Work
Out |
Type |
Plans |
Workout 1 |
Sprinter/Jumper |
Run:
Warm up run (2-3 minutes) - stretch
Fartlek run (10 seconds fast -
1 minute slow) x10
Work Out at home (x3)
Push ups - 10
Sit squat jump (squat down to
chair and jump up) - 10
Split Squat jump (lunge jump) -
10
Planks - 30 sec |
Work out 2 |
Sprinter/Jumper |
Run:
Warm up (2-3 minutes) - stretch
Hill runs x2 (3x 15 sec - 4x10 sec -
5x 5 sec)
Work out at home
Run drills x4 - high knees, butt
kicks, quick feet (10 seconds each)
Body Squats 4x10 reps
Side lunge 4x8 repseach side |
Work out 3 |
Sprinter/Jumper |
Run:
Warm up (2-3 minutes) - stretch
Harder long run repeats (at least 1
minute) take 2 minutes recovery
Work out at home
Mountain Climbers 3x30 sec
Burpees 3x20 sec
Wall jumps 3x30 sec
Single leg squat jumps 2x15 sec each leg |
Work out 4 |
Sprinter/Jumper |
Rest Run:
Easy 5-10 minute run
Work out at home: Recovery
Walking lunges
Walk on toes
Walk on heels
Side walking lunges
Stretch really well (20 minutes)
Core workout (10 minutes) |
Work out 1 |
Distance |
Long Run:
Warm up 5 minutes
Slow run (at least 30 minutes)
Core |
Work out 2 |
Distance |
Tempo Run
Warm up 5 minutes
2 mile (or 15 minute) tempo run - close to a mile
race pace
5 minute cool down
or
Hill run
Warm up on track - 3 laps
Run the endless hill run
1)up big dirt road,
2) turn and back to the
cemetery,
3) turn and back up big
dirt road
4) turn and back to the
hill before cemetary
5) turn and back up big
hill
6) turn and back to track
Walk a lap cool down |
Work out 3 |
Distance |
Regular run
Warm up 5 minutes
Run anywhere between 15-25 minutes |
Work out 1 |
Throwers |
Shot put foot drills
Work out x3
Sit squat jump (squat down to chair and
jump up) - 10
Single leg squat jump - 10 each leg
Push up with pushing off ground - 5
Squat press (hold weight at shoulders and
squat, when you come up
press weight up) - 10 |
Work out 2 |
Throwers |
Discus foot drills
Work out x3
Rotating weight (hold weight in front
at arms length and twist) x10
Make sure you have knees bent in athletic position
Dot drill 5x each session
Planks x30 sec
Side lunge jumps x10 each side |
Work out 3 |
Throwers |
Body weight circuit x2 (fast with 1
minute break)
10 push ups
10 squats
10 jumping jacks
10 mountain climbers
10 Squat jumps
10 sec wall sit |