Monday, February 25, 2013

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

Sunday, February 17, 2013

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.

Monday, February 11, 2013

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

Sunday, February 3, 2013

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.