Raider Track's Blog

Sprint Workouts – Week 2 General Prep (03/22) March 21, 2010

We got very lucky with the weather last week.  Our usual first week weather is rainy/snowy and cold.  With the warm temps we were able to make a good amount of progress on getting the athletes into shape and teaching them proper acceleration and max velocity mechanics.  It will take quite a bit of repetition to build muscle memory, but it was a good start.  I know a lot of our athletes are sore.  That’s to be expected since we are working muscles that don’t often get worked, like hip flexors and abductors.  The soreness will start to go away soon. 

Here are the workouts for the coming week.  We’ll use the Shrine Invitational on Saturday for a third speed/speed endurance day for the 7th/8th graders.  Looking forward to another good week!

Monday – Speed day

• 6-10 X 20M from 3-pt and push up positions (alternate), 2-3’ rest
• Plyos, core circuit
  • Rocket jump X 10
  • Sprinter X 10 each leg
  • Mountain climber X 10 each leg
  • Bicycles X 12 each leg
  • Squat jump X 8
  • Single leg slides X 10 each leg
  • Burpees X 8

Tuesday – Aerobic conditioning

• 2 X general strength circuit (Jog 50M between exercises.)  2’ rest between sets.
  • Push ups – 4 X 5-10
  • Single leg slides (core)  X 10 each leg
  • Fire hydrants (hips) X 12 each leg
  • Sprinters (core) X 12 each leg
  • Up and back (glutes) X 15 each leg
  • Planks (core) – front X 45sec; R side X 20sec; L side X 20sec
  • Side leg raises (hips) X 10 each leg
  • Cobra (back) X 8
  • Squats (hamstrings/glutes) – prisoner X 8; plia X 8
  • Burpees (general) X 10

Wednesday – Speed endurance day

• 3-4 X 20/20/20M w/ 10 rocket jumps.
• Core
  • Side L raises X 8 each side
  • Russian twists X 15 each side
  • Planks – straight X 45sec; R side X 20sec; L side X 20sec

Thursday – Aerobic conditioning day

• 3 X (5-10 push ups; 10 sprinters)/800M run @ 70%.
• 3 X (5-10 push ups; 10 bicycles)/800M
• (10 prisoner squats + 15 russian twists; 10 plia squats + 15 russian twists; 10 split squats + 15 russian twists)/800M

Friday – Aerobic conditioning day

• 6-10 X 100M @ 70%, 1’ rest.
• Core, hip/glute circuit (50M jog after each)
  • Bicycles (core) X 12 each leg
  • Trail leg (hips) X 10 each leg
  • Russian twists (core) 2 X 12 each side
  • Squats (hamstrings/glutes) – split X 10 each leg; 10 prisoner
  • Cobra (back) X 8
  • Diagonal lunge (hamstrings/glutes) X 12 each leg

Saturday – Speed endurance day for 7^th/8^th – Shrine Invitational