Week 13: 4/25-5/1

Monday - Conditioning
Full dynamic warmup
30x(60m+5 pushups) (1 min cycle)
(On grass, BAREFOOT. These are strides at 3/4 speed.)

Tuesday - Track
Full dynamic warmup
4x30m accelerations @ 80%, 85%, 90%, 95% (walk back rest)
Sprints - 3 sets of 4x40m (60s cycle, jog back to start)
(rest 4 minutes between sets)
Go lift, play pickup

Wednesday - Conditioning
Full dynamic warmup
20x60m (1 min cycle)
(On grass, BAREFOOT. These are strides at 3/4 speed.)

Thursday - Track
Full dynamic warmup
4x30m accelerations @ 80%, 85%, 90%, 95% (walk back rest)
Sprints - 4x40m (3 min rest)
10x60m barefoot strides at 3/4 speed (1 min cycle)

Friday
Full dynamic warmup
Throw

Week 13: 4/18-4/24

2 conditioning workouts. 2 track workouts.

Week 12: 4/11-4/17

Sunday
Off

Monday - Conditioning
Full dynamic warmup
30x(60m+5 pushups) (1 min cycle)
(On grass, BAREFOOT. These are strides at 3/4 speed.)

Tuesday - Track
Full dynamic warmup
4x30m accelerations @ 80%, 85%, 90%, 95% (walk back rest)
Sprints - 3 sets of 4x40m (60s cycle, jog back to start)
(rest 4 minutes between sets)
Go lift, play pickup

Wednesday - Conditioning
Full dynamic warmup
20x60m (1 min cycle)
(On grass, BAREFOOT. These are strides at 3/4 speed.)

Thursday - Track
Full dynamic warmup
4x30m accelerations @ 80%, 85%, 90%, 95% (walk back rest)
Sprints - 4x40m (3 min rest)
10x60m barefoot strides at 3/4 speed (1 min cycle)

Friday
Full dynamic warmup
Throw

Week 11: 4/4-4/10

Track workout 1:
Full dynamic warmup
4x30m accelerations @ 80%, 85%, 90%, 95% (walk back rest)
Sprints - 4 sets of 4x60m (70s cycle, jog back to start)
(rest 8 minutes between sets)
45 Degree 1-2 Cut - 4x4 (1.5 min rest)
Go lift

Track workout 2 (Done by Friday):
Full dynamic warmup
Sprints - 4x10m (1 min rest), 4x20m (1.5 min rest), 4x30m (2 min rest), 4x40m (2.5 min rest), 4x50m (3 min rest)
45 Degree 1-2 Cut - 6x4 (1.5 min rest)
Go lift

Conditioning Workout 1:
Full dynamic warmup
30x(100m+5 pushups) (1 min cycle)
(On grass, BAREFOOT. These are strides at 3/4 speed.

Conditioning Workout 2:
Full dynamic warmup
20x(100m+5 pushups) (1 min cycle)
(On grass, BAREFOOT. These are strides at 3/4 speed.)