Week 11:

Quality and Consistency.

This week might feel repetitive on the track—but that’s where the growth happens.
Dial in on how your body moves through space. Pay attention to which muscles are firing, and how your body reacts with each step as you drive off the ground.

  • Workout 61

  • Date: Monday August 4th

  • Goals:

    • Focus on the mechanics of running fast, more than the speed you are running.

    • Have Fun

Warm up:

  • 2:30 Minute Jump Rope

  • In 10 Yards do the following down and back

    • Bear Crawl, Forward and Reverse

    • Carab Walk, Forward and Reverse

    • Deep Lunge and Twist

    • Active Spiderman

    • Quad Stretch and Touch Toes

    • 3 Air Squats with 1 Broad Jump

  • Then 3 sets in 10 yards down and back.

    • Walk on Toes

    • Walk on Heals

Strength/Speed/Mobility for Running.

3 sets. 10 Yards down and back each movement.

  • Single Leg A Skip.

  • A Skip

  • B Skip

After the 3 sets, do one set of:

  • Karaoke 50 Yards down and back.

Speed Warm Up: Focus On mechanics 50-70% Effort.

3 Sets, walk back to start after each set.

  • 10 Yard Sprint.

  • 5 Yard Back Peddle

  • 15 Yard Sprint.

5 Laps around the Track: Develop Speed.

  • 50 Meter Skip

  • 50 Meter Sprint

  • 100 Meter Walk

    After 1 lap rest 3 minutes.

Record Total Time. Time stops after last walk.

Mobility

  • Roll out and Smash out calves and shins

  • Roll out Hamstrings and Glutes

  • 2 Minutes each Side of Couch Stretch

  • Shadow Box 1 minute

  • Workout 62

  • Date: Tuesday August 5th

  • Goals:

    • Developing Strength and Explosiveness in Legs.

    • Have Fun

Warm up:

  • Bike/Row 3 Min

    • Complete the following in 10 yards down and back.

      -Bear Crawl

      -Crab Walk

      -Active Spiderman

      -Duck Walk

      -10 Squat to reverse Plank

    • Barbell warm up 2x’s

      -5 Good Mornings

      -5 Back Squat

      -5 Strict Press.

Strength: Pausing Front Squat.

2 sets of:

1 sets consist of the following…

  • 4 reps at 65%. 5 Second Pause at bottom.

  • 3 Explosive Broad Jumps.

    -Rest 3 Minutes

  • 3 Reps at 75%. 4 Second Pause at bottom.

  • 3 Explosive Broad Jumps.

    -Rest 3:30 Minutes

  • 2 reps at 80-85%. 3 Second Pause at bottom.

  • 3 Explosive Broad Jumps.

    -Rest 5 Minutes.

Standard: As written.

Intermediate: 4 reps at 55%, 3 reps at 65%, 2 reps at 75%.

Beginner: 4 reps at 45%, 3 reps at 55%, 2 reps at 65%.

Finisher:

10 Minutes:

Choose one of the following.

  • Bike at 60 RPM’s

  • Row at 2:00-2:15 Pace

  • Ski Erg at 2:15-2:30 Pace

  • Light Jog.

*Maintain the same pace the whole 10 Minutes!

Or

  • Max Reps Front squat at body weight.

Mobility.

  • Roll out Legs

  • Pigeon Stretch

  • Couch Stretch

  • Workout 63

  • Date: Wednesday August 6th

  • Goals:

    • Develop Aerobic capacity for running.

    • Strengthen the core and shoulders.

    • Have Fun

Warm up:

2:30 Minute Jump Rope

  • In 10 Yards do the following down and back

    • Bear Crawl, Forward and Reverse

    • Carab Walk, Forward and Reverse

    • Deep Lunge and Twist

    • Active Spiderman

    • Quad Stretch and Touch Toes

    • 3 Air Squats with 1 Broad Jump

  • Then 3 sets in 10 yards down and back.

    • Walk on Toes

    • Walk on Heals

Strength/Speed/Mobility for Running.

3 sets. 10 Yards down and back each movement.

  • Single Leg A Skip.

  • A Skip

  • B Skip

After the 3 sets, do one set of:

  • Karaoke 50 Yards down and back.

Run:

5 Round of:

  • Easy Run 800 Meters.

  • Walk 400 Meters

Record Time

Finisher: Plank

3 Sets of:

  • 1:30 Minute Side Plank Right side.

  • 1:30 Minute Side Plank Left side.

    Rest as needed.

Mobility.

  • Smash out Ankle/Calves/Shins

  • Down Dog, Peddle out Feet

  • Pigeon Stretch

  • Quad Stretch

  • Workout 64

  • Date: Thursday, August 7th

  • Goals:

    • Developing power in the legs and overhead press.

    • Maintaining a consistent pace of power.

    • Have Fun

Warm up:

  • Complete the following in 10 yards down and back.

    • -Bear Crawl

      -Crab Walk

      -Inch Worm

      -Forward Roll

    • 10 Scap Pulls

    • 10 Push Ups

Strength: Heavy 3 Rep Thruster

  • Build up to a Heavy 3 Rep Thruster

12 EMOM:

  • Minute 1: 15 Thrusters.

  • Minute 2: 15 Toes to Bar.

  • Minute 3: 15 Sumo Deadlift High Pull.

  • Minute 4: Rest

Standard: Weight is 50% of 3 Rep Max.

Intermediate: Weight is 40% of 3 Rep Max.

Beginner: Weight is 30% of 3 Rep Max.

Mobility.

  • Deep Squat and reach to the sky with one palm on the ground.

  • Child’s Pose

  • Smash Chest and Shoulders with lacrosse ball.

  • Roll Out Legs

  • Workout 65

  • Date: Friday, August 8th

  • Goals:

    • Understand how your body moves while sprinting.

    • Skipping helps with the mechanics of sprinting.

    • Have Fun

Warm up:

2:30 Minute Jump Rope

  • In 10 Yards do the following down and back

    • Bear Crawl, Forward and Reverse

    • Carab Walk, Forward and Reverse

    • Deep Lunge and Twist

    • Active Spiderman

    • Quad Stretch and Touch Toes

    • 3 Air Squats with 1 Broad Jump

  • Then 3 sets in 10 yards down and back.

    • Walk on Toes

    • Walk on Heals

Strength/Speed/Mobility for Running.

3 sets. 10 Yards down and back each movement.

  • Single Leg A Skip.

  • A Skip

  • B Skip

After the 3 sets, do one set of:

  • Karaoke 50 Yards down and back.

Run:

3 Rounds:

1 Lap of,

  • 50 Meter Skip

  • 50 Meter Walk

Then…

2 Laps of,

  • 100 Meter Run

  • 100 Meter Sprint

  • 200 Meter Walk

    -Rest 5 Minutes Between Sets.

    Record Total Time. Time finishes after last 200 Meter Walk.

Finisher

  • 3 Sets of:

  • 2 Minute High Plank.

    Rest as Needed.

Mobility 1 minute each.

  • Smash out Ankles/Calves/Shins

  • Down Dog peddle out calves

  • Pigeon Stretch

  • Couch Stretch

  • Workout 66

  • Date: Saturday, August 9th

  • Goals:

    • Mobility- To actively engage your muscles in the full range of motion is was intended to move.

Focus: Yoga

Find a 30 Minute Yoga Routine