SPECIFIC CONDITIONING  (6 WEEKS)
Objectives and methodology: to maintain aerobic capacity via steady runs on grass; to introduce low-level anaerobic training by increasing intensity or duration of repetition runs; to develop muscular endurance via circuit training; to develop specific sprinting skills via cadence and acceleration drills.

Week 15

 

Session

Monday

 

Tuesday

a) Sprint drills

b )2x 3x 120m: fast relaxed,
c  75-80% effort;
[walk back; 6 min]

Wednesday

 

Thursday

a) 4 min easy run on  grass;
b) circuit training: 2x double sets x 6 exercises
c) 8 min steady run on grass

Friday

 

Saturday

Sprint Drive technique rehearsal:
a) 4-6 accelerations through sticks placed on ground 50cm, 60cm, 70cm, 80cm and 90cm apart
b) 6-8 block or crouch clearances on straight and bend
c) 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

 

Tuesday

a) sprint drills:
b) 2x 3x 120m

Wednesday

 

Thursday

Sprint Stride technique rehearsal:
a)  6-8 x cadence runs through 6x 6” hurdles placed 1m apart
 [full recovery]
b) 2x 20m, 50m, 30m, 40m,50m to full speed from 10m rolling start
[2 min; 8 min]

Friday

 

Saturday

Sprint Stride technique rehearsal:
a)  6-8 x cadence runs through 6x 6” hurdles placed 1m apart
 [full recovery]
b) 2x 20m, 50m, 30m, 40m,50m to full speed from 10m rolling start
[2 min; 8 min]

Sunday

 

 

Week 17

Session

Monday

 

Tuesday

a) sprint drills
b) 2x 3x 120m

Wednesday

 

Thursday

a) 4 min easy run on  grass;
b) circuit training: 2x double sets x 6 exercises
c) 8 min easy run on grass

Friday

 

Saturday

Sprint Drive technique:
a) 4-6 accelerations through sticks placed on ground 50cm, 60cm, 70cm, 80cm and 90cm apart
b) 6-8 block or crouch clearances on straight and bend
c) 3-4x 20m drive from 2 point start
          x 30m drive from 3 point start
          x 40m from blocks or crouch

Sunday

 

 

Week 18

Session

Monday

 

Tuesday

a) sprint drills:
b) 2x 4x 90m @ 75% - 80% effort
[walk back; 6 min]

Wednesday

 

Thursday

a) 4 min easy run on  grass;
b) circuit training: 2x double sets x 8 exercises
c) 3-4x 60-80m relaxed strides on grass

Friday

 

Saturday

Sprint Stride technique rehearsal:
a) ) 6-8 x cadence runs through  6x 6” hurdles placed 1m apart
 [full recovery]
b) 2x 20m, 50m, 30m, 40m, 50m to full speed from 10m rolling start
[2 min; 6 min]

Sunday

 

 

Week 19

Session

Monday

 

Tuesday

a) sprint drills:
b) 2x 4x 90m

Wednesday

 

Thursday

a) 4 min easy run on  grass;
b) circuit training: 2x double sets x 8 exercises
c) 8 min easy run on grass

Friday

 

Saturday

Sprint Drive technique:
a) 4-6 accelerations through sticks placed on ground 50cm, 60cm, 70cm, 80cm and 90cm apart
b) 6-8 block or crouch clearances on straight and bend
c) 3-4x 20m drive from 2 point start
          x 30m drive from 3 point start
          x 40m from blocks or crouch

Sunday

 

 

Week 20

Session

Monday

 

Tuesday

a) sprint drills:
b) 2x 4x 90m

Wednesday

 

Thursday

a) 4 min easy run on  grass;
b) circuit training: 2x double sets x 8 exercises
c) 3-4x 60-80m relaxed strides on grass

Friday

 

Saturday

Sprint Stride technique rehearsal:
a) 6-8 x cadence runs through 6x 6” hurdles placed 1m apart
[full recovery]
b) 2x 20m, 50m, 30m, 40m, 50m to full speed from 10m rolling start
[2 min; 6 min]

Sunday