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)