Hello,
I developed this plan for high school athletes that come in at all ability levels so in some ways it is a cookie cutter program, but I would just like some feedback on this. Am I setting up my athletes to suceed? or fail? I started off very general to get them in realitivley decent shape because some of them do nothing over the winter. Here is the first couple weeks… Enjoy ( P.S. I dont care who sees this I am here to help and to be helped. )
Week 1: Lifting 3 Days
Monday March 4th 2013 Day 1: Tempo day Traditional Seagrave Warm up w/ Sprint Drills 3x500m in 1:36 Men 1:45 Women 4:15 Rest. 2 Sets of Medball Throws Do 8 each throw Weight either 8lbs. Or 10lbs. Chest Pass Overhead Pass/ Overhead Spike to the Ground, Across the body toss, Forward toss, Backward overhead toss. Lift Day 1
Tuesday March 5th 2013 Day 2: Speed Day Specialized Warm Up 2 Laps Of Stride the Straights, walk the curves. Hurdle Mobility: ( Lead Leg Walk Through, Opposite Leg walk through, side to side, Scissor kick, and Over Under.) The hurdles will be set up low and medium heights I will have three sets of hurdles out so it will go quicker. Hip Mobility: Fire Hydrants, Leg Extensions, and walking toe touches. Full Body Dynamic Stretches: ( Head Rotations, Trunk rotations, Waist Rotations, and Leg swings). Sprint Workout: 3 sets of 4 x 20 meter Hill sprints with a medium to light grade just outside of the high school. Plyos: Box Jumps 20-25inches 3×4, Star Jumps 3×5. Lift Day 2
Wednesday March 6th 2013 Day 3: Tempo day (Intensive) Traditional Seagrave warm up w/ Sprint drills Tempo Workout: 2x4x200m 2:30 Rest between Reps 4 min between sets (36 seconds 41 seconds female) ( Higher Intensity Reps will create a large oxygen debt that increases metabolic rate and conditioning better than long tempo.)
Thursday March 8th 2013 Day 4: Speed day Specialized Warm up 2 Laps Of Stride the Straights, walk the curves ( no jogging). Hurdle Mobility: ( Lead Leg Walk Through, Opposite Leg walk through, side to side, Scissor kick, and Over Under.) The hurdles will be set up low and medium heights I will have three sets of hurdles out so it will go quicker. Hip Mobility: 10 of Each Fire Hydrants, Leg Extensions, and walking toe touches. Full Body Dynamic Stretches: ( Head Rotations, Trunk rotations, Waist Rotations, Leg swings, and Light Skips). Standing Long Jump Test Each Athlete Gets 2 Jumps: ( Record each athletes distance on a piece of paper, this will tell me how they are responding to the training each week.) Sprint Workout: 3 sets of 4 x 20 meter Hill sprints with a medium to light grade just outside of the high school.
Friday March 9th 2013 Day 5: Tempo Extensive Traditional Seagrave warm up w/ Sprint drills Tempo Workout: 4x300m 48-51 Males 3:30 recovery Seconds 57-60 Females. Lift Day 3 Training Room.
Monday March 11th 2013 Extensive Tempo day: Traditional Seagrave Warm up w/ Sprint Drills 3x500m in 1:35 Men 1:44 Women. 2 Sets of Medball Throws Do 8 each throw Weight either 8lbs. Or 10lbs. Chest Pass Overhead Pass/ Overhead Spike to the Ground, across the body toss, Forward toss, Backward overhead toss. Lift ( Circuit Training)
Tuesday March 12th 2013 Speed Day Specialized Warm Up 2 Laps Of Stride the Straights, walk the curves. Hurdle Mobility: ( Lead Leg Walk Through, Opposite Leg walk through, side to side, Scissor kick, and Over Under.) The hurdles will be set up low and medium heights I will have three sets of hurdles out so it will go quicker. Hip Mobility: Fire Hydrants, Leg Extensions, and walking toe touches. Full Body Dynamic Stretches: ( Head Rotations, Trunk rotations, Waist Rotations, and Leg swings). Sprint Workout: 3 sets of 4 x 30 meter Hill sprints with a medium to light grade just outside of the high school. Plyos: Box Jumps 20-25inches 3×4 2 mins. rest between sets, Star Jumps 3×5 Lift Day 2
Wednesday March 13th 2013 Extensive Tempo day: Traditional Seagrave Warm up w/ Sprint Drills
Tempo Workout: 2x3x200 (34 Boys, 40 seconds female) 2:15 Rest between reps (2:30 last week) 4 mins between sets
Thursday March 14th 2013 Speed Day Specialized Warm Up 2 Laps Of Stride the Straights, walk the curves. Hurdle Mobility: ( Lead Leg Walk Through, Opposite Leg walk through, side to side, Scissor kick, and Over Under.) The hurdles will be set up low and medium heights I will have three sets of hurdles out so it will go quicker. Hip Mobility: Fire Hydrants, Leg Extensions, and walking toe touches. Full Body Dynamic Stretches: ( Head Rotations, Trunk rotations, Waist Rotations, Skips, and Leg swings). Standing Long Jump Test: Same as last week I am testing their response to training loads. 3 sets of 4 x 30 meter Hill sprints with a medium to light grade just outside of the high school.
Friday March 15th 2013 Extensive Tempo day : 7x150m 25-26 Males 28-30 Females 2:10 recovery Seconds Males 57-60 Females. 2 Sets of Medball Throws Do 8 each throw Weight either 8lbs. Or 10lbs. Chest Pass Overhead Pass/ Overhead Spike to the Ground, across the body toss, Forward toss, Backward overhead toss. Lift Day 3