• Author / Uploaded
• Lito Suaco

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Workout This phase will be 4 weeks, and will consist of speed acceleration work, core training, weight training, plyometrics, hills, and resisted runs. Day one Warm-up Hip rotation Toe-up/toe down Clam Lunge hamstring Hip flexor Swiss ball bracing Swiss ball hip lifts Box step-ups Box pop-up

playground skip skipping march partner stabilizer/pole arm swings ankling single leg/hip & glute wood way form positioning Swiss ball roll outs

Weight training Jump clean to squat to overhead press 4 x 10 @ 135 lbs Front lunge 4 x 10 @ 135 lbs Back lunge 4 x 10 @ 135 lbs Squat to snatch 4 x 10 @ 135 lbs using bar Box step ups explode up w/emphasis on slow descent 3x 10 ea @ 135 lbs Box pop-ups w/o weight. Emphasis is on speed of movement going up and controlled descent coming down. Track work Day 1 Harness pulls 5 x 50m 4 x 10 bounds for distance 3 x 3 x 30m/3min between runs/5min between sets Warm-down Day 2 3 x 2 x 60m/1min between runs/5min between sets Med-ball throws, hurdle hops, SLH, DLH, standing long and triple jump, bounding x 15 steps