The SpeeDemon's Speed Training Blog

It's About Speed! Speed!! & More Speed!!! … O Peyton

Archive for November, 2009

Physical Conditioning for Sprints – Progress Report Week 8

Posted by The SpeeDemon on November 28, 2009

Following is a wrap up of my training activity for week eight (Turkey Week).  Preparing yourself physically for athletic events such as Track & Field doesn’t have to be scientific or very structured.  The objective is to stay active with tasks that get the heart rate up for a while and engage in other activities that  strengthen your body.  The final piece is to put a little time in on the technical aspects of your sport.  The weekly activities provided in this BLOG will help you to condition your body for any sport that requires speed to have an advantage. 

 
Sunday:
 Morning
    Dynamic Stretches.

    Heel raises  (175)  
 
 Afternoon
     Three lap run on the track. 
     Drills (High Knees, Rat-A-Tats, Single legged Hops).
     Three 200 meter sprints @ 75%.

     One cool down lap (300 meter jog & 100 meters backpedaling).
     Light Stretches.
  Evening
    Lunges 20 Left & 20 Right)
    Light Stretch.

Monday:
  Morning
     Dynamic Stretches.
     Heel raises  (175) 
     Sit-Ups (50)

     Leg curls (200 with 5 lb. ankle weights)  
Afternoon

Evening
    
Lunges (20 Left & 20 Right)
    Light Stretch.

Tuesday:
  Morning
    Dynamic Stretches.
    
Heel raises  (175) 
  Afternoon
  Evening
    Squats (60)
    Lunges (20 Left & 20 Right)
    L
ight Stretch.

Wednesday:
  Morning
    Dynamic Stretches.
    Heel raises (175)

  Afternoon 
    Weight Training (Leg and Arm Press, Leg Lift)
 Evening

    Lunges (20 left & 20 right)
    Light Stretch.

Thursday:
  Rest:  Thanksgiving

Friday:
  Morning
     Dynamic Stretches.

     Heel raises  (175) 
     Sit-Ups (50)
   Afternoon

   Evening

 Saturday:
      Rest.

Be creative with your work-outs.  I go into each days work-out not knowing exactly what my routine is going to be that day, however;  I do know what areas I would like to concentrate on each day.  Analyze your strengths and weaknesses on a daily basis and work-out accordingly.  Work hard but never too hard.  Start off slow and gradually increase every aspect of your work-outs until you reach the point where tough work-outs do not physically take a lot out of you.

Find more Sprint Training Info @  www.peytonproject.com

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