Athletes who are missing practice during spring break please see workouts below. For those of you who are only missing certain days do the workout for that specified day on your own. Athletes in Montclair, practice will begin at 9:30am tomorrow.
EVERYDAY:
• Always do regular warm-up (6min jog followed by dynamics and drills) and always cooldown after the workout.
• If you are on a resort or at a hotel then the workouts below can be done on a treadmill. For hill sprints put the incline on 6% and for regular runs put the incline at 1%.
MONDAY
Hill Repeats:
• Find a hill 75 - 150 meters long & sprint up it 6x: sprint at 95% effort
• Walk down the hill after each sprint & rest 3 min before repeating
TUESDAY
• Strength Training: Complete the following 7 exercises:
• No weight: complete 3 sets x 12 reps
• With weight: complete 3 sets x 6 reps
1) Squats
2) Split squats
3) Alternating lunges
4) Single leg RDL’s
5) Lunges
6) Push-ups: 3x12
*if you don’t know how to do any of the above exercises look up how to do them online/YouTube*
WEDNESDAY
30 Second Sprint Intervals:
• Sprint at a 90% effort for 30 seconds straight
• Rest for 1 min
• Repeat 5x = total of six 30 second sprints
• Skips for height: 2 sets x 10 reps each leg
THURSDAY
• Strength Training: Complete the following 6 exercises:
• No weight: complete 3 sets x 12 reps
• With weight: complete 3 sets x 6 reps
1) Squats
2) Split squats
3) Alternating lunges
4) Single leg RDL’s
5) Lunges
6) Push-ups: 3x12
*if you don’t know how to do any of the above exercises look up how to do them online/YouTube*
FRIDAY
Hill Repeats:
• Find a hill & sprint up it 6x: sprint at 95% effort
• Walk down the hill after each sprint & rest 3 min before repeating
• Jumps: standing long jump 20 reps
From a standing position, 2 feet together, jump out as far as you can go & land on 2 feet
SATURDAY
• Strength Training: Complete the following 7 exercises:
• No weight: complete 3 sets x 12 reps
• With weight: complete 3 sets x 6 reps
1) Squats
2) Split squats
3) Alternating lunges
4) Single leg RDL’s
5) Lunges
6) Push-ups: 3x12
*if you don’t know how to do any of the above exercises look up how to do them online/YouTube*