Offseason Training

December....

Offseason Training

Sorry about that Liz...here you go.

Workout for the week of October 18

Warmup and stretching

2 laps: 

1st lap jog the turns, stride the straights (elongated strides)

2nd lap jog the turns, accelerate the straights (25 m speed increases till top speed for the last 25 m)

6x70m with walkbacks
3-4min (ample rest)
10x30m with walkbacks (set breaks of ~90 sec after first 5 reps)
3-4min (ample rest)
2x70m.
15x15m with walkbacks (set breaks of ~45 sec every 5 reps). 

Cooldown and stretch

Active Warmup and stretching

Tabata: 4 minutes of 20 seconds sprint, 10 seconds jog  

8 minutes 

4x's

{

10 burpees 

24 pushups

36 bodyweight squats 

run 200 m
30 seconds rest

}

Cooldown and stretching

Workout for the week of October 4

Warmup and stretch
2 laps: 

1st lap jog the turns, stride the straights (elongated strides)

2nd lap jog the turns, accelerate the straights (25 m speed increases till top speed for the last 25 m)

3 minutes rest

10 second jog, 10 second sprint: 2 minutes total time

3 minutes rest

10 second jog, 10 second sprint: 2 minutes total time
4 minutes rest
sprints:

6x20 w/30 seconds in between; 2 minutes rest

5x40 w/45 seconds; 3 minutes rest

4x60 w/45 seconds; 4 minutes rest

2x80 w/60 seconds; 4 minutes rest

1x100

Cooldown

Workout for the week of September 27

Active warm-up
High Knee Skips: http://www.youtube.com/watch?v=Fc-lQq6y_2I
4 x’s 15 yards forward, 5 yards backwards: walk backs.
Single leg Bounding: http://www.youtube.com/watch?v=B4vKD0N8mrU
2 x’s each leg 25 yds: walk backs.  Run up then go.
Double leg bounding:
2 x’s 5 leaps w full stop: same thing as what follows except you come
to a full stop after each bound, reset your shit, and bound again
2 x’s 5 leaps continuous: http://www.youtube.com/watch?v=B4vKD0N8mrU
Lateral bound & stick (http://www.youtube.com/watch?v=3_5yAotpl7I)
2 x 12
1,2 Stick (http://www.youtube.com/watch?v=jDJG8rQQ8No)
2 x 12
Tennis ball drill
4 times through
5-10-10 Shuttle chases in groups of 4-5 

Workout for the week of September 20

Active warmup and stretching

8x(sprint 50/jog 50): warm-up and gradually getting up to top speed; 5 minutes rest

12x20 w/20 seconds in between; 2 minutes rest

10x40 w/30 seconds; 3 minutes rest

8x60 w/45 seconds; 4 minutes rest

5x80 w/60 seconds; 4 minutes rest

3x100 w/ 60 seconds rest

Cool down and stretch