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June
GeneralConditioning GeneralConditioning GeneralConditioning GeneralConditioning GeneralConditioningweek 1 2 3 4 5Sun 4d,2a,3d,11b 11b 4d,2a,3d,11b 11b 4d,2a,3d,11bMon 1e,6a,7a 4a,6a,7b,3c 1e,6a,7a 4a,6a,7b,3c 1e,6a,7aTue 4c,8a,9a,10a,11b 4c,8b,9b,10b,11c 4c,8a,9a,10a,11b 4c,8b,9b,10b,11c 4c,8a,9a,10a,11bWed 1b,5a 1e,2c 1b,5a 1e,2c 1b,5aThur 4b,2b,3b,6a,11c 4d,3a,5b,6b,11c 4b,2b,3b,6a,11c 4d,3a,5b,6b,11c 4b,2b,3b,6a,11cFri offor12aor1e offor12a offor12aor1e offor12a offor12aor1eSat 4c,8c,2a 4b,8c,2a 4c,8c,2a 4b,8c,2a 4c,8c,2a
July
Technique GeneralConditioning GeneralConditioning GeneralConditioningweek 1 2 3 4Sun 4b,2a,3d 4a,2b,3a,11d 4d,2c,3b,11c 4a,2b,3a,11dMon 1choice,6c,7a,8a 1choice,6a,7b 1choice,6a,7c 1choice,6a,7bTue 4d,3c,11c 4c,3b,11b,8b 4c,3a,8c,11b 4c,3b,11b,8bWed 1c,2b 1d,2a,5b 1c,2a 1d,2a,5bThur 4c,2b,3a,11b,6b 4b,2c,3c,11a,6b 4a,6b,3d,5c,11d 4b,2c,3c,11a,6bFri offor12aor1e offor12aor1e offor12aor1e offor12aor1eSat 4dor8dor8b 4d,8c,2a 4d,8c,2c 4d,8c,2a
August
GeneralConditioning Technique GeneralConditioning Technique GeneralConditioningweek 1 2 3 4 5Sun 4d,2c,3b,11c 4b,2a,3d 4a,2b,3a,11d 4b,2a,3d 4d,2c,3b,11cMon 1choice,6a,7c 1choice,6c,7a,8a 1choice,6a,7b 1choice,6c,7a,8a 1choice,6a,7cTue 4c,3a,8c,11b 4d,3c,11c 4c,3b,11b,8b 4d,3c,11c 4c,3a,8c,11bWed 1c,2a 1c,2b 1d,2a,5b 1c,2b 1c,2aThur 4a,6b,3d,5c,11d 4c,2b,3a,11b,6b 4b,2c,3c,11a,6b 4c,2b,3a,11b,6b 4a,6b,3d,5c,11dFri offor12aor1e offor12aor1e offor12aor1e offor12aor1e offor12aor1eSat 4d,8c,2c 4dor8dor8b 4d,8c,2a 4dor8dor8b 4d,8c,2c
Sept
Technique GeneralConditioning Technique GeneralConditioning Techniqueweek 1 2 3 4 5Sun 4b,2a,3d 4a,2b,3a,11d 4b,2a,3d 4d,2c,3b,11c 4b,2a,3dMon 1choice,6c,7a,8a 1choice,6a,7b 1choice,6c,7a,8a 1choice,6a,7c 1choice,6c,7a,8aTue 4d,3c,11c 4c,3b,11b,8b 4d,3c,11c 4c,3a,8c,11b 4d,3c,11cWed 1c,2b 1d,2a,5b 1c,2b 1c,2a 1c,2b
LSSUSprints-JumpsSummerTraining2009
 
Thur 4c,2b,3a,11b,6b 4b,2c,3c,11a,6b 4c,2b,3a,11b,6b 4a,6b,3d,5c,11d 4c,2b,3a,11b,6bFri offor12aor1e offor12aor1e offor12aor1e offor12aor1e offor12aor1eSat 4dor8dor8b 4d,8c,2a 4dor8dor8b 4d,8c,2c 4dor8dor8b75%ifyouaretiredor60%ifyouareexhausted.Anoccasionaldayoffisfine.Don'ttrytomakeupdays&doextraifyoumiss.Stayonsoftsurfaces.Shinexerciseswillhelpwithshinsplits.Theseworkoutsaredesignedtogetyoureadyfornextyear&tokeepyouinjuryfree.Sections:
warm-ups:
LightRunning Plyos1a 1200w/u 2x20metersofA'sskips,Bskipsmhighknees,karaoke,backwardrunning1b 1200w/u 1x30metersofA'sskips,Bskipsmhighknees,karaoke,backwardrunning1c 1600 1x40metersofA'sskips,Bskipsmhighknees,karaoke,backwardrunning1d 1600 2x30metersofA'sskips,Bskipsmhighknees,karaoke,backwardrunning1e continuous2000
straight-a-waysaremixedwithA'sskips,BSkips,buttkicks,highknees,karakoke,backwardsrunning
jumprope
1minute2a jumprope5x1min2b jumprope6x1min2c jumprope8x1min2d jumprope10x1min
Shins
duckwalks;walkw/toesfacingoutward,inward&up(onheels)3a 3x30meach3b 2x30meach3c 2x20meach3d 1x30meach
Distance
Controlledbreathing;maintainconversation.Starteasy&finishmoderate.Finishfeeling"pleasantlytired"
4a 30-40min4b 25-30min4c 20-25min4d 18-20min
Mini-hurdlesiematjumps
(i.eLineup6barriers;jumpoverbarriersfocusingonheight,thendistance;repeat3or4times)Keepbuttlowtotheground;goslow&powerful.(Thisisnotaspeeddrill,butpower).
5a 4x6Ht&Dist5b 4x8Ht&Dist5c 3x12Ht&Dist5d 4x10Ht&DistDorunningongrassortrails(nopavement).Ifyouhavetroubledoingacompleteworkout,justdoapercentageofit,suchas
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