GPP 1-26 (Speed Endurance)
2 x 500m @ 90% effort with 10 minutes rest
5 x 30m Sled pull
1 x 200m @ 100%
GPP 1-27 (Tempo)
Mixed Warm-up
3 x 4 of 150m at 75% with 30 sec and 5 min rest
Mixed Warm-down
GPP 1-28 (Rest Day)
Rest Day
GPP 1-29 (MaxV)
Mixed Warm-up
Hip Mobility Drills
5 x 30m from 3-point start @ 100% with full recovery
1 x 6 of Mini-bounces in sand (Done barefoot)
1 x 1 of 30m walk on toes as high as possible (Done barefoot)
1 x 1 of 30m walk on heels as high as possible (Done barefoot)
1 x 1 of 30m walk on toes as high as possible with toes pointed out (Done barefoot)
1 x 1 of 30m walk on heels as high as possible with toes pointed out (Done barefoot)
1 x 1 of 30m walk on toes as high as possible with toes pointed in (Done barefoot)
1 x 1 of 30m walk on heels as high as possible with toes pointed in (Done barefoot)
Mixed Warm-down
GPP 1-30 (Weights)
Mixed Warm-up
5 x 4 of Bounds and jump into sand with 3 min rest between jumps.
3 x 8 of Hang Pull (warm-up, do not try to increase weight)
3 x 10 of Barbell Deadlift (from bent leg position.)
3 x 10 of Barbell Rear Lunges (stand up and step back with one leg to lunge – stay stable).
1 x 8 of Hurdle Jumps for Speed
4 x 10 of Barbell Military Press
Mixed warm-down
GPP 1-31 (Rest Day & X-Country)
Some had a rest day with light jogging others had a 5km cross country race
GPP 1-32 (Weights + Tempo)
Mixed Warm-up
1 x 5 of Bounds and jump into sand with 3 min rest between jumps.
2 x 8 of Long Depth Jump
3 x 8 of Hang Pull (warm-up, do not try to increase weight)
4 x 10 of Barbell Squats (Start very light.)
4 x 8 of Barbell Step-up
1 x 8 of German Hurdle Jumps
4 x 10 of Flying 60m in 9s (30s rest between each rep with 5 min between sets.)
Mixed warm-down
GPP 1-32 (Speed Endurance)
Mixed Warm-up
4 x 3 of (20m bound + 20m run + 20m bound) up hill - recovery 90s and 8 min between sets
1 x 5 of 30m sled pull
1 x 2 of 150m @ 90% with 10 min rest
Mixed Warm-down
GPP 1-34 (Rest Day)
Light jogging or team sports
GPP 1-35 (Tempo)
Mixed Warm-up
2 x 10 of 100m from flying start in 18s. 30s rest between each rep with 5 min between sets.
Mixed Warm-up
GPP1-36 (MaxV)
Mixed warm-up
Hurdles drills focusing on hip mobility
5 x 80m In and out’s
Mixed warm down
GPP1-37 (Rest day)
Rest Day
GPP1-38 (Rest Day)
Cross country meeting
GPP1-39 (Rest Day)
Rest day
GPP1-40 (Speed Endurance)
1x2 of 500m at 80% with 10 min rest
1x5 of 30m sled pull
1x2 of 150m @ 90% with 10 min rest
GPP1-41 (Rest Day)
Rest day - athletes play team sports
GPP1-43 (MaxV)
1x4 of 20m sprints at max speed from flying start
3x40 of Medicine ball throws (do not throw max effort)
1x6 of Hip mobility drill over 8 hurdles
1x6 of Mini-bounces in sand (Done barefoot)
1x1 of 30m walk on toes as high as possible (Done barefoot)
1x1 of 30m walk on heels as high as possible (Done barefoot)
1x1 of 30m walk on toes as high as possible with toes pointed out (Done barefoot)
1x1 of 30m walk on heels as high as possible with toes pointed out (Done barefoot)
1x1 of 30m walk on toes as high as possible with toes pointed in (Done barefoot)
1x1 of 30m walk on heels as high as possible with toes pointed in (Done barefoot)
GPP1-44 (Weights + Tempo)
5x4 of Bounds and jump into sand with 3 min rest between jumps.
2x8 of Platform Depth Jump
3x8 of Hang Pull (warm-up, do not try to increase weight)
3x10 of Barbell Rear Lunges (stand up and step back with one leg to lunge – stay stable).
2x8 of Box Jumps
3x10 of Barbell Deadlift (from bent leg position.)
2x8 of Box Jump March
4x10 of Barbell Upright Row (stand tall while lifting bar up to under chin)
1x8 of Hurdle Jumps for Speed
4x10 of Barbell Bench press
3x20 of Weighted Twisting Crunches focusing on upper abs
4x10 of Barbell Military Press
1x4 of 30s running arms with 1 min rest
3x4 of Flying 150m (60s rest between each rep with 10 min between sets.)
GPP1-45 (Rest Day)
Rest Day
GPP1-46 (Weights + Tempo)
1x5 of Bounds and jump into sand with 3 min rest between jumps.
2x8 of Long Depth Jump
3x8 of Supermans
1x5 of Hop and hold, bound/hop/bound/hop over 30 meters
3x8 of Hang Pull (warm-up, do not try to increase weight)
4x10 of Barbell Squats (Start very light.)
1x6 of Bounding - 40m
3x10 of Pull-ups (Done with palms facing forward or even facing each other.)
1x8 of German Hurdle Jumps
3x20 of Weighted Twisting Crunches focusing on upper abs with a medicine ball
4x8 of Barbell Step-up
4x15 of Weighted Back Extension
2x8 of Box Jumps
3x 8 of Flying 80m in 12s (30s rest between each rep with 5 min between sets.)