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  • Track In-Season

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    Ben
    22 views8 pages
    This document outlines a 7-week in-season conditioning program with exercises focused on speed, agility and conditioning. Each week consists of 2 days, with Day 1 including jogging, striders and form runs to sprints. Day 2 includes exercises like speed ladders, medicine ball slams, single-leg Romanian deadlifts, pushups and speed squats, increasing the sets and reps over the 7 weeks. The goal is to progressively challenge athletes with high-intensity interval training to maintain fitness throughout the competitive season.

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    track in season training plan

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    This document outlines a 7-week in-season conditioning program with exercises focused on speed, agility and conditioning. Each week consists of 2 days, with Day 1 including jogging, striders and form runs to sprints. Day 2 includes exercises like speed ladders, medicine ball slams, single-leg Romanian deadlifts, pushups and speed squats, increasing the sets and reps over the 7 weeks. The goal is to progressively challenge athletes with high-intensity interval training to maintain fitness throughout the competitive season.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    22 views8 pages

    Track In-Season

    Uploaded by

    Ben
    This document outlines a 7-week in-season conditioning program with exercises focused on speed, agility and conditioning. Each week consists of 2 days, with Day 1 including jogging, striders and form runs to sprints. Day 2 includes exercises like speed ladders, medicine ball slams, single-leg Romanian deadlifts, pushups and speed squats, increasing the sets and reps over the 7 weeks. The goal is to progressively challenge athletes with high-intensity interval training to maintain fitness throughout the competitive season.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    of 8

    CONDITIONING 1

    WEEK

    Day 1

    TRACK
    I N-SEASO N CO N DI T I O N I N G
    Exercise Sets Reps Rest

    Jog 1 2-3 laps -

    Striders 3 40 yards Walk back to start

    Form Run to Sprint 3 200 + 200 yards Walk back to start

    Day 2

    Exercise Sets Reps Rest

    Speed Ladder - Two Feet In 2 4 30 sec.

    Speed Ladder - Shuffle 2 4 30 sec.

    Speed Ladder - In and Out 2 4 30 sec.

    1A) Med Ball Slams 2 15 sec. -

    1B) Single-Leg RDL 2 15 sec. each leg 30 sec.

    2A) Med Ball Squat Throws 2 15 sec. -

    2B) Band Walk 2 15 sec. each direction 30 sec.

    3A) Push-Ups 2 15 sec. -

    3B) Speed Squats 2 15 sec. 30 sec.

    #170122 (1/17)
    CONDITIONING 2
    WEEK

    Day 1

    TRACK
    I N-SEASO N CO N DI T I O N I N G
    Exercise Sets Reps Rest

    Jog 1 2-3 laps -

    Striders 3 40 yards Walk back to start

    Form Run to Sprint 4 200 + 200 yards Walk back to start

    Day 2

    Exercise Sets Reps Rest

    Speed Ladder - Two Feet In 2 4 30 sec.

    Speed Ladder - Shuffle 2 4 30 sec.

    Speed Ladder - In and Out 2 4 30 sec.

    1A) Med Ball Slams 2 15 sec. -

    1B) Single-Leg RDL 2 15 sec. each leg 30 sec.

    2A) Med Ball Squat Throws 2 15 sec. -

    2B) Band Walk 2 15 sec. each direction 30 sec.

    3A) Push-Ups 2 15 sec. -

    3B) Speed Squats 2 15 sec. 30 sec.

    #170122 (1/17)
    CONDITIONING 3
    WEEK

    Day 1

    TRACK
    I N-SEASO N CO N DI T I O N I N G
    Exercise Sets Reps Rest

    Jog 1 2-3 laps -

    Striders 3 40 yards Walk back to start

    Form Run to Sprint 5 200 + 200 yards Walk back to start

    Day 2

    Exercise Sets Reps Rest

    Speed Ladder - Two Feet In 3 4 30 sec.

    Speed Ladder - Shuffle 3 4 30 sec.

    Speed Ladder - In and Out 3 4 30 sec.

    1A) Med Ball Slams 3 15 sec. -

    1B) Single-Leg RDL 3 15 sec. each leg 30 sec.

    2A) Med Ball Squat Throws 3 15 sec. -

    2B) Band Walk 3 15 sec. each direction 30 sec.

    3A) Push-Ups 3 15 sec. -

    3B) Speed Squats 3 15 sec. 30 sec.

    #170122 (1/17)
    CONDITIONING 4
    WEEK

    Day 1

    TRACK
    I N-SEASO N CO N DI T I O N I N G
    Exercise Sets Reps Rest

    Jog 1 2-3 laps -

    Striders 3 40 yards Walk back to start

    Form Run to Sprint 6 200 + 200 yards Walk back to start

    Day 2

    Exercise Sets Reps Rest

    Speed Ladder - Two Feet In 3 4 30 sec.

    Speed Ladder - Shuffle 3 4 30 sec.

    Speed Ladder - In and Out 3 4 30 sec.

    1A) Med Ball Slams 3 15 sec. -

    1B) Single-Leg RDL 3 15 sec. each leg 30 sec.

    2A) Med Ball Squat Throws 3 15 sec. -

    2B) Band Walk 3 15 sec. each direction 30 sec.

    3A) Push-Ups 3 15 sec. -

    3B) Speed Squats 3 15 sec. 30 sec.

    #170122 (1/17)
    CONDITIONING 5
    WEEK

    Day 1

    TRACK
    I N-SEASO N CO N DI T I O N I N G
    Exercise Sets Reps Rest

    Jog 1 2-3 laps -

    Striders 3 40 yards Walk back to start

    Hill Form Run to Sprint 3 200 + 200 yards Walk back to start

    Day 2

    Exercise Sets Duration Rest

    Mini Hurdle Hops - Two Legs 3 4 30 sec.

    Mini Hurdle - Two Feet to Sprint 3 4 30 sec.

    Mini Hurdle - Shuffle to Sprint 3 4 30 sec.

    1A) Med Ball Slams 2 30 sec. -

    1B) Single-Leg RDL 2 30 sec. each leg 30 sec.

    2A) Med Ball Squat Throws 2 30 sec. -

    2B) Band Walk 2 30 sec. each direction 30 sec.

    3A) Push-Ups 2 30 sec. -

    3B) Speed Squats 2 30 sec. 30 sec.

    #170122 (1/17)
    CONDITIONING 6
    WEEK

    Day 1

    TRACK
    I N-SEASO N CO N DI T I O N I N G
    Exercise Sets Reps Rest

    Jog 1 2-3 laps -

    Striders 3 40 yards Walk back to start

    Hill Form Run to Sprint 4 200 + 200 yards Walk back to start

    Day 2

    Exercise Sets Reps Rest

    Mini Hurdle Hops - Two Legs 3 4 30 sec.

    Mini Hurdle - Two Feet to Sprint 3 4 30 sec.

    Mini Hurdle - Shuffle to Sprint 3 4 30 sec.

    1A) Med Ball Slams 2 30 sec. -

    1B) Single-Leg RDL 2 30 sec. each leg 30 sec.

    2A) Med Ball Squat Throws 2 30 sec. -

    2B) Band Walk 2 30 sec. each direction 30 sec.

    3A) Push-Ups 2 30 sec. -

    3B) Speed Squats 2 30 sec. 30 sec.

    #170122 (1/17)
    CONDITIONING 7
    WEEK

    Day 1

    TRACK
    I N-SEASO N CO N DI T I O N I N G
    Exercise Sets Reps Rest

    Jog 1 2-3 laps -

    Striders 3 40 yards Walk back to start

    Hill Form Run to Sprint 5 200 + 200 yards Walk back to start

    Day 2

    Exercise Sets Reps Rest

    Mini Hurdle Hops - Two Legs 3 4 30 sec.

    Mini Hurdle - Two Feet to Sprint 3 4 30 sec.

    Mini Hurdle - Shuffle to Sprint 3 4 30 sec.

    1A) Med Ball Slams 3 30 sec. -

    1B) Single-Leg RDL 3 30 sec. each leg 30 sec.

    2A) Med Ball Squat Throws 3 30 sec. -

    2B) Band Walk 3 30 sec. each direction 30 sec.

    3A) Push-Ups 3 30 sec. -

    3B) Speed Squats 3 30 sec. 30 sec.

    #170122 (1/17)
    CONDITIONING 8
    WEEK

    Day 1

    TRACK
    I N-SEASO N CO N DI T I O N I N G
    Exercise Sets Reps Rest

    Jog 1 2-3 laps -

    Striders 3 40 yards Walk back to start

    Hill Form Run to Sprint 6 200 + 200 yards Walk back to start

    Day 2

    Exercise Sets Reps Rest

    Mini Hurdle Hops - Two Legs 3 4 30 sec.

    Mini Hurdle - Two Feet to Sprint 3 4 30 sec.

    Mini Hurdle - Shuffle to Sprint 3 4 30 sec.

    1A) Med Ball Slams 3 30 sec. -

    1B) Single-Leg RDL 3 30 sec. each leg 30 sec.

    2A) Med Ball Squat Throws 3 30 sec. -

    2B) Band Walk 3 30 sec. each direction 30 sec.

    3A) Push-Ups 3 30 sec. -

    3B) Speed Squats 3 30 sec. 30 sec.

    #170122 (1/17)

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