Training Day Structure Outline

Training Day 1

I. Resistance Training
A1. Bilateral horizontal push, 2 x 6-20, 2-3 RIR
A2. Unilateral vertical pull, 1 x 6-20, 2-3 RIR
A3. Bilateral horizontal pull, 1 x 6-20, 2-3 RIR
B1. Bilateral vertical push, 2 x 6-20, 2-3 RIR
B2. Unilateral horizontal pull, 1 x 6-20, 2-3 RIR
B3. Bilateral vertical pull, 1 x 6-20, 2-3 RIR
C. Unilateral knee dominant, 1 x 6-20, 2-3 RIR
D. Unilateral hip dominant, 1 x 6-20, 2-3 RIR
E. Bilateral knee dominant, 1 x 6-20, 2-3 RIR
F. Bilateral hip dominant, 1 x 6-20, 2-3 RIR

II. High Intensity Running Day Warmup

1. Jog down and back 4x
2. Forward skips with forward arm circles, jog back x 2
3. Forward skips with backward arm circles, jog back x 2
4. Backward skip with backward arm rotation, jog back x 2
5. Side shuffle with jumping jack arm swing, jog back x 2 left, x 2 right
6. Easy butt kicks forward, jog back x 2
7. Easy butt kicks backward, jog back x 2
8. Carioca, jog back, x 2 left, x 2 right
9. Easy acceleration run x 1, walk to leg swings
Leg swings, 2 x 10 forward, 2 x 10 lateral each leg

Now you are ready to move on to Phase 2 of the warm-up.

1. Running high knees for 5 yards, then acceleration run for 20 yards, 2x
2. Butt kick run for 5 yards, then acceleration run for 20 yards, 2x
3. Side shuffle for 5 yards, then acceleration run for 20 yards, 2x
4. Acceleration run @80% effort for 20 yards, 2x
5. Acceleration run @85% effort for 30 yards, 2x

III. Running Mechanics Drills

3 x 10 yard March
3 x 10 yard Skip
3 x 15 yard A run, 5 meters gear 2, 10 meters gear 3

IV. Falling Starts

Set 1: 30 yards x 3 reps @ 95-100%
- 2 minute rep recovery
- 3 minute set recovery
Set 2: 40 yards x 3 reps @ 95%
- 3 minute rep recovery
- 3.5 minute set recovery
Set 3: 50 yards x 3 reps @ 95%
- 4 minute rep recovery

V. Fast-Easy-Fast
Set 1: 60 yards x 2, Fast-Easy-Fast @ 95-100, 90, and 95-100% across segments
- 4 minute rep recovery
Training Day 2

I. Low Intensity Running Day Warmup

1. Jog down and back 4x
2. Forward skips with forward arm circles, jog back x 2
3. Forward skips with backward arm circles, jog back x 2
4. Backward skip with backward arm rotation, jog back x 2
5. Side shuffle with jumping jack arm swing, jog back x 2 left, x 2 right
6. Easy butt kicks forward, jog back x 2
7. Easy butt kicks backward, jog back x 2
8. Carioca, jog back, x 2 left, x 2 right
9. Easy acceleration run x 1, walk to leg swings
Leg swings, 2 x 10 forward, 2 x 10 lateral each leg

II. Tempo Runs

Set 1: 100 yard tempo run x 3
- 40 yard recovery walk between reps
- 100 yard recovery walk between sets
Set 2: 100 yard tempo run x 4
- 40 yard recovery walk between reps
- 100 yard recovery walk between sets
Set 3: 100 yard tempo run x 4
- 40 yard recovery walk between reps
- 100 yard recovery walk between sets
Set 4: 100 yard tempo run x 3
- 40 yard recovery walk between reps

III. Medicine Ball Circuit (2 sets of 10 throws each)

1. Standing chest
2. Standing overhead
3. Rotational push left
4. Rotational push right
5. Rotational scoop left
6. Rotational scoop right
7. Overhead slam
8. Squat to chest
9. Lunge to chest
10. Lunge to overhead
11. Half kneel, close leg up left
12. Half kneel, close leg up right
13. Half kneel, far leg up left
14. Half kneel, far leg up right
15. Seated rotation back to wall
16. Sit up to chest
17. Sit up to overhead

IV. Resistance Training

A1. Biceps, 8-15 x 2 sets, 2-3 RIR
A2. Leg Extensions, 8-15 x 2 sets, 2-3 RIR
A3. Delts, 8-15 x 2 sets, 2-3 RIR
A4. Calves, 8-15 x 3 sets, 2-3 RIR
B1. Triceps, 8-15 x 2 sets, 2-3 RIR
B2. Hamstring Curls, 8-15 x 2 sets, 2-3 RIR
B3. Pecs, 8-15 x 2 sets, 2-3 RIR
B4. Glute Bridges, 8-15 x 2 sets, 2-3 RIR
Training Day 3

I. Resistance Training
A1. Bilateral vertical push, 2 x 6-20, 2-3 RIR
A2. Unilateral horizontal pull, 1 x 6-20, 2-3 RIR
A3. Bilateral vertical pull, 1 x 6-20, 2-3 RIR
B1. Bilateral horizontal push, 2 x 6-20, 2-3 RIR
B2. Unilateral vertical pull, 1 x 6-20, 2-3 RIR
B3. Bilateral horizontal pull, 1 x 6-20, 2-3 RIR
C. Unilateral hip dominant, 1 x 6-20, 2-3 RIR
D. Unilateral knee dominant, 1 x 6-20, 2-3 RIR
E. Bilateral hip dominant, 1 x 6-20, 2-3 RIR
F. Bilateral knee dominant, 1 x 6-20, 2-3 RIR

II. High Intensity Running Day Warmup

1. Jog down and back 4x
2. Forward skips with forward arm circles, jog back x 2
3. Forward skips with backward arm circles, jog back x 2
4. Backward skip with backward arm rotation, jog back x 2
5. Side shuffle with jumping jack arm swing, jog back x 2 left, x 2 right
6. Easy butt kicks forward, jog back x 2
7. Easy butt kicks backward, jog back x 2
8. Carioca, jog back, x 2 left, x 2 right
9. Easy acceleration run x 1, walk to leg swings
Leg swings, 2 x 10 forward, 2 x 10 lateral each leg

Now you are ready to move on to Phase 2 of the warm-up.

1. Running high knees for 5 yards, then acceleration run for 20 yards, 2x
2. Butt kick run for 5 yards, then acceleration run for 20 yards, 2x
3. Side shuffle for 5 yards, then acceleration run for 20 yards, 2x
4. Acceleration run @80% effort for 20 yards, 2x
5. Acceleration run @85% effort for 30 yards, 2x

III. Running Mechanics Drills

3 x 10 yard March
3 x 10 yard Skip
3 x 15 A run, 5 meters gear 2, 10 meters gear 3

IV. Explosive Push-Up Starts

Set 1: 4 x 30 yards @ 95-100%
- 3 minute rep break
- 3.5 minute set break
Set 2: 4 x 30 yards @ 95-100%
- 3 minute rep break
- 3.5 minute set break

V. Falling Starts
Set 1: 3 x 30 yards @ 95-100%
- 3 minute rep break

VI. 3-Point Stance Start

Set 1: 2 x 40 yards @ 95-100%
- 3.5 minute rep break
Training Day 4

I. Aerobic Tempo
Set 1: 15 seconds on, 45 seconds off x 4 repetitions
- 2 minute set break
Set 2: 15 seconds on, 45 seconds off x 4 repetitions
- 2 minute set break
Set 3: 15 seconds on, 45 seconds off x 4 repetitions
- 2 minute set break
Set 4: 15 seconds on, 45 seconds off x 4 repetitions
- 2 minute set break
Set 5: 15 seconds on, 45 seconds x 4 repetitions
- 2 minute set break
Set 6: 15 seconds on, 45 seconds off x 3 repetitions

II. Medicine Ball Circuit (1 set of 10 throws each)

1. Standing chest
2. Standing overhead
3. Rotational push left
4. Rotational push right
5. Rotational scoop left
6. Rotational scoop right
7. Overhead slam
8. Squat to chest
9. Lunge to chest
10. Lunge to overhead
11. Half kneel, close leg up left
12. Half kneel, close leg up right
13. Half kneel, far leg up left
14. Half kneel, far leg up right
15. Seated rotation back to wall
16. Sit up to chest
17. Sit up to overhead

III. Resistance Training

A1. Biceps, 8-15 x 2 sets, 2-3 RIR
A2. Leg Extensions, 8-15 x 2 sets, 2-3 RIR
A3. Delts, 8-15 x 2 sets, 2-3 RIR
A4. Calves, 8-15 x 3 sets, 2-3 RIR
B1. Triceps, 8-15 x 2 sets, 2-3 RIR
B2. Hamstring Curls, 8-15 x 2 sets, 2-3 RIR
B3. Pecs, 8-15 x 2 sets, 2-3 RIR
B4. Glute Bridges, 8-15 x 2 sets, 2-3 RIR
Training Day Structure Outline

Training Day 1

I. Resistance Training
A1. Bilateral horizontal push, 2 x 6-20, 2-3 RIR
A2. Unilateral vertical pull, 1 x 6-20, 2-3 RIR
A3. Bilateral horizontal pull, 1 x 6-20, 2-3 RIR
B1. Bilateral vertical push, 2 x 6-20, 2-3 RIR
B2. Unilateral horizontal pull, 1 x 6-20, 2-3 RIR
B3. Bilateral vertical pull, 1 x 6-20, 2-3 RIR
C. Unilateral knee dominant, 1 x 6-20, 2-3 RIR
D. Unilateral hip dominant, 1 x 6-20, 2-3 RIR
E. Bilateral knee dominant, 1 x 6-20, 2-3 RIR
F. Bilateral hip dominant, 1 x 6-20, 2-3 RIR

II. High Intensity Running Day Warmup

1. Jog down and back 4x
2. Forward skips with forward arm circles, jog back x 2
3. Forward skips with backward arm circles, jog back x 2
4. Backward skip with backward arm rotation, jog back x 2
5. Side shuffle with jumping jack arm swing, jog back x 2 left, x 2 right
6. Easy butt kicks forward, jog back x 2
7. Easy butt kicks backward, jog back x 2
8. Carioca, jog back, x 2 left, x 2 right
9. Easy acceleration run x 1, walk to leg swings
Leg swings, 2 x 10 forward, 2 x 10 lateral each leg

Now you are ready to move on to Phase 2 of the warm-up.

1. Running high knees for 5 yards, then acceleration run for 20 yards, 2x
2. Butt kick run for 5 yards, then acceleration run for 20 yards, 2x
3. Side shuffle for 5 yards, then acceleration run for 20 yards, 2x
4. Acceleration run @80% effort for 20 yards, 2x
5. Acceleration run @85% effort for 30 yards, 2x

III. Running Mechanics Drills

3 x 10 yard March
3 x 10 yard Skip
3 x 15 yard A run, 5 meters gear 2, 10 meters gear 3

IV. Falling Starts

Set 1: 30 yards x 3 reps @ 95-100%
- 2 minute rep recovery
- 3 minute set recovery
Set 2: 40 yards x 3 reps @ 95%
- 3 minute rep recovery
- 3.5 minute set recovery
Set 3: 50 yards x 4 reps @ 95%
- 4 minute rep recovery

V. Fast-Easy-Fast
Set 1: 60 yards x 2, Fast-Easy-Fast @95-100, 90, and 95-100% across segments
- 4 minute rep recovery
Training Day 2

I. Low Intensity Running Day Warmup

1. Jog down and back 4x
2. Forward skips with forward arm circles, jog back x 2
3. Forward skips with backward arm circles, jog back x 2
4. Backward skip with backward arm rotation, jog back x 2
5. Side shuffle with jumping jack arm swing, jog back x 2 left, x 2 right
6. Easy butt kicks forward, jog back x 2
7. Easy butt kicks backward, jog back x 2
8. Carioca, jog back, x 2 left, x 2 right
9. Easy acceleration run x 1, walk to leg swings
Leg swings, 2 x 10 forward, 2 x 10 lateral each leg

II. Tempo Runs

Set 1: 100 yard tempo run x 4
- 40 yard recovery walk between reps
- 100 yard recovery walk between sets
Set 2: 100 yard tempo run x 4
- 40 yard recovery walk between reps
- 100 yard recovery walk between sets
Set 3: 100 yard tempo run x 4
- 40 yard recovery walk between reps
- 100 yard recovery walk between sets
Set 4: 100 yard tempo run x 3
- 40 yard recovery walk between reps
- 100 yard recovery walk between sets
Set 5: 100 yard tempo run x 3
- 40 yard recovery walk between reps

III. Medicine Ball Circuit (2 sets of 10 throws each)

1. Standing chest
2. Standing overhead
3. Rotational push left
4. Rotational push right
5. Rotational scoop left
6. Rotational scoop right
7. Overhead slam
8. Squat to chest
9. Lunge to chest
10. Lunge to overhead
11. Half kneel, close leg up left
12. Half kneel, close leg up right
13. Half kneel, far leg up left
14. Half kneel, far leg up right
15. Seated rotation back to wall
16. Sit up to chest
17. Sit up to overhead

IV. Resistance Training

A1. Biceps, 8-15 x 2 sets, 2-3 RIR
A2. Leg Extensions, 8-15 x 2 sets, 2-3 RIR
A3. Delts, 8-15 x 2 sets, 2-3 RIR
A4. Calves, 8-15 x 3 sets, 2-3 RIR
B1. Triceps, 8-15 x 2 sets, 2-3 RIR
B2. Hamstring Curls, 8-15 x 2 sets, 2-3 RIR
B3. Pecs, 8-15 x 2 sets, 2-3 RIR
B4. Glute Bridges, 8-15 x 2 sets, 2-3 RIR
Training Day 3

I. Resistance Training
A1. Bilateral vertical push, 2 x 6-20, 2-3 RIR
A2. Unilateral horizontal pull, 1 x 6-20, 2-3 RIR
A3. Bilateral vertical pull, 1 x 6-20, 2-3 RIR
B1. Bilateral horizontal push, 2 x 6-20, 2-3 RIR
B2. Unilateral vertical pull, 1 x 6-20, 2-3 RIR
B3. Bilateral horizontal pull, 1 x 6-20, 2-3 RIR
C. Unilateral hip dominant, 1 x 6-20, 2-3 RIR
D. Unilateral knee dominant, 1 x 6-20, 2-3 RIR
E. Bilateral hip dominant, 1 x 6-20, 2-3 RIR
F. Bilateral knee dominant, 1 x 6-20, 2-3 RIR

II. High Intensity Running Day Warmup

1. Jog down and back 4x
2. Forward skips with forward arm circles, jog back x 2
3. Forward skips with backward arm circles, jog back x 2
4. Backward skip with backward arm rotation, jog back x 2
5. Side shuffle with jumping jack arm swing, jog back x 2 left, x 2 right
6. Easy butt kicks forward, jog back x 2
7. Easy butt kicks backward, jog back x 2
8. Carioca, jog back, x 2 left, x 2 right
9. Easy acceleration run x 1, walk to leg swings
Leg swings, 2 x 10 forward, 2 x 10 lateral each leg

Now you are ready to move on to Phase 2 of the warm-up.

1. Running high knees for 5 yards, then acceleration run for 20 yards, 2x
2. Butt kick run for 5 yards, then acceleration run for 20 yards, 2x
3. Side shuffle for 5 yards, then acceleration run for 20 yards, 2x
4. Acceleration run @80% effort for 20 yards, 2x
5. Acceleration run @85% effort for 30 yards, 2x

III. Running Mechanics Drills

3 x 10 yard March
3 x 10 yard Skip
3 x 15 yard A run, 5 meters gear 2, 10 meters gear 3

IV. Explosive Push-Up Starts

Set 1: 5 x 30 yards @ 95-100%
- 3 minute rep break
- 3.5 minute set break
Set 2: 4 x 30 yards @ 95-100%
- 3 minute rep break
- 3.5 minute set break

V. Falling Starts
Set 1: 4 x 30 yards @ 95-100%
- 3 minute rep break

VI. 3-Point Stance Start

Set 1: 2 x 40 yards @ 95-100%
- 3.5 minute rep break
Training Day 4

I. Aerobic Tempo
Set 1: 15 seconds on, 45 seconds off x 4 repetitions
- 2 minute set break
Set 2: 15 seconds on, 45 seconds off x 4 repetitions
- 2 minute set break
Set 3: 15 seconds on, 45 seconds off x 4 repetitions
- 2 minute set break
Set 4: 15 seconds on, 45 seconds off x 4 repetitions
- 2 minute set break
Set 5: 15 seconds on, 45 seconds x 4 repetitions
- 2 minute set break
Set 6: 15 seconds on, 45 seconds off x 4 repetitions

II. Medicine Ball Circuit (2 sets of 6 throws each)

1. Standing chest
2. Standing overhead
3. Rotational push left
4. Rotational push right
5. Rotational scoop left
6. Rotational scoop right
7. Overhead slam
8. Squat to chest
9. Lunge to chest
10. Lunge to overhead
11. Half kneel, close leg up left
12. Half kneel, close leg up right
13. Half kneel, far leg up left
14. Half kneel, far leg up right
15. Seated rotation back to wall
16. Sit up to chest
17. Sit up to overhead

III. Resistance Training

A1. Biceps, 8-15 x 2 sets, 2-3 RIR
A2. Leg Extensions, 8-15 x 2 sets, 2-3 RIR
A3. Delts, 8-15 x 2 sets, 2-3 RIR
A4. Calves, 8-15 x 3 sets, 2-3 RIR
B1. Triceps, 8-15 x 2 sets, 2-3 RIR
B2. Hamstring Curls, 8-15 x 2 sets, 2-3 RIR
B3. Pecs, 8-15 x 2 sets, 2-3 RIR
B4. Glute Bridges, 8-15 x 2 sets, 2-3 RIR
Training Day Structure Outline

Training Day 1

I. Resistance Training
A1. Bilateral horizontal push, 2 x 6-20, 2-3 RIR
A2. Unilateral vertical pull, 1 x 6-20, 2-3 RIR
A3. Bilateral horizontal pull, 1 x 6-20, 2-3 RIR
B1. Bilateral vertical push, 2 x 6-20, 2-3 RIR
B2. Unilateral horizontal pull, 1 x 6-20, 2-3 RIR
B3. Bilateral vertical pull, 1 x 6-20, 2-3 RIR
C. Unilateral knee dominant, 1 x 6-20, 2-3 RIR
D. Unilateral hip dominant, 1 x 6-20, 2-3 RIR
E. Bilateral knee dominant, 1 x 6-20, 2-3 RIR
F. Bilateral hip dominant, 1 x 6-20, 2-3 RIR

II. High Intensity Running Day Warmup

1. Jog down and back 4x
2. Forward skips with forward arm circles, jog back x 2
3. Forward skips with backward arm circles, jog back x 2
4. Backward skip with backward arm rotation, jog back x 2
5. Side shuffle with jumping jack arm swing, jog back x 2 left, x 2 right
6. Easy butt kicks forward, jog back x 2
7. Easy butt kicks backward, jog back x 2
8. Carioca, jog back, x 2 left, x 2 right
9. Easy acceleration run x 1, walk to leg swings
Leg swings, 2 x 10 forward, 2 x 10 lateral each leg

Now you are ready to move on to Phase 2 of the warm-up.

1. Running high knees for 5 yards, then acceleration run for 20 yards, 2x
2. Butt kick run for 5 yards, then acceleration run for 20 yards, 2x
3. Side shuffle for 5 yards, then acceleration run for 20 yards, 2x
4. Acceleration run @80% effort for 20 yards, 2x
5. Acceleration run @85% effort for 30 yards, 2x

III. Running Mechanics Drills

3 x 10 yard March
3 x 10 yard Skip
3 x 15 yard A run, 5 meters gear 2, 10 meters gear 3

IV. Falling Starts

Set 1: 30 yards x 3 reps @ 95-100%
- 2 minute rep recovery
- 3 minute set recovery
Set 2: 40 yards x 3 reps @ 95%
- 3 minute rep recovery
- 3.5 minute set recovery
Set 3: 50 yards x 4 reps @ 95%
- 4 minute rep recovery

V. Fast-Easy-Fast
Set 1: 60 yards x 3, Fast-Easy-Fast @95-100, 90, and 95-100% across segments
- 4 minute rep recovery
Training Day 2

I. Low Intensity Running Day Warmup

1. Jog down and back 4x
2. Forward skips with forward arm circles, jog back x 2
3. Forward skips with backward arm circles, jog back x 2
4. Backward skip with backward arm rotation, jog back x 2
5. Side shuffle with jumping jack arm swing, jog back x 2 left, x 2 right
6. Easy butt kicks forward, jog back x 2
7. Easy butt kicks backward, jog back x 2
8. Carioca, jog back, x 2 left, x 2 right
9. Easy acceleration run x 1, walk to leg swings
Leg swings, 2 x 10 forward, 2 x 10 lateral each leg

II. Tempo Runs

Set 1: 100 yard tempo run x 4
- 40 yard recovery walk between reps
- 100 yard recovery walk between sets
Set 2: 100 yard tempo run x 4
- 40 yard recovery walk between reps
- 100 yard recovery walk between sets
Set 3: 100 yard tempo run x 4
- 40 yard recovery walk between reps
- 100 yard recovery walk between sets
Set 4: 100 yard tempo run x 3
- 40 yard recovery walk between reps
- 100 yard recovery walk between sets
Set 5: 100 yard tempo run x 3
- 40 yard recovery walk between reps
- 100 yard recovery walk between sets
Set 6: 100 yard tempo run x 3
- 40 yard recovery walk between reps

III. Medicine Ball Circuit (2 sets of 10 throws each)

1. Standing chest
2. Standing overhead
3. Rotational push left
4. Rotational push right
5. Rotational scoop left
6. Rotational scoop right
7. Overhead slam
8. Squat to chest
9. Lunge to chest
10. Lunge to overhead
11. Half kneel, close leg up left
12. Half kneel, close leg up right
13. Half kneel, far leg up left
14. Half kneel, far leg up right
15. Seated rotation back to wall
16. Sit up to chest
17. Sit up to overhead

IV. Resistance Training

A1. Biceps, 8-15 x 2 sets, 2-3 RIR
A2. Leg Extensions, 8-15 x 2 sets, 2-3 RIR
A3. Delts, 8-15 x 2 sets, 2-3 RIR
A4. Calves, 8-15 x 3 sets, 2-3 RIR
B1. Triceps, 8-15 x 2 sets, 2-3 RIR
B2. Hamstring Curls, 8-15 x 2 sets, 2-3 RIR
B3. Pecs, 8-15 x 2 sets, 2-3 RIR
B4. Glute Bridges, 8-15 x 2 sets, 2-3 RIR
Training Day 3

I. Resistance Training
A1. Bilateral vertical push, 2 x 6-20, 2-3 RIR
A2. Unilateral horizontal pull, 1 x 6-20, 2-3 RIR
A3. Bilateral vertical pull, 1 x 6-20, 2-3 RIR
B1. Bilateral horizontal push, 2 x 6-20, 2-3 RIR
B2. Unilateral vertical pull, 1 x 6-20, 2-3 RIR
B3. Bilateral horizontal pull, 1 x 6-20, 2-3 RIR
C. Unilateral hip dominant, 1 x 6-20, 2-3 RIR
D. Unilateral knee dominant, 1 x 6-20, 2-3 RIR
E. Bilateral hip dominant, 1 x 6-20, 2-3 RIR
F. Bilateral knee dominant, 1 x 6-20, 2-3 RIR

II. High Intensity Running Day Warmup

1. Jog down and back 4x
2. Forward skips with forward arm circles, jog back x 2
3. Forward skips with backward arm circles, jog back x 2
4. Backward skip with backward arm rotation, jog back x 2
5. Side shuffle with jumping jack arm swing, jog back x 2 left, x 2 right
6. Easy butt kicks forward, jog back x 2
7. Easy butt kicks backward, jog back x 2
8. Carioca, jog back, x 2 left, x 2 right
9. Easy acceleration run x 1, walk to leg swings
Leg swings, 2 x 10 forward, 2 x 10 lateral each leg

Now you are ready to move on to Phase 2 of the warm-up.

1. Running high knees for 5 yards, then acceleration run for 20 yards, 2x
2. Butt kick run for 5 yards, then acceleration run for 20 yards, 2x
3. Side shuffle for 5 yards, then acceleration run for 20 yards, 2x
4. Acceleration run @80% effort for 20 yards, 2x
5. Acceleration run @85% effort for 30 yards, 2x

III. Running Mechanics Drills

3 x 10 yard March
3 x 10 yard Skip
3 x 15 yard A run, 5 meters gear 2, 10 meters gear 3

IV. Explosive Push-Up Starts

Set 1: 5 x 30 yards @ 95-100%
- 3 minute rep break
- 3.5 minute set break
Set 2: 5 x 30 yards @ 95-100%
- 3 minute rep break
- 3.5 minute set break

V. Falling Starts
Set 1: 5 x 30 yards @ 95-100%
- 3 minute rep break

VI. 3-Point Stance Start

Set 1: 2 x 40 yards @ 95-100%
- 3.5 minute rep break
Training Day 4

I. Aerobic Tempo
Set 1: 15 seconds on, 45 seconds off x 5 repetitions
- 2 minute set break
Set 2: 15 seconds on, 45 seconds off x 5 repetitions
- 2 minute set break
Set 3: 15 seconds on, 45 seconds off x 4 repetitions
- 2 minute set break
Set 4: 15 seconds on, 45 seconds off x 4 repetitions
- 2 minute set break
Set 5: 15 seconds on, 45 seconds x 4 repetitions
- 2 minute set break
Set 6: 15 seconds on, 45 seconds off x 4 repetitions

II. Medicine Ball Circuit (2 sets of 8 throws each)

1. Standing chest
2. Standing overhead
3. Rotational push left
4. Rotational push right
5. Rotational scoop left
6. Rotational scoop right
7. Overhead slam
8. Squat to chest
9. Lunge to chest
10. Lunge to overhead
11. Half kneel, close leg up left
12. Half kneel, close leg up right
13. Half kneel, far leg up left
14. Half kneel, far leg up right
15. Seated rotation back to wall
16. Sit up to chest
17. Sit up to overhead

III. Resistance Training

A1. Biceps, 8-15 x 2 sets, 2-3 RIR
A2. Leg Extensions, 8-15 x 2 sets, 2-3 RIR
A3. Delts, 8-15 x 2 sets, 2-3 RIR
A4. Calves, 8-15 x 3 sets, 2-3 RIR
B1. Triceps, 8-15 x 2 sets, 2-3 RIR
B2. Hamstring Curls, 8-15 x 2 sets, 2-3 RIR
B3. Pecs, 8-15 x 2 sets, 2-3 RIR
B4. Glute Bridges, 8-15 x 2 sets, 2-3 RIR
Training Day Structure Outline

Training Day 1

I. Resistance Training
A1. Bilateral horizontal push, 2 x 6-20, 2-3 RIR
A2. Unilateral vertical pull, 1 x 6-20, 2-3 RIR
A3. Bilateral horizontal pull, 1 x 6-20, 2-3 RIR
B1. Bilateral vertical push, 2 x 6-20, 2-3 RIR
B2. Unilateral horizontal pull, 1 x 6-20, 2-3 RIR
B3. Bilateral vertical pull, 1 x 6-20, 2-3 RIR
C. Unilateral knee dominant, 1 x 6-20, 2-3 RIR
D. Unilateral hip dominant, 1 x 6-20, 2-3 RIR
E. Bilateral knee dominant, 1 x 6-20, 2-3 RIR
F. Bilateral hip dominant, 1 x 6-20, 2-3 RIR

II. High Intensity Running Day Warmup

1. Jog down and back 4x
2. Forward skips with forward arm circles, jog back x 2
3. Forward skips with backward arm circles, jog back x 2
4. Backward skip with backward arm rotation, jog back x 2
5. Side shuffle with jumping jack arm swing, jog back x 2 left, x 2 right
6. Easy butt kicks forward, jog back x 2
7. Easy butt kicks backward, jog back x 2
8. Carioca, jog back, x 2 left, x 2 right
9. Easy acceleration run x 1, walk to leg swings
Leg swings, 2 x 10 forward, 2 x 10 lateral each leg

Now you are ready to move on to Phase 2 of the warm-up.

1. Running high knees for 5 yards, then acceleration run for 20 yards, 2x
2. Butt kick run for 5 yards, then acceleration run for 20 yards, 2x
3. Side shuffle for 5 yards, then acceleration run for 20 yards, 2x
4. Acceleration run @80% effort for 20 yards, 2x
5. Acceleration run @85% effort for 30 yards, 2x

III. Running Mechanics Drills

3 x 10 yard March
3 x 10 yard Skip
3 x 15 yard A run, 5 meters gear 2, 10 meters gear 3

IV. Falling Starts

Set 1: 30 yards x 3 reps @ 95-100%
- 2 minute rep recovery
- 3 minute set recovery
Set 2: 40 yards x 3 reps @ 95%
- 3 minute rep recovery
- 3.5 minute set recovery
Set 3: 50 yards x 3 reps @ 95%
- 4 minute rep recovery

V. Fast-Easy-Fast
Set 1: 60 yards x 2, Fast-Easy-Fast @95-100, 90, and 95-100% across segments
- 4 minute rep recovery
Training Day 2

I. Low Intensity Running Day Warmup

1. Jog down and back 4x
2. Forward skips with forward arm circles, jog back x 2
3. Forward skips with backward arm circles, jog back x 2
4. Backward skip with backward arm rotation, jog back x 2
5. Side shuffle with jumping jack arm swing, jog back x 2 left, x 2 right
6. Easy butt kicks forward, jog back x 2
7. Easy butt kicks backward, jog back x 2
8. Carioca, jog back, x 2 left, x 2 right
9. Easy acceleration run x 1, walk to leg swings
Leg swings, 2 x 10 forward, 2 x 10 lateral each leg

II. Tempo Runs

Set 1: 100 yard tempo run x 4
- 40 yard recovery walk between reps
- 100 yard recovery walk between sets
Set 2: 100 yard tempo run x 4
- 40 yard recovery walk between reps
- 100 yard recovery walk between sets
Set 3: 100 yard tempo run x 4
- 40 yard recovery walk between reps
- 100 yard recovery walk between sets
Set 4: 100 yard tempo run x 4
- 40 yard recovery walk between reps
- 100 yard recovery walk between sets
Set 5: 100 yard tempo run x 3
- 40 yard recovery walk between reps

III. Medicine Ball Circuit (2 sets of 10 throws each)

1. Standing chest
2. Standing overhead
3. Rotational push left
4. Rotational push right
5. Rotational scoop left
6. Rotational scoop right
7. Overhead slam
8. Squat to chest
9. Lunge to chest
10. Lunge to overhead
11. Half kneel, close leg up left
12. Half kneel, close leg up right
13. Half kneel, far leg up left
14. Half kneel, far leg up right
15. Seated rotation back to wall
16. Sit up to chest
17. Sit up to overhead

IV. Resistance Training

A1. Biceps, 8-15 x 2 sets, 2-3 RIR
A2. Leg Extensions, 8-15 x 2 sets, 2-3 RIR
A3. Delts, 8-15 x 2 sets, 2-3 RIR
A4. Calves, 8-15 x 3 sets, 2-3 RIR
B1. Triceps, 8-15 x 2 sets, 2-3 RIR
B2. Hamstring Curls, 8-15 x 2 sets, 2-3 RIR
B3. Pecs, 8-15 x 2 sets, 2-3 RIR
B4. Glute Bridges, 8-15 x 2 sets, 2-3 RIR
Training Day 3

I. Resistance Training
A1. Bilateral vertical push, 2 x 6-20, 2-3 RIR
A2. Unilateral horizontal pull, 1 x 6-20, 2-3 RIR
A3. Bilateral vertical pull, 1 x 6-20, 2-3 RIR
B1. Bilateral horizontal push, 2 x 6-20, 2-3 RIR
B2. Unilateral vertical pull, 1 x 6-20, 2-3 RIR
B3. Bilateral horizontal pull, 1 x 6-20, 2-3 RIR
C. Unilateral hip dominant, 1 x 6-20, 2-3 RIR
D. Unilateral knee dominant, 1 x 6-20, 2-3 RIR
E. Bilateral hip dominant, 1 x 6-20, 2-3 RIR
F. Bilateral knee dominant, 1 x 6-20, 2-3 RIR

II. High Intensity Running Day Warmup

1. Jog down and back 4x
2. Forward skips with forward arm circles, jog back x 2
3. Forward skips with backward arm circles, jog back x 2
4. Backward skip with backward arm rotation, jog back x 2
5. Side shuffle with jumping jack arm swing, jog back x 2 left, x 2 right
6. Easy butt kicks forward, jog back x 2
7. Easy butt kicks backward, jog back x 2
8. Carioca, jog back, x 2 left, x 2 right
9. Easy acceleration run x 1, walk to leg swings
Leg swings, 2 x 10 forward, 2 x 10 lateral each leg

Now you are ready to move on to Phase 2 of the warm-up.

1. Running high knees for 5 yards, then acceleration run for 20 yards, 2x
2. Butt kick run for 5 yards, then acceleration run for 20 yards, 2x
3. Side shuffle for 5 yards, then acceleration run for 20 yards, 2x
4. Acceleration run @80% effort for 20 yards, 2x
5. Acceleration run @85% effort for 30 yards, 2x

III. Running Mechanics Drills

3 x 10 yard March
3 x 10 yard Skip
3 x 15 yard A run, 5 meters gear 2, 10 meters gear 3

IV. Explosive Push-Up Starts

Set 1: 4 x 30 yards @ 95-100%
- 3 minute rep break
- 3.5 minute set break
Set 2: 4 x 30 yards @ 95-100%
- 3 minute rep break
- 3.5 minute set break

V. Falling Starts
Set 1: 3 x 30 yards @ 95-100%
- 3 minute rep break

VI. 3-Point Stance Start

Set 1: 2 x 40 yards @ 95-100%
- 3.5 minute rep break
Training Day 4

I. Low Intensity Running Day Warmup

1. Jog down and back 4x
2. Forward skips with forward arm circles, jog back x 2
3. Forward skips with backward arm circles, jog back x 2
4. Backward skip with backward arm rotation, jog back x 2
5. Side shuffle with jumping jack arm swing, jog back x 2 left, x 2 right
6. Easy butt kicks forward, jog back x 2
7. Easy butt kicks backward, jog back x 2
8. Carioca, jog back, x 2 left, x 2 right
9. Easy acceleration run x 1, walk to leg swings
Leg swings, 2 x 10 forward, 2 x 10 lateral each leg

II. Tempo Runs

Set 1: 100 yard tempo run x 4
- 40 yard recovery walk between reps
- 100 yard recovery walk between sets
Set 2: 100 yard tempo run x 4
- 40 yard recovery walk between reps
- 100 yard recovery walk between sets
Set 3: 100 yard tempo run x 4
- 40 yard recovery walk between reps
- 100 yard recovery walk between sets
Set 4: 100 yard tempo run x 4
- 40 yard recovery walk between reps
- 100 yard recovery walk between sets
Set 5: 100 yard tempo run x 2
- 40 yard recovery walk between reps

III. Medicine Ball Circuit (2 sets of 10 throws each)

1. Standing chest
2. Standing overhead
3. Rotational push left
4. Rotational push right
5. Rotational scoop left
6. Rotational scoop right
7. Overhead slam
8. Squat to chest
9. Lunge to chest
10. Lunge to overhead
11. Half kneel, close leg up left
12. Half kneel, close leg up right
13. Half kneel, far leg up left
14. Half kneel, far leg up right
15. Seated rotation back to wall
16. Sit up to chest
17. Sit up to overhead

IV. Resistance Training

A1. Biceps, 8-15 x 2 sets, 2-3 RIR
A2. Leg Extensions, 8-15 x 2 sets, 2-3 RIR
A3. Delts, 8-15 x 2 sets, 2-3 RIR
A4. Calves, 8-15 x 3 sets, 2-3 RIR
B1. Triceps, 8-15 x 2 sets, 2-3 RIR
B2. Hamstring Curls, 8-15 x 2 sets, 2-3 RIR
B3. Pecs, 8-15 x 2 sets, 2-3 RIR
B4. Glute Bridges, 8-15 x 2 sets, 2-3 RIR