Day 23 (Track Session)

A. Bounding

4 x 6 Hurdle Hops

B. Warm-Up

3 x 400m Run (Moderate Pace)

Rest 3 minutes between efforts

C. Conditioning

EMOM x 10 minutes (10 sets),

100m Sprint

immediately into

EMOM x 10 minutes (5 sets),

200m Sprint

Day 124 (Track Session)

A. Bounding

4 x 6 Hurdle Hops

B. “Sgt. Slaughter”

3 Rounds of:

1 minute to complete: 100 yard sprint (50 yards out and back)
2 minutes to complete: 200 yard sprint (100 yards out and back)
3 minutes to complete: 300 yard sprint (50 yards and back, 100 yards and back)

At 3.2.1 Go run 50 yards and back as fast as possible.

At the 1 minute mark, sprint 100 yards and back. 

At the 3 minute mark sprint to the 50 and back, then the 100 and back. 

That is one round. 

At the 6 minute mark begin round 2. 

Record times for all 9 intervals.

 

These should be all-out efforts.

Day 114 (Track Session)

A. Bounding

4 x 6 Hurdle Hops

B. Conditioning

Every 2 minutes for 40 minutes,

200m Sprint

- Stay consistent with your times.

Day 85 (Track Session)

Warm-Up

400m jog

A. Bounding

Hurdle Hops (4 x 6)

B. Agility

3 x 10-20 out and back shuttle

C. Conditioning

“Hinshaw Track Intervals”

3 rounds:

3x600m, 45sec rest between intervals

5 min rest between rounds

D. Core/Mobility

10 quick rounds of... 5 hollow rocks + candlestick roll

Day 61 (Track Session)

A. Bounding 

Hurdle Hops (4 x 6)

B. Warm-Up

800m Run (Warm-up pace)

C. Conditioning

10 x 200m Sprint

*200m walk as recovery*

D. Cool Down

400m run (Recovery Pace)

Day 41 (Track Session)

A. Bounding 

4 x 6 Hurdle Hops

B. Sprints

4 x "Flying 40's"

C. Speed Work

“The New England Patriots Conditioning Test“

10 x 50 yards – :30 rest between sprints – goal is all under 7 seconds.
rest 3 minutes
10 x 50 yards – :30 rest between sprints – goal is all under 7 seconds.
rest 3 minutes
10 x 50 yards – :30 rest between sprints – goal is all under 7 seconds.

The Pats Conditioning Test varies by position.
This distance (50 yards) and time (7 seconds) is the test for the QB, TE & LB’s.
A passing score is completing all 30 sprints under 7 seconds.
Post the number or sprints that you completed under 7 seconds.

Day 24 (Track Session)

A. Bounding 

6 × 6 Hurdle Hops

B. Agility

4 x Pro Agility Shuttle (5-10-5)

C. Sprints

300m Shuttle (6×25 yds out and back)

D. Conditioning

Every 3 minutes for 18 minutes (6 rounds)

400m Run

Day 13 (Track Session)

Track Session

A. Bounding

4 x 6 Hurdle Hops

B. Speed Work

4 x "Flying 40's"

- Jog 20 yards
- Sprint 40 Yards
- Jog 20 yards

C. Sprints

Every 2 minutes, on the minute x 12 Minutes (6 rounds):

200m Run

Day 3

Track Session

A.) 6 x 6 Hurdle Hops

B.) 300 yard Shuttle (6×25 yds out and back)

Rest 5 minutes

C.) 300 yard Shuttle, 6×25 yards out and back

D.) 6 x 200m Run, on the 2 minute.

– Attempt to hold the same pace for all six sets.

Day 1 (Track Session)

Track Session

A. 6 x 6 Hurdle Hops

B. 4 x Shuttle of: 5-10-15 out and back

C. 6 x 400m, on the 3 minute. 

– Attempt to hold the same pace for all six sets.

Day 183 (Track Session)

A.) Bounding

Hurdle Hops (6 x 6) demo

B.) Bounding

Skater Hops (6 x 6) demo

C.) Yasso Progression

9 x 800m, rest equal time. 

Goal is to get all nine sets to be the exact same time as last week so don’t go out too hard.

Day 174 (Track Session)

A.) Bounding

Hurdle Hops (6 x 6) demo

B.) Bounding

Skater Hops (6 x 6) demo

C.) Yasso Progression

8 x 800m, rest equal time. 

Goal is to get all eight sets to be the exact same time as last week so don’t go out too hard.

Day 167 (Track Session)

A.) Bounding

1.) Hurdle Hops (6 x 6) demo

2.) Skater Bounds (6 x 6) demo

B.) Yasso Progression

7 x 800m, rest equal time. 

Goal is to get all seven sets to be the exact same time as last week so don’t go out too hard.

Day 161 (Track Session)

A.) Bounding

Hurdle Hops (6 x 6)

B.) Yasso Progression

6 x 800m, rest equal time. 

Goal is to get all five sets to be the exact same time as last week so don’t go out too hard.

C.) "Lunge U"

400m Walking Lunge

Day 155

We are going to do Yasso Progressions once a week as we are training for our 10k run on November 9th. We should be up to 10x800m (5 Miles) the week before we head out.

Track Session

A.) 6×6 Hurdle Hops

B.) 3 x 10-20 yard shuttle, out and back

C.) Yasso Progression 5x800m, rest equal to run time. - Goal is to run each 800 at exactly the same pace. Don’t go out too hard.

Day 150

We are going to do Yasso Progressions once a week as we are training for our 10k run on November 9th. We should be up to 10x800m (5 Miles) the week before we head out.

Track Session

A.) 6×6 Hurdle Hops

B.) 3 x 10-20 yard shuttle, out and back

C.) 300m Shuttle (6×25 yds out and back)

D.) Yasso Progression 4x800m, rest equal to run time. - Goal is to run each 800 at exactly the same pace. Don’t go out too hard.

Day 145

A.) Track Session

1.) 6 x 6 Hurdle Hops (demo)
2.) EMOM x 14 Minutes: 100m Sprint

B.) Front Squats

5×2 Front Squats, across

C.) Accessory Work

3 x 15 Banded Good Morning

3 x 15 Hip Extensions

Day 141

Track Session

1.) 6×6 Facing Hurdle Hops (demo)

2.) 6 sets of 3-cone drill, Cones are 5 yards apart. (demo)

3.) 300yd Shuttle (6×25 yards out and back)

4.) “Tosh Sprints” 

3 Rounds for time of:

200m Sprint, rest equal time + 400m Sprint, rest equal time + 600m Sprint, rest equal time.

Day 126

Session 1:

A.) Track Session

1.) Hurdle Hops (6 x 6)
2.) 300 yard Shuttle, 6×25 yards out and back
3.) 12 x 100m sprint, on the minute

Session 2:

B.) Overhead Squat 

- Work up to 2RM

C.) Alternating Front Rack Reverse Lunge (4 x 10) (5 each leg) 

- Bar must be taken from the ground

D.) Partners: 4 Rounds of,

Partner 1: Max Double Unders

Partner 2: 25 Abmat Sit-Ups (Pace)

Day 122 (Track Session)

A.) Bounding 

Hurdle Hops (6 x 6) demo

B.) Agility

4 x 10-20 yard out and back shuttle, rest as needed

C.) Conditioning

8 x 200m run, on the 2 minute