Week 16: 5/12-5/17

Sunday - Conditioning workout:
Full dynamic warmup

100-100-100
100-100-200-100
100-100-200-200
(100-100-200-200) - (Optional extra set)
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).

(Up to) 12 sets of (12 pushups - 30s side bridge - 12 walking lunges)

Monday - Off
Full dynamic warmup and easy throwing

Tuesday - Practice
Lift before/after if you want

Wednesday - Conditioning workout:
Full dynamic warmup

20x100m (1 min cycle)

Run at 70%, ON GRASS (BAREFOOT IF POSSIBLE), Keep it easy

Thursday 7am - Track workout:
Full dynamic warmup
4x30m accelerations @ 80%, 85%, 90%, 95% (walk back rest)
Sprints - 4x40m (2.5 min rest)


Friday:
Warmup/throwing at the fields

Week 15: 5/5-5/11

Track workout:
Full dynamic warmup
4x30m accelerations @ 80%, 85%, 90%, 95% (walk back rest)
Sprints - 4 sets of 3x60m (70s min cycle, jog back to start)
(rest 6-8 minutes between sets)
45 Degree 1-2 Cut - 4x4 (back-and-forth is one rep) (1 min rest)
Go lift

Conditioning workout (Do twice):

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).

(Up to) 12 sets of (12 pushups - 30s side bridge - 12 walking lunges)

Week 14: 4/28-5/4

Track workout 1:
Full dynamic warmup
4x30m accelerations @ 80%, 85%, 90%, 95% (walk back rest)
Sprints - 3 sets of 3x60m (70s min cycle, jog back to start)
(rest 6-8 minutes between sets)
45 Degree 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), 2x30m (2 min rest), 4x40m (2.5 min rest)
45 Degree 1-2 Cut -  4x4 (back-and-forth is one rep) (1 min rest)
Go lift


Conditioning workout (Do twice):

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).

8 sets of (12 pushups - 30s side bridge - 12 walking lunges)

Week 13: 4/21-4/27

Track workout 1:
Full dynamic warmup
4x30m accelerations @ 80%, 85%, 90%, 95% (walk back rest)
Sprints - 3 sets of 3x50m (70s min cycle, jog back to start)
(rest 5 minutes between sets)
45 Degree 1-2 Cut - 4x4 (back-and-forth is one rep) (1 min rest)
Go lift

Track workout 2:
Full dynamic warmup
Sprints - 8x10m (1 min rest), 6x20m (1.5 min rest), 4x30m (2 min rest)
45 Degree 1-2 Cut -  4x4 (back-and-forth is one rep) (1 min rest)
Go lift


Conditioning workout (Do twice):

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).

10 sets of (10 pushups - 20s side bridge - 10 walking lunges)

Week 11: 4/7-4/13

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).

10 sets of (10 pushups - 20s side bridge - 10 walking lunges)

MONDAY - Off

TUESDAY - Track workout:
Full dynamic warmup
Sprints -10x10m (1 min rest), 4x40m (2.5 min rest)
1-2 Cut - 4x4 (back-and-forth is one rep) (1 min rest)
Go lift

WEDNESDAY - Conditioning workout:

Full dynamic warmup
25x(100m+5 pushups) (walk 50m rest)
Run at 75%, on grass, shouldn't be really difficult.  RUN BAREFOOT IF POSSIBLE.

THURSDAY - Track workout:

Full dynamic warmup
4x30m accelerations @ 80%, 85%, 90%, 95% (walk back rest)
Sprints - 4x30m (2 min rest)
Go lift (Upper body only)

FRIDAY MORNING:
Full dynamic warmup
Easy throwing

Week 10: 3/31-4/6

Track workout 1:
Full dynamic warmup
4x30m accelerations @ 80%, 85%, 90%, 95% (walk back rest)
Sprints - 3 sets of 3x50m (70s 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 - 10x10m (1 min rest), 6x20m (1.5 min rest), 4x30m (2 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).

10 sets of (10 pushups - 20s side bridge - 10 walking lunges)

Suggested schedule:  Track on Monday and (Wenesday or Thursday), Conditioning Tuesday or Wednesday

Week 9: 3/24-3/30

Track workout 1:
Full dynamic warmup
Sprints - 8x10m (1 min rest), 4x20m (1.5 min rest), 4x30m (2 min rest)
1-2 Cut - 4x4 (back-and-forth is one rep) (1 min rest)
Go lift

Track workout 2:
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 4 minutes between sets)
1-2 Cut - 4x4 (back-and-forth is one rep) (1 min rest)
Go lift

Conditioning workout:
Full dynamic warmup
30 minutes active throwing

Week 7: 3/10-3/16

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

Conditioning workout:
Full dynamic warmup
20x(100m+5 pushups) (walk 50m rest)
Run at 75%, on grass, shouldn't be really difficult.  RUN BAREFOOT IF POSSIBLE.

If you are 100% healthy, do 2 track workouts and 1 conditioning.  If you are not, do 1 track workout and 2 conditioning.

Week 6: 3/3-3/9

Track workout 1:
Full dynamic warmup
Sprints - 8x10m (1 min rest), 4x20m (1.5 min rest), 4x30m (2 min rest)
1-2 Stick - 4x4 (1 min rest)
Go lift

Track workout 2:
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 4 minutes between sets)
1-2 Stick - 4x4 (back-and-forth is one rep) (1 min rest)
Go lift

Conditioning workout:
Full dynamic warmup
25x(100m+5 pushups) (walk 50m rest)
Run at 75%, on grass, shouldn't be really difficult

Week 5: 2/24-3/2

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

Track workout 2:
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 4 minutes between sets)
1-2 Stick - 4x4 (back-and-forth is one rep) (1 min rest)
Go lift

Conditioning workout:
Full dynamic warmup
25x(100m+5 pushups) (walk 50m rest)
Run at 75%, on grass, shouldn't be really difficult

Week 4: 2/17-2/23

Track workout 1:
Full dynamic warmup
Sprints - 8x10m (1 min rest), 8x20m (1.5 min rest)
1-2 Stick - 4x4 (1 min rest)
Go lift

Track workout 2:
Full dynamic warmup
4x30m accelerations @ 80%, 85%, 90%, 95% (walk back rest)
Sprints - 4 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
25x(100m+5 pushups) (walk 50m rest)
Run at 75%, on grass, shouldn't be really difficult


If you are going to Stanford, you should do Sprint+Lift on Monday and Wednesday, and conditioning on Tuesday.

Week 3: 2/10-2/16

Track workout 1:
Full dynamic warmup
Sprints - 8x10m (1 min rest), 6x20m (1.5 min rest)
1-2 Stick - 4x4 (1 min rest)
Go lift

Track workout 2:
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
25x(100m+5 pushups) (walk 50m rest)
Run at 75%, on grass, shouldn't be really difficult

Week 2: 2/3-2/9

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
25x100m (walk 50m rest)
Run at 75%, on grass, shouldn't be really difficult

Do 2 Sprint+Lift workouts, 1 Conditioning, Lots of throwing.

If you are going to D3 Warmup, you should do Sprint+Lift on Monday and Wednesday, and conditioning on Tuesday if at all possible.

Week 1: 1/27-2/2

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.

Do 2 Sprint+Lift workouts, 1 Conditioning, Lots of throwing.