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
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