Week 1-3
Bench Press Incline Bench Press Arnold Press Shrugs Squats Lunges & Step ups Leg Curls & Extensions
10×3 5×5 3×10 3×50 10×3 3×10 3×10
180 125 25 50 225 115 50
Leg Press Jump Squats One leg Squats
3x30secs 3×10 3×10
315 135 135
Week 4-6
Bench Press Incline Bench Press Arnold Press Shrugs Squats Lunges & Step ups Leg Curls & Extensions
10×4 5×5 3×10 3×50 10×3 3×10 3×10
200 135 35 50 240 125 60
Leg Press Jump Squats One leg Squats
3x30secs 3×10 3×10
330 150 150
Weeks 7-9
Bench Press Incline Bench Press Arnold Press Shrugs Squats Lunges & Step ups Leg Curls & Extensions
10×5 5×5 3×10 3×50 10×3 3×10 3×10
215 150 45 60 275 135 75
Leg Press Jump Squats One leg Squats
3x30secs 3×10 3×10
350 185 185
*Work out Monday, Wednesday, Friday
Running every Wednesday
WARM UP:
– 2 laps of the oval (slow jog)
– Static stretches are held for 10-30sec each
Keep in mind that you warm up to stretch, not stretch to warm up!!
DRILLS (Technique/Form):
Keep in mind:
– Body lean comes from the ground not the waist (don’t bent forward from the hips)
– Don’t run on your toe’s (the toe’s have NO power or stability) push from the balls of your feet
– Practice loose swinging arm action (don’t tense up)!!
– 2-3 * 20m (each)
– Walking high knees
– Running high knees
– A Skip
– Straight legged bounds
– Claw backs
– Viper drills (fast feet through a latter) one foot contact per square
SPEED CONDITIONING
– 5 * 10m @ 100% (4 point start) walk back recovery/5min rest between each set
– 5 * 20m @ 100% (3 point start)
– 5 * 40m @ 100% (3 point start)
– 2-3 flying 30m @ 100% for acceleration (built up over 20m and at max for 30m)
COOL DOWN
– 2 laps – stretching
Do this workout 2 to 3 times per week in the off-season but make sure to get plenty of rest. Train consistently and watch your 40 time drop! If used in conjunction with Jumpsoles training, do only once per week. A recommended schedule is Jumpsoles Monday and Friday, with the Speed Workout on Wednesdays.
every tuesay and friday
PLYOMETRICS (Power) – Best done with Jumpsoles:
– 2-3 * 20-30m (each)
– Double leg hops (over cones)
– Zig Zag hops (one legged lateral bounds)
– Alt Leg running bounds (up stairs)
