Day 130 (Track Session)

A. Bounding

5×4 Broad Jumps, unlimited rest

B. Sprints

1. 7 x 60 yard sprints – unlimited rest
2. 4 x 100 yard sprints – unlimited rest
3. 2 x 200m – unlimited rest

C. Ground-based, high-rep abdominal circuit 

sprinter sit-ups, V-ups, toe touches, hip thrusts. 

Perform 10-20 reps of each exercise and go through the circuit 2-3 times. 

Rest 1-2 minutes between circuits.

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 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 51 (Track Session)

Had to hit a second track session in a row based on this weeks weather forecast.

A. 10x50 yard 3/4 sprints (active warm-up)

B. 10x40 yard sprints (slow jog back to start as recovery)

C. 10x30 yard sprints (back pedal to start as recovery)

D. 10x20 yard sprints (max intensity) lunge walk back to start

E. Sprint 15, touch line, sprint back to start, touch line, then sprint and stride out 50 yards. 30 seconds rest. 5 sets.

Day 29 (Track Session)

A.) Bounding 

Hurdle Hops (4 x 6) 

B.) Agility

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

C. "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. Tosh Sprints

3 rounds for time of,

200m Run
400m Run
600m Run

Rest as long as the previous run took. Record time for each interval. This can be done with a partner as work/rest.

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 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 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

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 134

A.) Track Session

Perform all sets at your 1 Mile pace:

Run 400 Meters
Rest 60 seconds
Run 600 Meters
Rest 60 seconds
Run 800 Meters
Rest 60 seconds
Run 800 Meters
Rest 60 seconds
Run 600 Meters
Rest 60 seconds
Run 400 Meters

Total: 2 Miles

B.) Every 2 minutes and 30 seconds, for 20 minutes (8 sets):

Back Squat (6-4-2-6-4-2-4-4)

60% x 6 

70% x 4

80% x 2

70% x 6

80% x 4

90% x 2

85% x 4

85% x 4

C.) Three rounds, for quality

10 Barbell Rollouts

15 Russian KB Swings (Heavy)

20 MB Slams (20/10)

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

Day 100

A.) Track Session

a.) 4×6 Facing Hurdle Hops (demo)

b.) 4 x 10-20 yard out and back Shuttle, rest as needed

c.) 300 yard Shuttle, 3×50 yards out and back

rest 5 minutes

d.) 300 yard Shuttle, 1×50, 1×100 yards out and back

e.) 4 sets of stadium stair runs (touch every step)

B.) Bench Press

1.) Work up to a 2RM

2.) 3×20 Close Grip

C.) Accessory

1-arm DB Bent Over Row: (4×10), across 

D.) Joe D's "3-6-12" Badass Biceps Builder

1.) Eccentric Chin-ups: 3 reps, 10sec. each lowering

2.) 1½ rep Incline Dumbell Curls: 6 reps
3.) Band Curls: 12 reps

- Rest 10-15s between each exercise. 

- Rest 3 minutes between each tri-set.
- Repeat for 2-5 tri-sets.

- DEMO

Day 97 (Track Session)

Track Session:

800m run

50 Goblet Squats (53/35)
600m run
40 KB Swings (53/35)
400m run
30 Alt. KB Snatch (53/35)
200m run
20 Alt.Walking Lunges (Goblet hold on KB) (53/35)
100m run