Mon 10/19 Tue 10/20 Wed 10/21 Thurs 10/22 Fri 10/23 Sat 10/24 Sun 10/25

None Soccer w/ Learned None None Bronco 1 None

older girls about opp 6:11.85

Mon 10/26 Tue 10/27 Wed 10/28 Thurs 10/29 Fri 10/30 Sat 10/31 Sun 11/1

Mile Run Bronco (Soccer

@Rec Bike 4 Training- w/ older
None Bike 1 11:30 @Rec 3:00 2 sets of girls) Run 3
@Rec 3:15 8:06 time, PT 60/40/2 @Fields
PT might’ve 0 at 6:00 Light/ 10:00
done an (Soccer w/ and 5:50 medium PT
extra lap? younger pace weights
Had mask girls) @Fields @Rec 4:15
on 3:00 Rest Day

Mon 11/2 Tue 11/3 Wed 11/4 Thurs 11/5 Fri 11/6 Sat 11/7 Sun 11/8

Bronco
Run 1 Training-
Track Bronco 2 Rest Day Bodyweight @Fields 2.5 sets of Bike 3
Extended @11:30am PT exercises 4:15 60/40/20 Run 1
warm-up 6:08 @Home 2:00 Cardio at 6:00 @Fields
@Fields Kickboxi pace 10:00
12:30 Tattoo ng @Fields PT
PT 10:00

Mon 11/9 Tue 11/10 Wed 11/11 Thurs 11/12 Fri 11/13 Sat 11/14 Sun 11/15

Bronco
Light/ Bike 6 Mile Run Run 5 Training- Track Bronco 3
medium @Rec 3:00 @Fields @Fields 3 sets of Extended @10am ish
weights Rest Day 4:15 3:00 60/40/2 warm-up 6:02
@Home PT PT 0 at 6:00 @Fields
4:15 pace 10:00
@Fields PT
4:15

Mon 11/16 Tue 11/17 Wed 11/18 Thurs 11/19 Fri 11/20 Sat 11/21 Sun 11/22

Stretch/ Track Game 1 Rest Day Stretch/ Game 2 Stretch/

active Extended 2:00pm IP active 2:00pm IP active
recovery warm-up recovery recovery
@Fields @Fields @Fields @Home
4:15 4:15 4:15 10:00
PT PT PT
Bike 1: 5 min warm up, 30 sec intense + 30 sec recovery x15, 5 min cooldown (25 min)

Bike 4: 10 min warm up, 45 sec intense + 45 sec recovery x10, 5 min cooldown (30 min)

Run 3: Width+Back of rugby field in 30 sec + 30 sec rest x10, 3 min rest, second set of 10
reps (23 min)

Run 1: 30 sec jog + 12 sec intense for 8 min, 3 min rest, 30 sec jog + 12 sec intense for 8
min, 3 min rest, 30 sec jog + 12 sec intense for 8 min (30 min)

Bike 3: 5 min warm up, 1 min intense + 30 sec recovery x10, 5 min cooldown (25 min)

Bike 6: 5 min warm up, 2 min intense + 1 min recovery x7, 4 min cooldown (30 min)

Run 5: create a circuit of multidirectional movement patterns, runs, jogs, sprints,

backwards, sideways, jumps, speed latter, turn work, etc. for 4 min, rest 2 min, second set,
rest 2 min, third set, rest 2 min, fourth set (24 min)

Bike- resting/warm-up level= 10-12 on 20 pt scale,

high intensity= 15-18 on 20 pt scale or >90 RPM
So intensity basically=resistance, doesn’t mean speed necessarily (unless doing RPM)

Mile Run: Jog lap, Stretches, Dynamic Hip exercises, Sprint Drill A, Plyometrics, mile run, jog
cool down, stretches again

Light/medium weights: 2x3 at 80% Squat Jump to x5 box jump, bench to x5 pushup clap,
toe raises to 10” jump rope, hammer curl to 20” arm power

Bodyweight exercises: 30 squat, 12 lunge, 20 RDLs, 12 side lunge, 12 single leg pistol squat,
30 glute bridges, 30 donkey kicks. Repeat for a second time

Bronco Training- 2/3 sets of 60/40/20 at ___ pace: Set up the bronco but only run 2-3 sets.
6:00 Pace
36 sec 60= 1:12 set, 2:24, 3:36, 4:48, 6:00

5:50 pace
35 sec 60= 1:10 set, 2:20 set, 3:30 set, 4:40 set, 5:50 end

5:40 Pace
34 sec 60= 1:08 set, 2:16, 3:24, 4:32, 5:40

5:30 pace, which is

33 sec 60= 1:06 set, 2:12 set 2, 3:18 set 3, (4:24 set 4, 5:30 set 5)

5:20 pace at 32 sec 60= 1:04 set

Focus on minimal speed lost on turns, quick acceleration- turn work.

Track Extended warm-up: On the card, you’ll just have it with you so it doesn’t matter

Stretch/Active recovery: Jog lap, Stretches, Dynamic Hip exercises, Sprint Drill B,
Plyometrics