Speedworks Training

Track & Field
Coach
Speedworks Training

Features
1 sessions per week
Must use App app to view and log training
Program Training
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Sample Week
Week 1 of 12-week program
Sunday
1. MD+1 Pre-Session  

A

DL Wall Drill TO ISO

2 x 15

B

SL Wall Drill Toe Off Iso

2 x 15

C

DL Wall Drill

2 x 6

D

SL WALL DRILL

2 x 4

E

Prowler Marches

4 x 10

Sunday
2. Acceleration

Conditioning

A

Running Drills lvl.1

In all drills hit the ground hard - with ankles prepared (toes up) Drills a. Pogos 2x5m b. High knees 2x15m c. Scissor 2x15m d. Dribble Bleeds 2x30m

B

ACCELERATION PULLEY

2 x 4 @ 5

C

ACCELERATION

1 x 3 @ 10

D

ACCELERATION PULLEY

2 x 2 @ 10

E

ACCELERATION

2 x 2 @ 10, 15

Sunday
3. Post session

A1

Deep Tier Squat Jumps

3 x 8

A2

Deep Tier Split Squat Jumps

3 x 8

A3

Deep Tier Split Squat Exchanges

3 x 8

Sunday
0.01 Warm-up

Conditioning

A

Warm Up + Dynamics lvl.1

The aim of the dynamics is to mobilise your body. Start slow and easy and build range and fluidity on movements. If you feel tight and sore spend extra time here completing more reps. Warm Up + Dynamics 10 reps each exercise, each side (e.s.) a. Cradle Mobility b. Crucifix Mobility c. Scorpion Mobility d. Dog to cobra e. Cat camel mobility f. Donkey kicks mobility g. Hip circles mobility h. Standing lateral leg swings I. Standing leg swing c. Glute Bridge + March d. Reverse Nordics e. Side Plank Leg Raise

Monday
MD+2 Strength Session

A

BB Staggered Split Stance Squat

3 x 8

B

GHR BOSCH DL ISO

3 x 15

C

BENT KNEE DL CALF ISO (leg press)

3 x 20

D

Hanging Knee Raise ISO

3 x 20

E

1/2 Kneeling Woodchops

3 x 6

F

Side Plank

3 x 20

G

Bench Press

3 x 8

H

Barbell Row

3 x 8

I

Seated DB Shoulder Press

3 x 8

J

Seated Bicep Curl

3 x 10

K

YTW

3 x 6

Monday
0.01 Warm-up

Conditioning

A

Warm Up + Dynamics lvl.1

The aim of the dynamics is to mobilise your body. Start slow and easy and build range and fluidity on movements. If you feel tight and sore spend extra time here completing more reps. Warm Up + Dynamics 10 reps each exercise, each side (e.s.) a. Cradle Mobility b. Crucifix Mobility c. Scorpion Mobility d. Dog to cobra e. Cat camel mobility f. Donkey kicks mobility g. Hip circles mobility h. Standing lateral leg swings I. Standing leg swing c. Glute Bridge + March d. Reverse Nordics e. Side Plank Leg Raise

Tuesday
0.01 Warm-up

Conditioning

A

Warm Up + Dynamics lvl.1

The aim of the dynamics is to mobilise your body. Start slow and easy and build range and fluidity on movements. If you feel tight and sore spend extra time here completing more reps. Warm Up + Dynamics 10 reps each exercise, each side (e.s.) a. Cradle Mobility b. Crucifix Mobility c. Scorpion Mobility d. Dog to cobra e. Cat camel mobility f. Donkey kicks mobility g. Hip circles mobility h. Standing lateral leg swings I. Standing leg swing c. Glute Bridge + March d. Reverse Nordics e. Side Plank Leg Raise

Tuesday
1. Pre-Session

Conditioning

A

ANKLE CIRCUIT 1

10 reps of each. 2 sets (90s rest between) A. BANDED DORSI-FLEXION B. BANDED EVERSION C. BANDED INVERSION D. BANDED DORSI-FLEXION (anti eversion)

B

Foot and ankle

1 x 2 @ 10

C

Foot Balance (Single Leg)

2 x 30

Assisted Movement (Banded) Circuit

D

2x5

E

Walking drills

1 x 10

Tuesday
3. Post-Session Conditioning

Conditioning

A

MB CORE CIRCUIT

Wednesday
1. MD+3 Pre-Session 

A

Wall Drive Hip Lock ISO

2 x 15

B

Wall Drive into Hip Lock

2 x 4

C

Static A-Switch Hands (Assisted)

1 x 6

D

Static A-Switch Off Box

2 x 4

E

Pogos on Spot

3 x 10

F

Band Resisted High Knees

2 x 20

G

A-Skip

2 x 10

H

B-Skip

2 x 10

I

Scissors

2 x 20

J

High Knees

2 x 20

K

SUB-MAX DRIBBLE BLEED

4 x 30

Wednesday
3.Post Session

A

B-Stance RDL

3 x 6

B

BB medium box step up

3 x 6

C

SL Leg Press ISO

2 x 20

D

Copenhagen short lever ISO

2 x 20

E

STRAIGHT LEG DL CALF RAISE (leg press)

2 x 20

Wednesday
0.01 Warm-up

Conditioning

A

Warm Up + Dynamics lvl.1

The aim of the dynamics is to mobilise your body. Start slow and easy and build range and fluidity on movements. If you feel tight and sore spend extra time here completing more reps. Warm Up + Dynamics 10 reps each exercise, each side (e.s.) a. Cradle Mobility b. Crucifix Mobility c. Scorpion Mobility d. Dog to cobra e. Cat camel mobility f. Donkey kicks mobility g. Hip circles mobility h. Standing lateral leg swings I. Standing leg swing c. Glute Bridge + March d. Reverse Nordics e. Side Plank Leg Raise

Friday
1. Pre-Session

A

Walking drills

2 x 10

B

Foot and ankle

2 x 10

Conditioning

C

Hurdle Mobility 1.0

6 hurdles set out. Perform 2 rounds of the following. a) SL Step Overs b) Alternate Step Overs c) Over Unders.

D

Friday
3. Post-Session Conditioning

A

KB swings

4 x 8

B

BB Lateral Lunge

3 x 6

Conditioning

C

Glute + Ham Circuit

2 Sets of: SL Bridges x 10 Bridge Marches x 10 SL Bridge ISO x 10s

Conditioning

D

MB Trunk Circuit

Perform 2 sets 1. MB Deadbug 10x reps each side 2. Single leg A pertubations 15x reps each side 3. Hinged raises x 10 (use heavier plate) 4. MB Single leg RDL x 5 each side 5. Floor hypes with twist x 10 each side 6. MB full shoulder rotations x 6 each way

Conditioning

E

Glute Med Circuit

2x sets of 10 reps each exercise

Friday
0.01 Warm-up

Conditioning

A

Warm Up + Dynamics lvl.1

The aim of the dynamics is to mobilise your body. Start slow and easy and build range and fluidity on movements. If you feel tight and sore spend extra time here completing more reps. Warm Up + Dynamics 10 reps each exercise, each side (e.s.) a. Cradle Mobility b. Crucifix Mobility c. Scorpion Mobility d. Dog to cobra e. Cat camel mobility f. Donkey kicks mobility g. Hip circles mobility h. Standing lateral leg swings I. Standing leg swing c. Glute Bridge + March d. Reverse Nordics e. Side Plank Leg Raise

12-Week Mirco-dose Senior Athletics: General Prep phase