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."