14/1/16
The following circuit ONE time, resting as shown
(NOTE: recovery is walking down the hill)
• Hill Sprints –KB or DB Swings (30) Rest 1 minute
• Hill Sprints – KB or DB Swings (30) Rest 1 minute
• Hill Sprints – KB or DB Swings (30) Rest 1 minute
• Hill Sprints – KB or DB Swings (30) Rest 1 minute
• Hill Sprints – KB or DB Swings (30)
19/10/15
Perform 10 intervals sprints with exercise after each sprint.
Complete 2 rounds each of the following exercises.
10 reps of each exercise after each sprint interval
Complete intervals 2 times per week
1. Push-ups
2. Pull-ups
3. Tuck jumps
4. Mountain climbers
5. Ab spring ups
19/10/15
Perform 10 intervals sprints with a different push up variation at the end of each interval.
After each sprint you will perform 10 reps of a push up variation listed below. Make sure you walk back to the start and immediate perform the next sprint interval and push up variation
Push Up Variations:
1. Regular Push Ups 6. Push Up with Knee to Chest
2. Plyo Push Ups
3. Diamond Push Ups
4. Wide Grip Push Ups
5. Side-to-Side Push Ups
6. Push Up with Knee to Chest
7. Spiderman Push Ups
8. Kick Thru Push Ups
9. Staggered Push Ups
10. Regular Push Ups
19/10/15
Perform 10 sets of the following sprint intervals at 25-50m
Set 1 – Sprint with no exercise (walk back)
Set 2-4 – sprint with Abs Spring Ups (walk back)
Set 5-7 – Sprint with Push Ups (walk back)
Set 8-10 – Sprint with KB/DB Swings (walk back)
19/10/15
This workout combines plyometric exercises with sprint intervals.
Purpose of this workout is to jump over 1-5 hurdles off two feet and immediately sprint for 50m then perform 10 pushups
19/10/15
Warm Up
ALWAYS warm up before doing ANY sprints.
Specific Sprint Warm-Ups
• Sprint (20 secs/30 yards) at about 50% of your maximum speed, rest 30 seconds
• Sprint (20 secs/30 yards) at about 70% of your maximum speed, rest 30 seconds
• Sprint (20 secs/30 yards) at about 80% of your maximum speed, rest 1-2 minutes
Round 1 – Killer Hill Sprints 5 Sets of Regular Hill Sprints @95-97% Speed Rest and recover on the walk down and sprint back up right after
Round 2 – Heart Pumping Trios.
Do the following circuit as many times as possible in 5 minutes, resting only when needed.
Once the 5 minutes are up, rest 2 minutes, and then move into the next circuit.
• 1A) Hill Sprints (1)
• 1B) Burpees/Sprawl (10)
• 1C) X-Body Mountain Climbers/Mountain Climbers (5/side)
19/9/15
Sprint with 10 Plyo Push Ups
Sprint (25-50 m) and perform 10 Plyo Push Ups.
Walk back to the start and immediately repeat for 5-10 times
(NOTE: Make sure you use the time you walk back to recover)
On your count sprint as fast as you can to the 25 yard line, touch it with your hand and sprint back to the start line, making sure you touch the line.
Immediately sprint toward midfield, touch the line and sprint back to the start, again touching the line.
Sprint back toward the opposite 25 yard line, touch it and sprint back to the start.
Finish the suicide by running as fast as you can to the opposite goal line. Touch the line and run back to your original starting point
19/9/15
Progression Sprints
Set 3-4 markers 10-15 m apart using yard lines on a field, setting up cones on a track, street poles on the road or anything else you can find.
Start a slow jog form the start to the first marker, the increase your speed to the second marker and full on sprint to the third marker.Walk back to the start and immediately repeat 10 times
(NOTE: Make sure you use the time you walk back to recover)
19/9/15
Tuck Jumps – 6 and Sprints
Perform 6 tuck jumps and immediately sprint for 30-50 yards. Walk back to the start and immediately repeat for 5-10 times
(NOTE: Make sure you use the time you walk back to recover)
19/9/15
Lying on the ground – Sprint
Start with your stomach or back on the ground and on your count stand up and
immediate sprint 30-50 m. Walk back to the start and immediately repeat 10 times, switching your start position each time.
(NOTE: Make sure you use the time you walk back to recover)
19/9/15
Suicides
This is a great drill that focuses on speed, fast twitch muscles, explosiveness and agility. You can use a stopwatch to time yourself so you can beat it next time or you can race against other training partners or your team.
Set up 4 markers points depending on where you are running. Let’s take a football field as an example.
19/8/15
Regular Sprints (30-50 yards)
Sprint (25-50m) and walk back to the start and immediately sprint again.
Do this 10 times
(NOTE: Make sure you use the time you walk back to recover)
19/8/15
Sprint with Jog Back
Sprint (30-50 yards) and jog back to the start and immediately sprint again.
Do this 10 times
19/8/15
Sprint with 10 Sprawls
Sprint (30-50 yards) and perform 10 sprawls.
Walk back to the start and immediately repeat for 5-10 times
(NOTE: Make sure you use the time you walk back to recover)
19/8/15
Sprint with 10 KB Swings
Sprint (30-50 yards) and perform 10 Kettlebell Swings.
Walk back to the start and immediately repeat for 5-10 times
(NOTE: Make sure you use the time you walk back to recover)
25/4/15
Do the following superset as many times as possible in 10 minutes, resting only when needed. Once the 10 minutes are up, rest 1 minute, and move into the next superset.
1A) Sprint (10 secs)
1B) Alternating Prisoner Lunge (10 reps per side)
25/4/15
Do the following superset as many times as possible in 10 minutes, resting only when needed. Once the 10 minutes are up, you’re done!
2A) Sprint (10 secs)
2B)*Bodyweight Death Crawl (6 reps) <= Weirdest Bodyweight
Exercise
It’s a combination of a jump squat, bodyweight renegade row, 1-arm extended pushup and a squat thrust… and that’s just ONE rep!
27/10/14
Set your timer for 9-minutes. Between EACH sprint, perform 10 pushups and 10 squat jumps. Start out sprinting 10 yards and each new sprint round increase the distance by 10 yards. For example:
-10-yard sprint
-10 pushups and 10 squat jumps
-20-yard sprint
-10 pushups and 10 squat jumps
-30-yard sprint
-10 pushups and 10 squat jumps
-40-yard sprint
-etc. etc. etc.
Complete until the 9-minute timer runs out. Rest ONLY when needed!
If you can’t sprint outside, you can do this on a treadmill, rowing machine, or even do sprints in place increasing the time each new round. For example, 10-seconds of sprints in place the first round, 15-seconds the next, 20-seconds the next, etc.
SPRINT CONDITIONING FOR ABS
Estimated 20 min
Warm-Up
Then :
1A) Sprint (20 m)
1B) Spiderman Climb (10/side), rest 30 seconds
1C) Sprint (30 m)
1D) X-Body Mountain Climber (10/side), rest 30 seconds
1E) Sprint (40 m)
1F) Bodysaw (15), rest 30 seconds
Rest 1 minute and repeat 2 more times
Cool- Down
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Do the following circuit as shown:
Sprint (10 secs), rest 1 minute
Sprint (20 secs), rest 1 minute
Sprint (30 secs), rest 1 minute, then…
Burpee/Spiderman Pushup Combo (10)
Walking Lunges (10/side – 20 total)
Jumping Jacks (30)
Rest 1 minute, then …
Sprint (10 secs), rest 1 minute
Sprint (20 secs), rest 1 minute
Sprint (30 secs), then…
Burpee/Spiderman Pushup Combo (10)
Walking Lunges (10/side – 20 total)
Jumping Jacks (30)
Rest 1 minute, then …
Sprint (10 secs), rest 1 minute
Sprint (20 secs), rest 1 minute
Sprint (30 secs
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Do the following superset as many times as possible in 5 minutes, resting only when needed. Once the 5 minutes are up, move into 2A.
1A) Shuttle Sprint (back and forth 5 times)
1B) Pushup/X-Body Mountain Climber Combo (5)
Do the following circuit ONE time, resting only when needed
2A) 20m sprints (As many as possible in 1 minute)
2B) Hand Walk-outs (As many as possible in 1 minute)
2C) 40m sprints (As many as possible in 1 minute)
2D) Plank (Hold for 1 minute)
Rest 1 minute, then…
Do the following 3 times:
3) Rolling Plank (20 secs each position), then rest 20 secs
Stretch as needed
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Find a hill about 25m long
Do the following circuit ONE time, resting as shown:
Hill Sprints (5) – recovery is walking down the hill
KB or DB Swings (30)
Rest 1 minute
Hill Sprints (4)
KB or DB Swings (30)
Rest 1 minute
Hill Sprints (3)
KB or DB Swings (30)
Rest 1 minute
Hill Sprints (2)
KB or DB Swings (30)
Rest 1 minute
Hill Sprint (1)
KB or DB Swings (30)
Indoor option – replace hill sprints with any sprinting exercise substitution for 10 seconds followed by 15 seconds of rest.
Replace KB Swings with Total Body Extensions
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Do the following in any manner you choose and rest when needed. For example, you can do 1 sprint followed by 10 bodyweight squats, then 10 swings, etc.
Sprints (25m) (12)
Renegade Row (30/side) or Single Arm Strap Row (30/side)
Lunge Jumps (30/side)
1-Arm KB or DB Swings (30/side)
Indoor option:
Replace 25m sprints with any sprinting exercise substitution for 10 seconds
Replace Renegade Rows with Bodyweight Renegade Rows
Replace 1-Arm KB Swings with Total Body Extensions (moderate pace – 60 total)
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Do the following supersets as shown:
1A) KB or DB Snatch (15/side)
1B) Shuttle Sprint (15 secs)
Rest 1 minute and repeat 2 more times, then…
2A) Goblet Squat (20)
2B) Sprint (15 secs)
Rest 1 minute and repeat 2 more times, then…
3A) Renegade Pushups, Suspended Pushups, or Regular Pushups (15-25)
3B) Shuttle Sprint (15 secs)
Rest 1 minute and repeat 2 more times
Indoor option:
Replace the KB/DB Snatch with 30 Jumping Jacks
Replace Shuttle Sprint with Skater Hops
Replace Goblet Squat with Bodyweight Squats
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Do the following circuit as many times as possible in 20 minutes, resting only when needed.
Sprint (40 yards)
1-Arm DB Squat & Press (15/side)
Shuttle Sprint (back and forth 6X)
Goblet Switch Lunge (10/side)
Sprint (40 yards)
X-Body Mountain Climber (20/side)
Indoor option:
Replace the 40-yard sprint with any sprinting exercise substitution for 15 seconds
Replace 1-Arm DB Squat and Press with Y-Squat (30 reps)
Replace Goblet Switch Lunge with Bodyweight Switch Lunge
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Do the following circuit 3 times, resting as shown:
Javelin Reverse Lunge (10/side)
Jump Rope (30 secs) or Jumping Jacks (30 secs)
Sprint (30 secs)
Rest 1 minute
Javelin Forward Lunge (10/side)
Skater Hops (30 secs)
Sprint (30 secs)
Rest 1 minute
Indoor option:
Replace Javelin Reverse Lunge with TD Reverse Lunge
Replace Javelin Forward Lunge with TD Lunge
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Do the following circuit as shown. So you’ll start with the Goblet Jump Squat for 20 seconds, followed by rest 10 seconds and then do that 3 more time for a total of 4 rounds. Then you’ll proceed to the next exercise, etc. etc.…
Goblet Jump Squat (20 secs), rest 10 secs – 4X
T Pushups (20 secs), rest 10 secs – 4X
Strap Row, 2-Arm DB Row or Bodyweight Row (20 secs), rest 10 secs – 6X
KB or DB Swings (20 secs), rest 10 secs – 6X
Rest 1 minute and then…
Sprint (10 secs), rest 20 secs – 8X
Indoor option:
Replace Goblet Jump Squat with Jump Squats
Replace KB Swings with Total Body Extensions
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1A) 1-Leg Assisted Squat or Split Squat (15/side)
1B) Strap Ab Fall out or Inchworm (15)
1C) Shuttle Sprint (20 secs)
Rest 1 minute and repeat ONE more time
2A) Strap Squat and Row (15) or BW Squat (15) followed by Bodyweight Row (15)
2B) Strap X-Body Mountain Climber or X-Body Mountain Climber (15/side)
2C) Sprint (20 secs)
Rest 1 minute and repeat ONE more time
3) Shuttle Sprint (20 secs)
Rest 1 minute and repeat 5 more times
Indoor option:
Replace shuttle sprint with Skater Hops
________________________________________________
Find a hill that is about 25m.
Complete 12 hill sprints and rest as needed. Once you complete 12 sprints, rest 1 minute and proceed to:
Death Crawl or Bodyweight Death Crawl (5)
Rest 30 secs and repeat 3 more times
Indoor Option – replace the hill sprints with any sprint exercise substitution for 10 seconds (remember – go HARD!)
_________________________________________________________
Do the following circuit as many times as possible in 10 minutes, resting only when needed. Once the 10 minutes are up, rest 1 minute and proceed to the second circuit.
1A) Strap Spiderman Pushup or Spiderman Pushup (4/side)
1B) Sprint (20 m)
1C) Strap Jackknife or Squat Thrust (8)
1D) Sprint (20 m)
1E) Bodyweight Triple Squat (8)
1F) Sprint (20 m)
Do the following superset as many times as possible in 5 minutes, resting only when needed.
2A) Shuttle Sprint (back and forth 4X)
2B) KB or DB Swings (15)
Indoor option:
Replace the sprint for 20 yards with any sprinting exercise substitution for 10 seconds.
Replace the KB/DB Swings with Total Body Extensions
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KB or DB Snatch (10/side)
Sprint (30 secs)
Rest 1 minute and repeat 5 more times
Note – you can replace the Snatch with Total Body Extensions or Jumping Jacks (20 reps)
_______________________________________________________
(Note: If you have not sprinted in a while, please be sure to start by going 80-85% of your full speed the first week. Build up to going 100% over the course of 5 sprint workouts)
Sprints
Perform EIGHT 60-80 yard sprints at your highest speed possible.
Rest as long as needed between sprints.
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During this workout, you will be completing a series of 7 sprints and 2 different plyometric exercises trying to complete the workout as quickly as possible:
7-50 yard sprints
• After each sprint: complete 15 broad jumps and 15 side hops each leg
Be sure to take enough rest in order for your body to recover between sets. It is better to rest longer and go harder during the workout than to try and complete the sprint or jump with bad form.
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(Note: If you have not sprinted in a while, please be sure to start by going 80-85% of your full speed the first week. Build up to going 100% over the course of 5 sprint workouts)
Sprints
Perform EIGHT 60-80 yard sprints at your highest speed possible.
Rest as long as needed between sprints.
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Hill Work
NOTE: If you do not have access to a hill, complete the same workout below on a track or field.
Hill Workout
Using a hill 25 – 50m in length and after warming up, you are to complete 10 full speed hill
sprints. Your rest period is the walk down the hill.
Remember: You want to be sprinting FULL SPEED during your sprints. Focus on driving as hard as you can to the top on each round.
Once finished with your 10 hill sprints, take a 2-3 minute rest then complete:
Hill Broad Jumps: 5 rounds at 25m each.
Your goal for this is to explode and jump as far as you can up the hill on each repetition. The more you explode, the more you will get out of the movement.
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Speed Training
6 full speed sprints at 70m*
*Jog the first 5m, then once you hit the 10 yard mark explode into your sprint for the remaining 65m.
-Rest 90 seconds in between sprints and complete 6 full sprints.
Once you complete the 6 sprints, rest 2-3 minutes then complete the following:
Shuttle Runs
Mark off 5m, 15m, 25m, and 30m with a cone on each spot (you can also
use water bottles, towels, etc. Just anything to mark those spots.)
Shuttle Sprints (see diagram below): Sprint to the 10 yard mark, plant quickly and sprint back to the start. Once you reach the start, plant again and sprint to the 15m mark. Plant quickly and sprint back to the start. Plant at the start and sprint to the 25m mark, plant and sprint back. Plant quickly at the start and sprint as fast as possible straight through the 30m mark.
Rest 90 seconds and complete 4 TOTAL rounds.
Really focus on planting as quickly as possible and EXPLODING out each time you plant and change directions.
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To Be Done 6 Days Per Week For The Next 2-weeks:
Workout: 6 Total Sprints at 50 – 70m each.
Rest as long as needed between sprints and repeat until you have completed all 6 sprints.
*Remember: Sprints should be place AFTER weight training sessions OR 3-4 hours before or after. On non-weight training days, do them whenever is convenient.
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Perform each exercise for 30 seconds and do as many reps as possible, with good form. Rest for 30 seconds at the end of the circuit. Repeat for a total of 5 rounds.
A) Sprinter Start (Right) x 30s
B) Sprinter Start (Left) x 30s
C) Run in Place x 30s
– Rest 30s
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NOTE: Make sure you WARM UP for 5 mins before sprinting.
A) Run or Bike Sprint x 20s
– Rest 40s
Repeat for 10 rounds total
NOTE: Take a longer rest break if necessary
Record your distance each sprint if possible and aim to do the same each round.
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A) Hill or Stairs Sprint x 30s
– Rest 30s
Repeat for 10 rounds total
NOTE: Take a longer rest break if necessary
Record your distance each sprint if possible and aim to do the same each round.
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Perform 7 full speed sprints at 50-80 yards each. Rest as long as needed between sprints.
If you do not have access to a track or field, perform 7 sprints-in-place at 30-seconds each.
Other sprinting options are jumping jacks, jump rope, or burpees.
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WARM-UP
Then:
WORKOUT
2 minute walk
30 second sprints, 1 minute walk
repeat sprints and walk for 20 minutes
10 pushups (fast), 30 crunches (slow)
Repeat pushups and crunches 5 times
COOLDOWN
Stretch
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