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Archive for October, 2009

Physical Conditioning for Sprints – Progress Report Week 4

Posted by The SpeeDemon on October 31, 2009

Following is a wrap up of week four’s training activity.  Time to start taking matters a little more serious keeping in mind – it is still very early in the season.    This is the time of year to focus on strength and flexibility to enable us to handle the demands of increased power sprinting  as the season progresses.        


Sunday:
 Morning
    Light Stretch.
    Heel raises  (200)  
    Sit-Ups (60)
  Afternoon
    One mile jog on the track. 
    Lunges 20 Left & 20 Right)
  Evening
    Light Stretch.

Monday:
  Morning
    Light Stretch.
    Heel raises  (200)  
    Sit-Ups (60)
  Afternoon
    One mile jog on the track. 
    One legged hops up High School Stadium stairs (5 left & 5 right).
  Evening
    Lunges (20 Left & 20 Right)  
    Light Stretch.

Tuesday:
  Morning
    Light Stretch.
    Heel raises  (200)  
  Afternoon

    Weight Training (Leg and Arm Press, Leg Lift)
  Evening
    Lunges (20 Left & 20 Right)  
    Light Stretch.

Wednesday:
  Morning
    Light Stretch.
    Heel raises (200) 
    Sit-Ups (60)
 Afternoon
   Three lap warm-up.
   Drills (High Knees, Rat-A-Tats, Single legged Hops).

   150 Meter Sprints (3 @ 80%)
   100 Meter Sprint (1 @ 85%)
   One lap cool-down.
 Evening
   Lunges (20 Left & 20 Right)  
   Light Stretch.

Thursday:
  Morning
     Light Stretch.
     Heel raises  (200) 
   Afternoon
   Evening
     Weight Training (Leg and Arm Press, Leg Lift)
     Lunges (20 Left & 20 Right)
     Light Stretch.

Friday:
  Morning
    Light Stretch.
    Heel raises  (200) 
    Sit-Ups (60)
  Afternoon
    Three lap warm-up.
    Drills (High Knees, Rat-A-Tats, Single legged Hops).
    200 Meter Sprints (2 @ 80%)
    One lap cool-down & Light Stretch.
  Evening
    Lunges (20 Left & 20 Right)  
    Light Stretch.

Saturday:
    Rest.

Find more Sprint Training Info @  www.peytonproject.com

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