Raider Track's Blog

Raider Sprint Workouts for Break (Week of April 4th) March 31, 2011

Posted by Raider Sprint Program in Uncategorized.
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These workouts are designed for those athletes who are out of town and will miss practice.  We will continue to practice each night over the school break. If you have any questions about the drills and exercises, you can email me at tgorman@trademaster.cc or call me at 586-899-8651.

If you can’t do all the workouts, do the Speed Endurance workout, the Lactic Acid workout, and one of the Aerobic Conditioning workouts.  Don’t do the Speed Endurance workout the day after the Lactic Acid workout.

Monday – Aerobic Conditioning

Dynamic Warm up

1. Skip w/ arm swings 2 X 30M
2. Skip w/ arm circles 2 X 30M
3. Side skips w/ arm swings 2 X 30M
4. Back skips w/ sprinter arms (drive elbows down and back) 2 X 30M
5. Carioca 2 X 30M
6. Knee to chest 2 X 15M
7. Lunge to straight leg 2 X 10M
8. Lunge to twist 2 X 10M
9. Inch worm 2 X 10M
10. Accelerations to 75% 3 X 30M

2 sets of General Strength Circuit – Jog 50M between each exercise.  Rest 3 min between sets.  (One set is 10 exercises w/ a 50M jog in between.)

1. Sprinters X 15 R/L
2. Prisoner squats X 15
3. Push ups – 3 sets of 30sec. on, 30sec. rest.  Do as many as you can in 30sec.
4. Fire hydrants X 15 R/L
5. Split squats X 15 R/L
6. Russian twists X 15
7. Up and backs X 15 R/L
8. Bicycles X 15 R/L
9. Cobras X 10
10. Rotational push ups X 12

Tuesday – Lactic Acid Day

Dynamic warm up (see Monday)

6-8 X 200M @ 85%, 2min walking rest.  Hit the designated times – no faster, no slower.

• Kenzi C., Gina S., Miranda N. , Christine M., Maya, Meredith H. – 36sec.
• Rest of the 7/8 Girls – 37-42sec.
• Joe B., Jack D., Nico M., Brian F., Riley M., David S. – 32sec.
• Rest of 7/8 Boys – 33-38sec.
• 5/6 Girls – 39-44sec.
• 5/6 Boys – 35-40sec.

Plyos and core exercises (one set)

1. Squat jumps X 12 (squat, then explode up.  Land, gain control, repeat.)
2. Sprinters X 15 R/L
3. Tuck jumps (crack the egg) X 15
4. Plank X 60sec.
5. High mountain climbers X 15 R/L
6. Side plank X 45sec. R/L
7. Rocket jumps X 12 (half squat, explode up, land, repeat.  Done in quick succession unlike squat jumps.)
8. Bicycles X 15 R/L
9. Push ups 3 sets of 30sec. on, 30sec. rest.  Do as many as possible in each 30sec. set.
10. Burpees X 10

Wednesday – Aerobic conditioning

Dynamic warm up (see Monday)

12 X 100M @ 75%, 45sec. rest.  Hit times.  No faster, no slower.

• 7/8 Girls – 19-25sec.
• 7/8 Boys – 17-22sec.
• 5/6 Girls – 21-27sec.
• 5/6 Boys – 19-25sec.

Core and strength circuit.   Jog 50M after each exercise.  One set.

1. Sprinters X 15 R/L
2. Prisoner squats X 15
3. Push ups – 3 sets of 30sec. on, 30sec. rest.  Do as many as you can in 30sec.
4. Fire hydrants X 15 R/L
5. Split squats X 15 R/L
6. Russian twists X 15
7. Up and backs X 15 R/L
8. Bicycles X 15 R/L
9. Cobras X 10
10. Rotational push ups X 12

Thursday – Speed endurance

Dynamic warm up (see Monday)

6 X 30M/30M/30M w/ 6 burpees; 4min rest between sets.  Sprint down, back, down, then burpees.

1. Sprint 30M from push up position, slow down gradually.  Turn around and walk back to 30M mark.  That becomes the start line to sprint back the other way.
2. Sprint 30M back the other way from 3-pt stance, slow down gradually.  Walk back to start line.
3. Sprint 30M from push up position, slow down gradually.
4. Do 6 burpees.
5. Rest 4min.
6. Repeat.

800M warm down jog.

Friday – Aerobic conditioning

Repeat Monday’s workout.

Enjoy your vacation!  We’ll look forward to seeing your bright, shining faces when you get back!