Day 127 (Track Session)

A. Explosiveness

5 Sets of,

Kneeling Jumps into Med Ball Throw and Sprint (Demo)

B. Agility/ Sprinting

Every 1:30 for 15 sets,

50yd Shuttle + 100yd Shuttle

This should be performed as a 25 yd out and back, and a 50 yd out and back.

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

Track Session Template

Here is a overview on how we set up our Speed/Agility work:

• General Warm-up / Movement skills (5-15 minutes) – The goal of this portion of the workout is to increase your core temperature by performing basic movement skills and calisthenics. (Example: air squats, jumping jacks, skipping, back pedaling, etc...)

• Ground-based mobility (5-15 minutes) – Once you’ve broken a sweat and your muscles are warm, we suggest performing ground-based mobility drills. (Sample mobility drills include: roll-overs into V-sits, fire hydrant circles, mountain climbers, groiners, etc…)

• Central Nervous System Activation (2-3 minutes) – We like to conclude our warm-up with 1 or 2 drills that excite the central nervous system before beginning the speed training portion of the workout. These drills should only last 5-10 seconds, and we recommend 4-6 sets total. (Example: Tuck Jumps, Agility Ladder Drills, Hurdle Hops, etc...)

• Training– We always separate “speed training” from conditioning. When we refer to speed training, we're talking about distances of 100 yards or less, with complete (or close to it) recovery between sprints. The goal of this workout is to actually get faster. For example, an athlete who wants to incorporate drills for the Combine tests.


• Speed Training - A few examples below:

1.) Agility Drills: 

10-yard starts – 8 sprints with 1 minute rest between sprints

20-yard shuttle – 5-6 reps with 1-2 minutes rest between sprints
3-Cone drill – 4 reps with 2-3 minutes rest between sprint

2.) “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.

3.) Shuttle Runs 

300 yard Shuttle, 6×25 yards out and back

rest 5 minutes

300 yard Shuttle, 6×25 yards out and back

Simply put, this workout should consist of short, explosive sprints and agility drills with full recovery.

• Conditioning - A few examples below:

1.) “Tosh” 

3 Rounds for time of:

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

2.) “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.

A passing score is completing all 30 sprints under 7 seconds. 
Post the number or sprints that you completed under 7 seconds.

3.) Every 3 minutes, on the minute for 18 minutes (6 rounds):

400m run - attempt to hold the same pace for all six sets.

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 111

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)

C.) Conditioning: 

8 x 50 yard sprints, rest 1 minute between each.

8 x 100 yard sprints, rest 30 seconds between each.

2 x 400 yard sprints, rest 1 minute between each.

1 x 800 yard run.

Off Season: Day 47

A.) Agility:

Pro-Agility Shuttle: 6 sets of 5-10-5 yards

B.) Deficit Deadlift: Work up to a 3RM

– Stand on 45# plates. 

C.) Olympic Pause Squats: 7 x 2 ascending

– Use high bar rack position and pause for 3 seconds in the hole of each squat.

D.) MetCon: AMRAP x 15 minutes:

30 Wall Balls (20/14)

60m Double KB Farmers Carry (70/53)