Goal: to personally
be fit and ready to win!
Why: because we work hard and play hard
Who: all you party people
How: using this training schedule or modifying
it to fit your own needs
Week 1
1. Warm-up
a. 1 lap around track or 5 minutes
b. Stretching- static and dynamic
i.
Static- stretch butt, groin, calves, hamstrings, quads
ii. Dynamic- leg swings (front and sides), hip rotations,
squats and twists
2. 20-30 minute run (60% speed)
3. Pick-ups (10 yards length)
a. High knees and butt kicks
b. Karaoke
c. Frankensteins
d. A-skip and B-skip
e. Fast turnovers (alternate each leg)
f. Pick ups for 30 yards (start slow, at 15 yards hit
50% speed, at 30 yards hit 100% sprint)
4. Agilities
a. Cone flips (Team A vs. Team
B)- 1 minute x 3 sets
b. Agility ladder (various footwork)
5. Warm-down
a. 1 lap or 5 minute jog
b. Stretch
Week 2
1. Warm-up
a. 1 lap around track or 5 minutes
b. Stretching- static and dynamic
i. Static- stretch butt, groin,
calves, hamstrings, quads
ii. Dynamic- leg swings (front and sides), hip rotations,
squats and twists
2. 20-30 minute fartlek run (1 minute
on, 1 minute off)
a. Around track or in neighborhood
3. Pick-ups (10 yards length)
a. High knees and butt kicks
b. Karaoke
c. Frankensteins
d. A-skip and B-skip
e. Fast turnovers (alternate each leg)
f. Pick ups for 30 yards (start slow, at 15 yards hit
50% speed, at 30 yards hit 100% sprint)
4. Agilities x 2
a. Switched legs lunging jumps
X 6 and sprint 10 yards
b. Three squat jumps for height and sprint 10 yards
c. Three jumps for distance and sprint 10 yards
5. Warm-down
a. 1 lap or 5 minute jog
b. Stretch
Week 3
1. Warm-up
a. 1 lap around track or 5 minutes
b. Stretching- static and dynamic
i. Static- stretch butt, groin,
calves, hamstrings, quads
ii. Dynamic- leg swings (front and sides), hip rotations,
squats and twists
2. Pick-ups (10 yards length)
c. High knees and butt kicks
d. Karaoke
e. Frankensteins
f. A-skip and B-skip
g. Fast turnovers (alternate each leg)
h. Pick ups for 30 yards (start slow, at 15 yards hit
50% speed, at 30 yards hit 100% sprint)
3. Circuit Training (1 minute) x
3
a. Knock-out with stick and ball
(10 yard box)
b. 40 yard sprint
c. Sit-ups (v-ups, crunches, toe touches)
d. Mountain climbers
e. Quick jumps
f. Rest station
4. Agilities
a. Agility ladder (various)
5. Warm-down
a. 1 lap or 5 minute jog
b. Stretch
Week 4
1. Warm-up
a. 1 lap around track or 5 minutes
b. Stretching- static and dynamic
i. Static- stretch butt, groin,
calves, hamstrings, quads
ii. Dynamic- leg swings (front and sides), hip rotations,
squats and twists
2. Pick-ups (10 yards length)
a. High knees and butt kicks
b. Karaoke
c. Frankensteins
d. A-skip and B-skip
e. Fast turnovers (alternate each leg)
f. Pick ups for 30 yards (start slow, at 15 yards hit
50% speed, at 30 yards hit 100% sprint)
3. Running
a. 4 x 800s (75% speed: 2 min rest
in between)
b. or Fartlek- 2 minute hard run on path and 1 minute
jog for 20 minutes
4. Agilities
a. Ladder agilities and 10 yard
sprint
5. Warm-down
a. 1 lap or 5 minute jog
b. Stretch
Week 5
1. Warm-up
a. 1 lap around track or 5 minutes
b. Stretching- static and dynamic
iii. Static- stretch butt, groin,
calves, hamstrings, quads
iv. Dynamic- leg swings (front and sides), hip rotations,
squats and twists
2. Pick-ups (10 yards length)
a. High knees and butt kicks
b. Karaoke
c. Frankensteins
d. A-skip and B-skip
e. Fast turnovers (alternate each leg)
f. Pick ups for 30 yards (start slow, at 15 yards hit
50% speed, at 30 yards hit 100% sprint)
3. Running
a. 2 x 800s/ 2 x 400s/ 2 x 100s
(80% speed, 2 min rest, 1 min rest)
b. or run out 15 minutes and run back the same path in
14 minutes
4. Agilities
a. Star run with jumps
b. Burpees
c. 1 legged jumps and 10 yard sprint
d. 5 yard races (Team A vs. Team B)
5. Warm-down
a. 1 lap or 5 minute jog
b. Strech
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