Workout for the week of July 12

8 x 25yd jog, 25yd run (80%), 25yd sprint (100%), 25yd walk

3 min rest

8 x 25yd jog, 25yd run (80%), 25yd sprint (100%), 25yd walk

6 minutes

4 sets of

25 yards (or 5) continuous double leg bounding for distance

10 stationary lunge jumps

25 yards bear crawls for speed

10 knee tucks for height (stay in the same place)

2 minutes between sets and every time you start a set, start with a different exercise

5 minutes

suicides:

3 x's (sprint) 0, 10, 0, 20, 0, 30, 0

1 min between reps

3 mins rest

3 x's (sprint) 0, 10, 0, (jog) 20, 0, (sprint) 30, 0, 10, 0, (jog) 20, 0, (sprint) 30, 0

1 min between reps

3 mins rest

1 time through the following:

0, 10, 0, 20, 0, 30, 0

30 secs

(sprint) 0, 10, 0, (jog) 20, 0, (sprint) 30, 0, 10, 0, (jog) 20, 0, (sprint) 30, 0

July 7

Short spin workout and more stretching. Sitting on the floor in my basement is COOL.

July 6

Nothing. Felt like a hot, sweaty slob and didn't do anything. I'll make up for it tonight.

July 5

Spent most of the day jumping off the diving board at my parents house catching tennis balls. Sweet.

Workout for the week of July 6

Warm Up and stretch

3 sets of the 9 cone drill - *Set up a box of cones - 3 rows of 3 cones, evenly spaced, with approximately 10 yards between each cone (a 20 x 20 square with a cone in the middle). I'll give them coordinates to clarify:
C1 C2 C3
B1 B2 B3
A1 A2 A3
The drill/1 set consists of 8 cuts. All cuts originate from A2 and go directly to B2 where you then sprint towards appropriate cone in the progression to complete the rep. An example rep would be: Start at A2, sprint to B2, cut back at full speed to A1. After you make that one cut, go to the end of the line, or if alone, take a short breather. So the pattern is: A2, B2, A1, done, rest; A2, B2, B1, done, rest; A2, B2, C1, done, rest; A2, B2 (stutterstep and go), C2, done, all the way to A2, B2, A2. Go through clockwise. For the 2nd set start from laying on your stomach.
You should do the drill in groups of 2-3 to get the proper rest to work ratio.

1 minute between sets

3 minutes rest
Box drill: cones in square, 7 yds x 7 yds
for 30 seconds straight, shuffle from 1st to second cone, sprint from 2nd to 3rd, karaoke from 3rd to 4th, back pedal from 4th to 1st repeat
1 rep of each direction, 4 reps total, 1:30 between reps
3 minutes rest

200 m
60 secs rest

200 m
4 minutes rest
4 min tabata of 15s sprint, 15s jog

6 minutes
5 x 60m (4 person relay or 20 seconds between sprints)
3 minutes
5 x 60m (4 person relay or 20 seconds between sprints)
3 minutes
200m

60 secs rest
200 m

July 4

45 minute spin workout, followed by light stretching. Groin is feeling better...but still not right.

June 30

Resting. Pulled groin muscle isn't fun...trying to get it to heal with ice, IB and rest.