Saturday 30th March
Track session:
· 30 minute warmup and stretching
· 3 sets of strides @ 60-70%
· 1 x 30m @ 80%
· 1 x 30m @ 90%
· 3 x 30m @ 100%
· 1 x 200m @ 85%
Monday 1st April (14:00)
Track session:
· 2 lap warmup jog
· 4 sets of flexibility drills over hurdles
· 2 sets of Russian step over hurdles
· 70m stride to 60% on grass
· 50m stride to 80% on grass
· Acceleration run (50m @ 60%, 50m@ 70%)
· Acceleration run (50m @ 70%, 50m@ 80%)
· 150m Interval run (50m @ 60%, 50m jog)
· 250m Interval run (50m @ 70%, 50m jog)
· 350m Interval run (50m @ 80%, 50m jog)
· 300m @ 80%
· 150 @ 80%
· 5 x 30m starts @ 100%
Tuesday 3rd April (08:00)
Track session:
· 30 minute warmup and sprint drills
· 3 x 40m sprints w/weight sledge (15kg)
· 1 x 60m sprint w/weight sledge (15kg)
· 2 x 70m sprint w/weight sledge (10kg)
Thursday 4th April (08:00)
10 min walk: clifftops
20 mins of warmup drills and stretching
Stairs:
· Arm walking on fence (1 post)
· Arm walking with press-ups (2 posts)
· Reaction leg drops (30 seconds)
· Tricep dips (15 reps)
· Stairs session:
· Calf raises up 3 flights (each step)
· Lunges up whole set (3 steps)
· Arm walk up first 2 flights (left and right)
· Bouncing sprint up whole set
· Timed sprint up whole set (12.9s)
Walk back: clifftops
Friday 5th April (13:00)
20min warmup:
· Plyometric exercises
· Core exercises
· Jumps over hurdles
· Jumps into sandpit
Track session:
· 60m acceleration runs to 80%
· 6 x 30m block starts @ 100%
· 2 x 150m @ 100%
Friday 5th April (16:00)
Weight session:
Olympic style lifts warmup (just the bar)
Overhead (standing) press 10 front, 10 back
· Back Squat 3 x 10 (65kg, 85kg, 105kg)
· Dead lifts 10, 6, 4 (105kg, 145kg, 165kg)