aiṓn

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April 19, 2011

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TUESDAY, 5:30PM; Speed Training

WARMUP:   Foam Roller, 3/4 mile walk

  • MOBILITY DRILLS
  • WALKING DRILLS
  • CONDITIONING DRILLS –  25 Jumping Jacks, 25 Mountain Climbers, 25 Burpees
  • DYNAMIC WARMUP (80 squats, 80 walking lunges, 20 squat jumps, 20 side lunges, 20 spiderman lunge, 8 x 10m stride)
  • SPRINT DRILLS  x 2– (40m each drill – marching, clawing, high knees)
  • BUILD UP – 3 x 100 – easy, medium, fast (walk the corners)

MAIN WORK
250 Meter Strides (85% effort)

  1. 42″ ~ 8′ recovery
  2. 43″ ~ 8′r
  3. 41″
AB/MID-TORSO –  (250 reps)
20 Straight Leg Raise Ups (supine)
50 Toe Touch (supine)
50 V-Ups
50 – Reverse Crunch
30 Hanging Inverted Raise (pole vaulter drill)
50 – Pallof Press
3/4 mile easy tempo
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Written by SJ

April 19, 2011 at 7:55 pm

Posted in Burpees, Spine, Sprinting

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