[utfootball4]

utfootball4 on August 31, 2005 at 6:37 am #11229

PHASE 1: 3 WEEKS SEPT 12 – 31
GOALS: IMPROVE POWER
AND FITNESS LEVELS

ALL THE HIGH VOLUME BOUNDING IS FOR MY FRIEND HE LIKE DOING IT DURING FALL TRAINING..
WEEK 1:
Mon: speed 360
jog 800
arm action 1 2x30sec
ankling 2×20
a series 2×20
buttkicks 2×20
fast leg series 2×20
str leg bound 2×20
SPEED WORK:
start drills 1×30
hills 2x6x30
med ball see sheet

Tue: tempo 1200
jog 800
fall seagrave
100-100
100-200-100
100-200
running a 3×80

Wed: speed 360
jog 800
arm action 2 2x10sec
ankling 2×20
b series 2×20
buttkicks 2×20
fast leg series 2×20
bounding 2×20
start drill 1X30
hills 2x6x30
med ball see sheet

Thur: tempo 1200
jog 800
fall seagrave
100-100
100-200-100
100-200
running a 3×80

Fri: int tempo 1600
jog 800
fall seagrave
300 walk 300
250 walk 250
200 walk 200
150 walk 150
100 walk 100
150 walk 150
200 walk 200
250 walk 250
ab circuit 1×6

WEEK 2:
Mon: speed 420
jog 800
arm action 1 2x30sec
ankling 2×20
a series 2×20
buttkicks 2×20
fast leg series 2×20
str leg bound 2×20
SPEED WORK:
start drills 1×30
hills 2x7x30
med ball see sheet

Tue: tempo 1400
jog 800
fall seagrave
100-100-100
100-200-100
100-100-200
running a 3×80

Wed: speed 420
jog 800
arm action 2 2x10sec
ankling 2×20
b series 2×20
buttkicks 2×20
fast leg series 2×20
bounding 2×20
start drill 1X30
hills 2x7x30
med ball see sheet

Thur: tempo 1400
jog 800
fall seagrave
100-100-100
100-200-100
100-100-200
running a 3×80

Fri: int tempo 1600
jog 800
fall seagrave
300 walk 300
250 walk 250
200 walk 200
150 walk 150
100 walk 100
150 walk 150
200 walk 200
250 walk 250
ab circuit 1×6

WEEK 3:
Mon: speed 455
jog 800
arm action 1 2x30sec
ankling 2×20
a series 2×20
buttkicks 2×20
fast leg series 2×20
str leg bound 2×20
SPEED WORK:
start drills 1×30
hills 7×35 6×35
med ball see sheet

Tue: tempo 1600
jog 800
fall seagrave
100-100-100
100-200-100
100-100-200-200
running a 3×80

Wed: speed 455
jog 800
arm action 2 2x10sec
ankling 2×20
b series 2×20
buttkicks 2×20
fast leg series 2×20
bounding 2×20
start drill 1X30
hills 7×35 6×35
med ball see sheet

THUR: tempo 1600
jog 800
fall seagrave
100-100-100
100-200-100
100-100-200-200
running a 3×80

Fri: int tempo 1600
jog 800
fall seagrave
300 walk 300
250 walk 250
200 walk 200
150 walk 150
100 walk 100
150 walk 150
200 walk 200
250 walk 250
ab circuit 1×8

PHASE 2: 4 WEEKS OCT 3 – OCT 28
GOALS: IMPROVE ACCELERATION
AND FITNESS

WEEK 1:
Mon: speed 120
jog 800
arm action 1 2x30sec
ankling 2×20
a series 2×20
buttkicks 2×20
fast leg series 2×20
str leg bound 2×20
SPEED WORK:
start drills 1×30
2x2x30 hard
lj 6×3
rocket jumps 3×6 bounding 3x50m

Tue: tempo 1800
jog 800
fall seagrave
100-100-100
100-200-100-
100-100-200-
100-200-100
running a 3×80

Wed: speed 360
jog 800
arm action 2 2x10sec
ankling 2×20
b series 2×20
buttkicks 2×20
fast leg series 2×20
bounding 2×20
start drill 1×30
hills 2x6x30
lunge jump 3×6
dou leg 2×10 bounding 3×50

Thur: tempo 1800
jog 800
fall seagrave
100-100-100
100-200-100-
100-100-200-
100-200-100
running a 3×80

Fri: int tempo 1650
jog 800
fall seagrave
repeat 3x
100 walk 100
200 walk 200
250 walk 250

Sat: tempo 2000
fall seagrave
100-100-100
100-200-100-100
100-100-200-200
100-200-100-200
100-200-100-200
ab circuit 1×10

WEEK 2:
Mon: speed 140
jog 800
arm action 1 2x30sec
ankling 2×20
a series 2×20
buttkicks 2×20
fast leg series 2×20
str leg bound 2×20
SPEED WORK:
start drills 1×30
2x2x35 hard
lj 6×3
rocket jump 3×6 bounding 3x60m

Tue: tempo 2000
jog 800
fall seagrave
100-100-100
100-200-100
100-100-200
100-200-100-200
running a 3×70

Wed: speed 420
jog 800
arm action 2 2x10sec
ankling 2×20
b series 2×20
buttkicks 2×20
fast leg series 2×20
bounding 2×20
start drill 1×30
hills 2x6x35
lunge jump 3×6
dou leg 2×10 bounding 3×60

Thur: tempo 2000
jog 800
fall seagrave
100-100-100
100-200-100
100-100-200
100-200-100-200
running a 3×70

Fri: int tempo 1650
jog 800
fall seagrave
repeat 3x
100 walk 100
200 walk 200
250 walk 250

Sat: tempo 2000
fall seagrave
100-100-100
100-200-100-100
100-100-200-200
100-200-100-200
100-200-100-200
ab circuit 1×10

WEEK 3:
Mon: speed 160
jog 800
arm action 1 2x30sec
ankling 2×20
a series 2×20
buttkicks 2×20
fast leg series 2×20
str leg bound 2×20
SPEED WORK:
start drills 1×30
2x2x40 hard
lj 6×3
rocket jumps 2×6 bounding 3x70m

Tue: tempo 2000
jog 800
fall seagrave
100-100-100
100-200-100
100-100-200
100-200-100-200
running a 3×70

Wed: speed 400
jog 800
arm action 2 2x10sec
ankling 2×20
b series 2×20
buttkicks 2×20
fast leg series 2×20
bounding 2×20
start drill 1×30
hills 2x6x40
lunge jumps 3×6
dou leg 2×10 bounding 3×70

Thur: tempo 2000
jog 800
fall seagrave
100-100-100
100-200-100
100-100-200
100-200-100-200
running a 3×70

Fri: int tempo 1650
jog 800
fall seagrave
repeat 3x
100 walk 100
200 walk 200
250 walk 250

Sat: tempo 2000
fall seagrave
100-100-100
100-200-100-100
100-100-200-200
100-200-100-200
100-200-100-200
ab circuit 1×12

WEEK 4:
Mon: speed 160
jog 800
arm action 1 2x30sec
ankling 2×20
a series 2×20
buttkicks 2×20
fast leg series 2×20
str leg bound 2×20
SPEED WORK:
start drills 1×30
2x2x40 hard
lj 6×3
rocket jumps 2×6 bounding 3x70m

Tue: tempo 2200
jog 800
fall seagrave
100-100-100
100-200-100
100-100-200
100-200-100-200
100-100
running a 3×70

Wed: speed 400
jog 800
arm action 2 2x10sec
ankling 2×20
b series 2×20
buttkicks 2×20
fast leg series 2×20
bounding 2×20
start drill 1×30
hills 2x6x40
lunge jumps 3×6
dou leg 2×10 bounding 3×70

Thur: tempo 2200
jog 800
fall seagrave
100-100-100
100-200-100
100-100-200
100-200-100-200
100-100
running a 3×70

Fri: int tempo 1650
jog 800
fall seagrave
repeat 3x
100 walk 100
200 walk 200
250 walk 250

Thur: tempo 2200
jog 800
fall seagrave
100-100-100
100-200-100
100-100-200
100-200-100-200
100-100
ab circuit 1×12

PHASE 3: 3 WEEKS OCT 31 – NOV 18   
GOALS: INTRO MAX SPEED AND
CONTINUE ACCELERATION AND FITNESS

WEEK 1:
Mon: speed 210
jog 800
arm action 1 2x30sec
ankling 2×20
a series 2×20
buttkicks 2×20
fast leg series 2×20
str leg bound 2×20
2×40 builds
SPEED WORK:
7×30 hard
lj 6×3
lunge jumps 3×8 bounding 3x80m

Tue: tempo 2200
jog 800
fall seagrave
100-100-100
100-200-100-100
100-100-200-200
100-200-100-200
100-100

Wed: max speed 210
jog 800
arm action 2 2x10sec
ankling 2×20
b series 2×20
buttkicks 2×20
fast leg series 2×20
bounding 2×20
start drill 1×30
3x flying 30's 20mfly
1×50
med ball see sheet

Thur: tempo 2200
jog 800
fall seagrave
100-100-100
100-200-100
100-100-200
100-200-100-200
100-100
running a 4×60

Fri: int tempo 1350
jog 800
fall seagrave
repeat 3x
100 walk 100
150 walk 150
200 walk 200

Sat: tempo 2200
jog 800
fall seagrave
100-100-100
100-200-100-100
100-100-200-200
100-200-100-200
100-100
ab circuit 1×12

WEEK 2:
Mon: speed 210
jog 800
arm action 1 2x30sec
ankling 2×20
a series 2×20
buttkicks 2×20
fast leg series 2×20
str leg bound 2×20
2×40 builds
SPEED WORK:
6×35 hard
lj 6×3
lunge jumps 3×8 bounding 3x90m

Tue: tempo 2400
jog 800
fall seagrave
100-100-100
100-200-100-100
100-100-200-200
100-200-100-200
100-100-100-100

Wed: max speed 210
jog 800
arm action 2 2x10sec
ankling 2×20
b series 2×20
buttkicks 2×20
fast leg series 2×20
bounding 2×20
start drill 1×30
3x flying 30's 20mfly
1×55
med ball see sheet

Thur: tempo 2400
jog 800
fall seagrave
100-100-100
100-200-100
100-100-200-200
100-200-100
100-100-100-100
running a 4×60

Fri: int tempo 1350
jog 800
fall seagrave
repeat 3x
100 walk 100
150 walk 150
200 walk 200

Sat: tempo 2400
jog 800
fall seagrave
100-100-100
100-200-100-100
100-100-200-200
100-200-100-200
100-100-100-100
ab circuit 2×6

WEEK 3:
Mon: speed 200
jog 800
arm action 1 2x30sec
ankling 2×20
a series 2×20
buttkicks 2×20
fast leg series 2×20
str leg bound 2×20
2×40 builds
SPEED WORK:
5×40 hard
lj 6×3
lunge jumps 3×8 bounding 3x100m

Tue: tempo 2400
jog 800
fall seagrave
100-100-100
100-200-100-100
100-100-200-200
100-200-100-200
100-100-100-100

Wed: max speed 225
jog 800
arm action 2 2x10sec
ankling 2×20
b series 2×20
buttkicks 2×20
fast leg series 2×20
bounding 2×20
start drill 1×30
3x flying 30's 25m fly
1×60
med ball see sheet

Thur: tempo 2400
jog 800
fall seagrave
100-100-100
100-200-100
100-100-200-200
100-200-100
100-100-100-100
running a 4×60

Fri: int tempo 1350
jog 800
fall seagrave
repeat 3x
100 walk 100
150 walk 150
200 walk 200

Sat: tempo 2400
jog 800
fall seagrave
100-100-100
100-200-100-100
100-100-200-200
100-200-100-200
100-100-100-100
ab circuit 2×8

[tkelly5]

tkelly5 on August 31, 2005 at 10:00 am #48333

To be honest, thats just way too much for me to wade through and look at.

[utfootball4]

utfootball4 on August 31, 2005 at 11:49 am #48334

10 weeks… 

[Mike Young]

Mike Young on August 31, 2005 at 12:22 pm #48335

I think arm action drills are a complete and total waste of time but otherwise my quick glance didn't reveal any glaring problems.

ELITETRACK Founder

[utfootball4]

utfootball4 on August 31, 2005 at 12:37 pm #48336

why do u feel that arm swing drills are a waste..

[utfootball4]

utfootball4 on August 31, 2005 at 12:45 pm #48337

just in case u guys are curious what kind of weights im doing here they are.

PHASE 1: 7 WEEKS SEPT 12 – OCT 28 
GOALS: DEVLOP MAX STRENGTH
AND EXPLOSIVE POWER LEVELS

Sprint/Jump
Comment: SQUAT DEEP DEEP:
WEEK 1:
DAY: Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
1rep max/exercise: RPXWT RPXWT RPXWT RPXWT RPXWT RPXWT

Mon:
pc 5×50 x60 x65 x70
bs 5×50 x60 x70 x70
bp 5×50 x60 x70 x70

Tue:
circuit A 2×8
knee extension
lunges
leg curls
lunge walks
back hypers
rows
lat pulldowns to back
behind the neck press
dips
hanging leg lifts
russian twists
behind the neck press

Wed:
pc 5×50 x60 x65 x70
fs 5×50 x60 x70 x70
bp 5×50 x60 x70 x70
glut ham 3×10
rdl 3×10

Thur:
circuit B 2×8
single leg extension
twist lunge
single leg curls
back hypers w/ twist
rows
lat pulldowns to front
alternate weighted v-sits
hanging lateral leg lifts
stooped russian twists
windmills
crossover stepups
closed squats

Fri:
hs 5×40 x45 x55 x55
single leg squat 4×8
in 5×50 x55 x65 x65
glut ham 3×10
rdl 3×10

Sprint/Jump
Comment: SQUAT DEEP DEEP:
WEEK 2:
DAY: Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
1rep max/exercise: RPXWT RPXWT RPXWT RPXWT RPXWT RPXWT

Mon:
pc 4×50 x60 x70 x75 x75
bs 5×55 x65 x75 x75
bp 5×50 x60 x70 x70

Tue:
circuit A 2×10
knee extension
lunges
leg curls
lunge walks
back hypers
rows
lat pulldowns to back
behind the neck press
dips
hanging leg lifts
russian twists
behind the neck press

Wed:
pc 4×50 x60 x70 x70
fs 5×50 x60 x70 x70
bp 5×55 x65 x75 x75
glut ham 3×10
rdl 3×10

Thur:
circuit B 2×10
single leg extension
twist lunge
single leg curls
back hypers w/ twist
rows
lat pulldowns to front
alternate weighted v-sits
hanging lateral leg lifts
stooped russian twists
windmills
crossover stepups
closed squats

Fri:
hs 5×40 x50 x55 x55
single leg squat 4×6
in 5×50 x55 x65 x65
glut ham 3×10
rdl 3×10

Sprint/Jump
Comment: SQUAT DEEP DEEP:
WEEK 3:
DAY: Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
1rep max/exercise: RPXWT RPXWT RPXWT RPXWT RPXWT RPXWT

Mon:
pc 4×60 x65 x70 x80
bs 5×55 x65 x75 x75
bp 5×55 x65 x75 x75

Tue:
circuit A 2×12
knee extension
lunges
leg curls
lunge walks
back hypers
rows
lat pulldowns to back
behind the neck press
dips
hanging leg lifts
russian twists
behind the neck press

Wed:
pc 4×60 x65 x70 x70
fs 5×55 x65 x75 x75
bp 5×55 x65 x75 x75
glut ham 3×10
rdl 3×10

Thur:
circuit B 2×12
single leg extension
twist lunge
single leg curls
back hypers w/ twist
rows
lat pulldowns to front
alternate weighted v-sits
hanging lateral leg lifts
stooped russian twists
windmills
crossover stepups
closed squats

Fri:
hs 5×45 x55 x60 x60
single leg squat 4×5
in 5×50 x60 x70 x70
glut ham 3×10
rdl 3×10

Sprint/Jump
Comment: SQUAT DEEP DEEP:
WEEK 4:
DAY: Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
1rep max/exercise: RPXWT RPXWT RPXWT RPXWT RPXWT RPXWT

Mon:
pc 4×60 x70 3×80 3×85
bs 5×60 4×70 3×80 x80
bp 5×60 4×70 3×75 x75

Tue:
circuit A 2×10
knee extension
lunges
leg curls
lunge walks
back hypers
rows
lat pulldowns to back
behind the neck press
dips
hanging leg lifts
russian twists
behind the neck press

Wed:
pc 4×60 xx70 3×75 x75
fs 5×55 x65 x75 x75
bp 5×60 4×70 3×80 x80
glut ham 3×10
rdl 3×10

Thur:
circuit B 2×10
single leg extension
twist lunge
single leg curls
back hypers w/ twist
rows
lat pulldowns to front
alternate weighted v-sits
hanging lateral leg lifts
stooped russian twists
windmills
crossover stepups
closed squats

Fri:
spilt snatch 5×45 x55 3×60 x65
spilt squat 4×8
in 5×55 4×65 3×70 3×70
glut ham 3×10
rdl 3×10

Sprint/Jump
Comment: SQUAT DEEP DEEP:
WEEK 5:
DAY: Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
1rep max/exercise: RPXWT RPXWT RPXWT RPXWT RPXWT RPXWT

Mon:
pc 4×60 x70 3×80 2×90
bs 5×65 4×75 3×85 x85
bp 5×60 4×70 3×75 x75

Tue:
circuit A 2×12
knee extension
lunges
leg curls
lunge walks
back hypers
rows
lat pulldowns to back
behind the neck press
dips
hanging leg lifts
russian twists
behind the neck press

Wed:
pc 4×60 xx70 3×75 x75
fs 5×60 4×70 3×75 x75
bp 5×65 4xx75 3×85 x85
glut ham 3×10
rdl 3×10

Thur:
circuit B 2×12
single leg extension
twist lunge
single leg curls
back hypers w/ twist
rows
lat pulldowns to front
alternate weighted v-sits
hanging lateral leg lifts
stooped russian twists
windmills
crossover stepups
closed squats

Fri:
spilt snatch 4×45 4×55 3×60 3×65
spilt squat 4×6
in 5×55 4×65 3×70 x70
glut ham 3×10
rdl 3×10

Sprint/Jump
Comment: SQUAT DEEP DEEP:
WEEK 6:
DAY: Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
1rep max/exercise: RPXWT RPXWT RPXWT RPXWT RPXWT RPXWT

Mon:
pc 4×60 3×70 x80 x80
bs 4×60 3×70 x80 x80
bp 4×60 3×70 x75 x75

Tue:
circuit A 2×10
knee extension
lunges
leg curls
lunge walks
back hypers
rows
lat pulldowns to back
behind the neck press
dips
hanging leg lifts
russian twists
behind the neck press

Wed:
pc 4×60 3×70 x75 x75
fs 4×60 3×70 3×75 x75
bp 4×60 3×70 3×80 x80
glut ham 3×10
rdl 3×10

Thur:
circuit B 2×10
single leg extension
twist lunge
single leg curls
back hypers w/ twist
rows
lat pulldowns to front
alternate weighted v-sits
hanging lateral leg lifts
stooped russian twists
windmills
crossover stepups
closed squats

Fri:
spilt snatch 4×45 4×55 3×60 3×60
spilt squat 4×5
in 4×55 3×65 x70 x70
glut ham 3×10
rdl 3×10

Sprint/Jump
Comment: SQUAT DEEP DEEP:
WEEK 7:
DAY: Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
1rep max/exercise: RPXWT RPXWT RPXWT RPXWT RPXWT RPXWT

Mon:
pc 3×60 2×70 2×80 2×90 2×95
bs 3×60 2×70 2×80 2×90 2×95
bp 3×60 2×70 2×80 2×90 2×95

Tue:
circuit A 2×12
knee extension
lunges
leg curls
lunge walks
back hypers
rows
lat pulldowns to back
behind the neck press
dips
hanging leg lifts
russian twists
behind the neck press

Wed:
pc
fs 3×60 x70 x70 x70
bp 3×60 x70 x80 x90 x95
glut ham 3×10
rdl 3×10

Thur:
circuit B 2×12
single leg extension
twist lunge
single leg curls
back hypers w/ twist
rows
lat pulldowns to front
alternate weighted v-sits
hanging lateral leg lifts
stooped russian twists
windmills
crossover stepups
closed squats

Fri:
spilt snatch 4×45 x55 3×60 3×65
spilt squat 4×5
in 3×55 x65 x65 x65
glut ham 3×10
rdl 3×10

PHASE 2: 3 WEEKS OCT 31 – NOV 22
NOV 23 – 27 RECOVERY
GOALS: DEVLOP MAX STRENGTH
AND EXPLOSIVE POWER LEVELS

Sprint/Jump
Comment: SQUAT DEEP DEEP:
WEEK 1:
DAY: Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
1rep max/exercise: RPXWT RPXWT RPXWT RPXWT RPXWT RPXWT

Mon:
pc 3×2 8x3x70
bs 4×3 4x6x70
bp 3×2 4x6x70

Tue:
circuit A 2×10
knee extension
lunges
leg curls
lunge walks
back hypers
rows
lat pulldowns to back
behind the neck press
dips
hanging leg lifts
russian twists
behind the neck press

Wed:
pc 3×2 8x3x65
rev lunges 4×8
bp 2×6 70×12+
glut ham 3×10
rdl 3×10

Thur:
circuit B 2×10
single leg extension
twist lunge
single leg curls
back hypers w/ twist
rows
lat pulldowns to front
alternate weighted v-sits
hanging lateral leg lifts
stooped russian twists
windmills
crossover stepups
closed squats

Fri:
hs 5x3x50
dl 3×2 8x3x70
in 3×10
glut ham 3×10
rdl 3×10

Sprint/Jump
Comment: SQUAT DEEP DEEP:
WEEK 2:
DAY: Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
1rep max/exercise: RPXWT RPXWT RPXWT RPXWT RPXWT RPXWT

Mon:
pc 4×2 10x2x75
bs 4×2 4x5x75
bp 4×2 4x5x75

Tue:
circuit A 2×12
knee extension
lunges
leg curls
lunge walks
back hypers
rows
lat pulldowns to back
behind the neck press
dips
hanging leg lifts
russian twists
behind the neck press

Wed:
pc 3×2 10x2x70
rev lunges 4×6
bp 4×2 75×10+
glut ham 3×10
rdl 3×10

Thur:
circuit B 2×12
single leg extension
twist lunge
single leg curls
back hypers w/ twist
rows
lat pulldowns to front
alternate weighted v-sits
hanging lateral leg lifts
stooped russian twists
windmills
crossover stepups
closed squats

Fri:
hs 5x3x50
dl 4×2 10x2x75
in 3×10
glut ham 3×10
rdl 3×10

Sprint/Jump
Comment: SQUAT DEEP DEEP:
WEEK 3:
DAY: Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
1rep max/exercise: RPXWT RPXWT RPXWT RPXWT RPXWT RPXWT

Mon:
pc 4×2 8x2x80
bs 4×2 4x4x80
bp 4×2 4x4x80

Tue:
circuit A 2×10
knee extension
lunges
leg curls
lunge walks
back hypers
rows
lat pulldowns to back
behind the neck press
dips
hanging leg lifts
russian twists
behind the neck press

Wed:
pc 4×2 8x2x75
rev lunges 4×5
bp 4×4 80×8+
glut ham 3×10
rdl 3×10

Thur:
circuit B 2×10
single leg extension
twist lunge
single leg curls
back hypers w/ twist
rows
lat pulldowns to front
alternate weighted v-sits
hanging lateral leg lifts
stooped russian twists
windmills
crossover stepups
closed squats

Fri:
hs 5x3x50
dl 4×2 8x2x80
in 3×10
glut ham 3×10
rdl 3×10

Sprint/Jump
Comment: SQUAT DEEP DEEP:
WEEK 4:
DAY: Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
1rep max/exercise: RPXWT RPXWT RPXWT RPXWT RPXWT RPXWT

Mon: FIELD TEST: SEE BELOW
pc 4×2 10x2x75
bs 4×2 4x5x75
bp 4×2 4x3x85

Tue: 10X200 walk 200
circuit A 2×15
knee extension
lunges
leg curls
lunge walks
back hypers
rows
lat pulldowns to back
behind the neck press
dips
hanging leg lifts
russian twists
behind the neck press

FIELD TEST:
40YD 2X
FLYING 40YD 2X
LONG JUMPS 2X
3 CON JUMPS 2X

THEN REPEAT PHASE 1 BEFORE INDOOR SEASON STARTS..

[Mike Young]

Mike Young on August 31, 2005 at 12:57 pm #48338

why do u feel that arm swing drills are a waste..

Because the speed of the arm swing is not a limiting factor in sprint performance.

ELITETRACK Founder

[utfootball4]

utfootball4 on September 18, 2005 at 12:50 pm #48339

anymore ideas people..

[wisconman]

wisconman on September 26, 2005 at 1:13 am #48340

Yeah, I have an idea. It looks to me that you are planning WAY TOO FAR AHEAD. What if something comes up? An injury. A different job. A million things could come up in the period of time that you have planned out. I'm just saying, make sure you keep your program VERY FLEXIBLE.
As for the lifting, are closed squats narrow stance squats? I've never heard that term. Also, cut out all the leg extensions. Unless you're doing rehab, it's almost pointless for an athlete to isolate muscles, ESPECIALLY LEG MUSCLES!!! Train your body as one piece. If you said you are trying to develop explosiveness, I'd cut out most of those supplementary exercises and put in some more olympic lifts. Or olpmpic hybrids. One of my favorites is drop snatches.