Elitetrack: Sport Training & Conditioning

Tuesday:

Warm up, Dynamic Flex exercises
Hurdle Mobility (lots)
Short Run Jumping and Technique Drills
—3x40m skips for height
—3x40m skips for distance
—4x40m run-run jump
—4x Hurdle jumps

General Strength-ab/spine circuit
Bodybuilding Lifts- A

A=Circuit A:

Knee extension

Rows

Lunges

Lat Pulls to back

Leg Curls

Behind Neck Press

Lunge walks

Dips

Hanging Leg lifts

Back Hypers

Russian Twists

Behind Neck Press

Cool Down
Barefoot Strengthening
Stretch

Warm Up (jog, dynamic flex exercises, sprint drills)
6x Approaches
Bounding Drills
6x (SLJ, STJ, 3xSLJ, RRLL, LLRR)
6x (3 L, 3L, LLRR, RRLL, LRLR, RLRL)
1x (R small, LLRR small, medial)
1x (L small, RRLL small, lateral)
Weight Training
Olympic Lifts (Pulls 6x3)-185lbs
Split Squats (2x6)-205lbs
Step Ups (2x6)-170lbs
Pullovers (4x6)-40 db
Cool Down

Took a week off just stretching and resting after the last post.

Wednesday:
Warm up: jog, dynamic stretching, sprint drills.
6x Approaches
Bounding
—5x (SLJ, STJ, 3xSLJ, RRLL, LLRR)
—5x (3L, 3R, LLRR, RRLL, LRLR, RLRL)
—1x (medials, laterals, and short small bounds each side)
Weight Training
—Pulls (6x3) various depths at 185lbs
—Split Squats (2x6) at 205lbs
—Step Ups (high box) (2x6) at 170lbs
—Pullovers (4x6) at 60lb db
Cool Down

Thursday:
Warm up: jog, dynamic flex drills, and hurdle mobility.
Technique Drills- length of runway
4x skips for height
4x skips for distance
4x run…run…jump
4x hurdle jumps
Advanced Core Exercises- quasi core circuit on med ball, various physio ball advanced core stuff.
Cool Down

Friday:
Warm Up: jog, dynamic flex exercises, sprint drills.
Speed Development: 5x90m sprint float sprint
Depth Jumps-various
Weights:
—Cleans (6x4) at 185-205lbs
—Half Squats (4x6) at 315lbs with explosion to top
—Speed Incline Press (4x6) with db
Cool Down

Saturday:
Warm up: jog, dynamic flex exercises, sprint drills
250m, 2x200, 3x150 (fast) 4min rest in between.
Bodybuilding Circuit (B) 2x10 each exercise
Cool Down

Monday:
Warm up: jog, dynamic flex exercises, sprint drills
4x20m, 4x30m, 4x40m, Acceleration up hill- rest 1 min. after each
Hang High Pulls (6x4)-235lbs
Deep Squat (6x5)-285lbs
Incline Press (6x5)-60lb DB
Multi Throws
Cool Down

Tuesday:
Warm Up: jog, dynamic flex exercises
Hurdle Mobility
Short Run Jumping and Technique Drills
4x (runway) skips for height
4x (runway) skips for distance
4xstatic dynamic jumps
General Strength
Abdominal/Spinal Circuit
Bodybuilding Lifts (A)
Cool Down

Been really busy… like everyone else, so I'll post last weeks and this weeks up til this point.

Last week:

Monday:
Warm Up
Approaches 6x
Resisted/Assisted Runs (4x20, 4x30, 4x40m)
Weight Training
Olympic Lifts (Snatch 5x5), box to SLJ
Deep Squats (5x5), squat jumps
Incline Press (5x5), clap push ups
Cool down

Tuesday:
Warm Up
Hurdle Mobility
Short Run Jumping and Technique Drills
6x short approach long jumps off box
4x hurdle jumps
4x short run jumps
General Strength
Abdominal/Spinal Circuit
Bodybuilding Lifts (A)
Cool Down

Wednesday:
Warm Up
Bounding Drills
6x15 no run (RLRL), (LRLR)
6x10 no run (RRLL), (LLRR)
4x10 with run (RRâ?¦), (LLâ?¦)
10x3 no run (STJ)
Stadium Runs (4x run, 1xhop)
Sand Hops 30x each leg
Weight Training
Olympic Lifts (Clean to Push Press 4x4)
Lunges (2x6), lunge jumps
Step Ups (2x6), cycle lunge jumps
Speed Push ups DB (5, 4, 3, 2)
Cool Down

Thursday:
Warm Up
Hurdle Mobility
Technique Drills
3x (runway) skips for height
3x (runway) skips for distance
3xstatic dynamic jump
Bodybuilding Lifts (B)
Cool Down

Friday:
Warm Up
Speed Development (4x60m resisted, 4x60m assisted)
Weight Training
Olympic Lifts (Pulls 5x5), box to SLJ
Half Squats (5x5), tuck jumps
  Incline Press (5x5), clap push ups
Cool Down

Saturday:
Warm Up
Tempo Runs (5x300m)
Multi Throws
Advanced Core Exercises
Cool Down Activity

This Week:

Warm Up
Approaches 6x
Resisted/Assisted Runs (4x20, 4x30, 4x40m)
Weight Training
Olympic Lifts (Snatch 5x5), box to SLJ
Deep Squats (5x5), squat jumps
Incline Press (5x5), clap push ups
Cool down

Tuesday:
Warm Up
Hurdle Mobility
Short Run Jumping and Technique Drills
6x short approach long jumps off box
4x hurdle jumps
4x short run jumps
General Strength
Abdominal/Spinal Circuit
Bodybuilding Lifts (A)
Cool Down