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9/1/08 - 9/7/08
Dates
MondayTuesdayW
Jumps w-up Bike 10min. Jumps:Jumps10min w-u3x30m sp12 x 50m @ 75%15 min. run 3x 3 x(100Tempo ruSprintsw-up 10min.Sprints:Sprintsw-up 10mi12 x 50m @ 75%20 min. Run Tempo ru
ThursdayFriday
SprintsSprintsSprints:20min. Run2x200m @ 75%Rest!!10x50m @ 80% rest 15 sec.2x200mJumps JumpsJumpers:15min run6x200mRest!!event Drills
Sunday
Daily Load Intensity 
Post-Wo
Sprints
 
Hard Medium Easy
 
Short Sprints/Jumps
ednesday
pint drillsm, 50m, 100m) n.
aturdaykout Comments
 
9/8/08 - 9/14/08
Short Sprints/JumpsDates
MondayTuesdayWednesday
Jumps w-up Bike 10min. Jumps:Jumps10min w-up3x30m sprint drills16 x 100m @ 75% 15 min. run 3x 3 x(100m, 50m, 100m)Event DrillsTempo runSprintsw-up 10min.Sprints:Sprintsw-up 10min.6-8 x 100m @ 75%20 min. Run Tempo run3 x 30m6-8x 200m
ThursdayFridaySaturday
SprintsSprintsSprints:20min. Run2x200m @ 75%20min10x50m @ 80% rest 15 sec.2x200mJumps JumpsJumpers:15min run
4x 400m @ 29sec. w/ 4min rest
15min.
event Drills
Sunday
Daily Load Intensity 
Post-Workout Comments
Sprints
 
Hard Medium Easy
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