aiṓn

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April 3, 2011

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SUNDAY, 10:00AM; Speed Training (conditions ~ 60°, sunny 8mph wind)

WARMUP:   1′ Plank; 30″ side planks, Mobility Drills, Med Ball Chops, 3/4 mile walk; 400 meter easy jog, 50m bounds, 100m side shuffles; 100m backward run.

CONDITIONING DRILLS
25 Jumping Jacks
25 Mountain Climbers
25 Burpees

WALKING DRILLS x 2~ (20m each then sprint 10m.): Knee Hug, Knee to Shoulder,Toy Soldier, Knee to opposite Elbow.

DYNAMIC WARMUP x 2~  Squat (slow/full depth) x 20reps, lunge 20m then sprint 10m;  Squat (fast/parallel depth) x 10reps,  lunge 20m then sprint 10m; Squat Jump x 10reps, sprint 10m.

MAIN WORK ~ 100 Meter Strides (65-80% effort)
6 x 100m on track w/20 Reverse Crunch after each stride ~ 2′ recovery
4′ recovery
6 x 100m on field w/ 20 V-Ups after each stride ~ 2′ recovery

SPRINT DRILLS  x 2 (40m each drill), Marching, Clawing, Hi Knees (Cue: upright posture and foot strike)

CONDITIONING DRILLS #2
25 Jumping Jacks
25 Mountain Climbers
25 Burpees
Med Ball Throws – 10lb ball

  • Backward Throws x 20
  • Forward Throws x 20
  • Seated Side Throw x 20 each side
  • Overhead Slams x 20

Walk 1 mile
Contrast Therapy ~ 3 minutes

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Written by SJ

April 3, 2011 at 4:28 pm

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