SPECIFIC CONDITIONING: Objectives and methodology: to maintain aerobic capacity via steady runs on grass; to develop low-level anaerobic training by increasing intensity or duration of repetition runs; to develop muscular strength and  endurance via circuit training inc. free weight exercises; to develop specific sprinting skills via cadence and acceleration drills; to increase range of mobility (ROM) via home-worked flexibility routine.

Week 15

 

 

Session

Monday

a) Sprint drills

b) 1x 5x 180m fast relaxed c 80-85% effort [slow walk back]

Tuesday

Mobility
Dynamic flexibility
Active static flexibility work beyond present ROM

Wednesday

a) 4 min easy run on grass

b) Circuit training:
2x double sets x 8 exercises Intro free weight exercises
(E.g. Dumbbell Upright Rowing, Dumbbell Lunges)

c) 8 min steady run on grass

Thursday

Mobility
Dynamic flexibility
Active static flexibility work beyond present ROM

Friday

 

Saturday

a) Sprint drills
b) Sprint Drive technique rehearsal

i) 6-8 accelerations through sticks placed on ground –
50cm, 65cm, 80cm, 95cm, 110cm, 125cm apart
ii) 6-8 block or crouch clearances on straight and bend
iii) 3-4x 20m drive from 2 point start x 30m drive from 3 point start x 40m from blocks or crouch  [full recovery]

Sunday

 

 

Week 16

Session

Monday

a) Sprint drills

b) 1x 5x 180m

Tuesday

Mobility
Dynamic flexibility
Active static flexibility work beyond present ROM

Wednesday

a) 4 min easy run on grass

b) Circuit training

c) 6-8 relaxed strides on grass x 60-75m
OR 4-6 shallow grass hills x 60-80m [walk back]

Thursday

Mobility
Dynamic flexibility
Active static flexibility work beyond present ROM

Friday

 

Saturday

a) Sprint drills

b) Sprint Stride technique rehearsal:
6-8 x cadence runs through 6x 6” hurdles placed 1m apart [full recovery]

c) 2x 30m, 40m, 50m, 40m, 50m, 60m to full speed from 5m rolling start

Sunday

 

 

Week 17

Session

Monday

a) Sprint drills

b) 1x 5x 180m

Tuesday

Mobility:
Dynamic flexibility:
Active static flexibility work beyond present ROM

Wednesday

a) 4 min easy run on grass

b) Circuit training:

c) 8 min steady run on grass

Thursday

Mobility
Dynamic flexibility
Active static flexibility work beyond present ROM

Friday

 

Saturday

a) Sprint drills

b) Sprint Drive technique rehearsal:
i) 6-8 accelerations through sticks placed on ground –
50cm, 65cm, 80cm, 95cm, 110cm, 125cm apart
ii) 6-8 block or crouch clearances on straight and bend
iii) 3-4x 20m drive from 2 point start 
x 30m drive from 3 point start
x 40m from blocks or crouch  [full recovery]

Sunday

 

 

Week 18

Session

Monday

a) Sprint drills

b) 3x 150m, 120m:
Rep 1of each set:
Acceleration run: each 50m becoming faster (e.g. 75%, 80%, 85%)
Rep 2 of each set:
Rhythm run: 40m fast, 40m relax, 40m fast c 75- 80%
 [slow walk back; 6-8min]

Tuesday

Mobility
Dynamic flexibility
Active static flexibility work beyond present ROM

Wednesday

a) 4 min easy run on grass

b) Circuit training

c) 6-8 relaxed strides on grass x 60-75m
OR 4-6 shallow grass hills x 60-80m [walk back]

Thursday

Mobility
Dynamic flexibility
Active static flexibility work beyond present ROM

Friday

 

Saturday

a) Sprint drills

b) Sprint Stride technique rehearsal
6-8 x cadence runs through 6x 6” hurdles placed 1m apart [full recovery]
c) 2x 30m, 40m, 50m, 40m, 50m, 60m to full speed from 5m rolling start

Sunday

 

 

Week 19

Session

Monday

a) Sprint drills

b) 3x 150m, 120m:
Rep 1of each set:
Acceleration run: each 50m becoming faster (e.g. 75%, 80%, 85%)
Rep 2 of each set:
Rhythm run: 40m fast, 40m relax, 40m fast c 75- 80%
 [slow walk back; 6 min]

Tuesday

Mobility
Dynamic flexibility
Active static flexibility work beyond present ROM

Wednesday

a) 4 min easy run on grass

b) Circuit training:

c) 8 min steady run on grass

Thursday

Mobility
Dynamic flexibility
Active static flexibility work beyond present ROM

Friday

 

Saturday

a) Sprint drills

b) Sprint Drive technique rehearsal

i) 6-8 accelerations through sticks placed on ground –
50cm, 65cm, 80cm, 95cm, 110cm, 125cm apart
ii) 6-8 block or crouch clearances on straight and bend
iii) 3-4x 20m drive from 2 point start 
x 30m drive from 3 point start
x 40m from blocks or crouch  [full recovery]

Sunday

 

 

Week 20

Session

Monday

a) Sprint drills

b) 3x 150m, 120m:
Rep 1of each set:
Acceleration run: each 50m becoming faster (e.g. 75%, 80%, 85%)
Rep 2 of each set:
Rhythm run: 40m fast, 40m relax, 40m fast c 75- 80%
 [slow walk back; 6 min]

Tuesday

Mobility
Dynamic flexibility
Active static flexibility work beyond present ROM

Wednesday

a) 4 min easy run on grass

b) Circuit training

c) 6-8 relaxed strides on grass x 60-75m
OR 4-6 shallow grass hills x 60-80m [walk back]

Thursday

Mobility
Dynamic flexibility
Active static flexibility work beyond present ROM

Friday

 

Saturday

a) Sprint drills

b) Sprint Stride technique rehearsal:
6-8 x cadence runs through 6x 6” hurdles placed 1m apart [full recovery]
c) 2x 30m, 40m, 50m, 40m, 50m, 60m to full speed from 5m rolling start

Sunday