Sunday, March 27, 2011

Week 7: 3/27-4/2

Track workout 1:
Full dynamic warmup
4x30m accelerations @ 80%, 85%, 90%, 95% (walk back rest)
Sprints - 3 sets of 4x50m (70s cycle, jog back to start)
(rest 6 minutes between sets)
1-2 Cut - 4x4 (back-and-forth is one rep) (1 min rest)
Go lift

Track workout 2:
Full dynamic warmup
Sprints - 6x10m (1 min rest), 4x20m (1.5 min rest), 4x30m (2 min rest), 2x40m (2.5 min rest)
1-2 Cut - 4x4 (1 min rest)
Go lift

Conditioning workout 1:
Full dynamic warmup
25x(80m+5 pushups) (1 min cycle)
(On grass, BAREFOOT. These are strides at 3/4 speed)

Conditioning workout 2:
Full dynamic warmup
10 sets of bodyweight circuit:
10 pushups
20s side bridge (switch sides each set)
10 lunges (reverse or walking)

Sunday, March 20, 2011

Week 6: 3/20-3/26

Track workout 1:
Full dynamic warmup
4x30m accelerations @ 80%, 85%, 90%, 95% (walk back rest)
Sprints - 4 sets of 4x40m (1 min cycle, jog back to start)
(rest 5 minutes between sets)
1-2 Cut - 4x4 (back-and-forth is one rep) (1 min rest)
Go lift

Track workout 2:
Full dynamic warmup
Sprints - 6x10m (1 min rest), 6x20m (1.5 min rest), 6x30m (2 min rest)
1-2 Cut - 4x4 (1 min rest)
Go lift

Conditioning workout 1:
Full dynamic warmup
20x(80m+5 pushups) (1 min cycle)
(On grass, BAREFOOT. These are strides at 3/4 speed)

Conditioning workout 2:
Full dynamic warmup
10 sets of bodyweight circuit:
10 pushups
20s side bridge (switch sides each set)
10 lunges (reverse or walking)
Lifting:
Shorten and simplify your lifting workouts. For example:
A1. DB Rear Foot Elevated Split Squat - 3x6
A2. (Weighted) Chinups - 3xMax
B1. 1-Arm DB press - 3x(5/side)
B2. 1-Arm Row - 3x(5/side)

Sunday, March 6, 2011

Week 4 : 3/6-3/12

Track workout 1 (Monday):
Full dynamic warmup
4x30m accelerations @ 80%, 85%, 90%, 95% (walk back rest)
Sprints - 4 sets of 4x40m (1 min cycle, jog back to start)
(rest 5 minutes between sets)
1-2 Stick - 6x4 (back-and-forth is one rep) (1 min rest)
Go lift

Track workout 2 (Wednesday/Thursday):
Full dynamic warmup
Sprints - 6x10m (1 min rest), 6x20m (1.5 min rest), 6x30m (2 min rest)
1-2 Stick - 4x4 (1 min rest)
Go lift

Conditioning workout
Full dynamic warmup
Bike/Elliptical/Whatever - 2o min of 20s hard/40s easy