LSSU Sprints-Jumps Summer Training 2009

June General Conditioning General Conditioning General Conditioning General Conditioning General Conditioning
week 1 2 3 4 5
Sun 4d, 2a, 3d, 11b 11b 4d,2a,3d,11b 11b 4d,2a,3d,11b
Mon 1e, 6a, 7a 4a,6a,7b,3c 1e,6a,7a 4a,6a,7b,3c 1e,6a,7a
Tue 4c, 8a, 9a, 10a, 11b 4c, 8b,9b,10b,11c 4c,8a,9a,10a,11b 4c,8b,9b,10b,11c 4c,8a,9a,10a,11b
Wed 1b, 5a 1e,2c 1b,5a 1e,2c 1b,5a
Thur 4b, 2b, 3b, 6a, 11c 4d,3a,5b,6b,11c 4b,2b,3b,6a,11c 4d,3a,5b,6b,11c 4b,2b,3b,6a,11c
Fri off or 12a or 1e off or 12a off or 12a or 1e off or 12a off or 12a or 1e
Sat 4c, 8c, 2a 4b,8c,2a 4c, 8c, 2a 4b,8c,2a 4c,8c,2a

July Technique General Conditioning General Conditioning General Conditioning

week 1 2 3 4
Sun 4b,2a,3d 4a, 2b, 3a, 11d 4d, 2c, 3b, 11c 4a, 2b, 3a, 11d
Mon 1choice,6c,7a,8a 1 choice, 6a, 7b 1 choice, 6a, 7c 1 choice, 6a, 7b
Tue 4d,3c,11c 4c, 3b, 11b, 8b 4c, 3a, 8c, 11b 4c, 3b, 11b, 8b
Wed 1c,2b 1d, 2a, 5b 1c, 2a 1d, 2a, 5b
Thur 4c,2b,3a,11b,6b 4b, 2c, 3c, 11a, 6b 4a, 6b, 3d, 5c, 11d 4b, 2c, 3c, 11a, 6b
Fri off or 12a or 1e off or 12a or 1e off or 12a or 1e off or 12a or 1e
Sat 4d or 8d or 8b 4d, 8c, 2a 4d, 8c, 2c 4d, 8c, 2a

August General Conditioning Technique General Conditioning Technique General Conditioning

week 1 2 3 4 5
Sun 4d, 2c, 3b, 11c 4b, 2a, 3d 4a, 2b, 3a, 11d 4b, 2a, 3d 4d, 2c, 3b, 11c
Mon 1 choice, 6a, 7c 1 choice, 6c, 7a, 8a 1 choice, 6a, 7b 1choice, 6c, 7a, 8a 1choice,6a, 7c
Tue 4c, 3a, 8c, 11b 4d, 3c, 11c 4c, 3b, 11b, 8b 4d, 3c, 11c 4c,3a,8c,11b
Wed 1c, 2a 1c, 2b 1d, 2a, 5b 1c, 2b 1c, 2a
Thur 4a, 6b, 3d, 5c, 11d 4c, 2b, 3a, 11b, 6b 4b, 2c, 3c, 11a, 6b 4c, 2b, 3a, 11b, 6b 4a,6b,3d,5c,11d
Fri off or 12a or 1e off or 12a or 1e off or 12a or 1e off or 12a or 1e off or 12a or 1e
Sat 4d, 8c, 2c 4d or 8d or 8b 4d, 8c, 2a 4d or 8d or 8b 4d, 8c, 2c

Sept Technique General Conditioning Technique General Conditioning Technique

week 1 2 3 4 5
Sun 4b, 2a, 3d 4a, 2b, 3a, 11d 4b, 2a, 3d 4d,2c,3b,11c 4b,2a,3d
Mon 1 choice, 6c, 7a, 8a 1 choice, 6a, 7b 1choice,6c,7a,8a 1choice,6a,7c 1choice,6c,7a,8a
Tue 4d, 3c, 11c 4c, 3b, 11b, 8b 4d,3c,11c 4c,3a,8c,11b 4d,3c,11c
Wed 1c, 2b 1d, 2a, 5b 1c,2b 1c,2a 1c,2b
 Thur 4c, 2b, 3a, 11b, 6b 4b, 2c, 3c, 11a, 6b 4c,2b,3a,11b,6b 4a,6b,3d,5c,11d 4c,2b,3a,11b,6b
Fri off or 12a or 1e off or 12a or 1e off or 12a or 1e off or 12a or 1e off or 12a or 1e
Sat 4d or 8d or 8b 4d, 8c, 2a 4d or 8d or 8b 4d,8c,2c 4d or 8d or 8b

Do running on grass or trails (no pavement). If you have trouble doing a complete workout, just do a percentage of it, such as
75% if you are tired or 60% if you are exhausted. An occasional day off is fine. Don't try to makeup days & do extra if you miss.
Stay on soft surfaces. Shin exercises will help with shin splits. These workouts are designed to get you ready for next year
& to keep you injury free.

Sections:
warm-ups: Light Running Plyos
1a 1200 w/u 2x20 meters of A's skips, B skipsm high knees, karaoke, backward running
1b 1200 w/u 1x30 meters of A's skips, B skipsm high knees, karaoke, backward running
1c 1600 1x40 meters of A's skips, B skipsm high knees, karaoke, backward running
1d 1600 2x30 meters of A's skips, B skipsm high knees, karaoke, backward running
1e continuous 2000 straight-a-ways are mixed with A's skips, B Skips, buttkicks, high knees, karakoke, backwards running
jump rope 1minute
2a jump rope 5x1 min
2b jump rope 6x1 min
2c jump rope 8x 1min
2d jump rope 10x 1min
Shins duck walks;walk w/toes facing outward, inward & up (on heels)
3a 3x30m each
3b 2x30m each
3c 2x20m each
3d 1x30m each
Distance Controlled breathing; maintain conversation. Start easy & finish moderate. Finish feeling "pleasantly tired"
4a 30-40min
4b 25-30min
4c 20-25min
4d 18-20min
Mini-hurdles ie mat jumps (i.e Line up 6 barriers; jump over barriers focusing on height, then distance; repeat 3 or 4 times)
Keep butt low to the ground; go slow & powerful. (This is not a speed drill, but power).
5a 4x6 Ht & Dist
5b 4x8 Ht & Dist
5c 3x12 Ht & Dist
5d 4x10 Ht & Dist
Hills
6a 6x1:00 jog down rest (80%)
6b 6x50 sec jog down rest (85%)
6c 6x40 sec w/ walk/jog down rest (85%)
5d 6x30 sec w/ walk/jog down rest (90%)
Box jumps

7a 2x12
7b 2x15
7c 3x12
7d 3x15
Technique: In meters; approximately 85-90% max effort; 1 minute rest per 100 meter run.
8a 100, 200, 100, 200
8b 100, 200, 300, 100
8c 200, 300, 200, 100
8d 100, 200, 300, 200, 100
Backwards: In meters; run backwards walk back rest
9a 3x60
9b 3x50
9c 3x40
9d 3x30
Lunges: Walk or jog back rest
10a 40 meters
10b 2x25 meters
10c 3x22 meters
10d 4x20 meters
Weights: Weight Routine Reps
11a 12, 10, do these for speed
11b 10, 8, 6
11c 8,6,4,2
11d 6,5,4,2
Pool Do plyo warm-up in shallow end Next do deep water pool running
swim and/or kick for 300 meters
12a 8x45 sec
12b 8x40 sec
12c 10x30 sec
12d 12x30sec