Full dynamic warmup
3x60yd In-and-Outs (10 easy, 10 hard, 10 easy, 10 hard, 20 easy)
Lateral Cone Jumps - 3x(6/side) (1.5 min cycle)
Pro Agility Drill (5-10-5) - 3/direction (1 min cycle)
6x30yd (1 min cycle)
(6 min rest)
6x30yd (1 min cycle)
Wheelbarrow Walks (10yd forward and back) - 2 sets
Tuesday, January 27, 2009
Monday, January 19, 2009
Week 9: 1/20-1/26
Full dynamic warmup
3x60m accelerations (walk back)
400m
(10 min rest)
4x400m (3.5 min cycle)
Side bridge - 3x30s/side
Stuff:
1. Time each 400. Post your times.
2. Bruce Hartand Alex Greene still need to do their self-assessments.
3x60m accelerations (walk back)
400m
(10 min rest)
4x400m (3.5 min cycle)
Side bridge - 3x30s/side
Stuff:
1. Time each 400. Post your times.
2. Bruce Hart
Monday, January 12, 2009
Week 8: 1/13-1/19
Full dynamic warmup
8x40m (3 min cycle)
(6 min rest)
6x40m (10s rest)
Do this in cleats on grass if possible. These should be all-out sprints.
Side bridge - 3x30s/side
Stuff:
1. No need to time anything. Just post that you did it.
2. Still need self-assessments from Bruce and Mowgli.
8x40m (3 min cycle)
(6 min rest)
6x40m (10s rest)
Do this in cleats on grass if possible. These should be all-out sprints.
Side bridge - 3x30s/side
Stuff:
1. No need to time anything. Just post that you did it.
2. Still need self-assessments from Bruce and Mowgli.
Monday, January 5, 2009
Week 7: 1/6-1/12
Full dynamic warmup
3 sets of:
4x40m (2.5 min cycle)
(5 min rest between sets)
Do this in cleats on grass if possible. These should be all-out sprints.
Side bridge - 3x30s/side
Stuff:
1. No need to time anything. Just post that you did it.
2. Still need self-assessments from Bruce and Mowgli.
3 sets of:
4x40m (2.5 min cycle)
(5 min rest between sets)
Do this in cleats on grass if possible. These should be all-out sprints.
Side bridge - 3x30s/side
Stuff:
1. No need to time anything. Just post that you did it.
2. Still need self-assessments from Bruce and Mowgli.
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