SPECIFIC CONDITIONING (6 WEEKS)

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 increase range of mobility (ROM) via twice-weekly home-worked flexibility routine

Week 15

 

Session

Monday

a) Sprint Drills
b) Sprint Stride technique:
6-8 cadence runs through 6x 6” hurdles
c) 6x 200m
Fast relaxed  @ 80%
[200m jog]

Tuesday

Mobility
Dynamic flexibility
Active static flexibility work beyond present ROM

Wednesday

a) 6 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)
[2.5 min between sets]
c) 8 min steady run on grass

Thursday

Mobility
Dynamic flexibility
Active static flexibility work beyond present ROM

Friday

 

Saturday

a) Sprint Drills
b) 3x 500m
Fast relaxed @ >75%
[4 min]

Sunday

 

 

Week 16

Session

Monday

a) Sprint Drills
b) Sprint Stride technique:
6-8 cadence runs through 6x 6” hurdles
c) 6x 200m
Fast relaxed
[200m jog]

Tuesday

Mobility
Dynamic flexibility
Active static flexibility work beyond present ROM

Wednesday

a) 6  min easy run on grass
b) Circuit training
c) 6-8 relaxed strides on grass x 80m – 120m
OR 6-8 shallow grass hills x 80m
[walk back]

Thursday

Mobility
Dynamic flexibility
Active static flexibility work beyond present ROM

Friday

 

Saturday

a) Sprint Drills
b) 3x 500m
Fast relaxed @ >75%
[4 min]

Sunday

 

 

Week 17

Session

Monday

Sprint Drills:
5x 250m
Fast relaxed @ 80%
[3 min]

Tuesday

Mobility
Dynamic flexibility
Active static flexibility work beyond present ROM

Wednesday

a) 6 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) 4x 450m
fast relaxed @ > 75%
[4 min]

Sunday

 

 

Week 18

Session

Monday

Sprint Drills:
5x 250m @ 80%
Fast relaxed
[3 min]

Tuesday

Mobility
Dynamic flexibility
Active static flexibility work beyond present ROM

Wednesday

a) 6  min easy run on grass
b) Circuit training
c) 6-8 relaxed strides on grass x 80m – 120m
OR 6-8 shallow grass hills x 80m
[walk back]

Thursday

Home-worked mobility routine
Dynamic flexibility
Active static flexibility work beyond present ROM

Friday

 

Saturday

a) Sprint Drills
b) 4x 450m
fast relaxed @ > 75%
[4 min]

Sunday

 

 

Week 19

Session

Monday

Sprint Drills:
2x 350m, 250m, 150m
Fast relaxed @ 80%
[3 min; 6 min]

Tuesday

Home-worked mobility routine
Dynamic flexibility
Active static flexibility work beyond present ROM

Wednesday

a) 6 min easy run on grass
b) Circuit training:
c) 8 min steady run on grass

Thursday

Home-worked mobility routine
Dynamic flexibility
Active static flexibility work beyond present ROM

Friday

 

Saturday

a) Sprint Drills
b) Sprint Stride technique:
6-8 cadence runs through 6x 6” hurdles
c) 3x split-pace 400m runs:
(E.g. Pace differentials:
1st 200m @ 75%,
2nd 200m @ 80%)
[6-8 min between 400m runs]

Sunday

 

 

Week 20

Session

Monday

Sprint Drills:
2x 350m, 250m, 150m
Fast relaxed
[3 min; 6 min]

Tuesday

Home-worked mobility routine
Dynamic flexibility
Active static flexibility work beyond present ROM

Wednesday

a) 6  min easy run on grass
b) Circuit training
c) 6-8 relaxed strides on grass x 80m – 120m
OR 6-8 shallow grass hills x 80m
[walk back]

Thursday

Home-worked mobility routine
Dynamic flexibility
Active static flexibility work beyond present ROM

Friday

 

Saturday

a) Sprint Drills
b) Sprint Stride technique:
6-8 cadence runs through 6x 6” hurdles
c) 3x split-pace 400m runs:
(E.g. Pace differentials:
1st 200m @ 75%,
2nd 200m @ 80%)
[6-8 min]

Sunday