Professional Documents
Culture Documents
100 Meter Second 4 Week Training Schedule For 2013 PDF
100 Meter Second 4 Week Training Schedule For 2013 PDF
100 METER
SUNDAY
1. Warm up: 800M
2. Drills and Flexibility exercises
3. 2 X 300 Meter: SPEED Fast 400/ rest 15’ between
4. 3 X 150 Meter: SPEED 70% ; rest 1’ between
5. 3 X 100 Meter: SPEED 90%; rest 5’
6. 400M Cool down
7. Body Weight Exercises
MONDAY
1. Warm up: 800M
2. Drills and Flexibility exercises
3. 10 X 100 meter: 70- 80%; rest 2’
4. 3 X 150 meter Long Hills: SPEED; rest is slow jog back.
5. 400M Cool Down
6. Core Exercises
TUESDAY
1. Warm up: 800M
2. Drills and Flexibility exercises
3. 4 X 200 meter Event run. Run each one at exact same time
4. 4 X 40 meter: Speed 90% max; rest 30” between
5. 400M cool down
6. Body Weight exercises
THURSDAY
1. Warm up: 800M
2. Drills and Flexibility exercises
3. SPEED LADDER: 400-200-100-200-400 Rest; 5’ between each
4. 3 X 100M Strides: The speed run on the first straightaway in the 400
5. 400M Cool Down
FRIDAY
1. Warm up: 800M
2. Drills and flexibility exercises
3. 1 mile cross country run.
4. Body weights
DRILLS TO 20 METER; JOG TO 40 METER
Knee to chest Side step, low stance 20M and
back
Kick to opposite hand Carioca 30M and back
Ankle high quick step 10M 20 second quick pogo
High Knees many steps 10M Lunge 20M; walk back
Pinnochio 20M; Jog 20M 40M sprint; touch ground
reverse 40M back
Low lunge 20M; no jog
A march with good arms 20M
MOBILITY
EXERCISES