GENERAL AND SPECIFIC CONDITIONING

Objectives and methodology: This phase represents a return to the aerobic base of earlier General Conditioning (see EARLY-MID WINTER) and further development of the work introduced in the initial Specific Conditioning phase (see LATE WINTER), with the additional introduction of low-intensity plyometric exercises and resistance work to develop elastic strength and special strength levels.

Week 24

 

Session

Monday

a) Sprint Drills

b) 3x 250m,  150m:
fast relaxed pace focussing on sound technique @ c 75-80% effort
[walk back recovery; 6 min between sets]

Tuesday

Mobility
Dynamic flexibility
Active static flexibility work beyond present ROM

Wednesday

a) 4 minute easy run on grass

b) circuit training:
4x 8 exercises: 30/30 sec work/rest  Inc. med ball work,
(E.g. lunge with med ball  x 3-4 kg, side-twists x 2-3 kg)

c) 6 min steady run on grass

Thursday

Mobility
Dynamic flexibility
Active static flexibility work beyond present ROM

Friday

 

Saturday

a) Sprint drills
      
b) 2x 4x 90m fast relaxed @ 80-85% effort, focussing on sound sprinting technique[slow walk back; 6 min]

Sunday

 

 

Week 25

Session

Monday

a) Sprint Drills

b) 3x 250m,  150m: fast relaxed pace focussing on sound technique @ c 75-80% effort
[walk back recovery; 6 min between sets]

Tuesday

Mobility
Dynamic flexibility
Active static flexibility work beyond present ROM

Wednesday

a) 4 min easy run on grass

b) circuit training:
4x 8 exercises: 30/30 sec; work/rest Inc. low-medium intensity plyometrics work
(E.g. Low bench rebounds, lateral bunny hops,
bunny hop into bench /step back  down, bench astride jumps)

c) 6-8 relaxed strides on grass x 60-75m

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 5-10m rolling start [2 min; 6 min]

Sunday

 

 

Week 26

Session

Monday

a) Sprint drills

b) 5x 180m
Fast relaxed @ c 85% effort [walk rest of lap]

Tuesday

Mobility
Dynamic flexibility
Active static flexibility work beyond present ROM

Wednesday

a) 4 minute easy run on grass

b) circuit training
4x 8 exercises: 30/30 sec work/rest Inc. med ball work,
(E.g. lunge with med ball  x 3-4 kg side-twists x 2-3 kg

c) 6 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) 3-4 harness runs x 10-15m

Sunday

 

 

Week 27

Session

Monday

a) Sprint drills

b) 5x 180m
Fast relaxed @ c 85% effort [walk rest of lap]

Tuesday

Mobility
Dynamic flexibility
Active static flexibility work beyond present ROM

Wednesday

a) 4 min easy run on grass

b) circuit training
4x 8 exercises: 30/30 sec; work/rest Inc. low-medium intensity plyometrics work
(E.g. Low bench rebounds, lateral bunny hops,
bunny hop into bench /step back  down, bench astride jumps)

c) 6-8 relaxed strides on grass x 60-75m

Thursday

Mobility
Dynamic flexibility
Active static flexibility work beyond present ROM

Friday

 

Saturday

a) sprint drills
      
 b) 2x 4x 90m
fast relaxed @ 80-85% effort, focussing on sound sprinting technique

[slow walk back; 6 min]

Sunday

 

 

Week 28

Session

Monday

a) Sprint drills

b) 2x 180m, 2x 150m, 2x 120m fast relaxed effort

[walk back; 6-8 min]

Tuesday

Mobility
Dynamic flexibility
Active static flexibility work beyond present ROM

Wednesday

a) 4 minute easy run on grass

b) circuit training
4x 8 exercises: 30/30 sec work/rest inc. med ball work,
(E.g. lunge with med ball  x 3-4 kg side-twists x 2-3 kg

c) 6 min steady run on grass

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 5-10m rolling start
[2 min; 6 min]

Sunday

 

 

Week 29

Session

Monday

a) Sprint drills

b) 2x 180m, 2x 150m, 2x 120m
fast relaxed effort

[walk back; 6-8 min]

Tuesday

Mobility
Dynamic flexibility
Active static flexibility work beyond present ROM

Wednesday

a) 4 min easy run on grass

b) circuit training
4x 8 exercises: 30/30 sec, work/rest inc. low-medium intensity plyometrics work
(E.g. Low bench rebounds, lateral bunny hops, bunny hop into bench /step back  down, bench astride jumps)

c) 6-8 relaxed strides on grass x 60-75m

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) 3-4 harness runs x 10-15m

Sunday

 

 

Week 30

Session

Monday

a) Sprint drills

b) 5x 150m fast relaxed @ > 85% effort
[walk rest of lap]

Tuesday

Mobility
Dynamic flexibility
Active static flexibility work beyond present ROM

Wednesday

a) 4 minute easy run on grass

b) circuit training
4x 8 exercises: 30/30 sec; work/rest inc. med ball work,
(E.g. lunge with med ball  x 3-4 kg side-twists x 2-3 kg)

c) 6 min steady run on grass

Thursday

Mobility
Dynamic flexibility
Active static flexibility work beyond present ROM

Friday

 

Saturday

a) Sprint drills
      
b) 2x 4x 90m fast relaxed @ 80-85% effort, focussing on sound sprinting technique[slow walk back; 6 min]

Sunday

 

 

Week 31

Session

Monday

a) Sprint drills

b) 5x 150m fast relaxed @ > 85% effort [walk rest of lap]

Tuesday

Mobility
Dynamic flexibility
Active static flexibility work beyond present ROM

Wednesday

a) 4 min easy run on grass

b) circuit training
4x 8 exercises: 30/30 sec; work/rest inc. low-medium intensity plyometrics work (E.g. Low bench rebounds, lateral bunny hops, bunny hop into bench /step back down, bench astride jumps)

c) 6-8 relaxed strides on grass x 60-75m

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 5-10m rolling start
[2 min; 6 min]

Sunday

 

 

Week 32

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 minute easy run on grass

b) circuit training
4x 8 exercises: 30/30 sec work/rest
 Inc. med ball work,
(E.g. lunge with med ball  x 3-4 kg
side-twists x 2-3 kg)

c) 6 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) 3-4 harness runs x 10-15m

Sunday

 

 

Week 33

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
4x 8 exercises: 30/30 sec; work/rest inc. low-medium intensity plyometrics work (E.g. Low bench rebounds, lateral bunny hops, bunny hop into bench /step back down, bench astride jumps)

c) 6-8 relaxed strides on grass x 60-75m

Thursday

Mobility
Dynamic flexibility
Active static flexibility work beyond present ROM

Friday

 

Saturday

a) Sprint drills
      
b) 2x 4x 90m fast relaxed @ 80-85% effort, focussing on sound sprinting technique

[slow walk back; 6 min]

Sunday