Lift 4 sets of 8 at 70% every other day if weights are available for ALL
Core work, dynamic flexation and strength/plyo movement explained below
DISTANCE DAY ONE
Run for 60 minutes/ Stretch/ elevate/ water pumps
DISTANCE DAY TWO
15 minute warmup run/ hard strides for 40 meters x 10/ Tempo run at moderate pace 3-4 miles/
core work series 1
DISTANCE DAY THREE
15-20 minute warmup run/ (8-10) 200m intervals/ 200 jog recovery/ 15-20 minute cool down/ elevate
HYDRATE WELL EACH DAY.
THROWERS DAY ONE
core work series 1/ dynamic flexation/ if access to med balls, do med ball drills
THROWERS DAY TWO
strength plyo and movement drills/ stretch/
THROWERS DAY THREE
6-8 x 30m sprints @ 95% speed. rest = 4-5 minures/ core work series 2
SPRINTERS/JUMPERS/HURDLERS/VAULTERS/ DAY ONE
run for 20- 25 minutes/ core work series 1/
SPRINTERS/JUMPERS/HURDLERS/VAULTERS/ DAY TWO
2 x (5 x 30m rocking starts) rest = 3 min each/ 7 min set
SPRINTERS/JUMPERS/HURDLERS/VAULTERS/DAY TWO
1-2 x ( 4 x 75m rocking starts) rest = 3 min each 6 min set/ core work series 2
CORE WORK SERIES ONE
| CORE WORK |
| 25 OF EACH |
| crunches |
| sprinters (left leg to chest) |
| sprinters (right leg to chest) |
| russian twist |
| horizontal bicycle |
| toe touches |
| hip thrust |
| bent leg windshield wipers |
| straight leg windshield wipers |
| single leg sliders |
| double leg sliders |
| v's |
| 60 SECOND |
| planks |
| side planks |
| other side planks |
CORE WORK SERIES TWO
20 prisoner squats
30 bicycles
12 pushups
15 (each leg) split squats
20 mountain climbers (knees to elbows)
30 crunches
20 plia squats
15 (each side) fire hydrants
15 burpee (squat thrust with jump at the end)
DYNAMIC FLEXATION( 20 EACH SIDE)
arm cross
spiders
v's
supergirls
jane fondas
mountain climbers
PLYO AND MOVEMENT SERIES
10 side to side hops
30m movement knee raises (grip knee- move forward)
10 front to back hops
30m under hurdle lunge (simulate having a hurdle - right to left)
20 jumping jacks
30m overhead stretch...(lunge putting reaching hands above head)
20 seal jacks (arms cross over jumping jacks in front)
30m walking crossover
20 iron cross (legs and arms- in front cross over jumping jacks)
20 squat thrusts
30m forward inchworm
10 DEEP squat jumps
30 speed skaters
30m spidergirls