Try to establish a schedule with a set time for each day that you can do these workouts. Doing this will keep you organised and focused making it more likely you will complete them instead of doing them when you feel like it or when they "fit in" to your day.
We would love to hear your feedback or if you have any questions feel free to email Coach U, Coach Sup or Coach Ashen. Let us know how you are doing!
With our season cancelled we are now giving you a range of choices for each day (see calendar and key below)
| Mon | Tue | Wed | Thur | Fri | |
| AM | Cardio (see key) | Cardio (see key) | Cardio (see key) | Cardio (see key) | Cardio (see key) |
| PM | Warm up | Warm up | Warm up | Warm up | Warm up |
| SE | T/P/S | SW | T/P/S | SW | |
Choose SE (see key) |
Jumpers/sprinters: Power/tech - (see key) Strength: HSW - Squats & Lunges - (see key) Hurdlers: |
Choose SW (see key)
|
Jumpers/sprinters: Plyo - (see key) Strength: HSW - (see key) - Squats & Lunges - (see key) Hurdlers: |
Choose SW (see key) |
|
| Core (see key) | Core (see key) | Core (see key) | Core (see key) | Core (see key) | |
| Cool Down | Cool Down | Cool Down | Cool Down | Cool Down |
Key:
- Cardio: Choose between one of the cardio workouts below. Feel free to mix it up each day but you should chose the 20 minute run option at least 3 times per week. Our recommendation is to do the cardio in the AM and the second part in the PM.
- 30-60 minute bike ride
- 60 minute (or more!) walk/hike preferably in the hills with family/friends
- Swimming laps 15 minutes
- 20 minute run - 10 minutes out and 10 minutes back (or elliptical/treadmill if you own one)
- Core: Since we are now in a general conditioning phase try to do some core work every day. I will provide more video examples but for now simple crunches will do or you can come up with your own core workout.
- Power/technique = 10 x 5 bounds for distance. Set your goal to hit 15 yards on 5 bounds. If you can't reach 15 yards or can already reach beyond that distance then set your own goals!
- Strength:
- Squats - backpack squats - (follow link for video) fill your backpack with ALL of your books, strap to your back and do 3 x 15 squats.
- Lunges -(follow link for video) and do 3 x 15 weighted bench lunges. If you don't have dumbbells you can use anything heavy - bleach bottles etc. No bench? Just use a chair!
- SW = Speed Work (choose one for each SW day)
- 8 x flying 40's (full rest)
- 6 x 60 (full rest)
- 3 sets sprint float sprint 30/30/30 (full rest)
- SE = Speed Endurance (choose one for each SE day)
- 6 X 150 (walk back rest)
- 4 X 200 (walk back rest)
- 100/200/300/200/100 (walk back rest)
- 6 X hill (20-30 sec hill with walk back rest)
- 2 sets of 4 x 100 on turf (30 sec rest between 100's).
Rest interval could just be walk the distance run
- HSW = Home Strength Workout - click link in calendar above
- T/P/S = Technique/Power/Strength Day
Workouts for March 30, 2020 to April 3, 2020:
| Mon - 3/30 | Tue - 3/31 | Wed - 4/1 | Thur - 4/2 | Fri - 4/3 | |
| AM | Cardio - 12 | Cardio - 12 | Cardio - 12 | Cardio - 12 | Cardio - 12 |
| PM | Warm up | Warm up | Warm up | Warm up | Warm up |
| SE1 | T/P/S | SW | T/P/S | SE | |
6x150 (walk back rest) - |
Jumpers/sprinters: Power/tech - (see key) Strength: Squats & Lunges - (see key) Hurdlers: |
6x60 (full rest) |
Jumpers/sprinters: Plyo - (see key) Strength: Squats & Lunges - (see key) Hurdlers: |
2 sets of 5x100 (5 min rest between sets, 2 min between 100's) |
|
| Cool Down | Cool Down | Cool Down | Cool Down | Cool Down |
Key:
- Cardio - 12 = 12 minute run. 6 minutes away from your house and 6 minutes back. Our recommendation is to do the cardio in the AM and the second part in the PM.
- Power/technique = Follow the progression of this video. Do three of each of these drills - skips for height, skips for distance, run-run jump, hurdle jumps (if you can't use hurdles improvise!).
- Squats - backpack squats - (follow link for video) fill your backpack with ALL of your books, strap to your back and do 3 x 15 squats.
- Lunges -(follow link for video) and do 3 x 15 weighted bench lunges. If you don't have dumbbells you can use anything heavy - bleach bottles etc. No bench? Just use a chair!
- SE 1 = Special Endurance 1
- T/P/S = Technique/Power/Strength Day
- SW = Speed Work
- SE = Speed Endurance
Workouts for March 23, 2020 to March 27, 2020:
| Mon - 3/23 | Tue - 3/24 | Wed - 3/25 | Thur - 3/26 | Fri - 3/27 | |
| AM | Cardio - 10 | Cardio - 10 | Cardio - 10 | Cardio - 10 | Cardio - 10 |
| PM | SE1 | T/P/S | SW | T/P/S | SE |
Warm up 6x150 (walk back rest) - CD | Warm up Jumpers/sprinters: Plyo - HSW - CD |
Warm up 6x60 (full rest) - CD |
Warm up Jumpers/sprinters: Plyo - HSW - CD |
Warm up 2 sets of 5x100 (5 min rest between sets, 2 min between 100's) - CD |
Key:
- Cardio - 10 = 10 minute run. 5 minutes away from your house and five minutes back. Our recommendation is to do the cardio in the AM and the second part in the PM.
- Plyo = 10 x 5 bounds for distance. Set your goal to hit 15 yards on 5 bounds. If you can't reach 15 yards or can already reach beyond that distance then set your own goals!
- HSW = Home Strength Workout - click link in calendar above
- Warm-up (see below)
- CD = Cool Down (see below)
- SE 1 = Special Endurance 1
- T/P/S = Technique/Power/Strength Day
- SW = Speed Work
- SE = Speed Endurance
- Jog 800 meters (2 laps around track or equivalent).
- Static stretches for flexibility 15 seconds each - hang, squat, hang, squat, HTB 2 x each leg, calf stretch 2 x each leg, "Barbie on the beach" 1 x each leg, hurdle stretch 1 x each leg, butterflies, glute stretch 1 x each leg.
- Dynamic stretches - lunges (3 x 10 meters), A skips (3 x 20 meters), B skips (3 x 20 meters), high knee (3 x 20 meters)
- 5 minute jog.
- 5 cool down stretches on each leg - lunge, hug knee, HTB, hamstring sweep, shin splint circuit.