We will be working on speed before we work on speed endurance, max velocity, because speed the the

only base and you maintain what you have!!!!! HOPE U UNDERSTAND!!

So in order to develop speed we will work on short distances for approx. 6 weeks and lift heavy in gym
hence explosive in gym.

Speed workout needs high intensity and high rest or near high rest.--

-Hill sprints 30/40M.

-Sled runs for drive- 20-25m.

-Ins & outs.

-Wickets runs.

-Down hills.

-WORK on hurdles crossing.

NOTE:- loose weight and get in shape in these 6 weeks.

MONDAY TUESDAY WEDNESDA THRUSDAY FRIDAY SATURDAY

Y
MORNING Up hill Tempo/tech Ins/outs Tempo/tech Sled Tempo/tech
EVENING Gym-plyos REST Gym-plyos REST Gym-plyos REST

Up-hills(intensity~ 95%)

 40m 3 reps (rest -3-4minutes)

 Rest- 10 minutes
 30m 4 reps (rest-3-4 minutes)
 On track 40m curve 4 reps 3-4 minutes rest

Ins/outs

 20m(~80%)-30m(~95%)-20m(~80%)-30m(~95%)-15m(~80%)-15m(~95%)
 Total 5 reps
 Rest between reps- 5-8 minutes

SLED (intensity~ 95%)

 30m – 3reps*2 sets

 Rest b/w reps- 4minutes
 Rest b/w sets-7-8minutes
 Curve 50meters- 4 reps with 3-4 minutes rep