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FREE Strength & Conditioning
Newsletter
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FREE 15-Day Workout
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| Day 1 - Week 1 |
- Warm Up (400 M Jog) and Stretch
- Fartlek
- FYI--400 is one lap around the track
- 1/2 Pace is a little faster than a jog, this exercise is non
stop. They will be added to on a weekly basis. We will build up
the overall distance, at some point, some of you may reach a
distance of 5 miles.
- Jog 400, 1/2 Pace 200, Sprint 50, Jog 200, 1/2 Pace 200, Sprint
100, Jog 100, 1/2 Pace, Sprint 200.
- Ten 100 yard sprints
- you have 1 minute from the start of one sprint to start of the
next, use the time you have to recover between sprints.
- Six 40 yard sprints
- you have 30 seconds from the start of one sprint to the start of
the next for recovery time.
- Sprint Drills (30 yard distance, 1 = one 30 yard distance, not
there and back)
- 3 high knees--fast feet
- 2 Cariocas per side (remain facing the same way each time,
working left and right.)
- 3 Back Pedals
- 3 Lunges (step 1, 2, Lunge on 3)
- Plyometrics
- Line Hops (30 seconds, facing line; 30 seconds, side to side)
- 5 minutes of Stadium Stairs (weaving through the stadium stairs,
up and down)
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| Day 3 - Week 1 |
- LIGHT WORK OUT--Game Weekend
- Warm Up (400m Jog) and Stretch
- Sprint Work
- 1 X 200 M
- 1 X 300 M
- 4 X 25 M
- 6 X 40 M
- 2 X 75 M
- 2 X 300 M
- Plyometrics
- 15 M of Two Feet (feet together) Hops
- Line Jumps 30 Seconds (Side and Front)
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| Day 5 - Week 1 |
- Warm Up (400 M Jog) and Stretch
- Endurance
- 50 m jog, 50 m sprint (repeat for 4 laps or 1 mile)
- Goal: Complete the sprints in 7-9 seconds, the jogs in 16-20
throughout the mile.
- Sprint Drills
- Do these over a 30 M distance (one time counts as down, but not
back)
- Long skips (3 times)
- Butt Kicks (3 times)
- High Knees (3 times)
- Right Side Shuffles--quick feet, but feet not hitting in the
middle (2 times)
- Left Side Shuffles--same as right
- Back Pedals (3 times)
- Long Strides (3 times)
- Stations
- Stadium Stairs (winding up and down through the stadium) for 5
minutes
- Do 5 crunches at the top of the stairs and 5 push ups when you
reach the bottom.
- Cool Down--Jog 400 M
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| Day 8 - Week 2 |
- Warm Up (400 M Jog) and Stretch
- Fartlek
- FYI--400 is one lap around the track
- 1/2 Pace is a little faster than a jog, this exercise is non
stop. They will be added to on a weekly basis. We will build up
the overall distance, at some point, some of you may reach a
distance of 5 miles.
- Jog 400, 1/2 Pace 200, Sprint 50, Jog 200, 1/2 Pace 200, Sprint
100, Jog 100, 1/2 Pace, Sprint 200.
- Ten 100 yard sprints
- you have 1 minute from the start of one sprint to start of the
next, use the time you have to recover between sprints.
- Six 40 yard sprints
- you have 30 seconds from the start of one sprint to the start of
the next for recovery time.
- Plyometrics
- Line Hops (30 seconds, facing line; 30 seconds, side to side)
- 5 minutes of Stadium Stairs (weaving through the stadium stairs,
up and down)
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| Day 10 - Week 2 |
- Warm-up (400 M jog) and Stretch
- Fartlek
- FYI--400 is one lap around the track
- 1/2 Pace is a little faster than a jog, this exercise is non
stop. They will be added to on a weekly basis. We will build up
the overall distance, at some point, some of you may reach a
distance of 5 miles.
- Jog 400, 1/2 pace 200, sprint 50, jog 200, 1/2 pace 200, sprint
100, jog 100, 1/2 pace 200, sprint 200, jog 400, 1/2 pace 200,
sprint 200.
- Sprint Drills (30 yard distance, 1 = one 30 yard distance, not
there and back)
- 3 high knees--fast feet
- 2 Cariocas per side (remain facing the same way each time,
working left and right.)
- 3 Back Pedals
- 3 Lunges (step 1, 2, Lunge on 3)
- 3 Butt Kicks--fast feet
- Ten 100 yard sprints
- you have 1 minute from the start of one sprint to start of the
next, use the time you have to recover between sprints.
- Six 40 yard sprints
- you have 30 seconds from the start of one sprint to the start of
the next for recovery time.
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| Day 12 - Week 2 |
- Warm-Up (400 meter) and Stretch
- Endurance
- 6 300 meter sprints/100 meter recovery walk/jog
- Sprint Drills(30 yard distance, 1 = one 30 yard distance, not
there and back)
- 3 high knees--fast feet
- 2 Cariocas per side (remain facing the same way each time,
working left and right.)
- 3 Lunges (step 1, 2, Lunge on 3)
- 15 meter distance--feet together hops, between the lines on the
track, jumping forward to the right and then forward to the left.
Control your landing, no bouncing, use your arms to keep momentum.
- Stations
- Stadium Stairs (winding up and down through the stadium) for 10
minutes
- Do 5 crunches at the top of the stairs and 5 push ups when you
reach the bottom.
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| Day 15 - Week 3 |
- Warm-up (800 M jog) and Stretch
- Fartlek
- FYI--400 is one lap around the track
- 1/2 Pace is a little faster than a jog, this exercise is non
stop. They will be added to on a weekly basis. We will build up
the overall distance, at some point, some of you may reach a
distance of 5 miles.
- Jog 400, 1/2 pace 200, sprint 50, jog 200, 1/2 pace 200, sprint
100, jog 100, 1/2 pace 200, sprint 200, jog 400, 1/2 pace 200,
sprint 200.
- Sprint Drills (30 yard distance, 1 = one 30 yard distance, not
there and back)
- 3 high knees--fast feet
- 2 Cariocas per side (remain facing the same way each time,
working left and right.)
- 3 Back Pedals
- 3 Lunges (step 1, 2, Lunge on 3)
- 3 Butt Kicks--fast feet
- Ten 100 yard sprints
- you have 1 minute from the start of one sprint to start of the
next, use the time you have to recover between sprints.
- Six 40 yard sprints
- you have 30 seconds from the start of one sprint to the start of
the next for recovery time.
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