DAY 1

A1
A2

Week 1
Week 2
Week 3
Week 4
ALLWAYS WARM UP WITH A LIGHT WEIGHT FOR THE FIRST EXERCISE, BEFORE YOU START YOUR FIRST
Barbell Squat
3x10
4x8
5x6
4x4
No rest between exercises 1 and 2
Vertical jump
3x10
4x8
5x6
4x4
Rest 1-2 minutes after the second exercise is
Rest 2-3 minutes before the next superset

B1
B2

Deadlift
Hamstring curl

3x8
3x8

4x6
3x8

C1
C2

Weighted Sit up
Weighted Side Bend

3x10
3x6 each side

5x4
3x8

4x3
3x8

Stretch for 10 minutes to cooldown and loosen up muscles

Hold stretches for 20 sec each
Day 2
WARM UP WITH A LIGHT 3-5 MINUTE JOG, THEN DO LIGHT LEG STRETCHES
Sprints

Run the stright line full speed x4 ( rest 1:30 min between sets)
Rest 2-3 min before starting the nexe exercise
Run the straight line and the curve x3 (Rest 2 min between sets)
Run full length of the track at a fast pace
Remember streching guidelines

Day 3
Recovery Workout

YOGA session
or
Light weight training session (You would repeat the Day 1 workout with half the weight you would nor
Remember stretching guidelines
Day 4

ALLWAYS WARM UP WITH A LIGHT WEIGHT FOR THE FIRST EXERCISE, BEFORE YOU START YOUR FIRST
A1
A2

Dumbbell vertical jump with 10lbs in each hand (make sure you bend at the hips when landing)
Weighted Step up with dumbells (alternate feet after you step up and back down on same foot)
(the same foot should be touching the bench when stepping up and down)

B1

Back foot elevated Split Squat holding dumbbells (back foot can rest on a bench)

B2

Single Leg hip thrust off bench

C1
C2

Leg raises with elbows supported

Seated trunk rotation with med ball
Stretch for 10 minutes to cool down and loosen up muscles
Hold stretches for 20 seconds each

Day 5
REPEAT DAY 2

Day 6

YOU HAVE THE FREEDOM TO CHOOSE THE ACTIVITY, BUT YOU HAVE TO DO SOMETHING PHYSICALLY A
THIS COULD BE ANYTHING FROM LIGHT WEIGHT TRAINING FOR THE ABS, BACK, OR HAMSTRINGS, YOG
Day 7

GO FOR A WALK OR DO SOMETHING VERY LIGHT, JUST MAKE SURE YOU ACTUALLY MOVE AROUND IN
YOU DONT HAVE TO ACTUALLY WORK OUT, BUT IF YOU DECIDE TO DO SOME LIGHT ACTIVITY IT CAN

E, BEFORE YOU START YOUR FIRST REAL SET

ween exercises 1 and 2
inutes after the second exercise is complete

ADD AN EXTRA SET TO EACH EXERCISE EACH WEEK

STAY HYDRATED DRINKING PLENTY OF WATER AND SPORTS DRINK FLUIDS

with half the weight you would normally use, and only do 2 sets of each exercise)

E, BEFORE YOU START YOUR FIRST REAL SET

Week 1
s when landing)
3x5
n on same foot)
3x5 each

Week 2
4x7
4x8 each

Week 3
5x5
4x8 each

Week 4
5x7
5x6 each

3x 6each

4x5 each

5x5 each

5x7 each

No rest between exercises 1 and 2

Rest 1-2 min after second exericise is complete

3x8 each

3x8 each

4x8 each

4x8 each

3x10
3x20

3x10
3x20

3x12
4x15

3x12
5x12

TO DO SOMETHING PHYSICALLY ACTIVE FOR 15 MINUTES AT A MEDIUM INTENSITY

ABS, BACK, OR HAMSTRINGS, YOGA, SPRINTS AT HALF SPEED WITH A MINUTE REST IN BETWEEN

YOU ACTUALLY MOVE AROUND IN ORDER TO HELP YOUR RECOVERY.

DO SOME LIGHT ACTIVITY IT CAN ONLY HELP YOU

ises 1 and 2
ond exericise is complete