Week 10: 3/31-4/6

Track workout 1:
Full dynamic warmup
4x30m accelerations @ 80%, 85%, 90%, 95% (walk back rest)
Sprints - 3 sets of 3x50m (70s min cycle, jog back to start)
(rest 5 minutes between sets)
1-2 Cut - 4x4 (back-and-forth is one rep) (1 min rest)
Go lift

Track workout 2:

Full dynamic warmup
Sprints - 10x10m (1 min rest), 6x20m (1.5 min rest), 4x30m (2 min rest)
1-2 Cut - 4x4 (back-and-forth is one rep) (1 min rest)
Go lift


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).

10 sets of (10 pushups - 20s side bridge - 10 walking lunges)

Suggested schedule:  Track on Monday and (Wenesday or Thursday), Conditioning Tuesday or Wednesday

Week 9: 3/24-3/30

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

Track workout 2:
Full dynamic warmup
4x30m accelerations @ 80%, 85%, 90%, 95% (walk back rest)
Sprints - 4 sets of 4x40m (1 min cycle, jog back to start)
(rest 4 minutes between sets)
1-2 Cut - 4x4 (back-and-forth is one rep) (1 min rest)
Go lift

Conditioning workout:
Full dynamic warmup
30 minutes active throwing

Week 7: 3/10-3/16

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

Conditioning workout:
Full dynamic warmup
20x(100m+5 pushups) (walk 50m rest)
Run at 75%, on grass, shouldn't be really difficult.  RUN BAREFOOT IF POSSIBLE.

If you are 100% healthy, do 2 track workouts and 1 conditioning.  If you are not, do 1 track workout and 2 conditioning.

Week 6: 3/3-3/9

Track workout 1:
Full dynamic warmup
Sprints - 8x10m (1 min rest), 4x20m (1.5 min rest), 4x30m (2 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 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