acceleration: 4 x 30 meters – 5 minute recovery, 4 x 20m – 4 minute recovery, 6 x 10m – 3 minute recovery
 
Tues: Teach Lifts-Back Squats-3x8-12 at 70-80%
Romanian Deadlifts-3x8-12
Bench Press-3x8-12 at 70-80%
Barbell Bent-Over Row-3x8-12
Standing Military Press-3x8-12
 
Wed: Speed: 6 x 60 meters – 4-minute recovery
 
Thur: Teach Lifts- Hang Clean - 3x3-6 at 50-60% (above knees)
Hang Clean Pulls - 3x3-6 at 60-70% (at knees)
Push Jerk - 3x3-6
 
Fri: Resistance: Sled Pulls: 15 x 15 meters – 4-minute recovery
 
 
WEEK 5
Warm up
Leg Swings – forward-back, side-to-side x 10each leg
2x30m forward skips, backward skips (exactly what it says)side-to-side skips 
2x30m backward run
2x50m accelerations
2x30m A-Skips, Butt kicks, Carioca 
2x50m accelerations
Leg Swings
3:20-4:30: Training
 
Cool Down A
400m jog in grass, 
2x30m-walking butt kicks,
2x30m walking hi-knees
Stretch - general static stretches (hams, quads, calves, etc.)
 
Mon: Endurance: 8 x 100 meters –50% speed, build up 10% per 10 meters- walk back recovery
 
Tues: Teach Lifts-Back Squats-3x8-12 at 70-80%
Romanian Deadlifts-3x8-12
Bench Press-3x8-12 at 70-80%
Barbell Bent-Over Row-3x8-12
Standing Military Press-3x8-12
 
Wed: Acceleration: 4 x 20 meters – 3 minute recovery
20 x 10 meters – 3-minute recovery
 
 
Thur: Teach Lifts- Superset: Front Squats - 3x4-8 at 60-70% + Pull-Ups - 3xmax
Superset: Lunges - 3x12-15 each leg + Dumbbell Bench Press - 3x12-15
Superset: Back Raises - 3x15-20 + 3-in-1 Shoulders - 3x15-20
Superset: Calf Raises - 3x15-20 + Biceps Curls - 3x15-20
 
Fri: Speed: Acceleration-sprint-float-sprint (100 meters)
50 meter acceleration to 10 meters sprint at 100%- 30 meter float at 80%-10 meter sprint at 100%, 3 x 100 meter – 6 minute recovery

 
WEEK 6
Warm up
Leg Swings – forward-back, side-to-side x 10each leg
2x30m forward skips, backward skips (exactly what it says)side-to-side skips 
2x30m backward run
2x50m accelerations
2x30m A-Skips, Butt kicks, Carioca 
2x50m accelerations
Leg Swings
3:20-4:30: Training
 
Cool Down B
400m jog
2x~10m-walk on toes
2x~10mwalk on heels 
2x~10m walk pigeon toed 
2x~10m duck walk heels with toes pointing outward
10 m forward skips
10 m backward skips
10 m walking carioca
 
Mon: Resistance: Hills: 5 x 50 meters – 3-minute recovery
 
Tues: Teach Lifts-Back Squats-3x8-12 at 70-80%
Romanian Deadlifts-3x8-12
Bench Press-3x8-12 at 70-80%
Barbell Bent-Over Row-3x8-12
Standing Military Press-3x8-12
 
Wed: Endurance: 8 x 100 meters — 50% speed, build up 10% per 10 meters- walk back recovery
 
Thur: Teach Lifts- Hang Clean - 3x3-6 at 50-60% (above knees)
Hang Clean Pulls - 3x3-6 at 60-70% (at knees)
Push Jerk - 3x3-6
 
Fri: Acceleration: 4 x 30 meters – 3 minute recovery, 10x 20 meters- 3 minute recovery

 
WEEK 7
Warm up
Leg Swings – forward-back, side-to-side x 10each leg
2x30m forward skips, backward skips (exactly what it says)side-to-side skips 
2x30m backward run
2x50m accelerations
2x30m A-Skips, Butt kicks, Carioca 
2x50m accelerations
Leg Swings
3:20-4:30: Training
 
Warm up
Leg Swings – forward-back, side-to-side x 10each leg
2x30m forward skips, backward skips (exactly what it says)side-to-side skips 
2x30m backward run
2x50m accelerations
2x30m A-Skips, Butt kicks, Carioca 
2x50m accelerations
Leg Swings
Cool Down A
400m jog in grass, 
2x30m-walking butt kicks,
2x30m walking hi-knees
Stretch - general static stretches (hams, quads, calves, etc.)
 
Mon: Intensive Tempo Lactic Capacity: 4x100m.  Aggressive 50m, then relaxed with good mechanics the last 50m (not a slow down, just maintain with good form) 1 Minute Rest B/T reps. Jog 400 meters, 3 minute rest.  
4x100m.  Aggressive 50m, then relaxed with good mechanics the last 50m (not a slow down, just maintain with good form) 1 Minute Rest B/T reps.  


Tues: Teach Lifts-Back Squats-3x8-12 at 70-80%
Romanian Deadlifts-3x8-12
Bench Press-3x8-12 at 70-80%
Barbell Bent-Over Row-3x8-12
Standing Military Press-3x8-12
 
Wed: Speed Alactic Power: 6 x 60 meters – 4-minute recovery
 
Thurs: Superset: Front Squats - 3x4-8 at 60-70% + Pull-Ups - 3xmax
Superset: Lunges - 3x12-15 each leg + Dumbbell Bench Press - 3x12-15
Superset: Back Raises - 3x15-20 + 3-in-1 Shoulders - 3x15-20
Superset: Calf Raises - 3x15-20 + Biceps Curls - 3x15-20
 
Fri: Lactic Power 3x200m, Fast first 100m, then relaxed with good mechanics the last 100m. 6 Minute Rest.  
10 minute rest
3x200m.  Acceleration through first 100m, then fast the last 100m.  1 Minute rest
 
 
WEEK 8
Warm up
Leg Swings – forward-back, side-to-side x 10each leg
2x30m forward skips, backward skips (exactly what it says)side-to-side skips 
2x30m backward run
2x50m accelerations
2x30m A-Skips, Butt kicks, Carioca 
2x50m accelerations
Leg Swings
Cool Down B
400m jog
2x~10m-walk on toes
2x~10mwalk on heels 
2x~10m walk pigeon toed 
2x~10m duck walk heels with toes pointing outward
10 m forward skips
10 m backward skips
10 m walking carioca
 
Mon: Speed Anaerobic Capacity: 2x5x40m, 1 min rest b/t reps, 7 mins rest b/t sets
 
Tues: Teach Lifts-Back Squats-3x8-12 at 70-80%
Romanian Deadlifts-3x8-12
Bench Press-3x8-12 at 70-80%
Barbell Bent-Over Row-3x8-12
Standing Military Press-3x8-12
 
Wed: Speed Endurance Glycolytic Power: 2x6x60 meters – 1 min b/t reps,4-min b/t sets
 
Thur: Teach Lifts- Hang Clean - 3x3-6 at 50-60% (above knees)
Hang Clean Pulls - 3x3-6 at 60-70% (at knees)
Push Jerk - 3x3-6
 
Fri: Acceleration Alactic Power: 2x5x30 meters- 3 min rest b/t reps, 6 min rest b/t sets
 
WEEK 9
Warm up
Leg Swings – forward-back, side-to-side x 10each leg
2x30m forward skips, backward skips (exactly what it says)side-to-side skips 
2x30m backward run
2x50m accelerations
2x30m A-Skips, Butt kicks, Carioca 
2x50m accelerations
Leg Swings
Cool Down A
400m jog in grass, 
2x30m-walking butt kicks,
2x30m walking hi-knees
Stretch - general static stretches (hams, quads, calves, etc.)
 
Mon: Speed Endurance Glycolytic Capacity: 2x5x50m, 1 min rest b/t reps, 4 mins rest b/t sets
 
Tues: Teach Lifts-Back Squats-3x8-12 at 70-80%
Romanian Deadlifts-3x8-12
Bench Press-3x8-12 at 70-80%
Barbell Bent-Over Row-3x8-12
Standing Military Press-3x8-12
 
Wed: Speed Endurance Glycolytic Power: 2c6x60 meters – 1 min b/t reps,4-min b/t sets
 
Thur: Teach Lifts- Hang Clean - 3x3-6 at 50-60% (above knees)
Hang Clean Pulls - 3x3-6 at 60-70% (at knees)
Push Jerk - 3x3-6
 
Fri: Anaerobic Power: 4 x 30 meters – 3 min rest b/t rep,  6 min rest b/t sets 10x 20 meters- 2 rest b/t reps
 
WEEK 10
Warm up
Leg Swings – forward-back, side-to-side x 10each leg
2x30m forward skips, backward skips (exactly what it says)side-to-side skips 
2x30m backward run
2x50m accelerations
2x30m A-Skips, Butt kicks, Carioca 
2x50m accelerations
Leg Swings
Cool Down B
400m jog
2x~10m-walk on toes
2x~10mwalk on heels 
2x~10m walk pigeon toed 
2x~10m duck walk heels with toes pointing outward
10 m forward skips
10 m backward skips
10 m walking carioca
 
Mon: Intensive Tempo Lactic Capacity: 4x100m.  Aggressive 50m, then relaxed with good mechanics the last 50m (not a slow down, just maintain with good form) 1 Minute Rest B/T reps. Jog 400 meters, 3 minute rest.  
4x100m.  Aggressive 50m, then relaxed with good mechanics the last 50m (not a slow down, just maintain with good form) 1 Minute Rest B/T reps.  
 
Tues: Teach Lifts-Back Squats-3x8-12 at 70-80%
Romanian Deadlifts-3x8-12
Bench Press-3x8-12 at 70-80%
Barbell Bent-Over Row-3x8-12
Standing Military Press-3x8-12
 
Wed: Speed Endurance Anaerobic Capacity: 3x200m, Fast first 100m, then relaxed with good mechanics the last 100m. 6 min rest b/t reps. 10 min rest b/t set 2x200m.  Acceleration through first 100m, then fast the last 100m. 6 min rest b/t rep
 
Thurs:Superset: Front Squats - 3x4-8 at 60-70% + Pull-Ups - 3xmax
Superset: Lunges - 3x12-15 each leg + Dumbbell Bench Press - 3x12-15
Superset: Back Raises - 3x15-20 + 3-in-1 Shoulders - 3x15-20
Superset: Calf Raises - 3x15-20 + Biceps Curls - 3x15-20
 
Fri: Circuit Training: Hurdle Mobility, Plyo, Med Ball Start, Flexibilty




WEEK 11
Warm up
Leg Swings – forward-back, side-to-side x 10each leg
2x30m forward skips, backward skips (exactly what it says)side-to-side skips 
2x30m backward run
2x50m accelerations
2x30m A-Skips, Butt kicks, Carioca 
2x50m accelerations
Leg Swings
Cool Down A
400m jog in grass, 
2x30m-walking butt kicks,
2x30m walking hi-knees
Stretch - general static stretches (hams, quads, calves, etc.)
 
Mon: Speed Anaerobic Capacity: 2x5x40m, 1 min rest b/t reps, 7 mins rest b/t sets
 
Tues: Teach Lifts-Back Squats-3x8-12 at 70-80%
Romanian Deadlifts-3x8-12
Bench Press-3x8-12 at 70-80%
Barbell Bent-Over Row-3x8-12
Standing Military Press-3x8-12
 
Wed: Speed Alactic Power: 2x7x30 meters – 2 min b/t reps, 7-min b/t sets
 
Thur: Teach Lifts- Hang Clean - 3x3-6 at 50-60% (above knees)
Hang Clean Pulls - 3x3-6 at 60-70% (at knees)
Push Jerk - 3x3-6
 
Fri: Circuit Training: Hurdle Mobility, Plyo, Med Ball Start, Flexibilty
 
WEEK 12
Warm up
Leg Swings – forward-back, side-to-side x 10each leg
2x30m forward skips, backward skips (exactly what it says)side-to-side skips 
2x30m backward run
2x50m accelerations
2x30m A-Skips, Butt kicks, Carioca 
2x50m accelerations
Leg Swings
 
Cool Down B
400m jog
2x~10m-walk on toes
2x~10mwalk on heels 
2x~10m walk pigeon toed 
2x~10m duck walk heels with toes pointing outward
10 m forward skips
10 m backward skips
10 m walking carioca
 
Mon: Speed Anaerobic Capacity: 2x5x40m, 1 min rest b/t reps, 7 mins rest b/t sets
 
Tues: Teach Lifts-Back Squats-3x8-12 at 70-80%
Romanian Deadlifts-3x8-12
Bench Press-3x8-12 at 70-80%
Barbell Bent-Over Row-3x8-12
Standing Military Press-3x8-12
 
Wed: Speed Anaerobic Power: 2x4x80m, 3 min rest b/t reps, 6 min b/t sets
 
Thurs:Superset: Front Squats - 3x4-8 at 60-70% + Pull-Ups - 3xmax
Superset: Lunges - 3x12-15 each leg + Dumbbell Bench Press - 3x12-15
Superset: Back Raises - 3x15-20 + 3-in-1 Shoulders - 3x15-20
Superset: Calf Raises - 3x15-20 + Biceps Curls - 3x15-20
 
Fri: Circuit Training: Hurdle Mobility, Plyo, Med Ball Start, Flexibility
 

WEEK 13


Warm up: 800m (30s final 200m)
Leg Swings – forward-back, side-to-side x 10each leg
2x30m forward skips, backward skips (exactly what it says)side-to-side skips 
2x30m backward run
2x50m accelerations
2x30m A-Skips, Butt kicks, Carioca 
2x50m accelerations
Leg Swings
3:20-4:30: Training
 
Cool Down A
400m jog in grass, 
2x30m-walking butt kicks,
2x30m walking hi-knees
Stretch - general static stretches (hams, quads, calves, etc.)
 
Mon: Lactic acid //Special endurance 300m-600m: 90%-95%
2 x 300m [36-38s](active recovery 100m) 15R
                      -  1 x 30m speed ladder B-skip(during recovery)
Kick work: 1 x 200m (30r), 200m [26-28s]
Jump Out on Turf: BJ, Angel, JL, SLB, Fly Run
Cool Down
 
Tues Weights:
Back Squats-3x8-12 at 70-80%
Romanian Deadlifts-3x8-12
Bench Press-3x8-12 at 70-80%
Barbell Bent-Over Row-3x8-12
Standing Military Press-3x8-12
 
Wed: Sprint Speed Anaerobic Capacity 300s-800m: 90%95%
 
2 x (4 x 80m curve work) 5-7R
1 x 30m speed ladder B-skip(during recovery)
Kick Work: 1 x 150m (30s active recovery) 150m
Jump Out on Turf: BJ, Angel, JL, SLB, Fly Run
Cool Down
 

Thur Lactic Power/Speed Endurance/Teach Lifts-300m-600m:95%-100%
 
2 x (200m[28-30s] (30s), curve [12.5s](30s), 100m[12.5])6R
 
1 x 30m speed ladder B-skip(during recovery)
 
Kick Work: (200m[28-30s] (30s), curve [12.5s](30s), 100m[12.5], form run 400m with 30s kick on final 200m
Jump Out on Turf: BJ, Angel, JL, SLB, Fly Run
Cool Down
 
Hang Clean - 3x3-6 at 50-60% (above knees)
Hang Clean Pulls - 3x3-6 at 60-70% (at knees)
Push Jerk - 3x3-6
 
Fri: Resistance:
Hills: 10 x 30 meters- 2-minute recovery [With band]
Jump box- 2 x 20,20,20
Band starts 2 x 50s
Hover starts- 4 x 20m


 
WEEK 14
Warm up: 800m (30s final 200m)
 
Leg Swings – forward-back, side-to-side x 10each leg
2x30m forward skips, backward skips (exactly what it says)side-to-side skips 
2x30m backward run
2x50m accelerations
2x30m A-Skips, Butt kicks, Carioca 
2x50m accelerations
Leg Swings
3:20-4:30: Training
 
Cool Down B
400m jog
2x~10m-walk on toes
2x~10mwalk on heels 
2x~10m walk pigeon toed 
2x~10m duck walk heels with toes pointing outward
10 m forward skips
10 m backward skips
10 m walking carioca
 
Mon: Lactic capacity/Intensive Tempo 800m-1800m: 80%-90%
2 x 30m, 60m, 80m [6s, 8s, 10s]90sR (5R between sets)
                      -  1 x 30m speed ladder B-skip(during recovery)
Kick work: 2 x 300m [37.5s- 38s] (30r), 100m [11.5s-12s]
Jump Out on Turf: BJ, Angel, JL, SLB, Fly Run
Cool Down
 
Tues Weights:
Back Squats-3x8-12 at 70-80%
Romanian Deadlifts-3x8-12
Bench Press-3x8-12 at 70-80%
Barbell Bent-Over Row-3x8-12
Standing Military Press-3x8-12
 
Wed: Sprint Alactic Power 300s-800m: 95%-100%
 
2 x (4 x 80m hold off work with partners) 5-7R
1 x 30m speed ladder B-skip(during recovery)
Kick Work: 1 x 150m (30s active recovery) 150m
Jump Out on Turf: BJ, Angel, JL, SLB, Fly Run
Cool Down
 

Thur Lactic Power/Special Endurance/Teach Lifts-300m-600m:95%-100%
 
1 x 600m (200m[23s-24s], curve [12.5s], 100m[12.5], 400m mark[48s-50.5s] 15-20R
 
1 x 30m speed ladder B-skip(during recovery)
 
Kick Work: 800 formula (200m[28-30s] (30s), curve [12.5s](30s), 100m[12.5], form run 400m with 30s kick on final 200m
Jump Out on Turf: BJ, Angel, JL, SLB, Fly Run
Cool Down
 
Hang Clean - 3x3-6 at 50-60% (above knees)
Hang Clean Pulls - 3x3-6 at 60-70% (at knees)
Push Jerk - 3x3-6
 
Fri: Resistance:
Hills: 10 x 30 meters- 2-minute recovery [With band]
Jump box- 2 x 20,20,20
Band starts 2 x 50s
Hover starts- 4 x 20m
 
 
WEEK 15
Warm up: 800m (30s final 200m)
 
Leg Swings – forward-back, side-to-side x 10each leg
2x30m forward skips, backward skips (exactly what it says)side-to-side skips 
2x30m backward run
2x50m accelerations
2x30m A-Skips, Butt kicks, Carioca 
2x50m accelerations
Leg Swings
3:20-4:30: Training
 
Cool Down A
400m jog in grass, 
2x30m-walking butt kicks,
2x30m walking hi-knees
Stretch - general static stretches (hams, quads, calves, etc.)
 
Mon: Resistance: Sled or band Push/Pulls: 10 x 20 meters 3R
 
Kick Work: 800 formula (200m[28-30s] (30s), curve [12.5s](30s), 100m[12.5], form run 400m with 30s kick on final 200m
Jump Out on Turf: BJ, Angel, JL, SLB, Fly Run
Cool Down
 
Tues Weights:
Back Squats-3x8-12 at 70-80%
Romanian Deadlifts-3x8-12
Bench Press-3x8-12 at 70-80%
Barbell Bent-Over Row-3x8-12
Standing Military Press-3x8-12
 
Wed: Sprint Speed Anaerobic Capacity 300s-800m: 90%95%
 
2 x (4 x 80m curve work) 5-7R
1 x 30m speed ladder B-skip(during recovery)
Kick Work: 1 x 150m (30s active recovery) 150m
Jump Out on Turf: BJ, Angel, JL, SLB, Fly Run
Cool Down
 

Thur Lactic Power/Speed Endurance/Teach Lifts-300m-600m:95%-100%
 
2 x (200m[28-30s] (30s), curve [12.5s](30s), 100m[12.5])6R
 
1 x 30m speed ladder B-skip(during recovery)
 
Kick Work: (200m[28-30s] (30s), curve [12.5s](30s), 100m[12.5], form run 400m with 30s kick on final 200m
Jump Out on Turf: BJ, Angel, JL, SLB, Fly Run
Cool Down
 
Hang Clean - 3x3-6 at 50-60% (above knees)
Hang Clean Pulls - 3x3-6 at 60-70% (at knees)
Push Jerk - 3x3-6
 
Fri: Resistance:
Hills: 10 x 30 meters- 2-minute recovery [With band]
Jump box- 2 x 20,20,20
Band starts 2 x 50s
Hover starts- 4 x 20m
 
 
WEEK 16

Warm up: 800m (30s final 200m)
 
Leg Swings – forward-back, side-to-side x 10each leg
2x30m forward skips, backward skips (exactly what it says)side-to-side skips 
2x30m backward run
2x50m accelerations
2x30m A-Skips, Butt kicks, Carioca 
2x50m accelerations
Leg Swings
3:20-4:30: Training
 
Cool Down B
400m jog
2x~10m-walk on toes
2x~10mwalk on heels 
2x~10m walk pigeon toed 
2x~10m duck walk heels with toes pointing outward
10 m forward skips
10 m backward skips
10 m walking carioca
 
Mon: Lactic capacity/Intensive Tempo 800m-1800m: 80%-90%
2 x 30m, 60m, 80m [6s, 8s, 10s]90sR (5R between sets)
                      -  1 x 30m speed ladder B-skip(during recovery)
Kick work: 2 x 300m [37.5s- 38s] (30r), 100m [11.5s-12s]
Jump Out on Turf: BJ, Angel, JL, SLB, Fly Run
Cool Down
 
Tues Weights:
Back Squats-3x8-12 at 70-80%
Romanian Deadlifts-3x8-12
Bench Press-3x8-12 at 70-80%
Barbell Bent-Over Row-3x8-12
Standing Military Press-3x8-12
 
Wed: Sprint Alactic Power 300s-800m: 95%-100%
 
2 x (4 x 80m hold off work with partners) 5-7R
1 x 30m speed ladder B-skip(during recovery)
Kick Work: 1 x 150m (30s active recovery) 150m
Jump Out on Turf: BJ, Angel, JL, SLB, Fly Run
Cool Down

 
Thur Lactic Power/Special Endurance/Teach Lifts-300m-600m:95%-100%
 
1 x 600m (200m[23s-24s], curve [12.5s], 100m[12.5], 400m mark[48s-50.5s] 15-20R
 
1 x 30m speed ladder B-skip(during recovery)
 
Kick Work: 800 formula (200m[28-30s] (30s), curve [12.5s](30s), 100m[12.5], form run 400m with 30s kick on final 200m
Jump Out on Turf: BJ, Angel, JL, SLB, Fly Run
Cool Down
 
Hang Clean - 3x3-6 at 50-60% (above knees)
Hang Clean Pulls - 3x3-6 at 60-70% (at knees)
Push Jerk - 3x3-6
 
Fri: Resistance:
Hills: 10 x 30 meters- 2-minute recovery [With band]
Jump box- 2 x 20,20,20
Band starts 2 x 50s
Hover starts- 4 x 20m
 
 
WEEK 17 (NOV)

Warm up: 400m (30s final 200m)
 
Leg Swings – forward-back, side-to-side x 10each leg
2x30m forward skips, backward skips (exactly what it says)side-to-side skips 
2x30m backward run
2x50m accelerations
2x30m A-Skips, Butt kicks, Carioca 
2x50m accelerations
Leg Swings
3:20-4:30: Training
 
Cool Down A
400m jog in grass, 
2x30m-walking butt kicks,
2x30m walking hi-knees
Stretch - general static stretches (hams, quads, calves, etc.)
 
Mon: Endurance: 8 x 100 meters –95%-100% speed, build up 10% per 10 meters- walk back recovery
 
Kick Work: (200m[28-30s] (30s), curve [12.5s](30s), 100m[12.5]
 
Tues: Teach Lifts-Back Squats-3x8-12 at 70-80%
Romanian Deadlifts-3x8-12
Bench Press-3x8-12 at 70-80%
Barbell Bent-Over Row-3x8-12
Standing Military Press-3x8-12
 
Wed: Acceleration: 4 x 20 meters – 3 minute recovery
20 x 10 meters – 3-minute recovery
 
Kick Work: (200m[28-30s] (30s), curve [12.5s](30s), 100m[12.5]
 
Thur: Teach Lifts- Superset: Front Squats - 3x4-8 at 60-70% + Pull-Ups - 3xmax
Superset: Lunges - 3x12-15 each leg + Dumbbell Bench Press - 3x12-15
Superset: Back Raises - 3x15-20 + 3-in-1 Shoulders - 3x15-20
Superset: Calf Raises - 3x15-20 + Biceps Curls - 3x15-20
 
Fri: Speed: Acceleration-sprint-float-sprint (100 meters)
50 meter acceleration to 10 meters sprint at 100%- 30 meter float at 80%-10 meter sprint at 100%, 3 x 100 meter – 6 minute recovery
 
 Kick Work: (200m[28-30s] (30s), curve [12.5s](30s), 100m[12.5]
 
WEEK 18

Warm up: 400m (30s final 200m)
 
Leg Swings – forward-back, side-to-side x 10each leg
2x30m forward skips, backward skips (exactly what it says)side-to-side skips 
2x30m backward run
2x50m accelerations
2x30m A-Skips, Butt kicks, Carioca 
2x50m accelerations
Leg Swings
3:20-4:30: Training
 
Cool Down B
400m jog
2x~10m-walk on toes
2x~10mwalk on heels 
2x~10m walk pigeon toed 
2x~10m duck walk heels with toes pointing outward
10 m forward skips
10 m backward skips
10 m walking carioca
 
Mon: Resistance: Hills: 5 x 50 meters (Band, chute, or sled)3R
 
Jump Out up the hill: BJ, Angel, JL, SLB, 50m dig
 
 
Tues: Teach Lifts-Back Squats-3x8-12 at 70-80%
Romanian Deadlifts-3x8-12
Bench Press-3x8-12 at 70-80%
Barbell Bent-Over Row-3x8-12
Standing Military Press-3x8-12
 
Wed: Sprint Alactic Power 300s-800m: 95%-100%
 
2 x (4 x 80m hold off work with partners) 5-7R
1 x 30m speed ladder B-skip(during recovery)
Kick Work: 1 x 150m (30s active recovery) 150m
Jump Out on Turf: BJ, Angel, JL, SLB, Fly Run
Cool Down
 
 
 
Thur Lactic Power/Special Endurance/Teach Lifts-300m-600m:95%-100%
 
1 x 600m (200m[23s-24s], curve [12.5s], 100m[12.5], 400m mark[48s-50.5s] 15-20R
 
1 x 30m speed ladder B-skip(during recovery)
 
Kick Work: 800 formula (200m[28-30s] (30s), curve [12.5s](30s), 100m[12.5], form run 400m with 30s kick on final 200m
Jump Out on Turf: BJ, Angel, JL, SLB, Fly Run
Cool Down
 
Hang Clean - 3x3-6 at 50-60% (above knees)
Hang Clean Pulls - 3x3-6 at 60-70% (at knees)
Push Jerk - 3x3-6
 
Fri: Resistance:
Hills: 10 x 30 meters- 2-minute recovery [With band]
Jump box- 2 x 20,20,20
Band starts 2 x 50s
Hover starts- 4 x 20m
 

 
WEEK 19

Warm up: 400m (30s final 200m)
 
Leg Swings – forward-back, side-to-side x 10each leg
2x30m forward skips, backward skips (exactly what it says)side-to-side skips 
2x30m backward run
2x50m accelerations
2x30m A-Skips, Butt kicks, Carioca 
2x50m accelerations
Leg Swings
3:20-4:30: Training
 
Warm up
Leg Swings – forward-back, side-to-side x 10each leg
2x30m forward skips, backward skips (exactly what it says)side-to-side skips 
2x30m backward run
2x50m accelerations
2x30m A-Skips, Butt kicks, Carioca 
2x50m accelerations
Leg Swings
Cool Down A
400m jog in grass, 
2x30m-walking butt kicks,
2x30m walking hi-knees
Stretch - general static stretches (hams, quads, calves, etc.)
 
Mon: Intensive Tempo Lactic Capacity: 4x100m.  Aggressive 50m, then relaxed with good mechanics the last 50m (not a slow down, just maintain with good form) 1 Minute Rest B/T reps. Jog 400 meters, 3 minute rest.  
4x100m.  Aggressive 50m, then relaxed with good mechanics the last 50m (not a slow down, just maintain with good form) 1 Minute Rest B/T reps.  


 
Kick Work: (200m[28-30s] (30s), curve [12.5s](30s), 100m[12.5]
 
Tues: Teach Lifts-Back Squats-3x8-12 at 70-80%
Romanian Deadlifts-3x8-12
Bench Press-3x8-12 at 70-80%
Barbell Bent-Over Row-3x8-12
Standing Military Press-3x8-12
 
Wed: Acceleration: 4 x 20 meters – 3 minute recovery
20 x 10 meters – 3-minute recovery
 
Kick Work: (200m[28-30s] (30s), curve [12.5s](30s), 100m[12.5]
 
Thur: Teach Lifts- Superset: Front Squats - 3x4-8 at 60-70% + Pull-Ups - 3xmax
Superset: Lunges - 3x12-15 each leg + Dumbbell Bench Press - 3x12-15
Superset: Back Raises - 3x15-20 + 3-in-1 Shoulders - 3x15-20
Superset: Calf Raises - 3x15-20 + Biceps Curls - 3x15-20
 
Fri: Speed: Acceleration-sprint-float-sprint (100 meters)
50 meter acceleration to 10 meters sprint at 100%- 30 meter float at 80%-10 meter sprint at 100%, 3 x 100 meter – 6 minute recovery
 
 Kick Work: (200m[28-30s] (30s), curve [12.5s](30s), 100m[12.5]
 
WEEK 20

Warm up: 400m (30s final 200m)
 
Leg Swings – forward-back, side-to-side x 10each leg
2x30m forward skips, backward skips (exactly what it says)side-to-side skips 
2x30m backward run
2x50m accelerations
2x30m A-Skips, Butt kicks, Carioca 
2x50m accelerations
Leg Swings
Cool Down B
400m jog
2x~10m-walk on toes
2x~10mwalk on heels 
2x~10m walk pigeon toed 
2x~10m duck walk heels with toes pointing outward
10 m forward skips
10 m backward skips
10 m walking carioca
 
Mon: Resistance: Hills: 5 x 50 meters (Band, chute, or sled)3R
 
Jump Out up the hill: BJ, Angel, JL, SLB, 50m dig
 
 
Tues: Teach Lifts-Back Squats-3x8-12 at 70-80%
Romanian Deadlifts-3x8-12
Bench Press-3x8-12 at 70-80%
Barbell Bent-Over Row-3x8-12
Standing Military Press-3x8-12
 
Wed: Sprint Alactic Power 300s-800m: 95%-100%
 
2 x (4 x 80m hold off work with partners) 5-7R
1 x 30m speed ladder B-skip(during recovery)
Kick Work: 1 x 150m (30s active recovery) 150m
Jump Out on Turf: BJ, Angel, JL, SLB, Fly Run
Cool Down
 

Thur Lactic Power/Special Endurance/Teach Lifts-300m-600m:95%-100%
 
1 x 600m (200m[23s-24s], curve [12.5s], 100m[12.5], 400m mark[48s-50.5s] 15-20R
 
1 x 30m speed ladder B-skip(during recovery)
 
Kick Work: 800 formula (200m[28-30s] (30s), curve [12.5s](30s), 100m[12.5], form run 400m with 30s kick on final 200m
Jump Out on Turf: BJ, Angel, JL, SLB, Fly Run
Cool Down
 
Hang Clean - 3x3-6 at 50-60% (above knees)
Hang Clean Pulls - 3x3-6 at 60-70% (at knees)
Push Jerk - 3x3-6
 
Fri: Resistance:
Hills: 10 x 30 meters- 2-minute recovery [With band]
Jump box- 2 x 20,20,20
Band starts 2 x 50s
Hover starts- 4 x 20m


 
WEEK 21(DEC)

Warm up: 400m (30s final 200m)
 
Leg Swings – forward-back, side-to-side x 10each leg
2x30m forward skips, backward skips (exactly what it says)side-to-side skips 
2x30m backward run
2x50m accelerations
2x30m A-Skips, Butt kicks, Carioca 
2x50m accelerations
Leg Swings
Cool Down A
400m jog in grass, 
2x30m-walking butt kicks,
2x30m walking hi-knees
Stretch - general static stretches (hams, quads, calves, etc.)
 
Mon: Intensive Tempo Lactic Capacity: 4x100m.  Aggressive 50m, then relaxed with good mechanics the last 50m (not a slow down, just maintain with good form) 1 Minute Rest B/T reps. Jog 400 meters, 3 minute rest.  
4x100m.  Aggressive 50m, then relaxed with good mechanics the last 50m (not a slow down, just maintain with good form) 1 Minute Rest B/T reps.  


 
Kick Work: (200m[28-30s] (30s), curve [12.5s](30s), 100m[12.5]
 
Tues: Teach Lifts-Back Squats-3x8-12 at 70-80%
Romanian Deadlifts-3x8-12
Bench Press-3x8-12 at 70-80%
Barbell Bent-Over Row-3x8-12
Standing Military Press-3x8-12
 
Wed: Acceleration: 4 x 20 meters – 3 minute recovery
20 x 10 meters – 3-minute recovery
 
Kick Work: (200m[28-30s] (30s), curve [12.5s](30s), 100m[12.5]
 
Thur: Teach Lifts- Superset: Front Squats - 3x4-8 at 60-70% + Pull-Ups - 3xmax
Superset: Lunges - 3x12-15 each leg + Dumbbell Bench Press - 3x12-15
Superset: Back Raises - 3x15-20 + 3-in-1 Shoulders - 3x15-20
Superset: Calf Raises - 3x15-20 + Biceps Curls - 3x15-20
 
Fri: Speed: Acceleration-sprint-float-sprint (100 meters)
50 meter acceleration to 10 meters sprint at 100%- 30 meter float at 80%-10 meter sprint at 100%, 3 x 100 meter – 6 minute recovery
 
 Kick Work: (200m[28-30s] (30s), curve [12.5s](30s), 100m[12.5]
 
WEEK 22

Warm up: 400m (30s final 200m)
 
Leg Swings – forward-back, side-to-side x 10each leg
2x30m forward skips, backward skips (exactly what it says)side-to-side skips 
2x30m backward run
2x50m accelerations
2x30m A-Skips, Butt kicks, Carioca 
2x50m accelerations
Leg Swings
Cool Down B
400m jog
2x~10m-walk on toes
2x~10mwalk on heels 
2x~10m walk pigeon toed 
2x~10m duck walk heels with toes pointing outward
10 m forward skips
10 m backward skips
10 m walking carioca
 
Mon: Lactic capacity/Intensive Tempo 800m-1800m: 80%-90%
2 x 30m, 60m, 80m [6s, 8s, 10s]90sR (5R between sets)
                      -  1 x 30m speed ladder B-skip(during recovery)
Kick work: 2 x 300m [37.5s- 38s] (30r), 100m [11.5s-12s]
Jump Out on Turf: BJ, Angel, JL, SLB, Fly Run
Cool Down
 
Tues Weights:
Back Squats-3x8-12 at 70-80%
Romanian Deadlifts-3x8-12
Bench Press-3x8-12 at 70-80%
Barbell Bent-Over Row-3x8-12
Standing Military Press-3x8-12
 
Wed: Sprint Alactic Power 300s-800m: 95%-100%
 
2 x (4 x 80m hold off work with partners) 5-7R
1 x 30m speed ladder B-skip(during recovery)
Kick Work: 1 x 150m (30s active recovery) 150m
Jump Out on Turf: BJ, Angel, JL, SLB, Fly Run
Cool Down

 
Thur Lactic Power/Special Endurance/Teach Lifts-300m-600m:95%-100%
 
1 x 600m (200m[23s-24s], curve [12.5s], 100m[12.5], 400m mark[48s-50.5s] 15-20R
 
1 x 30m speed ladder B-skip(during recovery)
 
Kick Work: 800 formula (200m[28-30s] (30s), curve [12.5s](30s), 100m[12.5], form run 400m with 30s kick on final 200m
Jump Out on Turf: BJ, Angel, JL, SLB, Fly Run
Cool Down
 
Hang Clean - 3x3-6 at 50-60% (above knees)
Hang Clean Pulls - 3x3-6 at 60-70% (at knees)
Push Jerk - 3x3-6
 
Fri: Resistance:
Hills: 10 x 30 meters- 2-minute recovery [With band]
Jump box- 2 x 20,20,20
Band starts 2 x 50s
Hover starts- 4 x 20m
 
 
WEEK 23

Warm up: 400m (30s final 200m)
 
Leg Swings – forward-back, side-to-side x 10each leg
2x30m forward skips, backward skips (exactly what it says)side-to-side skips 
2x30m backward run
2x50m accelerations
2x30m A-Skips, Butt kicks, Carioca 
2x50m accelerations
Leg Swings
Cool Down A
400m jog in grass, 
2x30m-walking butt kicks,
2x30m walking hi-knees
Stretch - general static stretches (hams, quads, calves, etc.)




Mon: Lactic acid //Special endurance 300m-600m: 90%-95%
2 x 300m [36-38s](active recovery 100m) 15R
                      -  1 x 30m speed ladder B-skip(during recovery)
Kick work: 1 x 200m (30r), 200m [26-28s]
Jump Out on Turf: BJ, Angel, JL, SLB, Fly Run
Cool Down
 
Tues Weights:
Back Squats-3x8-12 at 70-80%
Romanian Deadlifts-3x8-12
Bench Press-3x8-12 at 70-80%
Barbell Bent-Over Row-3x8-12
Standing Military Press-3x8-12
 
Wed: Sprint Speed Anaerobic Capacity 300s-800m: 90%95%
 
2 x (4 x 80m curve work) 5-7R
1 x 30m speed ladder B-skip(during recovery)
Kick Work: 1 x 150m (30s active recovery) 150m
Jump Out on Turf: BJ, Angel, JL, SLB, Fly Run
Cool Down
 
 
Thur Lactic Power/Speed Endurance/Teach Lifts-300m-600m:95%-100%
 
2 x (200m[28-30s] (30s), curve [12.5s](30s), 100m[12.5])6R
 
1 x 30m speed ladder B-skip(during recovery)
 
Kick Work: (200m[28-30s] (30s), curve [12.5s](30s), 100m[12.5], form run 400m with 30s kick on final 200m
Jump Out on Turf: BJ, Angel, JL, SLB, Fly Run
Cool Down
 
Hang Clean - 3x3-6 at 50-60% (above knees)
Hang Clean Pulls - 3x3-6 at 60-70% (at knees)
Push Jerk - 3x3-6
 
 
Tues: Teach Lifts-Back Squats-3x8-12 at 70-80%
Romanian Deadlifts-3x8-12
Bench Press-3x8-12 at 70-80%
Barbell Bent-Over Row-3x8-12
Standing Military Press-3x8-12
 
Wed: Acceleration: 4 x 20 meters – 3 minute recovery
20 x 10 meters – 3-minute recovery
 
Kick Work: (200m[28-30s] (30s), curve [12.5s](30s), 100m[12.5]





WEEK 24

Warm up: 400m (30s final 200m)
 
Leg Swings – forward-back, side-to-side x 10each leg
2x30m forward skips, backward skips (exactly what it says)side-to-side skips 
2x30m backward run
2x50m accelerations
2x30m A-Skips, Butt kicks, Carioca 
2x50m accelerations
Leg Swings
 
Cool Down B
400m jog
2x~10m-walk on toes
2x~10mwalk on heels 
2x~10m walk pigeon toed 
2x~10m duck walk heels with toes pointing outward
10 m forward skips
10 m backward skips
10 m walking carioca
 

Thurs:Superset: 
 
Front Squats - 3x4-8 at 60-70% + Pull-Ups - 3xmax
Superset: Lunges - 3x12-15 each leg + Dumbbell Bench Press - 3x12-15
Superset: Back Raises - 3x15-20 + 3-in-1 Shoulders - 3x15-20
Superset: Calf Raises - 3x15-20 + Biceps Curls - 3x15-20
 
Fri: Circuit Training: Hurdle Mobility, Plyo, Med Ball Start, Flexibilty
 





TUTORIALS



PUSHUP WARMUP (UPPERBODY HOMEWORK)
COMPLETE EACH ROUND BEFORE RESTING ON YOUR KNEES
  1. DIAMOND 10, REGULAR 10, WID 10 REST 30 SECONDS
  2. STAGGERED 10, PUSHUP REACH 10, REGULAR 10 REST 30 SECONDS
  3. 10 NEGATIVE PUSHUPS (GO DOWN SLOW & COUNT BACKWARDS FROM 3 AND THEN PUSH UP)




CORE WORK -  500 REPS EVERY OTHER DAY  

 
  1. VERTICLE TOE REACHES
  2. FROG KICKS (HANDS UNDER THE BUTT)
  3. RIGHT SIDE RAISES (FEET OFF THE GROUND)
  4. LEFT SIDE RAISES (FEET OFF THE GROUND)
  5. RT ELBOW TO KNEE CROSS CRUNCH
  6. LT ELBOW TO KNEE CROSS CRUNCH
  7. RT COCKROACH CRUNCH
  8. LT COCKROACH CRUNCH
  9. 2 WAY SUPERMAN EXTENTIONS
  10. JACK HAMMERS
  11. BISCYCLES
  12. Y REACH THROUGH
  13. VERTICLE HIP RAISES
  14. FIGURE 8
  15. SCISSOR RAISES


INCLEMENT (BAD WEATHER) WORKOUT
"PUSHUPS & CORE WORK COMBINED"

  1. PUSHUPS-  COMPLETE EACH ROUND BEFORE RESTING ON YOUR KNEES ( DO THIS 3 TIMES)
    • 10 DIAMOND PUSHUP, 10 REGULAR PUSHUP, 10 WIDE PUSHUP.
    •  REST 30 SECONDS AND REPEAT
  2. 10 NEGATIVE PUSHUPS (GO DOWN SLOW & COUNT BACKWARDS FROM 3 AND THEN PUSH UP)
  3. 3 X 50 second seated sprints (Sit on the ground, place both heels on a chair, grab two weights or can goods for resistance, sit tall, and simulate FAST running motions and BELLY breathing for 50 seconds. Recover for 1 minute and repeat.

CORE/AB WORKOUT (500 ABS)
  1. CLICK ON THE LINK AND COMPLETE #onpurposewithpurpose:  https://www.youtube.com/watch?v=xN_Iz0fN2XE
  2. STRETCH AND DRINK WATER
  3. FINISHED

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ROE BLAZE X-FACTOR TIME PREDICTING TRAINING TOOLS (BASIC)


4OO/800 TRAINING CONCEPT (BASIC)

Competitive
  • 4 x 320  @ 90% Intensity (Restart = Full recovery)
    • 44 seconds at 320

Championship
  • 3 x 320 @ 100% Intensity (Restart = Full recovery)
    • 40 seconds at 320

State Bound Athlete
  • 2 x 320 @ 100% Intensity (Restart = Full recovery)
    • 37 seconds @ 320 (complete a rolling 80m in 12 seconds for a 49)
 
Distance             70%(5)  75%(5)  80%(5)  85%(5)  90%(4)  95%(4)  100%(1)
800m (2MAX)      2:36        2:30        2:24        2:18        2:12        2:06        2:00
600m                     1:57        1:53        1:48        1:43        1:39        1:35        1:25-1:30
400m                     65            62           59           56           53            50           47
320m                     53            50           47           44           41            37           34
SHIFT ALL TIMES TO THE RIGHT DEPENDING ON AGE AND ABILITY GROUPS
 
4OO FORMULA
2 X 400M (6 seconds @ 50 m, 12 sec complete bend,  26 seconds @ 200m, R30s, 12 sec final bend, R30s, 12 second home straight)
 
8OO FORMULA
2 X 400M (6 seconds @ 50 m, 12 sec complete bend,  26 seconds @ 200m, R30s, 12 sec final bend, R30s, 12 second home straight)-continue and power stride one extra 400= 800m

MAKE RECOVERY AREAS VARY TO CREATE SHOCK. SHOCK IS THE BEST WAY TO INTRODUCE COMPETITION ANXIETY INTO TRAINING.