APRIL 25

DAY 1: (WEEK 1)

AIM: Todays aim is to increase the strength of upper

extremities and core muscles

WARM UP : 10 MINS

WORK OUTS REPS SETS

PUSH UPS 10 2
SIT UPS 10 2

COOL DOWN : 10 MINS

APRIL26
DAY 2:

AIM: Todays aim is to strengthen the upper

extremities, core muscles and calf muscles .

WARM UP: 10 MINS

JOGGING AND CYCLING

WORK OUTS REPS SETS

PUSH UPS 10 2
SIT UPS 10 2
LEG PRESS 15 2

COOL DOWN : 10 MINS

APRIL 27

DAY 3:

AIM:TODAYS AIM IS TO INCREASE THE AEROBIC CAPACITY OF

THE ATHELET.

WARM UP AND STRETCHING : 10 MINS

CYCLING AND TREADMILL:

APRIL 28

DAY 4

AIM : TODAYS AIM IS TO STRENGTHEN THE UPPER EXTREMITIES

WARM UP AND STRETCHING : 12 MINS

APRIL 29

DAY 5

AIM : TODAYS AIM IS TO

MAY 2

DAY 1: (WEEK 2)

AIM: Todays aim is to increase the athelets speed of

sprinting by using over speed training .

WARM UP AND STRETCHING : 8 TO 12 MINS

WORK OUTS MINUTES

DOWN HILL SPRINTING 20 TO 30 MINS

COOL DOWN : 10 MINS

MAY 3
DAY 2:

AIM: Todays aim is to continue with the strength

training for lower extremities .

WARM UP : 8 TO 12 MINS

WORK OUTS REPS SETS

DOUBLE LEG CALF 20 3
RAISE
QUADRICEPS 15 3
STRENGTHENING

COOL DOWN : 8 TO 12 MINS

MAY 4
DAY 3 :

AIM : TODAYS AIM IS TO INCREASE THE SPEED BY THE SAME

OVER SPEED TRAINING .

WARM UP AND STRETCH :8 TO 12 MINS

WORK OUTS MINS

DOWN HILL SPRINTING 20 TO 30 MINS

COOL DOWN:8-12 MINS

MAY 5
DAY 4 :

AIM : TODAYS AIM IS TO STRENGTH BOTH UPPER AND LOWER

EXTREMITIES .

WARM UP : 8 TO 12 MINS

WORK OUTS REPS SETS

DOUBLE LEG CALF 20 2
RAISE
LEG PRESS 15 2
PUSH UPS 15 2

COOL DOWN:8-12 MINS

MAY 6
DAY 5

AIM : TODAYS AIM IS TO INCREASE THE SPEED AGAIN USING

OVER SPEED TRAINING.

WARM UP AND STRETCHES – 8-12 MINS

WORK OUTS MINS

OVER SPEED TRAINING 30 MINS

COOL DOWN: 8 – 12 MINS

MAY 9
DAY 1 : ( WEEK 3 )

AIM : TODAYS AIM IS TO INCREASE SPEED

WARM UP AND STRETCHING :10 MINS

WORK OUTS REPS SETS

SQUAT JUMP 6-10 3
LATERAL CONE JUMP 6-10 2

COOL DOWN :8 -12 MINS

MAY 10
DAY 2

AIM : TODAYS AIM IS TO SPEED AND

WARM UP AND STRETCHING :8 -12 MINS

WORK OUTS MINS

DOWN HILL SPRINTING 20 MINS

WORK OUTS REPS SETS

LATERAL CONE JUMP 8 - 10 3

COOL DOWN : 8 – 12 MINS

MAY 11
DAY 3

AIM : TODAYS AIM IS TO INCREASE THE SPEED ENDURANCE OF

THE ATHELET.

WARM UP :8 -12 MINS

WORK OUTS MINS

2.4 KM RUN TEST COMPLETED IN 20 MIN

COOL DOWN : 8 -12 MINS

MAY 14
DAY 6

AIM : TODAYS AIM IS TO INCREASE THE SPEED OF THE ATHELET

USING OVER SPEED TRAINING.

WARM UP : 8 – 12 MINS

WORK OUTS MINS

DOWN HILL SPRINTING 20 MINS

COOL DOWN : 8 – 12 MINS

MAY 16
DAY 1 : ( WEEK 4)

AIM : TODAYS AIM IS TO INCREASE THE SPEED ENDURANCE

LEVEL BY PERFORMING 2.4 KM RUN .

WARM UP: 8-12 MINS

WORK OUTS MINS

2.4 KM RUN COMPLETED IN 9 MIN

COOL DOWN : 8 – 12 MINS

MAY 17
DAY 2

AIM :TODAYS AIM IS TO INCREASE THE SPEED AND

WARM UP : 8 – 12 MINS
WORK OUTS MIN
DOWN HILL SPRINTING 30 MINS

WORK OUTS REPS SETS

BOX JUMPS 8 -10 2

COOL DOWN : 8 -10 MINS

MAY 20
DAY 5

AIM: TODAYS AIM IS TO CONTINUE WITH THE STRENGTHENING

EXERCISE FOR BOTH EXTREMITIES

WARM UP : 8 – 12 MINS

WORK OUTS REPS SETS

PUSH UPS 20 2
SIT UPS 20 2
QUADRICEPS 15 2
STRENGTHENING
DOUBLE CALF RAISE 25 2

COOL DOWN : 8 -12 MINS

MAY 22
DAY 7

AIM : THIS SESSION IS CONCERNED WITH THE SPEED

PERFOMANCE AND ENDURANCE OF THE ATHELET.

WARM UP :8 – 12 MINS