The SpeeDemon's Speed Training Blog

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

Archive for December, 2009

Physical Conditioning for Sprints – Progress Report Week 12

Posted by The SpeeDemon on December 27, 2009

Following is a wrap up of my training activity for Week twelve.  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.  I admit that I basically took this week off; however, that is OK.  There will be times when we don’t get adequate training for one reason or another.  For me, it’s the weeek of Christmas. 

 
Sunday:
 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 Stretches.

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

  Afternoon
  Evening
     Bowling

Tuesday:
  Morning
     Dynamic Stretches.
    
Heel raises  (175) 
  Afternoon
  Evening
     Light  Stretches.

Wednesday:
   Morning
     Dynamic Stretches.
     Heel raises (175)

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

Thursday:
  Morning
    Dynamic Stretches.
    Heel raises  (175)  
 
 Afternoon

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

Friday:
    Morning
     Dynamic Stretches.
     Heel raises (175)
  Afternoon 
  Evening

     Light Stretches.

 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 don’t physically take too much out of you.

Note:  I have tailored this training regimen based on my individual needs with consideration for my current fitness level, time frame for peak performance, and the events I am preparing for. You should tweak it for needs, time frame, and events. Feel free to ask questions, leave comments, and share some of the things you do in preparation for your upcoming track season.

Find more Sprint Training Info @  www.peytonproject.com

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