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); to develop elastic strength and special strength levels through low-medium intensity plyometric exercises and medicine ball resistance exercises.

Week 24

 

Session

Monday

a) Sprint Drills
b) Sprint Stride technique:
6-8 cadence runs through 6x 6” hurdles
c) 5-6x 200m
Fast relaxed  @ 80%
[200m jog]

Tuesday

 

Wednesday

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

Thursday

Home-worked Mobility
Dynamic flexibility
Active static flexibility work beyond present ROM

Friday

 

Saturday

a) Sprint Drills
b) 1x 600m, 400m, 200m @ 75%;
c) 1x 250m, 150m @ 75-80%
[walk/jog next distance to be run;  4 min between sets]

Sunday

 

 

Week 25

Session

Monday

a) Sprint Drills
b) Sprint Stride technique:
6-8 cadence runs through 6x 6” hurdles
c) 5-6x 200m Fast relaxed
[200m jog]

Tuesday

 

Wednesday

a) 6 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 80-120m
OR 6-8 shallow grass hills x 80m

Thursday

Home-worked Mobility
Dynamic flexibility
Active static flexibility work beyond present ROM

Friday

 

Saturday

a) Sprint Drills
b) 1x 600m, 400m, 200m @ 75%;
c) 1x 250m, 150m @ >75-80%
[walk/jog next distance to be run;  4 min between sets]

Sunday

 

 

Week 26

Session

Monday

a) Sprint Drills
b) 4-5x 250m
Fast relaxed @ 80%
[3-4 min]

Tuesday

 

Wednesday

a) 6 minute easy run on grass
b) Circuit Training
c) 6-8 min steady run on grass

Thursday

Home-worked Mobility
Dynamic flexibility
Active static flexibility work beyond present ROM

Friday

 

Saturday

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

Sunday

 

 

Week 27

Session

Monday

a) Sprint Drills
b) 4-5x 250m @ 80%
Fast relaxed
[3-4min]

Tuesday

 

Wednesday

a) 6 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 80-120m
OR 6-8 shallow grass hills x 80m

Thursday

Home-worked Mobility
Dynamic flexibility
Active static flexibility work beyond present ROM

Friday

 

Saturday

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

Sunday

 

 

Week 28

Session

Monday

a) Sprint Drills
b) Sprint Stride technique:
6-8 cadence runs through 6x 6” hurdles
c) 1x 150m, 170m, 190m, 160m, 180m, 200m @ 80-85% effort
[walk back]

Tuesday

 

Wednesday

a) 6 minute easy run on grass
b) Circuit Training
c) 6- 8 min steady run on grass

Thursday

Home-worked Mobility
Dynamic flexibility
Active static flexibility work beyond present ROM

Friday

 

Saturday

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

Sunday

 

 

Week 29

Session

Monday

a) Sprint Drills
b) Sprint Stride technique:
6-8 cadence runs through 6x 6” hurdles
c) 1x 150m, 170m, 190m, 160m, 180m, 200m @ 80-85% effort
[walk back]

Tuesday

 

Wednesday

a) 6 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 80-120m
OR 6-8 shallow grass hills x 80m

Thursday

Home-worked Mobility
Dynamic flexibility
Active static flexibility work beyond present ROM

Friday

 

Saturday

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

Sunday

 

 

Week 30

Session

Monday

a) Sprint Drills
b) 4-6 x 150m  rhythm runs
(50m fast, 50m relax, 50m fast)
[fullish recovery]

Tuesday

 

Wednesday

a) 6 minute easy run on grass
b) Circuit Training
c) 6-8 min steady run on grass

Thursday

Home-worked Mobility
Dynamic flexibility
Active static flexibility work beyond present ROM

Friday

 

Saturday

a) Sprint Drills
b) 4x 350m @ >75%
[4-5 min]

Sunday

 

 

Week 31

Session

Monday

a) Sprint Drills
b) 4-6 x 150m  rhythm runs
(50m fast, 50m relax, 50m fast)
[fullish recovery]

Tuesday

 

Wednesday

a) 6 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 80-120m
OR 6-8 shallow grass hills x 80m

Thursday

Home-worked Mobility
Dynamic flexibility
Active static flexibility work beyond present ROM

Friday

 

Saturday

a) Sprint Drills
b) 3x split 400m runs:
(E.g. Pace differentials:
1st 200m @ 80%,
2nd 200m @ 85%)
[6-8 min]

Sunday

 

 

Week 32

Session

Monday

a) Sprint Drills
b) Sprint Stride technique:
6-8 cadence runs through 6x 6” hurdles
c) 1x 150m, 170m, 190m, 160m, 180m, 200m @ 80-85% effort
[walk back]

Tuesday

 

Wednesday

a) 6 minute easy run on grass
b) Circuit Training
c) 6-8 min steady run on grass

Thursday

Home-worked Mobility
Dynamic flexibility
Active static flexibility work beyond present ROM

Friday

 

Saturday

a) Sprint Drills
b) 4x 350m @ >75%
[4-5 min]

Sunday

 

 

Week 33

Session

Monday

a) Sprint Drills
b) Sprint Stride technique:
6-8 cadence runs through 6x 6” hurdles
c) 1x 150m, 170m, 190m, 160m, 180m, 200m @ 80-85% effort
[walk back]

Tuesday

 

Wednesday

a) 6 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 80-120m
OR 6-8 shallow grass hills x 80m

Thursday

Home-worked Mobility
Dynamic flexibility
Active static flexibility work beyond present ROM

Friday

 

Saturday

a) Sprint Drills
b) 3x split 400m runs:
(E.g. Pace differentials:
1st 200m @ 80%,
2nd 200m @ 85%)
[6-8 min]

Sunday