Sunday, September 1, 2013

speed agility program for Sept

To the USM track squad - I am looking forward to working with you this year. I have high hopes for you all, nationals is our goal and I know you can get there. We will work hard, we will eat smart, you will rest and recover when asked to, and leave the workout planning up to the coaches. We have your back and we are ready to roll.... are you? I have no idea what this program is doing with my typing. Weird.
USM 2013-2014 Jumpers, Sprinters, Throwers  Speed, Plyo, agility workouts 
Tuesday                                              Thursday                                            Friday                             
Ray Miller ParkRay Miller ParkMcGilley
warmupwarmupwarmup50 jj
300-200-300 walk back (r5) 5x20,4 x30,3 x40,3 x30,run courtpush ups 25
2x500 walk back (r5)3x40, 2 x50, 1x60, 5x30run courtsquats 25
500, 300, 200, 300,walk back (r5)    (r10) x 2 setsrun court50 jjsplit
300,then @ 200 full speedrun courtpush ups 25staggered
run courtsquats 25sumo
run court50 jjclap under
run courtpush ups 25staggered
run courtsquats 25box/bench
Rest 33 sets
10-SepSept 12 Coach Crystal13-Sep
Ray Miller ParkMcGilley Gym go to Genesis bikesRay Miller Park
4x100 25Sec r 2 sets 3 min RSpin 1m 75%, easy 30 secPlyoball partner side pass 20 ea
200 30sec r 200  r 3min 2 setsSpin 1m75%, easy 30 secPlyoball partner twist backto back 20 ea
300  45 sec r 100 r 3min  2setsSpin 1m75%, easy 30 secplyoball over and under partner 20 ea
2 x 300 full effort, full recoverySpin 1m 75%, easy 30 secladder 2 steps in ea
spin 20 sec hill 90%, easy 40 secladder 1 step in ea
spin 20 sec hill 95%, easy 40 secladder side 2 in
spin 20 sec hill 95%, easy 40 secladder side 1 in
spin 30 sec 65%, spin 30 sec 40%  ladder 2 in 2 out
spin 30 sec 75%, spin 30 sec 50%ladder ffobbo
spin 1 min 50%5 hurdles x 5 12", 18" 24"
LV track parking lotRay Miller ParkMcGilley Gym
warm up jog 1 milewarm up fast/slow dynamicsRun court Sept 13 workout
10 x hills south of trackParachute 60s x 10
 street bottom/ top walk dwn
LV Track parking lotMcGilley GymVolleyball sand pit
stadiums 16 ups hitting  Sept 13  wkout 25 ea plyoball partnerankle hops 25
every step quick, walk downLadder A's, b's high knees, butt kicksbunny hops 25
5 hills south of trackcarioca, ffobbo, tuck jumps, 180 rocket straddle,
frog hops 25
 SLJ 10
St Triple 5
Rockets 25
x 3 5 min rest after set

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