Day

Training Program

Guidelines

Sets/Reps

Daily

General Warm-up

Dynamic Stretching

Cool-down

Static Stretching

Slow jogging for half a mile, increasing the pace for the second 400 meters.  Dynamic stretching before beginning specified program.

Monday

Sprint-assisted training

Pole Drills/Carries

Strength, power and speed strength training

Tube running (50%) w/perfect running form.

Pole runs/drills listed below.

Follow program below.

3x15 yards

1 min rest

3 x 50m –runs

2 x 15 yards-drills

Tuesday

Aerobic Work

Jumping/Plyometrics

Acceleration Sprints

Run for 25 minutes.

Follow plyo workout below.

 150m acceleration sprints.

6 reps, walk back recovery

Wednesday

Pole Drills/Carries

Strength, Power and speed strength training

Pole runs/Drills listed below.

Follow program below.

3 x 50m –runs

2 x 15 yards-drills

Thursday

Aerobic Work

Sport Loading

Acceleration Sprints

Run for 25 minutes.

Power starts at 75% speed for hill sprinting. 15 yards

150m sprints

2 sets x 4 reps

Walk back recov.

4 reps, walk back recovery

Friday

Sprint-assisted training

Pole Drills

Strength, power, and speed strength training

Downhill sprinting (75%) with perfect sprinting form.

Listed Below.

Follow program below.

5x20 yards

2 min rest

2 x 15 yards

Saturday

Aerobic Work

Jumping/Plyometrics

Muscle Endurance

Run for 30 min or bicycle for 40

Follow program below

Circuit training program

Follow program below.

Day

Training Program

Guidelines

Sets/Reps

Daily

General Warm-up

Dynamic Stretching

Cool-down

Static Stretching

Slow jogging for half a mile, increasing the pace for the second 400 meters.  Dynamic stretching before beginning specified program.

Monday

Sprint-assisted training

Pole Drills/Carries

Strength, power and speed strength training

Tube running (75%)

    - Forwards then backwards

Pole runs/drills listed below.

Follow program below.

5x25 yards

2 min rest

3 x 50m –runs

2 x 15 yards-drills

Tuesday

Aerobic Work

Jumping/Plyometrics

Acceleration Sprints

Run for 30 minutes.

Follow plyo workout below.

 150m acceleration sprints.

6 reps, walk back recovery

Wednesday

Pole Drills/Carries

Strength, Power and speed strength training

Pole runs/Drills listed below.

Sliding Box Drills

Follow program below.

3 x 50m –runs

2 x 15 yards-drills

3 x full run

Thursday

Aerobic Work

Sport Loading

Acceleration Sprints

Run for 30 minutes.

Power starts (max speed) on hill or stadium stairs. 20 yards

150m acceleration sprints

2 x 3-5 reps

Walk back recov.

5 reps, walk back recovery

Friday

Sprint-assisted training

Pole Drills

Strength, power, and speed strength training

Downhill sprinting (75%)

    - Forwards then backwards

Listed Below.

Follow program below.

5x25 yards

2 min rest

2 x 15 yards

Saturday

Aerobic Work

Jumping/Plyometrics

Muscle Endurance

Run for 30 min or bicycle for 40

Follow program below

Circuit training program

Follow program below.

Day

Training Program

Guidelines

Sets/Reps

Daily

General Warm-up

Dynamic Stretching

Cool-down

Static Stretching

Slow jogging for half a mile, increasing the pace for the second 400 meters.  Dynamic stretching before beginning specified program.

Monday

Sprint-assisted training

Pole Drills/Carries

Strength, power and speed strength training

75% speed toward pull

Max speed sprints toward pull

Pole runs/drills listed below.

Follow program below.

3x15 yards (2 min)

5x15 yards (2 min)

5 x 50m –runs

1 x 15 yards-drills

Tuesday

Aerobic Work

Jumping/Plyometrics

Acceleration Sprints

Run for 30 minutes.

Follow plyo workout below.

 250m acceleration sprints.

4 reps, walk back recovery

Wednesday

Pole Drills/Carries

Strength, Power and speed strength training

Pole runs/Drills listed below.

Sliding Box Drills

Follow program below.

5 x 50m –runs

2 x 15 yards-drills

3 x full run

Thursday

Aerobic Work

Sport Loading

Acceleration Sprints

Run for 30 minutes.

Parachutes (max speed)

250m acceleration sprints

3 x 25 yards

Full Recovery

4 reps, walk back recovery

Friday

Sprint-assisted training

Pole Drills

Strength, power, and speed strength training

75% runs

Max speed runs

Listed Below.

Follow program below.

5x20 yd (2 min)

6x20 yd (2.5 min)

2 x 15 yards

Saturday

Aerobic Work

Jumping/Plyometrics

Muscle Endurance

Run for 30 min or bicycle for 40

Follow program below

Circuit training program

Follow program below.

Day

Training Program

Guidelines

Sets/Reps

Daily

General Warm-up

Dynamic Stretching

Cool-down

Static Stretching

Slow jogging for half a mile, increasing the pace for the second 400 meters.  Dynamic stretching before beginning specified program.

Monday

Sprint-assisted training

Pole Drills/Carries

Strength, power and speed strength training

75% sprint

Max speed sprint

Pole runs/drills listed below.

Follow program below.

3x25 yd (2 min)

6x25 yd (3 min)

3 x 50m –runs

2 x 15 yd-drills

Tuesday

Aerobic Work

Jumping/Plyometrics

Acceleration Sprints

Run for 30 minutes.

Follow plyo workout below.

 350m acceleration sprints.

3 reps, walk back recovery

Wednesday

Pole Drills/Carries

Strength, Power and speed strength training

Pole runs/Drills listed below.

Sliding Box Drills

Follow program below.

3 x 50m –runs

2 x 15 yards-drills

5 x full run

Thursday

Aerobic Work

Sport Loading (full recovery)

Acceleration Sprints

Run for 25 minutes.

Power Starts @90%/power sprints

Add weight to sled

350m sprints

7 x 40 yd

3 x 40 yd

4 reps, walk back recovery

Friday

Sprint-assisted training

Pole Drills

Strength, power, and speed strength training

75% sprints

Max speed sprints

Listed Below.

Follow program below.

3 x 30 yd (2 min)

6 x 30 yd (3 min)

2 x 15 yards

Saturday

Aerobic Work

Jumping/Plyometrics

Muscle Endurance

Run for 30 min or bicycle for 40

Follow program below

Circuit training program

Follow program below.

Exercise

RM

Monday

Wednesday

Friday

Warm-up:                        - 5 min Jog / 1 min backpedal                        -Box jumps w/stab         -Dynamic (high knees, butt kicks, lateral shuffles, quick feet)

Before

Every

Workout!

Power Cleans

H

M

L

Legs and back                 -Squat                               -Romanian Dead Lifts       -Leg Press

                          L

M

M

                          M

H

H

                         H

L

L

Upper Body and Arms

-Fly’s

-Lat Pull Down

-Prone Rows

-Dips

H

L

M

Bodyweight

M

M

H

Bodyweight

L

H

L

Bodyweight

Core

-3-way Planks

-Crunches on ball w/weight

-Bridge w/march and knee extension

2 x 25 seconds

3 x 25 seconds

2 x 20

2 x 25 seconds

3 x 25 seconds

2 x 20

2 x 25 seconds

3 x 25 seconds

2 x 20

Neck (4-way)

3 x 8

3 x 8

3 x 8

Cool-down:

-Jog – 8 minutes (Treadmill or track) or bike

-Static Stretch (Quads, HS, Hips, Glutes, Calves, Arms, Pecs, Lats, Back)

After

Every

Workout!

Type

Exercises

Sets and reps

Rest

Workout 1

Low Intensity

Squat Jumps

Double Leg Ankle Bounce

Line Hops (lateral/linear)

Reverse Lunges

2 x 8 to 10

2 x 8 to 10

2 x 8 to 10

2 x 8 to 10

2 minutes

Workout 2

Low to Med Intensity

Cone Hops (lateral/linear) Kickers

Drop and Catch Push-Up

Pike Jump

2 x8 to 10

2 x 8 to 10

2 x 8 to 10

2 x 8 to 10

2 minutes

Workout 3

Low to Med Intensity

DL Tuck jump

Med Ball Twists w/partner

Med Ball Down/Over w/partner

Drop and Catch Push-Up

2 x 10

2 x 12

2 x 12

2 x 10

2 minutes

Workout 4

Medium Intensity

SL Cone Hops (lat/lin)

Bounding

Standing Long Jump

High Skips

2 x 8 to 10

2 x 40 yards

2 x 8 to 10

2 x 20 yards

1 min 30 sec to 2 minutes

Workout 5

Medium Intensity

Drop and Catch Push-up

Med Ball Overhead Throw

Med Ball Underhand Throw

Bounding

2 x 12

3 x 8 to 10

3 x 8 to 10

2 x 40 yards

1 min 30 sec to 2 minutes

Workout 6

Med to High Intensity

Med Ball Overhead Throw

Burpies

Depth Jump

Sprint Action Arms w/weights

3x10

2 x 10

2 x 10

2 x 45 sec

1 min 30 sec

Workout 7

Med to High Intensity

Bounding

Back Roll-ups

DL Power Jumps

Multiple Box Jumps

3 x 50 yards

2 x 10

2 x 12

2 x 12

1 min 30 sec

Workout 8

High Intensity

DL Power Jumps

Back Roll-ups w/weight vest

Sprint Arm Action w/weight

Burpies

Side jump and Sprint

2 x 12

2 x 12

2 x 1 min

3 x 8

5 x 3

1 min 30 sec