GENERAL AND SPECIFIC CONDITIONING (10 WEEKS)

The objectives and methodology: of this phase represent 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)2x 2x 250m
fast relaxed

[walk back; 6 min]

Tuesday

 

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 kg
side-twists x 2 kg

c) 6 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) 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) 2x 2x 250m

Tuesday

 

Wednesday

a) 4 min easy run on grass

b) circuit training
4x 8 exercises: 30/30 sec
Work/rest
Inc. low-intensity
Plyometrics work
e.g. in-place jumps,
bunny hop into bench (step back  down),
bench astride jumps)

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

Thursday

Home-worked mobility routine
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
[2 min; 6 min]

Sunday

 

 

Week 26

Session

Monday

Sprint drills:

5x 180m
Fast relaxed @ c 80% effort
[walk rest of lap]

Tuesday

 

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 kg
side-twists x 2 kg

c) 6 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 Drive technique rehearsal:

i) 6-8 accelerations through sticks placed on ground - Girls: 50cm, 60cm, 70cm, 80cm and 90cm apart  Boys: 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

Tuesday

 

Wednesday

a) 4 min easy run on grass

b) circuit training
4x 8 exercises: 30/30 sec
Work/rest
Inc. low-intensity
Plyometrics work
e.g. in-place jumps,
bunny hop onto bench (step back  down),
bench astride jumps

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

Thursday

Home-worked mobility routine
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

 

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 kg
side-twists x 2 kg

c) 6 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 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 [2 min; 6 min]

Sunday

 

 

Week 29

Session

Monday

a) Sprint drills

b) 2x 180m, 2x 150m, 2x 120m

Tuesday

 

Wednesday

a) 4 min easy run on grass

b) circuit training
4x 8 exercises: 30/30 sec
Work/rest
Inc. low-intensity
Plyometrics work
e.g. in-place jumps,
bunny hop into bench (step back  down),
bench astride jumps

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

Thursday

Home-worked mobility routine
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 - Girls: 50cm, 60cm, 70cm, 80cm and 90cm apart  Boys: 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 @ 80-85% effort
[walk rest of lap]

Tuesday

 

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 kg
side-twists x 2 kg

c) 6 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) 2x 4x 90m
fast relaxed @ 80- 85% effort, focussing on sound sprinting technique

[slow walk back; 6- 8 min]

Sunday

 

 

Week 31

Session

Monday

a) Sprint drills

b) 5x 150m

Tuesday

 

Wednesday

a) 4 min easy run on grass

b) circuit training
4x 8 exercises: 30/30 sec
Work/rest
Inc. low-intensity
Plyometrics work
e.g. in-place jumps,
bunny hop into bench (step back  down),
bench astride jumps)

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

Thursday

Home-worked mobility routine
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 10m rolling start
[2 min; 6 min]

Sunday

 

 

Week 32

Session

Monday

a) Sprint drills

b) 3x 2x 120m
Rep 1of each set:
Acceleration run, each 40m becoming faster (e.g. 75%, 80%, 85%)
Rep 2 of each set:
Rhythm runs: 40m fast, 40m relax, 40m fast

[walk back; 6-8 min]

Tuesday

 

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 kg
side-twists x 2 kg

c) 6 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 Drive technique rehearsal:

i) 6-8 accelerations through sticks placed on ground - Girls: 50cm, 60cm, 70cm, 80cm and 90cm apart  Boys: 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 2x 120m
Rep 1of each set:
Acceleration run, each 40m becoming faster (e.g. 75%, 80%, 85%)
Rep 2 of each set:
Rhythm runs: 40m fast, 40m relax, 40m fast

Tuesday

 

Wednesday

a) 4 min easy run on grass

b) circuit training
4x 8 exercises: 30/30 sec
Work/rest
Inc. low-intensity
Plyometrics work
e.g. in-place jumps,
bunny hop into bench (step back  down),
bench astride jumps)

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

Thursday

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

Friday

 

Saturday

a) Sprint drills

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

[slow walk back; 6 min]

Sunday