Week 17: 5/13-5/20

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).
If too easy, add 5 pushups after each run.


Monday - Speed endurance workout:
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)
1-2 Cut- 4x4 (back-and-forth is one rep) (1 min rest)
Go lift

Tuesday - 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).
If too easy, add 5 pushups after each run.

Wednesday - Lift (Upper body only)


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

Friday:
Full dynamic warmup
Throwing

Week 16: 5/6-5/12

Speed workout (Monday and Friday if possible):
Full dynamic warmup
4x30m accelerations @ 80%, 85%, 90%, 95% (walk back rest)
Sprints - 10x10m (1 min rest), 4x20m (1.5 min rest), 4x30m (2 min rest), 2x50m (3 min rest)
Heidens - 4x5 (back-and-forth is one rep) (1 min rest)
Go lift

Speed endurance workout (Wednesday):
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 (back-and-forth is one rep) (1 min rest)
Go lift


Conditioning workout (Tuesday and Thursday):
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).
If too easy, add 5 pushups after each run.