Week 17: 5/13-5/20

Sunday - Conditioning workout:
Full dynamic warmup

100-100-100
100-100-200-100
100-100-200-200
100-200-100-100
100-100-100

Run at 75%, ON GRASS (BAREFOOT IF POSSIBLE), shouldn't be really difficult.
200 is 100m back and forth.  Walk 50m between reps, 100m between sets (each line is a set).
If too easy, add 5 pushups after each run.


Monday - Speed endurance workout:
Full dynamic warmup
4x30m accelerations @ 80%, 85%, 90%, 95% (walk back rest)
Sprints - 3 sets of 4x60m (70s cycle, jog back to start)
(rest 8 minutes between sets)
1-2 Cut- 4x4 (back-and-forth is one rep) (1 min rest)
Go lift

Tuesday - Conditioning workout:
Full dynamic warmup

100-100-100
100-100-200-100
100-100-200-200
100-200-100-100
100-100-100

Run at 75%, ON GRASS (BAREFOOT IF POSSIBLE), shouldn't be really difficult.
200 is 100m back and forth.  Walk 50m between reps, 100m between sets (each line is a set).
If too easy, add 5 pushups after each run.

Wednesday - Lift (Upper body only)


Thursday - Speed workout:
Full dynamic warmup
4x30m accelerations @ 80%, 85%, 90%, 95% (walk back rest)
Sprints - 4x40m (3 min rest)

Friday:
Full dynamic warmup
Throwing

Week 16: 5/6-5/12

Speed workout (Monday and Friday if possible):
Full dynamic warmup
4x30m accelerations @ 80%, 85%, 90%, 95% (walk back rest)
Sprints - 10x10m (1 min rest), 4x20m (1.5 min rest), 4x30m (2 min rest), 2x50m (3 min rest)
Heidens - 4x5 (back-and-forth is one rep) (1 min rest)
Go lift

Speed endurance workout (Wednesday):
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 (back-and-forth is one rep) (1 min rest)
Go lift


Conditioning workout (Tuesday and Thursday):
Full dynamic warmup

100-100-100
100-100-200-100
100-100-200-200
100-200-100-100
100-100-100

Run at 75%, ON GRASS (BAREFOOT IF POSSIBLE), shouldn't be really difficult.
200 is 100m back and forth.  Walk 50m between reps, 100m between sets (each line is a set).
If too easy, add 5 pushups after each run.

Week 15: 4/29-5/5

Speed workout:
Full dynamic warmup
4x30m accelerations @ 80%, 85%, 90%, 95% (walk back rest)
Sprints - 8x10m (1 min rest), 4x20m (1.5 min rest), 4x30m (2 min rest), 4x40m (2.5 min rest)
Heidens - 4x5 (back-and-forth is one rep) (1 min rest)
Go lift

Speed endurance workout:
Full dynamic warmup
4x30m accelerations @ 80%, 85%, 90%, 95% (walk back rest)
Sprints - 3 sets of 4x60m (70s cycle, jog back to start) (rest 8 minutes between sets)
45 Degree 1-2 Cut - 4x4 (back-and-forth is one rep) (1 min rest)
Go lift


Conditioning workout (Do TWO TIMES this week):
Full dynamic warmup

100-100-100
100-100-200-100
100-100-200-200
100-200-100-100
100-100-100

Run at 75%, ON GRASS (BAREFOOT IF POSSIBLE), shouldn't be really difficult.
200 is 100m back and forth.  Walk 50m between reps, 100m between sets (each line is a set).
If too easy, add 5 pushups after each run.

Week 14: 4/22-4/28

Speed workout 1:
Full dynamic warmup
4x30m accelerations @ 80%, 85%, 90%, 95% (walk back rest)
Sprints - 6x10m (1 min rest), 4x20m (1.5 min rest), 2x30m (2 min rest), 2x40m (2.5 min rest)
Heidens - 4x5 (back-and-forth is one rep) (1 min rest)
Go lift


Speed workout 2:
Full dynamic warmup
4x30m accelerations @ 80%, 85%, 90%, 95% (walk back rest)
Sprints - 4x10m (1 min rest), 4x20m (1.5 min rest), 4x30m (2 min rest), 2x40m (2.5 min rest), 2x50m (3 min rest)
1-2 Cut - 4x4 (back-and-forth is one rep) (1 min rest)
Go lift

Conditioning workout:
Full dynamic warmup

100-100-100
100-100-200-100
100-100-200-200
100-200-100-100
100-100-100

Run at 75%, ON GRASS (BAREFOOT IF POSSIBLE), shouldn't be really difficult.
200 is 100m back and forth.  Walk 50m between reps, 100m between sets (each line is a set).
If too easy, add 5 pushups after each run.

Week 13: 4/15-4/21

SUNDAY - Rest

MONDAY - Speed workout:
Full dynamic warmup
4x30m accelerations @ 80%, 85%, 90%, 95% (walk back rest)
Sprints - 6x10m (1 min rest), 4x20m (1.5 min rest), 2x30m (2 min rest), 2x40m (2.5 min rest)
Heidens - 4x5 (back-and-forth is one rep) (1 min rest)
Go lift

TUESDAY - Conditioning workout:
Full dynamic warmup

100-100-100
100-100-200-100
100-100-200-200
100-200-100-100
100-100-100

Run at 75%, ON GRASS (BAREFOOT IF POSSIBLE), shouldn't be really difficult.
200 is 100m back and forth.  Walk 50m between reps, 100m between sets (each line is a set).
If too easy, add 5 pushups after each run.


WEDNESDAY - Speed endurance workout:
Full dynamic warmup
4x30m accelerations @ 80%, 85%, 90%, 95% (walk back rest)
Sprints - 3 sets of 4x60m (70s cycle, jog back to start) (rest 8 minutes between sets)
Go lift (Upper body only)

THURSDAY - Pickup

Friday - Rest

Week 12: 4/8-4/14

Speed workout:
Full dynamic warmup
4x30m accelerations @ 80%, 85%, 90%, 95% (walk back rest)
Sprints - 4x10m (1 min rest), 4x20m (1.5 min rest), 4x30m (2 min rest), 4x40m (2.5 min rest)
Heidens - 4x5 (back-and-forth is one rep) (1 min rest)
Go lift

Speed endurance workout:
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)
1-2 Cut - 4x4 (back-and-forth is one rep) (1 min rest)
Go lift


Conditioning workout:
Full dynamic warmup

100-100-100
100-100-200-100
100-100-200-200
100-200-100-100
100-100-100

Run at 75%, ON GRASS (BAREFOOT IF POSSIBLE), shouldn't be really difficult.
200 is 100m back and forth.  Walk 50m between reps, 100m between sets (each line is a set).
If too easy, add 5 pushups after each run.

Week 11: 4/1-4/7

Speed workout:
Full dynamic warmup
4x30m accelerations @ 80%, 85%, 90%, 95% (walk back rest)
Sprints - 8x10m (1 min rest), 4x20m (1.5 min rest), 2x30m (2 min rest), 2x40m (2.5 min rest)
Heidens - 4x5 (back-and-forth is one rep) (1 min rest)
Go lift

Speed endurance workout:
Full dynamic warmup
4x30m accelerations @ 80%, 85%, 90%, 95% (walk back rest)
Sprints - 3 sets of 4x60m (70s cycle, jog back to start) (rest 8 minutes between sets)
1-2 Cut - 4x4 (back-and-forth is one rep) (1 min rest)
Go lift


Conditioning workout:
Full dynamic warmup

100-100-100
100-100-200-100
100-100-200-200
100-200-100-100
100-100-100

Run at 75%, ON GRASS (BAREFOOT IF POSSIBLE), shouldn't be really difficult.
200 is 100m back and forth.  Walk 50m between reps, 100m between sets (each line is a set).
If too easy, add 5 pushups after each run.

"Deep front and back squats guarantee performance-enhancing transfer effects...compared to quarter squats."

Week 10: 3/25-3/31

Speed workout:
Full dynamic warmup
4x30m accelerations @ 80%, 85%, 90%, 95% (walk back rest)
Sprints - 8x10m (1 min rest), 2x20m (1.5 min rest), 2x30m (2 min rest), 2x40m (2.5 min rest)
Heidens - 4x5 (back-and-forth is one rep) (1 min rest)
Go lift

Speed endurance workout:
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


Conditioning workout:
Full dynamic warmup

100-100-100
100-100-200-100
100-100-200-200
100-200-100-100
100-100-100

Run at 75%, ON GRASS (BAREFOOT IF POSSIBLE), shouldn't be really difficult.
200 is 100m back and forth.  Walk 50m between reps, 100m between sets (each line is a set).
If too easy, add 5 pushups after each run.

Week 9: 3/18-3/24

Speed workout:
Full dynamic warmup
4x30m accelerations @ 80%, 85%, 90%, 95% (walk back rest)
Sprints - 6x10m (1 min rest), 4x20m (1.5 min rest), 4x30m (2 min rest)
1-2 Stick - 4x4 (back-and-forth is one rep) (1 min rest)
Go lift

Speed endurance workout:
Full dynamic warmup
4x30m accelerations @ 80%, 85%, 90%, 95% (walk back rest)
Sprints - 3 sets of 4x40m (1 min cycle, jog back to start) (rest 5 minutes between sets)
1-2 Stick - 4x4 (back-and-forth is one rep) (1 min rest)
Go lift


Conditioning workout:
Full dynamic warmup

100-100-100
100-100-200-100
100-100-200-200
100-200-100-100
100-100-100

Run at 75%, on grass, shouldn't be really difficult
200 is 100m back and forth.  Walk 50m between reps, 100m between sets (each line is a set).

Week 7: 3/4-3/10

Sprint workout:
Full dynamic warmup
4x30m accelerations @ 80%, 85%, 90%, 95% (walk back rest)
Sprints - 3 sets of 4x40m (1 min cycle, jog back to start) (rest 5 minutes between sets)
1-2 Stick - 4x4 (back-and-forth is one rep) (1 min rest)
Go lift

Conditioning workout:
Full dynamic warmup

100-100-100
100-100-200-100
100-100-200-200
100-200-100-100
100-100-100

Run at 75%, on grass, shouldn't be really difficult
200 is 100m back and forth.  Walk 50m between reps, 100m between sets (each line is a set).

Week 6: 2/26-3/3

Sprint workout:

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

Conditioning workout: 
Full dynamic warmup
20x100m (walk 50m rest)
Run at 75%, on grass, shouldn't be really difficult

Week 2: 1/29-2/4

Sprint workout:
Full dynamic warmup 15m side shuffle to 15m sprint* - 4/side (walk back rest)
50m buildups (hit top speed at 50m mark then coast) - 8 (walk back rest)
Go lift

 *Side shuffle to sprint means that you should be shuffling to your (left) for 15m, then change direction and sprint forward for 15m (i.e. turn the corner).

Conditioning workout: 
Full dynamic warmup
20x100m (walk 50m rest)
Run at 75%, on grass, shouldn't be really difficult

Doing conditioning before eating breakfast is good for you.

My conditioning is good - 2 Sprint+Lift, 1 Lift, 1 Conditioning, Lots of throwing
My conditioning sucks - 2 Sprint+Lift, 2 Conditioning, Lots of throwing

Week 1: 1/22-1/28

Full dynamic warmup

15m side shuffle to 15m sprint - 4/side

50m buildups (hit top speed at 50m mark then coast) - 8

Walk back to start for rest

Go lift