Week 13: 4/25-5/1

Monday - Conditioning
Full dynamic warmup
30x(60m+5 pushups) (1 min cycle)
(On grass, BAREFOOT. These are strides at 3/4 speed.)

Tuesday - Track
Full dynamic warmup
4x30m accelerations @ 80%, 85%, 90%, 95% (walk back rest)
Sprints - 3 sets of 4x40m (60s cycle, jog back to start)
(rest 4 minutes between sets)
Go lift, play pickup

Wednesday - Conditioning
Full dynamic warmup
20x60m (1 min cycle)
(On grass, BAREFOOT. These are strides at 3/4 speed.)

Thursday - Track
Full dynamic warmup
4x30m accelerations @ 80%, 85%, 90%, 95% (walk back rest)
Sprints - 4x40m (3 min rest)
10x60m barefoot strides at 3/4 speed (1 min cycle)

Friday
Full dynamic warmup
Throw

Week 13: 4/18-4/24

2 conditioning workouts. 2 track workouts.

Week 12: 4/11-4/17

Sunday
Off

Monday - Conditioning
Full dynamic warmup
30x(60m+5 pushups) (1 min cycle)
(On grass, BAREFOOT. These are strides at 3/4 speed.)

Tuesday - Track
Full dynamic warmup
4x30m accelerations @ 80%, 85%, 90%, 95% (walk back rest)
Sprints - 3 sets of 4x40m (60s cycle, jog back to start)
(rest 4 minutes between sets)
Go lift, play pickup

Wednesday - Conditioning
Full dynamic warmup
20x60m (1 min cycle)
(On grass, BAREFOOT. These are strides at 3/4 speed.)

Thursday - Track
Full dynamic warmup
4x30m accelerations @ 80%, 85%, 90%, 95% (walk back rest)
Sprints - 4x40m (3 min rest)
10x60m barefoot strides at 3/4 speed (1 min cycle)

Friday
Full dynamic warmup
Throw

Week 11: 4/4-4/10

Track workout 1:
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)
45 Degree 1-2 Cut - 4x4 (1.5 min rest)
Go lift

Track workout 2 (Done by Friday):
Full dynamic warmup
Sprints - 4x10m (1 min rest), 4x20m (1.5 min rest), 4x30m (2 min rest), 4x40m (2.5 min rest), 4x50m (3 min rest)
45 Degree 1-2 Cut - 6x4 (1.5 min rest)
Go lift

Conditioning Workout 1:
Full dynamic warmup
30x(100m+5 pushups) (1 min cycle)
(On grass, BAREFOOT. These are strides at 3/4 speed.

Conditioning Workout 2:
Full dynamic warmup
20x(100m+5 pushups) (1 min cycle)
(On grass, BAREFOOT. These are strides at 3/4 speed.)

Week 10: 3/28-4/3

Track workout 1 (Tuesday):
Full dynamic warmup
Sprints - 8x10m (1 min rest), 8x20m (1.5 min rest), 2x30m (2 min rest), 2x40m (2.5 min rest), 2x50m (3 min rest)
45 Degree 1-2 Cut - 4x4 (1.5 min rest)
Go lift

Track workout 2 (Thursday or Friday):
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 (1.5 min rest)
Go lift

Conditioning Workout (MONDAY and one other day):
Full dynamic warmup
20x(100m+5 pushups) (1 min cycle)
(On grass, BAREFOOT. These are strides at 3/4 speed.)

Week 9: 3/21-3/27

(if you don't get the first workout done on Sunday, move the Sunday workout to Tuesday and skip the Tuesday workout)

Track workout 1 (Sunday):
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 (1.5 min rest)

Track workout 2 (Tuesday):
Full dynamic warmup
Sprints - 6x10m (1 min rest), 6x20m (1.5 min rest), 4x30m (2 min rest), 2x40m (2.5 min rest), 2x50m (3 min rest)
45 Degree 1-2 Cut - 4x4 (1.5 min rest)
Go lift

Track workout 3 (Thursday):
Full dynamic warmup
4x30m accelerations @ 80%, 85%, 90%, 95% (walk back rest)
Sprints - 4x40m (3 min rest))
Go throw

Conditioning Workout (Monday & Wednesday):
Full dynamic warmup
30x(80m+5 pushups) (1 min cycle)
(On grass, BAREFOOT. These are strides at 3/4 speed.)

Week 8: 3/14-3/20

Conditioning Workout (MONDAY):
Full dynamic warmup
30x(80m+5 pushups) (1 min cycle)
(On grass, BAREFOOT. These are strides at 3/4 speed.)

Track workout 1:
Full dynamic warmup
Sprints - 8x10m (1 min rest), 8x20m (1.5 min rest), 4x30m (2 min rest), 2x40m (2.5 min rest)
1-2 Cut - 6x4 (back-and-forth is one rep) (1.5 min rest)
Go lift

Track workout 2:
Full dynamic warmup
4x30m accelerations @ 80%, 85%, 90%, 95% (walk back rest)
Sprints - 3 sets of 4x50m (70s cycle, jog back to start)
(rest 6 minutes between sets)
1-2 Cut - 6x4 (1.5 min rest)
Go lift

Week 7: 3/7-3/13

Conditioning Workout (Monday and/or Wednesday):
Full dynamic warmup
25x(80m+5 pushups) (1 min cycle)
(On grass, BAREFOOT. These are strides at 3/4 speed.)

Track workout 1 (Tuesday):
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 Cut - 6x4 (1.5 min rest)
Go lift

Track workout 2 (Thursday):
Full dynamic warmup
Sprints - 4x10m (1 min rest), 4x20m (1.5 min rest), 2x30m (2 min rest), 2x40m (2.5 min rest)
1-2 Cut - 4x4 (back-and-forth is one rep) (1.5 min rest)
Go lift (lower body optional)

Week 6: 2/28-3/6

Conditioning Workout (MONDAY):
Full dynamic warmup
25x(80m+5 pushups) (1 min cycle)
(On grass, BAREFOOT. These are strides at 3/4 speed.)

Track workout 1 (Tuesday):
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 Cut - 6x4 (1.5 min rest)
Go lift

Track workout 2 (Thursday):
Full dynamic warmup
Sprints - 6x10m (1 min rest), 6x20m (1.5 min rest), 4x30m (2 min rest), 2x40m (2.5 min rest)
1-2 Cut - 6x4 (back-and-forth is one rep) (1.5 min rest)
Go lift (lower body optional)

Week 5: 2/21-2/27

Track workout 1 (Sunday):
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 Cut - 6x4 (1.5 min rest)

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

Conditioning Workout (Tuesday or Thursday):
Full dynamic warmup
20x(80m+5 pushups) (1 min cycle)
(On grass, BAREFOOT. These are strides at 3/4 speed.)

Week 4: 2/14-2/20

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

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

Conditioning Workout:
Full dynamic warmup
30x(60m+5 pushups) (1 min cycle)
(On grass, barefoot if possible. These are strides at 3/4 speed.)

Week 3: 2/7-2/13

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

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

Conditioning Workout:
Full dynamic warmup
25x(60m+5 pushups) (1 min cycle)
(On grass, barefoot if possible. These are strides at 3/4 speed.)

Week 2: 1/31-2/6

Track workout 1:
Full dynamic warmup
Sprints - 10x10m (1 min rest), 8x20m (1.5 min rest)
1-2 Stick - 6x4 (back-and-forth is one rep) (1.5 min rest)
Go lift

Track workout 2:
Full dynamic warmup
Sprints - 10x10m (1 min rest), 8x20m (1.5 min rest)
1-2 Stick - 6x4 (1.5 min rest)
Go lift

Conditioning Workout:
Full dynamic warmup
20x(60m+5 pushups) (1 min cycle)
(On grass, barefoot if possible. These are strides at 3/4 speed.)

Week 1: 1/24-1/30

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

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

Conditioning Workout:
Full dynamic warmup
20x(60m+5 pushups) (1 min cycle)
(On grass, barefoot if possible. These are strides at 3/4 speed.)