SPRINTS, JUMPS, HURDLES SUMMER WORKOUTS

 

THREE DAYS A WEEK

I.                   10MINUTE JOG

II.                WARMUPS FROM SEASON

III.             6 X 100 METER STRIDES

IV.             3- 4 X 800 @ TWICE YOUR 400 TIME + 35- 40 SEC WITH A 5-6 MIN REST IN BETWEEN

V.                 IN PLACE PLYOS – ALL 3 X 15 – JUMP SQUATS, SPLIT JUMPS,  ONE LEGED HOPS, LATERAL HOP OVER A BENCH

VI.             STRETCH AND 10 MINUTE COOL DOWN

 

TWO OR THREE DAYS A WEEK

 

 

I.                   10 MINUTE JOG

II.                WARMUPS FROM SEASON

III.             6 X 80 – 100 METER HILLS WIYH A 5 MINUTE REST BETWEEN

IV.             3 SETS OF 10 FROG JUMPS

V.                3 SETS 0F BOUNDING WITH 10 FOOT TOUCHES IN EACH SET

VI.             STRETCH AND 10 MINUTE COOL DOWN

 

THREE DAYS A WEEK

WEIGHT TRAIN

EXERCISES                                SETS AND REPS

SQUAT OR LEG PRESS                        10-8-6- 10 ADD WT. 2^ND AND 3^RD SET

LUNGES WTH WEIGHT           3 SETS 12 REPS

HEEL RAISES                            3 SETS 20 REPS

OVER HEAD PRESS                 3 SETS 10

CLEANS                                      6- 5-3-3 ADD WT EACH SET

ROWING                                     3 SETS 10 REPS

JUMP ROPE                                3 – 10 MINUTES

AFTER THES LIFTS YOU MAY DO ANY OTHERS YOU WANT

AB WORK EVERY DAY

IF NOT DOING A RUNNING WORKOUT ON THIS DAY, DO A 20 MINUTE RUN

REST ONE DAY AWEEK

IF NO ACCESS TO WEIGHTS

SQUATS                                      3 SETS 100

HEELRAISE                                3 SETS 100

BURPEES                                                3 SETS 25 – 50

PUSHUPS                                                3 SETS AS MANY AS POSSIBLE

CHIN UPS                                   3 SETS AS MANY AS POSSIBLE

JUMP SQUATS                           3 SETS 30 – 100

COBRAS                                      3 SETS 25 – 50

*AB WORK EVERY DAY