Workout for the week of August 30

Warm Up:

2 laps jog the curves, accelerate up to 100% on the straights

Track
200, 60 secs rest, 200, 60 secs

jog 50, sprint 50 for 400m
5 min rest
200, 60 secs, 200, 60 secs
jog 50, sprint 50 for 400m
8 min rest

Cleats

d points:
2 sets of 2 reps - 30 (yd sprint) in, 10 out, 10 in, 10 seconds fast feet, 30 out, 10 sec rest, 30 in, 10 out, 10 in, 10 secs fast feet, 30 out
cone set up will be: cone, 20 yards, cone, 10 yards, cone
1 min between reps, 5 min between sets

o points:
2 sets of 2 reps - 15 (yd sprint) out, 15 in, 5 out, 10 jog, 15 in, 15 out, 5 in, 10 jog, 15 out, 15 in, 30 out
cone set up will be: cone, 5 yards, cone, 5 yards, cone, five yards, cone, 15 yards, cone

1 min between reps, 5 min between sets

Cool down and stretch

Workout for the week of August 23

Short week...good workout. Don't forget the 13 40's you owe the team for pulls out of bounds.

Kolt box drill - 4 sets

(4 cones in a 7 x 7 yard box. for 30 seconds, shuffle from 1st to second cone, sprint from 2nd to 3rd, karaoke from 3rd to 4th, back pedal from 4th to 1st repeat, 1:30 between reps or 1:3 work-to-rest ratio)

4 x 0, 15, 0, 25, 0, 40, jog 40, 40; 2 min between reps

5 min

4 x 0, 15, 0, 25, 0, 40, jog 40, 40; 2 min between reps

(Again, 1:3 work to rest ratio)

3 (one in each direction counts as one rep) x tennis ball drill (putting the balls on the cones)
3 min. rest
3 x 6 cone drill (shuffle, quick feet, karaoke)
4 min. rest
5 suicides (0, 5, 0, 10, 0)
4 min. rest
5 sets of 5 25 yard sprints
3 min. between sets

Track workout for the week of August 17

2 laps of jog 100, stride 100; 3 minutes

4 x tennis ball drill (2 each direction), 3 min

1 x 4 reps of 100 m: 60 secs rest between reps; 5 min
3 x 5 reps of 25 m: 15 secs rest between reps; 45 secs between sets
(or just walk back and start again); 3 min
2 x 6 reps of 70 m: 30 secs rest between reps; 3 min between set; 5 mi
1 x 4 reps of 100 m: 60 secs rest between reps

Workout for the week of August 9

Short week and some jet lag in the near future...so we're taking this week off from the track. Take care of your body and get a sweat in somewhere else.

August 7

That was a lot of 70s. Dammit.

Ran the track workout with a co-worker...who blew out his quad during the first 100. He stuck around and timed my rest intervals.

I need to hydrate bettter.

Workout for the week of August 2

Shorter, faster sprints, more rest:

2 laps of jog 100, stride 100
3 minutes
1 x 4 reps of 100 m: 40 secs rest between reps
3 min
2 x 6 reps of 70 m: 30 secs rest between reps; 3 min between set
5 min
3 x 5 reps of 25 m: 15 secs rest between reps; 45 secs between sets (or just walk back and start again)
3 min
2 x 6 reps of 70 m: 40 secs rest between reps; 3 min between set
3 min
1 x 4 reps of 100 m: 50 secs rest between reps