Elitetrack: Sport Training & Conditioning

Wednesday May 19, 2004

Day #18 (Unloading Week)
Lifting Workout (120s rest for all lifts)

Hang cleans 2x5= 135
Front lat pulldown 2x8= 150
Cable chest flyes 2x8= 40
Front squats 2x8= 135
Back extensions 2x10
Upper/side ABS 2x15-20

Running Workout
800m jog
Active Warm up
Elbow to foot (same side)
Knee to chest
Heel to butt
Atlas walk
Foot to hip
RDL walk
Speed drills

Hurdle Mobility (2x4 hurdles)
Backwards step overs
Forward step overs
Lateral step overs
Lateral side step though hurdles
Lunges through hurdles

Weight 170

Thursday May 20, 2004

8:30 am Yoga class

Running Workout
4-5x20m-40m starts/2x10m flys
1x20m
2x30m

2x10m flys

Weight 171.8

Friday May 21, 2004

Running Workout
800m jog
Active Warm up
Elbow to foot (same side)
Knee to chest
Heel to butt
Atlas walk
Foot to hip
RDL walk

3x popout starts

Monday May 24, 2004

Day #19 (Hypertrophy)
Lifting Workout (150s rest for lifts 1 and 2, 90s for lifts 3, 4, and 5, 30s for lift 6)

Front squat 4x8= 160, 165, 170, 175
RDL 4x8= 200
Towel grip pull ups 3x8
Bent over DB row 3x8= 60
Seated hammer curls 3x8= 30
Standing good mornings 2x10= 115

Running Workout
800m jog
Active Warm up
Elbow to foot (same side)
Knee to chest
Heel to butt
Atlas walk
Foot to hip
RDL walk

8x10m-40m standing starts
2x10m 1.69, 1.66
2x20m 2.66, 2.64
2x30m 3.65, 3.65
2x40m 4.76, 4.76

Weight 171.6

Tuesday May 25, 2004

Hurdle Mobility (2x4 hurdles)
Backwards step overs
Forward step overs
Lateral step overs
Lateral side step though hurdles
Lunges through hurdles

Wednesday May 26, 2004

Day #20 (Hypertrophy)
Lifting Workout (150s rest for lifts 1 and 2, 90s for lifts 3, 4, and 5, 60s for lift 7)

Incline bench press 4x6= 155
DB shoulder press 4x8= 50
Tricep pushdown 3x8= 90, 100, 110
Skull crusher (DB) 3x8= 30
Cobra 3x8= 20
ABS II or III
Max out pushups 4xfailure= 33, 16, 16, 13

Running Workout
4x150m @ 17.25-18.75 - 6:00 between reps and 12:00 between sets

Plyometrics III
Vertical jumps 1x10
Box jumps 1x10
Dorsiflex walk 2x40m
Heel raise walk 2x40m
Lateral hops 2x40m

Weight 171.4

Thursday May 27, 2004

Day #21 (Hypertrophy)
Lifting Workout (150s rest for lifts 1 and 2, 90s for lifts 3, 4, and 5, 60s for lift 6)

Hip sled 4x8= 460, 510, 510, 510
Lying leg curls 4x8= 100, 110, 120, 130
Supine grip pulls ups 3x8
Behind neck pull ups 3x8
Hammer curls 3x8= 30, 25, 25
Standing good mornings 2x10= 115
ABS I or IV 2x8-12

Running Workout
5x30m standing starts/5x30-60m OS - 4:00 between reps

Weight 171.6