Elitetrack: Sport Training & Conditioning

Tues: night

warmup:
Jog/Skip 400m
Cat-camel x10
Jumping Jack x10
Seal Jump x10
Fling x10
Pogo jump x10
Pogo jump for height x10
Wide out x10
Gate swing x10
Lunge walk x15m
Split shuffle x10
Arm action x10s
Skips x20
High knees x20
Butt kicks x20
A skips x20x2
B skips x20x2
Straight leg bounds x20
Side lunge x15m
Hip pop-up x10
Single-leg hip pop-up x10
Single leg raise x10
Outside leg raise x10
Inside leg raise x10
Birddog x10
Opposite leg/arm raise x10
Skydivers x10
Outside knee raise x10
Forward leg circle x10
Straight-leg side leg raise x10
Knee to armpit x10
Cobra stretch x10
Iron cross x10
Mountain climbers x10
Groiners x10
Single-leg mountain climbers x10
Hurdler lead leg pick-ups x10
Leg Swings front-to-back x10
Leg Swing side-to-side x10

dl hurdle hop-over x5x2
hills
4x30m @95%
2x(3x30m) @ 95%
2x30m @ 95%
2x20m 3pt.
med ball acc. (1 hop) x4
dl hurlde hop-vers x6; x10

Wed: Weights

bp: 80%x5x3
cp: x3x4
shrug: x5x3
sit-up chin: x5x3
strict press: x5x3
plate raise: x10x3
shoulder glider: x3

Thurs: Tempo

(on grass)
100+200+200
100+200+100+200+100
100+100+100+100+100
200+100+100

Fri AM: core
sprinter sit-ups 5x20
floor mball twists: multiple sets for 15-20s
Swiss ball extended tables (probably the toughest “core” exercise i’ve done so far…)
hot/cold contrast shower

Sat: acc.
warmup
box jump x10
5x10m push-up down
5x10m mtn. climber
6x20m high start
1x3x20m efe
box jump 4x5
right shoulder felt really crappy today, took away from arm drive
weights:
pc:  60%x3x3
bsq: up to 80%x3
sn rdl: x10x3

sun: 2100m tempo (grass)
warmup
140+140+140+140+140
140+140+140+140+140
100+100+100+100+100
100+100
shoulder rehab
core

mon: weights
bp: 80%x5; 85%x5x3
chin (legs straight): x6-8x3
c/g bp: x6-8x3
row: x5x5

tues: acc.
warm-up
hills
3x(3x30m)
2x(3x20m) high start
hj’s 4x5

shoulder was a bit better today, but I was definitely more conservative
with the arm drive so as not to aggravate it. Not a bad session overall.

also did some core stability work earlier in the day

Wed: am ‘tempo’
treadmill
25min @10%/4.2mph
have to improvise this week because I’m traveling again this weekend.

Wed pm: weights
psn: 55%x3x3
bsq: worked up to 85%x3x2
step-up: x8x3
gm:  x8x3
squats are feeling good

thurs: ext. tempo
140+140+140+140+140+140
140+140+140+140
140+140+140+140

Fri Oct 3: weights
c/g bp: 85%x3x5
others…

Mon: tempo (treadmill)
warmup
30s on/30s off @ 12mph/1%
2x5
core

Tues: Weights
pc: 65%x3x3
bsq: worked up to 90%x2x2
sn-rdl: x10x3
plate slide: x8x3 r/l
sl-rdl: x8x3 r/l

Wed:
am: core
pm: MaxV/Accel
hills 4x30m
push-up pos: 5x10m
standing start: 5x10m
3pt: 1x20m
efe: 2x20/20/20
run-ins:4x30/30

Fri: weights
bp: worked up to 90%x3x3
row: x10x3
shrug: x5x3
bradford press: x8-10x3
russian twist barx40x2