take a look at my lil brother summer program that i came up with. PHASE 1 IS 2 WEEKS, PHASE 2 IS 6 WEEKS AND PHASE 3 IS 6 WEEKS
PHASE 1: 2 WEEKS
WEEK 1:
Tue:
jog 600
hurdle drill
ankling 2x10
a series 2x10
buttkicks 2x10
fastleg series 2x10
5x50 tech runs
1mile
Wed: NO RUN
jog 600
hurdle drill
ankling 2x10
b series 2x10
buttkick 2x10
fastleg series 2x10
5x50 tech runs
jog 1 mile
Thur:
jog 600
hurdle drill
ankling 2x10
a series 2x10
buttkicks 2x10
fastleg series 2x10
5x50 tech runs
1mile
Fri:
jog 600
hurdle drill
ankling 2x10
b series 2x10
buttkick 2x10
fastleg series 2x10
5x50 tech runs
jog 1 mile
WEEK 2:
Mon:
jog 600
hurdle drill
ankling 2x10
a series 2x10
buttkicks 2x10
fastleg series 2x10
5x50 tech runs
1.5mile
Tue:
jog 600
hurdle drill
ankling 2x10
b series 2x10
buttkick 2x10
fastleg series 2x10
5x50 tech runs
1.5mile
Thur:
jog 600
hurdle drill
ankling 2x10
a series 2x10
buttkicks 2x10
Thur: 2z10
5x50 tech runs
1.5mile
Fri:
jog 600
hurdle drill
ankling 2x10
b series 2x10
buttkick 2x10
fastleg series 2x10
5x50 tech runs
1.5mile
PHASE 2: 6 WEEKS
WEEK 1:
Mon:
jog 800
fall seagrave
6x200 33/2
Tue:
jog 600
hurdles
W arm action1 2x30sec
Ankling 2x10
a series 2x10
Buttkicks 2x10
fastleg series 2x10
St. leg bounding 2x10
tech runs 5x40
dou leg hop 2x10
full stadium x1
800m conditioner x1
Thur:
jog 800
fall seagrave
3x300 50/4
Fri:
jog 600
hurdles
W. arm action2 2x10sec
Ankling 2x10
Buttkicks 2x10
b series 2x10
fastleg series 2x10
Bounding 2x10
tech runs 5x40
dou leg hop 2x10
full stadium x1
800m conditioner
WEEK 2:
Mon:
jog 800
fall seagrave
200 33/2
150 22/90
100 15/60
100 15/60
150 20/90
200 33/2
200 33/2
Tue:
15min jog
hurdles
W arm action1 2x30sec
Ankling 2x15
a series 2x15
Buttkicks 2x15
fastleg series 2x15
St. leg bounding 2x15
tech runs 5x40
hill work 4x6x20
jog 800
Thur:
jog 800
fall seagrave
2mile run
Fri:
jog 15min
hurdles
W. arm action2 2x10sec
Ankling 2x15
Buttkicks 2x15
b series 2x15
fastleg series 2x15
Bounding 2x15
tech runs 5x40
hill work 4x6x20
jog 800m
WEEK 3:
Mon:
jog 800
fall seagrave
skips height 2x20m
8x200 33/2
Tue:
jog 600
hurdles
W arm action1 2x30sec
Ankling 2x15
a series 2x15
Buttkicks 2x15
fastleg series 2x15
St. leg bounding 2x15
tech runs 5x40
6x100 builds 60sec
lunge walk 2x40m
sq jumps 2x4x7
dou leg 2x5x5
long jump 5x3
Thur:
jog 800
fall seagrave
3x400 70/5
Fri:
jog 600
hurdles
W. arm action2 2x10sec
Ankling 2x15
Buttkicks 2x15
b series 2x15
fastleg series 2x15
Bounding 2x15
tech runs 5x40
6x100 builds 60sec
lunge walk 2x40m
sq jumps 2x4x7
dou leg 2x5x5
long jump 5x3
WEEK 4:
Mon:
jog 800
fall seagrave
7x200 33/2
Tue:
jog 15min
hurdles
W arm action1 2x30sec
Ankling 2x15
a series 2x15
Buttkicks 2x15
fastleg series 2x15
St. leg bounding 2x15
tech runs 5x40
hill work 4x6x20
jog 800
Thur:
jog 800
fall seagrave
800m in/out
6x300 55/5
Fri:
jog 15min
hurdles
W. arm action2 2x10sec
Ankling 2x15
Buttkicks 2x15
b series 2x15
fastleg series 2x15
Bounding 2x15
tech runs 5x40
hill work 4x6x20
jog 800m
WEEK 5:
Mon:
jog 800
fall seagrave
8x200 33/2
Tue:
jog 600
hurdles
W arm action1 2x30sec
Ankling 2x20
a series 2x20
Buttkicks 2x20
fastleg series 2x20
St. leg bounding 2x20
tech runs 5x40
full stadium x1
800m conditioner
Thur:
jog 800
fall seagrave
800m in/out
4x300 55/5
Fri:
jog 600m
hurdles
W. arm action2 2x10sec
Ankling 2x15
Buttkicks 2x15
b series 2x15
fastleg series 2x15
Bounding 2x15
tech runs 5x40
full stadium x1
800m conditioner
WEEK 6:
Mon:
jog 800
fall seagrave
9x200 33/2
lunge walks 2x50m
Tue:
jog 15min
hurdles
W arm action1 2x30sec
Ankling 2x20
a series 2x20
Buttkicks 2x20
fastleg series 2x20
St. leg bounding 2x20
tech runs 5x40
hill work 4x6x20
jog 800
Thur:
jog 800
fall seagrave
3x400 70/5
Fri:
jog 15min
hurdles
W. arm action2 2x10sec
Ankling 2x15
Buttkicks 2x15
b series 2x15
fastleg series 2x15
Bounding 2x15
tech runs 5x40
hill work 4x6x20
jog 800
PHASE 3: 6 WEEKS
WEEK 1:
Mon:
jog 600
hurdles
W arm action1 2x30sec
Ankling 2x20
a series 2x20
Buttkicks 2x20
fastleg series 2x20
St. leg bounding 2x20
tech runs 5x40
dou leg 2x10
full stadium x2
800m condit
Tue:
jog 800
fall seagrave
6x200 33/90
Thur:
jog 600
hurdles
arm action 2 2x10sec
Ankling 2x15
b series 2x15
Buttkicks 2x15
fastleg series 2x15
St. leg bounding 2x15
tech runs 5x40
dou leg 2x10
full stadium x2
800m condit
Fri:
jog 800
fall seagrave
3x300 50/4
WEEK 2:
Mon:
jog 600
hurdles
W arm action1 2x30sec
Ankling 2x20
a series 2x20
Buttkicks 2x20
fastleg series 2x20
St. leg bounding 2x20
tech runs 5x40
dou leg 7x10/lunge walk
full stadium x2
800m condit
Tue:
jog 800
fall seagrave
7x200 33/90
Thur:
jog 600
hurdles
arm action 2 2x10sec
Ankling 2x20
b series 2x20
Buttkicks 2x20
fastleg series 2x20
St. leg bounding 2x20
tech runs 5x40
dou leg 7x10/lunge walk
full stadium x2
800m condit
Fri:
jog 800
fall seagrave
2.5mile run
WEEK 3:
Mon:
jog 600
hurdles
W arm action1 2x30sec
Ankling 2x20
a series 2x20
Buttkicks 2x20
fastleg series 2x20
St. leg bounding 2x20
tech runs 5x40
hill work 2x6x40
Tue:
jog 800
fall seagrave
skips height 20m
8x200 33/90
Thur:
jog 600
hurdles
arm action 2 2x10sec
Ankling 2x20
b series 2x20
Buttkicks 2x20
fastleg series 2x20
St. leg bounding 2x20
tech runs 5x40
hill work 2x6x40
Fri:
jog 800
fall seagrave
3x400 70/5
WEEK 4:
Mon:
jog 600
hurdles
W arm action1 2x30sec
Ankling 2x20
a series 2x20
Buttkicks 2x20
fastleg series 2x20
St. leg bounding 2x20
tech runs 5x40
hill work 2x4x40
800m condit
Tue:
jog 800
fall seagrave
8x200 33/90
Thur:
jog 600
hurdles
arm action 2 2x10sec
Ankling 2x20
b series 2x20
Buttkicks 2x20
fastleg series 2x20
St. leg bounding 2x20
tech runs 5x40
hill work 2x4x40
800m condit
Fri:’
jog 800
fall seagrave
800m in/outs
6x300 55/5
WEEK 5:
Mon:
jog 600
hurdles
W arm action1 2x30sec
Ankling 2x20
a series 2x20
Buttkicks 2x20
fastleg series 2x20
St. leg bounding 2x20
tech runs 5x40
hill work 3x6x40
hill lunge 2x50m
Tue:
jog 800
fall seagrave
9x200 33/90
lunge walk 2x50m
Thur:
jog 600
hurdles
arm action 2 2x10sec
Ankling 2x20
b series 2x20
Buttkicks 2x20
fastleg series 2x20
St. leg bounding 2x20
tech runs 5x40
hill work 3x6x40
hill lunge 2x50m
Fri:
jog 800
fall seagrave
3x400 70/5
WEEK 6:
Mon:
jog 600
hurdles
W arm action1 2x30sec
Ankling 2x20
a series 2x20
Buttkicks 2x20
fastleg series 2x20
St. leg bounding 2x20
tech runs 5x40
hill work 2x4x40
800m condit
Tue:
jog 800
fall seagrave
10x200 33/90
Thur:
jog 600
hurdles
arm action 2 2x10sec
Ankling 2x20
b series 2x20
Buttkicks 2x20
fastleg series 2x20
St. leg bounding 2x20
tech runs 5x40
hill work 2x4x40
800m condit
Fri:
jog 800
fall seagrave
3x300 55/4