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

HIIT Workout Week 1A: Level BASIC

Squat

6, 6, 6, 6, 6

Rest: None

Bench Press

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

Rest: 60 sec in between sets


Good Morning

6, 6, 6, 6, 6

Rest: None

Chin Ups

6, 6, 6, 6, 6

Rest: 60 sec in between sets


Deadlifts

6, 6, 6, 6, 6

Rest: None

Box Jumps

8, 8, 8, 8, 8

Rest: 60 sec in between sets