Sprints
Warm Ups Drills/Plyos/Strength Workouts
Low Intesnsity Day (LID) LID Workouts
800M Jog 1 Legged Squat (6-10 rep each Speed
Side Stretch (15 sec each side) leg) Carioca Acceleration
Shoulder Circles/ Wind German Soldiers Starts one or more: Clap , Falling ,
Mills(30sec.) Praying Mantis Crouch, 3 pt. 4 pt. Block (10-40M)
Toroso Twists (1 min.) Duck Walks (fwd, rev, side) Resistance: Tires, Bands, Chutes
Foot Circles (10 ea./2way/both ft.) Lunges Hills,Steps: Various Short
Calf/Achilles/Hip Stretch (30 sec Various Hurdle Mobility Drills Distance, Quantities' High rest
each side) Gator Crawls Periods
Single Leg Calf Raises over Cone Strides Velocity
hanging step (3 position x 10 each Wall Drills Flying Sprints
position) Asian Squat (30 sec) ____________________________ Float-Sprint-Float
10 rep toe with toe raise at stand) Weights Sprint-Float-Sprint
Stride Stretch (15 sec each leg) Barbell -2 Arm Curl (2 set 8-12 Indian File
Mountain Climb (20-30 count) reps) Dumbell - 1 Arm Alternating Down Hill
Low Back Stretch ( 30 sec) Curls (2 Set 10-15 reps) Speed Endurance
40M Strides Dumbell - 1 Arm Alternating Race Variety: 3 X 80,100,120M/ 95%
Core ( see below) Arm Curls ( 1 Set 10 Reps) effort/ full recovery
Push Ups ( see below) Dumbell-1 Arm Alternating Variety 2-4 x150-600M Runs 90%
Shoulder Rasies Front (2 Set 8-12 Effort Full Recovery
Reps) Dumbell-1 Arm Lateral Endurance
Shoulder Raise (2 Set 8-12 Reps) Tempo Runs (70%) 10-15 MIn
Dumbell -1 Arm Rear Shoulder
Raise (2 Set 8-12 Reps)
Leg Extensions ( 2 Set 15-20
Reps) Leg Curls (2 Set 15-20
Warm Ups Drills/Plyos/Strength Workouts
High Intensity Day (HID) HID Workouts
Jump Rope (5 min.) Frog Hops Speed
Rotating Arms/Swim Skips (50M Bear Crawls Acceleration
forward & backward) Various Hurdle Mobility: Side Starts one or more: Clap , Falling ,
Skip lunges (50M) Kicks, Dynamic Alternating Crouch, 3 pt. 4 pt. Block (10-40M)
Butt Kicks (4 x 10M) Walkovers, Alternating Skipover Resistance: Tires, Bands, Chutes
Double Butt Kicks (2x 10M) Various Jumps: Knees High, Hills,Steps: Various Short
A Skips (2x 20M) Standing One & Two Legged Long Distance, Quantities' High rest
B Skips (2x 20M) Jump, Box Jumps, Hurdle Jumps Periods
High Knees (2x 10M) Cone Strides Velocity
Fast Legs (2x 20M) A-2's, A-C's Flying Sprints
70M Build Ups (2 reps) ____________________________ Float-Sprint-Float
Core (see below) Weights Sprint-Float-Sprint
Push ups (see below) One or more: Inertia Squats, Drop Indian File
Squats, Eccentric Squats Down Hill
Lunges/Stepups Speed Endurance
Pullups/Chinups/Lat Pulls Variety: 3 X 80,100,120M/ 95%
Bench effort/ full recovery
Olypmic lifts Variety 2-4 x150-600M Runs 90%
Effort Full Recovery
Endurance
Tempo Runs (70%) 10-15 MIn
Core Push ups Cool Down
One or more of these exercises Straight wide arms hand together, Cat Arch to Hound Dog Point
Crunches Straight, alternating floor push off clap (10-50 reps) ( 2-5 rep alternating position 5-10
knees, Bicycles (50-300 reps) From knee position floor push off sec hold)
Leg lifts straight, out/together, alternating sprint arms) Calf/Achilles/Hip Stretch (30 sec
scissor, flutter (50-100 reps) each side)
Planks, straight, alternating one Partner Stretching
arms, sprint arms, side elbow, side
straight arms, reverse plank, full
rotations (2-5 min)