threw together a quick training/ running program for the week tell me what you think.

**skribbble** · 10-18-2004, 08:02 AM

monday is going to be speed,footwork, quickness stuff.
tuesday is goign to be 40 related stuff and conditioning
wensday conditioning
thursday speed and footwork again
friday 40 related stuff

anyways i put togeter the first 2 days im abuot to start this up today tell me what you think. Ill post the rest of the week later on today..

monday
Dynamic stretching
1. High knees over mini hurdles. 3 sets with 1 foot, 3 sets with 2 feet.
( the idea is to bounce of the ground )
2. Speed ladder drills and sprint 5 yards when you finish.
( i have about 15 different drills i do on the speed ladder and sprint 5 yards when i finish )
3. Leaps forward like a frog 3 sets of 30 seconds.
( Basically leaping forward like a frog for 30 seconds and jumping as soon as you hit the ground. idea is to bounce off the ground as quick as you hit )
4. Sideways jumps over mini hurdle 3 sets 30 seconds
( Hurdle is to you side just jump back and forth spending little time on the ground )
5. Position conditioning 2 sets of 15 plays
( Basically just running plays by yourself at full speed )
6. Swim 5 laps

Tuesday
1. Speed ladder with bungee cord resistance 6 drills with, 6 drills without.
( 6 different footwork drills with use of bungee cord )
2. High knees over hurdles 3 sets 1 foot 3 sets 2 feet
3. Leap frog with bungee 2 sets with 2 sets without 20 yards
( like monday only using bungee cord for resistance )
4. Bound with bungee 4 with 4 without
( Its like a one leg jump in running motion but you try to get your strides as long as you can and its in a jumping motion )
5. 40's with bungee 4 with 4 without
6. 20's with weighted sled 2 with 2 without
7. Cone drills with bungee cord 2 with 2 without
( 5 cones are setup for football like cuts with bungee resistance )
8. 2 sets of position conditioning
9. 6 sprints in the pool then 2 laps

Wensday
first week of conditioning so im starting out a little lighter.
1. 4 20's with 20 seconds between each
2 min break
2. 4 30's with 20 seconds between each
2 min break
3. 4 40's with 20 seconds between each
2 min break
4. 2 gassers with 1-2 minute inbetween each
5. 1 set of position conditioning.
6. Running in the pool on a noodle for 10-15 minutes
7. 10-15 minutes of swimming laps

Tell me what you guys think, Im also running on thursday and friday and will post those workouts later. If anyone has any suggestions or anything new i should add in terms of running feel free to comment.

Equipment i have available is jump ropes, mini hurdles, cones, speed ladder, sled, overspeed bungee cord and i think thats it. Thanks in advance

**dalcowbag** · 10-18-2004, 09:43 AM

i would def add some pro-agility work in there IMO and be careful with the swimming, u dont want it to kill your lifts

DCB

**skribbble** · 10-18-2004, 01:57 PM

i usually swim after i lift and i lift after i run. Sorry for the misunderstanding lol. Um can you give me some examples of pro-agility stuff? I thought i had some but i quess not

**dalcowbag** · 10-19-2004, 05:50 AM

bro i mean the drill actualy called the "pro-agility" or the 20 yard shuttle or w/e u might call it. its a good drill b/c alot of HS/colleges test it

DCB

**skribbble** · 10-21-2004, 11:04 PM

Oh ok, yeah i got tested in that i think i had like a 4.3 or something in the shuttle

**JMLH** · 10-26-2004, 10:28 AM

Skribbble....

Have you ever tried strength shoes during your workouts?

JMLH

**AustrianOAK14** · 10-26-2004, 11:54 PM

jumpsoles are great for increasing vertical height i used them in high school and i had a 23" vert as a fish and i dunked before season and eventually i could put my head 5 inches about the net good stuff if you ask me