The First Workout Of The Day: Sprint and Plyometric Drills

The main focus is on correct body posture, correct execution and fast ground-to-ground time. The drills are as follows: 1 - Ankling (toe up - heel up - step over opposite ankle). 2 - Heel raises (toe up - heel up - heel to hamstring) ... NOT butt kicks. 3 - Alternating L&R fast leg cycles. 4 - Double cycles, LL&RR. 5 - Continuous R cycles. 6 - Continuous L cycles. ... Each drill is done for 30 meters, 2-4 times on each leg with around 60-90 seconds rest in-between. Plyometrics and bounds are also done during the first workout. The idea behind the plyo's and bounds is to get your body use to exploding and becoming extremely powerful at the point in which your foot/feet makes contact to the ground. That's the name of the game in the 100 meters. People with bad shins or ankles may have a hard time doing some of these exercises so be careful! The following is the list of plyo's and bounds : 1. 2. 3. 4. 5. 6. 7. Straight leg bounding. Alternating single leg bounds. "Skip-bounds" for height. "Skip-bounds" for distance. 42in. box jumps 4x5. Standing long jump for distance. ...Except for the box jumps, each exercise is done three times...

After the first session it's important to do a good cool down. spend 10-15 minutes stretching out and even doing some of the same things used in my warm-up. The Second Workout Of The Day: General Conditioning

The second workout of the day is where the greater part general conditioning is done. Throughout the weeks to come, the workouts change, but the general principle is the same. Monday Flying 30's barefooted in the grass, (3 sets of 3) ... 2-3 minutes rest in-between each rep, and around 10 minutes in-between each set. At this point in time, these aren't that fast, mainly working on form and technique learned from the first session. - After the 30's, take a 10-minute rest and then I perform 5-7 "Power Hills." This is sprinting at around 80% up a hill that is around a 10-degree incline. The hill I use is close to 100 meters, be creative and use what's available to you. The purpose of these is to really work on your drive phase, power and sprinting form/technique. Typically I wait around 4-5 minutes in-between each one. Have fun! - When you're done be sure to cool down again and take in plenty of fluids. Tuesday - No running done today, but after the workout you'll wish you wouldn't have found this article. Again, warm-up enough to where you're getting a good sweat, even though you're not running you're about to put your body through some pain. - The first thing you'll do is standing-in-place-running-arm swings. Sound simple enough? I thought so! You will perform these with dumbbells, anywhere from 5lbs to 25lbs depending on gender and strength... DON'T cheat yourself. I use 20lbs and it's not easy! I do this 10 times, 60 seconds on with 60 seconds off. The first 40-45 seconds is at a brisk pace, the last 15-20 seconds is all out sprinting of the arms. Be sure to pump your arms without recruiting all of your major muscles, try staying up tall using good technique. Make sure you get FULL range of motion.

- The final exercise is what we call "Bulgarian Dips." This is possibly one of the most painful exercises I have ever performed. Each leg is used twice, for a series of 2-minute holds and gradual movements ... and the entire exercise is performed holding onto dumbbells at your side. This exercise is somewhat difficult to explain, but I'll do my best! - Using the single leg squat positions have your back foot on a chair, and your front foot extended out in front of you. Begin by taking 30 seconds to GRADUALLY go down into a parallel position, and then hold for another 30 seconds. At 1 minute, begin slowly rising for 30 seconds until you're half way up, hold for 15 seconds, then spend the final 15 seconds finishing until your front leg is locked out and you're standing again. Now do that to each leg twice, never taking more than 2 minutes rest inbetween each set. - It's important keep you're back tall and never let your knees touch the ground. - Also, use a challenging dumbbell weight ... I use 20 lbs. Wednesday - Rest and Recovery. Thursday - Today I attack the cardio system with a great aerobic workout. Again, perform a good warm-up; make sure everything is working and loose. The workout won't take that long but it's going to definitely wear you out. - It's simple; find sand, whether it's on a beach or your local long jump pit. Make sure the sand you use isn't packed and hard. The deeper and softer the better. What you're performing is in-place running, focusing on high knees and aggressive arm swings. - The workout is performed like the in place weighted arm swings ... 10 sets of 60 seconds on with 60 seconds off. The first 40-45 seconds is very brisk, with the last 15-20 seconds being all out sprinting in place. - Cool down and go lift weights! Friday - Today's workout is the same as Monday's, minus the flying 30's. - Anywhere from 5-8 "Power Hills," with rest depending on what you want to accomplish. Personally, I take plenty of rest in-between each sprint to make certain my power and sprint mechanics stay as sharp as possible throughout the entire workout. - For those of you want more cardio, run them continuously adding in a jog to the bottom of the hill. Though after a couple, you'll begin sacrificing your power output and possibly your ability to sprint up with crisp technique. - Cool down. Saturday - Today's workout is used for active recovery. - After a week of hard training your body needs to rest and repair the damages you inflict upon it. These activities help restore neural fatigue, your body's physiological state and even emotional restoration. - There are many different ways to actively rest your body: light jogging, walking, swimming, cycling, etc. Even getting a massage would be an excellent idea today. - What I choose to do is ocean swimming, snorkeling or just taking a few laps in a pool. The best part about being in the ocean is the chilly water combined with the waves "massaging" your body.

- Rest is necessary, as my coach says, People sometimes see it as a bad thing, but without rest your body never has time to profit from all of the hard work that you put in. - Different people recover in different ways. No one is exactly the same; one workout may be beneficial for one person, yet insufficient or harmful to the next. For some people, working out less is actually better for them. The more a particular person is stressed either physically or emotionally, the more they need to focus on their recovery process. - Sleep, nutrition, and water intake are the obvious ways to help, but are frequently neglected. It's important to keep an eye on all these things in order to make the most out of your efforts. The Third Workout Of The Day: The Weight Room.

The last session of the day is entirely weight room oriented! Monday and Thursday focus on lower body; Tuesday and Friday focus on the upper body. After lifting, I finish up with some kind of ab work. I like to use a lot of the basics like crunches, weighted decline board sit-ups, and hanging knee-ups/leg raises. But you can do whatever you need to do for the best result Monday: Snatch - 3x6 View Squat - 5x5 View Straight legged dead lift - 3x5 View 1 leg alternating curls - 3x8 View Seated calf raises - 3x8View Ab/Ad machine - 3x8

Tuesday: Dumbbell bench press - 3x10 View Dumbbell military press - 3x8 View Pull downs - 3x8 View Bicep curls - 3x8 View Triceps extensions - 3x8 View Forearm curls 3x8 View

Thursday: Friday: Bench pull - 5x5 (Like T-Bar rows but by lying on a bench with a barbell underneath.) Dumbbell push press - 3x8 View Dumbbell bench press - 3x8 View Bicep curls - 3x8 View Forearm curls - 3x8 Power clean "pulls" - 3x6 View Squat - 3x8 View Power Shrugs - 2x6 View Good mornings - 3x8 View Ab/Ad machine - 3x8 View Seated calf raises - 3x8 View