Summer Workout Packet 

Heat: On hot days try to workout in the morning or evening when it is cooler.  If working out in the heat, drink more water and take breaks as needed.  

Fitness Test for Varsity Tryouts: 

Bronco Test: The Bronco Test is a hard-aerobic running assessment where participants have to complete a sequence of shuttle runs over 60m, 40m and 20m for five sets. 

The participants' aim is to complete the test in as quick a time as possible. 

The DHS Varsity athlete goal is to complete the test in under 5:00 minutes / Minimum requirement: under 5:30

Bronco Training: Most athletes loose out on time during the turn at each distance marker. So emphasise your attention to how efficiently you turn without being short of the line. There are a total of 29 direction changes during the test!

Below schedule is the recommended training plan to prepare for a sub 5:00 Bronco time.

• What's your current time?: Start at a pace realistic to your current fitness, run the full Bronco (1200m) and record your current time, the goal is to improve your time by 5-10 seconds each week.

  • Since you are aiming for a sub-5-minute time by tryouts, at the tryouts each of your 240m set must be completed in under 60 seconds. Pacing consistently is better than burning out early.

• Summer Training Plan (3 days a week, ideally Monday, Wednesday, Friday): Start training for it by June 15th the latest, starting earlier is even better. (Perform a light jog and dynamic warm up prior to every training session)

  • Monday: Run the full Bronco test (if possible) to assess your current time standard, don't overdo it, run it at your true current fitness level, then record your time. (Your goal is to reduce time by 5-10 seconds each week). After your run workout, take no more than a 5 minute break and start the Day 1 HIIT workout which is listed below.

  • Wednesday: on Wednesday run 3 broken broncos which is 2 reps of the Bronco shuttle (600m) in 2 minutes, then rest for 1 minute and repeat the broken bronco 3 more times so that your total distance for the day is 1800m (Which is 1.5x of the full test). After your run workout, take no more than a 5 minute break and start the Core Workout explained below.

  • Friday: Sprint speed training: Sprint for 30 seconds at 100% effort, then rest for 30 seconds, repeat that for 10 reps. You can increase your sprint speed and strength even further by sprinting up a hill (This can be done on a treadmill as well). After your run workout, take no more than a 5 minute break and start the Day 1 HIIT workout which is listed below.