Day 121 (Track/Field Session)

A. Warm-Up

2 Rounds of,

20 Overhead Walking Lunges (45/25)
20 AbMat Sit-Ups
20 Banded Good Mornings
:45 Plank Hold

B. Speed/Acceleration

6 x Flying 40's

Jog 20 yards
Sprint 40 yards
Jog 20 yards

Rest is your walk back to the start.

C. Agility/ Acceleration

4 x 15 yard out and back shuttle + 50 yard sprint

Rest is your walk back to start.

Day 98

A. Sprint Work

10 x Flying 40's

Jog 20 yards
Sprint 40 yards
Jog 20 yards

B. MetCon

With a 30 minute running clock:

60 Strict Pull-ups

* every time you drop off the bar, 200 yard penalty lap *

In remaining time:

Max Toes 2 Bar

Day 56 (Track Session)

A. Warm-up 

3 sets jumping jacks x 10 

2 sets of pogo hops x 50 

3 sets of wide outs x 10

2 sets of 20 yard skips 

2 sets of 20 yard side shuffle

2 sets of 20 yard carioca

2 sets of 20 yards backward run

B. Agility

4 x 20 - 20 yard out and back Shuttle

rest as needed

C. Sprints

“Flying 40’s”

4 sets of “Flying 40’s” 

- these sprints are 80 yards total. Start by running at 20 yards at about 80%, without changing direction sprint another 40 yards, and then cruise another 20 yards.

D. Conditioning

10 x 50yd Sprints

30s Rest between efforts

Day 54 (Track Session)

A. Warm-up 

3 sets jumping jacks x 10 

3 sets Ladder Drills x length 

3 sets of wide outs x 10

2 sets of 20 yard skips 

2 sets of 20 yard side shuffle

2 sets of 20 yard carioca

2 sets of 20 yards backward run

B. Agility

3 x 10 - 20 yard out and back Shuttle

rest as needed

C. Sprints

“Flying 40’s”

4 sets of “Flying 40’s” 

- these sprints are 80 yards total. Start by running at 20 yards at about 80%, without changing direction sprint another 40 yards, and then cruise another 20 yards.

D. Conditioning

EMOM x 10 Minutes,

100m Sprint

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 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 118

A.) Warm-up:

Jumping Jacks - 3x10

Air Squats - 3x10
Fire Hydrants - 2x10 on each side
Bird Dogs - 2x10 on each side
Glute Bridges - 2x10
High Knee Skips - 3x25 yards
Sprint - 3x30 yards

B.) Agility

Agility Ladder x 6 (demo)

Speed Work

C.) 4 x flying 40′s 

*Each run is actually 80 yards. start by running 20 yards, when you hit the 20-yard mark sprint 40 yards as fast as possible, then slow to a good run for the final 20 yards.* 

D.) EMOM x 10 Minutes:

100 yard sprint

Day 95

A.) Bounding

4×6 Facing Hurdle Hops (demo)

B.) Sprints

4 sets of “Flying 40′s” - these sprints are 80 yards total. Start by running at 20 yards at about 80%, without changing direction sprint another 40 yards, and then cruise another 20 yards.

C.) Every 2 minutes, for 16 minutes (8 sets): 

Clean x 1.1 (rest 10 seconds between singles)

Build over the course of the 8 sets.

D.) Three sets for reps of:

Against a 3 minute running clock:

400m Row
Wall Balls (20/14) x Max reps

Rest 3 minutes

Off Season: Day 74 (Track Session)

Bounding

A.) 6 x 6 Skater Hops for distance (Demo)

B.) 6 x 1 Broad Jump (work up to today's max distance)

Speed Work

C.) 4 x flying 40′s 

*Each run is actually 80 yards. start by running 20 yards, when you hit the 20-yard mark sprint 40 yards as fast as possible, then slow to a good run for the final 20 yards.* 

D.) Every 2 minutes x 16 minutes (8 sets)

200m Run