My friends and I have been doing research on training and we made a summer workout but we would like some further suggestions to be sure it is sufficient. Our main goal is to improve in speed and strength but we also need to maintain our endurance for the 400m. We typically go to weightroom two days a week for each upper and lower body and include medicine ball workouts a few days a week. Here is the workout so far…
1st 4 weeks- Strength and Conditioning
Week 1 ???
Monday- 2 x 100m, Frog Hops 6 x 20m (weighted), Lunges 5 x 20m (weighted), Skates 6 x 20m, Scissors 3 x 10reps (weighted), Up-Downs 5 x 20 reps, Uphill sprints 6 x 40m
Thursday- 2 x 100m, 3 x 300m 80%, 6 bleachers(Stepover, High knees fast, Double Leg Hops slow, Single Leg Hops, Sprints), 6 x 100m
Week 2 ??? Drills in Sand Pit
Monday- 4 x 100m, Frog Hops 5 x 25m (weighted), Skates 6 x 25m, Lunges 3 x 25m, Scissors 4 x 10reps , Sled Pulls (25lbs 5 x 40m)
Thursday- 2 x 100m, 4 x 250 85%, 4 x 150m 85%, 6 bleachers
Week 3 ???
Monday- 4 x 100m, 6 bleachers, Up-Downs 5 x 20 reps, Hop-ups on high boxes with pause 5 x 10reps, Skates 6 x 30m, 6 x 60m uphill sprints
Thursday- 1 x 100m, 2 x 300m 90%, 1 x 400m 90%, 6 x 100m
Week 4- Drills in Sand Pit
Monday- 2 x 100m, Hop-ups on high boxes with pause 5 x 15 reps, Up-Downs 5 x 20 reps, Frog Hops 3 x 30m (weighted), 1 x 30m 1 x 40m 1 x 50m, Sled Pulls (35lbs 5 x 30m)
Thursday- 2 x 100m, 5 x 250m 85%, 6 bleachers, 1 x 100m
2nd 4 weeks ??? Speed and Plyometrics
Week 5 ???
Monday- 2 x 100m, Bounds 3 x 25m, Alternate Leg Bounds 3 x 30m, Ricochets 4 x 20m, Hops 3 x 10reps in place heels to butt, Hops 3 x 10reps in place knees to chest, Hurdle Hops with Sprint 6 x 6hurdles then 20m sprint
Thursday- 1 x 400m, 1 x 300m, 1 x 200m, 1 x 150m, 1 x 100m (all 85%)
Week 6 ??? Drills in Sand Pit
Monday- 1 x 100m, Alternate Leg Bounds 3 x 30m, Ricochets 5 x 25m, Leaps 4 x 10reps, Hurdle Hops 6 x 6hurdles, Hops off of small box 5 x 5boxes, Back-Forth hops 3 x 30sec, 6 x 40m sprints
Thursday- 1 x 100m, 1 x 200m, 1 x 300m, 1 x 200m, 1 x 100m, short recovery (all 85%)
Week 7 ???
Monday- 1 x 100m, Bounds 3 x 35m, Alternate Leg Bounds 3 x 35m, Ricochets 4 x 30m, Hurdle Hops 6 x 6hurdles, Back-Forth hops forward 3 x 30sec, 6 x 50m downhill sprints
Thursday- 2 x 400m (80%), 5 x 150m (85%)
Week 8 ??? Drills in Sand Pit
Monday- 1 x 100m, Bounds 3 x 40m, Alternate Leg Bounds 3 x 40m, Ricochets 5 x 30m, Hops off Big Boxes 3 x 5 boxes, Leaps 3 x 15reps, Back-Forth hops 4 x 30sec, 6 x 60m downhill sprints
Thursday- 1 x 400m (85%), 1 x 300m (90%), 1 x 200m (95%), 2 x 100m 99%