Phase 1: Week 1

DAY 1

Warm-Up Before Each Workout

  • Knee hugs (1 x 10 yards)
    • Hip stretch (1 x 10 yards)
    • Walking toe touch (1 x 10 yards)
  • Quad stretch (1 x 10 yards)
  • Lateral lunges (1 x 10 yards)
  • Walking front kicks (1 x 10 yards)
  • Walking lunges with arm action (1 x 10 yards)
  • Front skips (1 x 10 yards)
  • Side skips (1 x 10 yards)
  • Side shuffles (1 x 10 yards)
  • Karaoke (1 x 10 yards)
  • Backwards run (1 x 10 yards)
  • Bounding (1 x 10 yards)
  • Push ups (1 x 25)
  • Arm action drills (1 x 20 seconds each way)
  • Hip circles or fire hydrants (1 x 7)

The Work

(Rest periods are 1 minute-1minute 30 seconds)

Acceleration

    • First gear technique 3 reps x5 yards (quick feet)
  • Second gear technique 3 reps x5 yards (high knees & arm drive)
  • Third gear 3 reps x10-15 yards ( sprint 70%-90% effort, focus on knee drive and arm drive)
  • First gear, into second gear, into third gear (quick feet, high knees, sprint 10-15 yards)

Stance and Sprints:

  • 6 reps x10 yard dash (falling starts, 2 point stance, 3 point stance Xs 2 for each stance for 6 total reps of 10 yard sprints)

Weight room work:

  • Back Squats: 3×8-12 @ 70-80%
  • Split Squats: 3×8-12 each leg
  • Romanian Deadlifts: 3×8-12
  • Reverse Hyperextensions: 3×12-15

DAY 2

Warm-Up Before Each Workout

  • Knee hugs (1 x 10 yards)
  • Hip stretch (1 x 10 yards)
  • Walking toe touch (1 x 10 yards)
  • Quad stretch (1 x 10 yards)
  • Lateral lunges (1 x 10 yards)
  • Walking front kicks (1 x 10 yards)
  • Walking lunges with arm action (1 x 10 yards)
  • Front skips (1 x 10 yards)
  • Side skips (1 x 10 yards)
  • Side shuffles (1 x 10 yards)
  • Karaoke (1 x 10 yards)
  • Backwards run (1 x 10 yards)
  • Bounding (1 x 10 yards)
  • Push ups (1 x 25)
  • Arm action drills (1 x 20 seconds each way)
  • Hip circles or fire hydrants (1 x 7)

The Work

(Rest periods are 1 minutes 30 seconds-3 minutes after long runs)

Top Speed 

    • First gear A-shuffle 3 reps x5 yards (fast feet)
  • Second gear High stepping 3 reps x5 yards (power into the ground)
  • 20 yard sprints 3 reps x20 yards (70%-90% effort, focus on stride length and arm drive)
  • First gear, into second gear, into third gear (A-shuffle, high knees, sprint 20 yards stay up right)

Sprints:

  • 4 reps x40 yards

Weight room work

  • Power Clean – 3×3-6 @ 60-70%
  • Clean Pulls – 3×3-6x @60-70%
  • Push Jerks – 3×3-6 @ 60-70%

DAY 3

Warm-Up Before Each Workout

  • Knee hugs (1 x 10 yards)
  • Hip stretch (1 x 10 yards)
  • Walking toe touch (1 x 10 yards)
  • Quad stretch (1 x 10 yards)
  • Lateral lunges (1 x 10 yards)
  • Walking front kicks (1 x 10 yards)
  • Walking lunges with arm action (1 x 10 yards)
  • Front skips (1 x 10 yards)
  • Side skips (1 x 10 yards)
  • Side shuffles (1 x 10 yards)
  • Karaoke (1 x 10 yards)
  • Backwards run (1 x 10 yards)
  • Bounding (1 x 10 yards)
  • Push ups (1 x 25)
  • Arm action drills (1 x 20 seconds each way)
  • Hip circles or fire hydrants (1 x 7)

The Work

(Rest periods are 1 minute-1minute 30 seconds)

Force Absorption: Focus on sticking each landing with good form and posture

  • Depth drops 3 reps x6 with both legs (step off of a 10,12,14, inch box or stable apparatus)
  • Single leg depth drops 3 reps x6 each leg (step off of a 10,12 inch box or stable apparatus)
  • Broad jumps 3 reps x5 (stick the landing for 3 seconds in between each jump)

Force Production

  • Depth drops 3 reps x6 with both legs with a vertical reactive jump (step off of a 10,12,14, inch box or stable apparatus)
  • Vertical jump bounding 3 reps x 15-20 yards (explosively jump high in the air off 1 leg at a time and pump arms)
  • Forward bounding 3 reps x 10-20 (explosively jump forward as far as you can off 1 leg at a time and pump arms)

Weight room

  • Eccentric back Squats: 3×6-10 @ 50%-60%
  • Leg curls (3 second negative) 3×8
  • Lateral crab walks (with band around ankles) 3×12-15 steps each way