My legs felt awful heavy from this. It's either cause I did the sled workout last night or I'm hitting a bit of a wall. I might take some extended rest next week to see if I can work out the heaviness.
3 x 6-cone drill
rest is 3 to 1 so about 45 seconds between reps
2 min
3 x 6-cone drill
2 min
3 x tennis ball drill
3 to 1 rest to work
2 min
3 x tennis ball drill
5 minutes
3 x 0, 15, 0, 25, 0, 40, jog 40, 40
1:30 min between reps
3 min
5 x 15 s work* into 40 yd sprints (start one rep every 45 s)
3 min
3 x 0, 15, 0, 25, 0, 40, jog 40, 40
1:30
3 min
5 x 15 s work* into 40 yd sprints (start one rep every 45 s)
3 min
1 x 0, 15, 0, 25, 0, 40, jog 40, 40
Done.
*Plyo exercises for each set are:
tuck jump (http://www.brassringfitness.com/workout-techniques/tuck-jumps/)
fast feet
mountain climbers (http://www.youtube.com/watch?v=HSTK0XzbFN0&feature=fvw)
toe touch (http://tinyurl.com/7gcrxz - #7 on the list, ignore the medicine ball)
burpees
Showing posts with label sprint cardio. Show all posts
Showing posts with label sprint cardio. Show all posts
Thursday, July 30, 2009
Saturday, July 25, 2009
Runnin: 07/25/09
It was hot today for the first time in a while. It was genuinely chilly last night.
8 x jog 30/sprint 30
2:00
8 x jog 30/sprint 30
2:00
8 x jog 30/sprint 30
5:00
4 x's 15 out, 10 in, 40 out with walk backs
2:00
3 x's 15 out, 10 in, 40 out jog backs
2:00
3 x's 15 out, 10 in, 40 out jog backs
3:00
10 out, 10 in, 5 out, 10 jog x 3 except on last rep sprint 20 instead of 5
1:30
10 out, 10 in, 5 out, 10 jog x 3 except on last rep sprint 20 instead of 5
1:30
10 out, 10 in, 5 out, 10 jog x 3 except on last rep sprint 20 instead of 5
3:00
(2) 5 x 15 yard hill sprints
8 x jog 30/sprint 30
2:00
8 x jog 30/sprint 30
2:00
8 x jog 30/sprint 30
5:00
4 x's 15 out, 10 in, 40 out with walk backs
2:00
3 x's 15 out, 10 in, 40 out jog backs
2:00
3 x's 15 out, 10 in, 40 out jog backs
3:00
10 out, 10 in, 5 out, 10 jog x 3 except on last rep sprint 20 instead of 5
1:30
10 out, 10 in, 5 out, 10 jog x 3 except on last rep sprint 20 instead of 5
1:30
10 out, 10 in, 5 out, 10 jog x 3 except on last rep sprint 20 instead of 5
3:00
(2) 5 x 15 yard hill sprints
Wednesday, July 22, 2009
running and running and running: 07/22/09
I liked this workout, so much I don't even want to share it with you, but you won't really know it till you run it with a bunch of your teammates so if you want to nut up and do it, more power to you.
8 x 25yd jog, 25yd run (80%), 25yd sprint (100%), 25yd walk
3 min rest
8 x 25yd jog, 25yd run (80%), 25yd sprint (100%), 25yd walk
6 minutes
4 sets of
25 yards (or 5) continuous double leg bounding for distance
10 stationary lunge jumps
25 yards bear crawls for speed
10 knee tucks for height (stay in the same place)
2 minutes between sets and every time you start a set, start with a different exercise
5 minutes
USA Box Sprints: Ask someone on your team who tried out, its hard to explain
2 sets of 2 reps
give yourself about 5 x's what it took you to do 1 rep at full speed
2 minutes between sets
3 minutes
suicides:
3 x's
0, 10, 0, 20, 0, 30, 0
1 min between reps
3 mins
3 x's
(sprint) 0, 10, 0, (jog) 20, 0, (sprint) 30, 0, 10, 0, (jog) 20, 0, (sprint) 30, 0
1 min between reps
3 mins
1 time through the following:
0, 10, 0, 20, 0, 30, 0
30 secs
(sprint) 0, 10, 0, (jog) 20, 0, (sprint) 30, 0, 10, 0, (jog) 20, 0, (sprint) 30, 0
This had me dry heaving, but it felt great and despite a little tightness in my back of all places I think I will be ready to lift tomorrow.
8 x 25yd jog, 25yd run (80%), 25yd sprint (100%), 25yd walk
3 min rest
8 x 25yd jog, 25yd run (80%), 25yd sprint (100%), 25yd walk
6 minutes
4 sets of
25 yards (or 5) continuous double leg bounding for distance
10 stationary lunge jumps
25 yards bear crawls for speed
10 knee tucks for height (stay in the same place)
2 minutes between sets and every time you start a set, start with a different exercise
5 minutes
USA Box Sprints: Ask someone on your team who tried out, its hard to explain
2 sets of 2 reps
give yourself about 5 x's what it took you to do 1 rep at full speed
2 minutes between sets
3 minutes
suicides:
3 x's
0, 10, 0, 20, 0, 30, 0
1 min between reps
3 mins
3 x's
(sprint) 0, 10, 0, (jog) 20, 0, (sprint) 30, 0, 10, 0, (jog) 20, 0, (sprint) 30, 0
1 min between reps
3 mins
1 time through the following:
0, 10, 0, 20, 0, 30, 0
30 secs
(sprint) 0, 10, 0, (jog) 20, 0, (sprint) 30, 0, 10, 0, (jog) 20, 0, (sprint) 30, 0
This had me dry heaving, but it felt great and despite a little tightness in my back of all places I think I will be ready to lift tomorrow.
Sunday, July 12, 2009
beach sprints: 07/12/09
I took Saturday off and headed up to Newburyport to talk team workout stuff. We managed to sneak a workout in before hand on the beach.
4 x's tennis ball drill
3 x's 6 cone drill
(3) 3 x's 15 yard get up and go
6ish 50 yard sprints
(3) fake d points:
30 yard sprint, 10 yards out, 10 in, 10 out, 10 seconds fast feet, 10 in, 10 out, 10 in, fast feet, 30 out
1 minute rest
repeat
4 x's tennis ball drill
3 x's 6 cone drill
(3) 3 x's 15 yard get up and go
6ish 50 yard sprints
(3) fake d points:
30 yard sprint, 10 yards out, 10 in, 10 out, 10 seconds fast feet, 10 in, 10 out, 10 in, fast feet, 30 out
1 minute rest
repeat
Wednesday, July 8, 2009
07/08/09: track and field
Not your typical track and field.
on the track:
2 reps of 2 laps of jog 50 m, sprint 50 m; 4 minutes between reps
5 minutes
5 reps of a 4 x 100 m relay or if you don't have enough dudes: 5 reps of 100 m, 30 seconds rest
on the field:
fake d points:
3 sets of 2 reps - 50 (yd sprint) in, 10 out, 10 in, 10 out, 10 seconds fast feet, 10 in, 10 out, 10 in, 10 sec rest, 10 out, 10 in, 10 out, 10 secs fast feet, 10 in, 50 out; 1 min between reps, 3 min between sets
3 minutes
fake o points:
3 sets of 2 reps - 15 (yd sprint) out, 15 in, 5 out, 10 jog, 15 in, 15 out, 5 in, 10 jog, 15 out, 15 in, 30 out; 1 min between reps, 3 minutes between sets
Lot's of "fuuuuck" and "im gonna poop myself" but we battled through and even ran the fake points with some conviction.
on the track:
2 reps of 2 laps of jog 50 m, sprint 50 m; 4 minutes between reps
5 minutes
5 reps of a 4 x 100 m relay or if you don't have enough dudes: 5 reps of 100 m, 30 seconds rest
on the field:
fake d points:
3 sets of 2 reps - 50 (yd sprint) in, 10 out, 10 in, 10 out, 10 seconds fast feet, 10 in, 10 out, 10 in, 10 sec rest, 10 out, 10 in, 10 out, 10 secs fast feet, 10 in, 50 out; 1 min between reps, 3 min between sets
3 minutes
fake o points:
3 sets of 2 reps - 15 (yd sprint) out, 15 in, 5 out, 10 jog, 15 in, 15 out, 5 in, 10 jog, 15 out, 15 in, 30 out; 1 min between reps, 3 minutes between sets
Lot's of "fuuuuck" and "im gonna poop myself" but we battled through and even ran the fake points with some conviction.
Wednesday, July 1, 2009
07/01/09: Speed and Change of Direction
Warm-up
4 min tabata
6 minutes rest
(10) 0, 5 yd, 0, 10 yd suicides (3:1 work to rest ratio, or run them in a group of four)
2 minutes rest
(5) 0, 10 yd, 0, 15 yd (3:1 work to rest ratio, or run them in a group of four)
2 minutes rest
(3) 0, 10 yd, 0, 15 yd, 0, 20 yds (3:1 work to rest ratio, or run them in a group of four)
2 minutes rest
(3) 0, 10 yd, 0, 15 yd, 0, 20 yds (3:1 work to rest ratio, or run them in a group of four)
3 minutes rest
4 x 100 yard sprints w/ walk backs
Done
The tabata as always is impossible. The first two reps go well and then I just lose it and rebound for like every other. Cause i was alone I used the timer on my watch for the suicides. I messed up the 3:1 rest to work and did 2:1 for the 10 reps of 0,5,0,10 which came to about 14 secs off, instead of 20 off. Whatever. The 10,15 i did 30 sec break. 10,15,20 was 50 off. I only managed 4 of 6 100's for a number of excuses. 1. my body was falling apart, but not my hamstring, yeah. 2. A dude I work with at city hall arrived at the track as i was finishing my 3rd 100, i had my shirt off, it was weird. 3. I had to leave for work.
4 min tabata
6 minutes rest
(10) 0, 5 yd, 0, 10 yd suicides (3:1 work to rest ratio, or run them in a group of four)
2 minutes rest
(5) 0, 10 yd, 0, 15 yd (3:1 work to rest ratio, or run them in a group of four)
2 minutes rest
(3) 0, 10 yd, 0, 15 yd, 0, 20 yds (3:1 work to rest ratio, or run them in a group of four)
2 minutes rest
(3) 0, 10 yd, 0, 15 yd, 0, 20 yds (3:1 work to rest ratio, or run them in a group of four)
3 minutes rest
4 x 100 yard sprints w/ walk backs
Done
The tabata as always is impossible. The first two reps go well and then I just lose it and rebound for like every other. Cause i was alone I used the timer on my watch for the suicides. I messed up the 3:1 rest to work and did 2:1 for the 10 reps of 0,5,0,10 which came to about 14 secs off, instead of 20 off. Whatever. The 10,15 i did 30 sec break. 10,15,20 was 50 off. I only managed 4 of 6 100's for a number of excuses. 1. my body was falling apart, but not my hamstring, yeah. 2. A dude I work with at city hall arrived at the track as i was finishing my 3rd 100, i had my shirt off, it was weird. 3. I had to leave for work.
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