Weekly Workout Schedule:
Speed Workouts: (done Monday and Thursdays)
Workout A:
Warm up and stretch
Gassers (Up, Back, Up, Back across width of field (55 yards) x 4
(45 sec rest between each)
Sprints:
60 yard sprint x 6 (25 sec rest between each sprint)
2:00 minute recovery
40 yard sprint x 6 (25 sec rest between each sprint)
2:00 minute recovery
20 yard sprint x 6 (20 sec. rest between each sprint)
2:00 minute recovery
10 yard sprint x 6 (10 sec. rest between each sprint)
Workout B:
Warm up and stretch
Hollow Sprints (10 yard buildup - 40 yard max sprint- 10 yard
breakdown) x 10 with 30 sec rest between each
3:00 min. recovery
20-20 (20 yard sprint - touch line - 20 yared sprint back) x 8 (25
sec. rest between each)
2:00 min recovery
25 yard sprints x 10 (20 sec. recovery between each sprint)
Conditioning Workout (done on Tuesday and Friday)
Workout A:
Shuttles (at a starting point, sprint 30 yds. sprint back to
starting point. sprint 25 yds. and back, sprint 20 and back, 15 and back, 10
and back, 5 and back). x 6 (:45 seconds rest between each shuttle).
2:00 minute recovery
100 yard pattern (walk/jog/sprint) (Sprint 25, jog 25, sprint 25,
walk 25 repeat back) x. 10 (30 sec. rest between each 100 yd pattern)
Workout B:
Interval Run (start ina jog, sprint as fast as you can for as long
as you can, then return to a jog. When you feel recoverd from the sprint,
repeat and sprint for as long as you can.) Keep repeating the cycle for 10
minutes.
2:00 min. recovery
300 yd. patter (sprint 60-walk 40- sprint 60 - walk 40 sprint 100)
x 8 (1:00 rest between each 300 yd pattern)
20 push ups x 5
50 big bikes x 4
50 crunches x 4
25 knees to chest x 5
On Tuesday/Thurs/Saturday go for a 3 mile run and keep time.