This is the first of many weekly track workout posts. I will post them Sunday or Mondays. The workouts are designed to complement each other and build upon each other over the course of the spring. You should still continue your intra-week fitness, but work these in as well. These workouts will carry us through early June and then we will transition into more ultimate-specific explosive agility type stuff.
The workouts should be preceded by jogging, active warm-ups and stretching. They should be followed by at least a one lap cool down, plus static stretching. Feel free to work in some core work if you're up for it.
Try to have the same time in the first sprint as the last. In other words, if your first 400m is at 82 sec, make sure the 4th and 8th are 82 sec as well. Don’t start fast and finish slow; it totally defeats the purpose. (But don’t start slow and finish slow, either). Do track workouts with as many teammates as possible.
Lastly, listen to your body. If it hurts, stop. You need to push through fatigue, but rest injury.
PUSH YOURSELF. Better yet, PUSH YOUR TEAMMATES. Better still, PULL YOUR TEAMMATES when they need to be pulled. Only two things are essential to getting better at something: passion and hard work. Bring both.
That said, this week's workout is:
Warmup
3 sets of 2x400 with 1:30 rest between 400s, 4 minute rest between sets.
This is to get your muscles used to oxygen debt, not to build speed, so keep a steady pace throughout.
4x100 yard accelerators – start at jog and increase pace steadily to reach full speed by end.
Cool down.
This shouldn't be too hard. Do some core, post your times.
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Being a current college player means that my workouts are currently different than most. Nevertheless, I believe that seeing other peoples' workouts are incredibly motivating and also a very important element of team motivation and accountability to your teammates (regardless of whether they are current or even potential teammates).
ReplyDeleteHere are our college team's workouts for the week in addition to 10 hours of field practice.
Tuesday-Snertz Workout
-30 push ups and 100 sit ups
-4x15 ground jumps-sprint 40 yards after each set of 15
-4x15 jump tucks-sprint 40 yards after each set of 15
-30 push ups and 100 sit ups
-2x40 yard lunge/twists
-2x40 yard one-legged hops for distance
-2x10 forward cone-hops
-2x10 sideways cone hops
-30 push ups and 100 sit ups
- 13x 5-10-5 suicides
-13x 40yd sprints with minimal rest between sprints, varying the number of sprints done in a row to simulate different cutting lengths
Friday-Lifting
-Legs: Squats (3x8 reps) (on Smith Pres), Explosive Leg Press (3x8 reps), Step Ups (3x8 reps), Weighted Calf Raises (3x15 reps on each leg), Quad Extension (3x8 reps)
-Upper Body: Bench Press (3x8 reps), pull ups (3x max reps), dips (3x max reps), incline (or military) press (3x8 reps), reverse fly (3x8 reps)
-Core: Roman Chair with weight to chest (3x15 reps), Incline Sit-Ups with medicine ball and partner (3x15 reps using at least a 10 lb medicine ball)
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