Summer 23'

On Your Own Training

This on-your-own training is designed to prepare athletes for the Summer speed and strength program. All training on your own should begin with a warm-up and end with stretching. All exercises should only be done to comfort level and be sure to rest about 2 minutes in between each set for each exercise. Each exercise contains a link to show how to perform the movement.
Sprint Warm-up

Monday 6/19

Sprint as fast as you can 3 times for 30 meters (about 3-4 seconds)
Tuck Jumps 3 sets x 8 times per set
Lunge Jumps 3 x 8-10 per leg
Single-leg Calf Raises 3 x 10-12 per leg
Glute Bridge 3 x 12

Tuesday 6/20

Plyo Push-ups 3 sets x 10-12 reps per set
Plank Shoulder Taps 3 x 8-10 each shoulder
Tibialis Raise 3 x 10
Superman Holds 3 x 10-12
Tricep Dips 3 x 8-10

Thursday 6/22

Sprint as fast as you can 3 times for 40 meters (about 4-5 seconds)
A-switch 3 x 8 per leg
Lateral Bounds 3 x 8-10 per leg
Leg Lift w/ Hip Raise 3 x 10-12
Russian Twists 3 x 10-12 per side

Monday 5/22

Sprint 2 times for 30 meters (about 3-4 seconds)
Jump Squats 3 sets x 8 times per set
Bulgarian Split Squats 3 x 8-10 per leg
Single-leg Calf Raises 3 x 10-12 per leg
Glute Bridge 3 x 12

Tuesday 5/23

Push-ups 3 sets x 10-20 reps per set
Plank Shoulder Taps 3 x 8-10 each shoulder
Superman Holds 3 x 10-12
Tricep Dips 3 x 8-10

Thursday 5/25

Sprint 2 times for 40 meters (about 4-5 seconds)
A-switch 3 x 8 per leg
Lateral Bounds 3 x 8-10 per leg
Bicycle Crunches 3 x 12-15 per side
Russian Twists 3 x 10-12 per side

Monday 5/29

Sprint 2-3 times for 30 meters (about 3-4 seconds)
Jump Squats 3 sets x 8 times per set
Forward Lunges 3 x 8-10 per leg
Single-leg Calf Raises 3 x 10-12 per leg
Glute Bridge 3 x 12

Tuesday 5/30

Push-ups 3 sets x 10-20 reps per set
Plank 3 x 30 seconds
Tibialis Raise 3 x 10
Superman Holds 3 x 10-12
Tricep Dips 3 x 8-10

Thursday 6/1

Sprint 2-3 times for 40 meters (about 4-5 seconds)
Standing Broad Jump 3 x 3-5
Lateral Bounds 3 x 8-10 per leg
Bicycle Crunches 3 x 12-15 per side
Russian Twists 3 x 10-12 per side

Monday 6/5

Sprint as fast as you can 2-3 times for 30 meters (about 3-4 seconds)
Jump Squats 3 sets x 8 times per set
Bulgarian Split Squats 3 x 8-10 per leg
Single-leg Calf Raises 3 x 10-12 per leg
Glute Bridge 3 x 12

Tuesday 6/6

Push-ups 3 sets x 10-20 reps per set
Plank Shoulder Taps 3 x 8-10 each shoulder
Tibialis Raise 3 x 10
Superman Holds 3 x 10-12
Tricep Dips 3 x 8-10

Thursday 6/8

Sprint as fast as you can 2-3 times for 40 meters (about 4-5 seconds)
A-switch 3 x 8 per leg
Lateral Bounds 3 x 8-10 per leg
Bicycle Crunches 3 x 12-15 per side
Side-plank Leg Lift 3 x 6-8 per side

Monday 6/12

Sprint as fast as you can 3 times for 30 meters (about 3-4 seconds)
Tuck Jumps 3 sets x 8 times per set
Bulgarian Split Squats 3 x 8-10 per leg
Single-leg Calf Raises 3 x 10-12 per leg
Glute Bridge 3 x 12

Tuesday 6/13

Plyo Push-ups 3 sets x 10-12 reps per set
Plank 3 x 45 seconds
Tibialis Raise 3 x 10
Superman Holds 3 x 10-12
Tricep Dips 3 x 8-10

Thursday 6/15

Sprint as fast as you can 3 times for 40 meters (about 4-5 seconds)
Standing Broad Jump 3 x 3-5
Lateral Bounds 3 x 8-10 per leg
Bicycle Crunches 3 x 12-15 per side
Russian Twists 3 x 10-12 per side

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