Basic Speed Workout 1A

Static Stretch

  • Roll on your back and tuck your knees
  • Butterflies
  • Ankle to Chest Sitting
  • Touch your toes sitting, chest up

Hip and Calf Warm Up (click)

Dynamic Stretch Warm Up

  • High knees Double Bounce 15yd X 4
  • Side Ways, Leading Leg Over Hurdle, Double Bounce 15yd X 2
  • Inch warms 15yd X 2 ( down and back)
  • Lunges 15yd X 2
  • Hip Swings 15yd X 2
  • 200meter Bare foot walk

Sprints

100m X 8 0:30- 1 minute rest

First 20-meter speed up and last 20-meters slow down. Hit 75-95% Top speed build up to full speed over the coming weeks. Listen to your body.

Abs

  • Push ups 20 (push up to elbows back to hands push up
  • Leg lifts 15 ( low
  • Alternating Slow Running Pedal
  • Sit up 30
  • Elbow to knee both sides 30
  • Plank All 3 sides 45 seconds
  • Laying on your side elbow to knee 15
  • Pike Pulses 20, 20

Basic Speed Workout 1B

Static Stretch

  • Roll on your back and tuck your knees
  • Butterflies
  • Ankle to Chest Sitting
  • Touch your toes sitting, chest up

Hip and Calf Warm Up (click)

Dynamic Stretch Warm Up

  • High knees Double Bounce 15yd X 4
  • Side Ways, Leading Leg Over Hurdle, Double Bounce 15yd X 2
  • Inch warms 15yd X 2 ( down and back)
  • Lunges 15yd X 2
  • Hip Swings 15yd X 2
  • 200meter Bare foot walk

Sprints

100m X 8 0:30- 1 minute rest

First 20-meter speed up and last 20-meters slow down. Hit 75-95% Top speed build up to full speed over the coming weeks. Listen to your body.

Explosive Leg Strength Training

Jump Tuck Knees 12

Jump Up ( Box or Stairs) 8, 8

Push Ups 60

High Step Up Bring knee Up 12, 12, 12,

Lunges 100m down and back

Back and Hamstring Workout

Deadlift

12, 12, 12, 12, 12

Rest: None

Barbell Row

6, 6, 6, 6, 6

Rest: None


Seated Row

8, 8, 8, 8, 8

Rest: None

Single Leg Dead Lift: Kettle Bell

6, 6, 6, 6, 6,

Rest: None


Dumbell Row

10, 10, 10, 10, 10

Rest: None

Good Morning

12, 12, 12, 12, 12

Rest: None (use DB or plate)


Hyper-Back Extension

15, 15, 15, 15, 15

Rest: None

Cross Cable Pull Down

6, 6, 6, 6, 6

Rest: None

Hotel Gym Workout – Back & Shoulders

Plank Row

12, 12, 12, 12, 12

Rest: None – Superset

DB Row

14, 14, 14, 14, 14,

Rest: 1 minute


Upright Row

10, 10, 10, 10, 10

Rest: None – Superset

DB Military Press

6, 6, 6, 6, 6

Rest: 1 minute


Arnold Press

8, 8, 8, 8, 8

Rest: None – Superset

Hyper-Extension On Bench

10, 10, 10, 10, 10

Rest: None


3 Way Raise

10, 10, 10,

Rest: 1 minute (Front, 45 -Degree, Side)

Hotel Gym Workout

Run 1 Mile

+6 mph

Rest: 1 minute

Push Up Weighted Row

12, 12, 12, 12, 12 [slow]

Superset

DB Weighted Lunges

14, 14, 14, 14, 14

Keep one foot still, bring the other to the front then to the back (1) 7 reps/leg

Rest: 1.5 minutes


Run 1 Mile

+6.5 mph

Rest: None

DB Chest Flies

15, 15, 15, 15, 15

Rest: None

DB Good Mornings

15, 15, 15, 15, 15

Rest: None


Triangle Push Ups

10, 10, 10, 10, 10

Rest: None

Jump to Bench

10, 10, 10, 10, 10

Rest: None

Arnold Arms

Barbell Curls

12, 12, 12, 12, 12

Rest: None

Barbell Curls

6, 6, 6, 6, 6 [slow]

Rest: None

Skull Crushers

15, 15, 15, 15, 15

Rest: None


Dumbell Hammer Curl

12, 12, 12, 12, 12

Rest: None

Straight Bar Push Down

20, 20, 20, 20, 20

Rest: None


Incline Alternating Dumbell Curls

6 -4twist-4: 5 Sets

Rest: None

Overhead Rope Press

15, 15, 15, 15, 15

Rest: None


Concentration Curls

12, 12, 12, 12, 12

Rest: None

1-Arm Kick Back

12, 12, 12, 12, 12

Rest: None