The
following is a six week program requiring four days a week work-outs.
You
should begin the program no later than the week beginning Monday July 18.
Speed
work (2 times a week)
Jog
4 mins, stretching, hamstring, groin, calf and quads
All
sprints are preceeded by a 10 yard jog and finish with a 10 yard jog (ie:
moving start, gradual stop)
10
yard sprint, forward x10 (1 min rest)
20
yard sprint, forward x10 (2 mins rest)
40
yard sprint, forward x10 (3 mins rest)
10
yard sprint, backward x10 (1 mins rest)
20
yard sprint, backward x10 (2 mins rest)
Warm
down, stretching, hamstring, groin, calf and quads.
Stamina
work (2 times a week)
All
runs should be preceded and followed by stretching as above.
Week
one, 12 min run.
Week
two, 15 min run.
Week
three, 18 min run.
Week
four, 20 min run.
Week
five, 22 min run.
Week
six, 25 min run.
|
Week |
Speed |
Speed |
Stamina |
Stamina |
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One |
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Two |
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Three |
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Four |
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Five |
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Six |
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