*NOTE: You should have taken 1 day off before beginning this workout. Example, if you did Phase 1: Week 1: Day 1 on Monday, today should be Wednesday.

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)

 

(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%

*Rest 24 hours before beginning Phase 1: Week 1: Day 3.