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Sprinter/Hurdler Pods: This Week's Workouts

Posted on 11/02/2020

Sprinters and Hurdlers: Workout Plan for 2/22-2/26

Monday: one-mile or eight-minute light jog; 2xA skips; 2xBskips; leg swings; strides; 3xbleacher circuits; plyos to follow.

One bleacher circuit: 10 x to the top of the stairs (high knees, strong arms, hit every step), jog 200m, stride 200m, 4 minute recovery.

Recommended plyos: 4x20m lunge walks; 3xpushups (as many as you can do); 4x5 frog jumps; 3x45s planks; 3x25s c-ramps; 3x10 lunge jumps; 3x30s lemon squeezers; stretch

Tuesday: one-mile or eight-minute light jog: 2xA skips; 2xBskips; leg swings; 15xgrass diagonals (stride diagonally across the field, jog the endzone, 15 total strides); cool down, stretch (avoid fields with uneven ground). 

Wednesday: one-mile or eight-minute light jog; 2xA skips; 2xB skips; leg swings; 1x300m@75%; 8x30-30-30 (75%-90%-75%); 1x300m@75%; coold down; core

Thursday: one-mile or eight-minute light jog; 2xA skips; 2xBskips; leg swings; strides; block starts or three-point stance starts: 8x10m starts, 2x30m starts. If you can get to a track (UCD or one of the Jr Highs) great. Or, you can do this on grass (avoid fields with uneven ground). Plyos to follow.

Recommended plyos: 4x20m lunge walks; 3xpushups (as many as you can do); 4x5 frog jumps; 3x45s planks; 3x25s c-ramps; 3x10 lunge jumps; 3x30s lemon squeezers; stretch

Friday: one-mile or eight-minute light jog; 2xA skips; 2xB skips; leg swings; 2 strides; 6-8x 200m at 75% of max speed; 2 minutes recovery. You can do these on a track or on grass (avoid fields with uneven ground); cool down, stretch.