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Watchung Hills Regional High School

Off-Canvas

Week 1

WEEK 1 WORKOUT

After EACH workout, complete the following as consistently and continuously as possible:

  • 50 Side Crunches (25 on each side)
  • 40 Back Lunges (20 each side)
  • 30 Mountain Climbers (15 each leg)
  • 20 Stars
  • 10 pushups

 

Monday:

Take some time today and do your own workout.  Something light to just move a little. In subsequent weeks, Mondays will be tough workout days. For now, recover so the remaining workouts this week can be strong.

 

Tuesday: (~30 minutes)

Run (20) 40 yd repeats with no more than 30 second breaks between each.  Take a 5 minute full recovery break halfway through.

End by running (4) 100 yd sprints. Break as needed.

 

Wednesday: (~20 minutes)

Grass Workout (Wear Cleats) This is a light agility workout just to get some time in cleats on grass. Focus on turning corners and don’t get sloppy.

 

Set up a box with cones (20 yds x 20 yds) 1 yd = 1 karnas step- but don’t overdo it!

This starts easy and should get tough around #6.  Every time attempt to reach the next cone in 60 seconds.
 

1-      Run 2 laps of the box (160 yds) in 60 seconds (Pace yourself- this first one should NOT be hard for you

Break for exactly 60 seconds

2-      Run 2 & ¼ laps, finishing at the next cone (180 yds) in 60 seconds.

Break for 60 seconds and return to the start.

3-      Run 2 & ½ laps (you see where this is going?) in 60 seconds

Break 60

4-      2 ¾ laps (220 yds)

Break 60

5-      3 laps (240 yds)

Break 60

6-      3 ¼ laps (260 yds)

Break 60

7-      3 ½ laps (280 yds)

Break 60

8-      As fast as you can go!

Break 60

9-      3 laps

Break 60

10-   2 laps

 

Thursday: (~35 minutes)

Ladder workout.
Leave about a 30-60 seconds between each sprint, especially in the beginning of this workout when you won’t want to.
 

  • 40 - 100 – 200 – 400
  • 400 - 200 – 100 – 40
  • 40 - 100 – 200 – 400

 

Friday:

REST

 

Saturday: (~60 minutes?)

We will make weekend workouts harder so we can prep our bodies for YCCs. There are two workouts today. You can do them at different times of day OR with a 5-10 minute break between.

 

Workout 1 (~25 minnutes)

(30) 40 yd sprints. 

Set up 3 cones. One at the start (A), the next 40 yds away from the start (B). The next 80 away from the start (C). Sprint from cone A to cone B. Walk to Cone C.  Return in the other direction. Sprinting from C to B and walking from B to A.  Continue without stopping until you have done 10 sprints and 10 walks. Set yourself to take 30 seconds for each sprint and walk. Each set of 10 will take about 5+ minutes.  Take a ~5 minute break after each set.

 

Workout 2 (~35 minutes)

(16) 100 yd sprints. This is a great workout on a track….

Sprint 100 yds, then walk 100 yds at a steady walk tempo.  After that 100 yd walk you are back to a sprint. Then walk, then sprint, then walk, etc.  This will end up being 8 laps on the track. Each lap has 2 sprints, 2 walks. Take a short break midway.

 

ALTERNATE for workout 2à (~35 minutes)

Feeling up for a challenge? This is workout 2 but set up to push your lung capacity. There is more emphasis here on going hard for 4 minutes, and resting for 4 whereas the above is on and off with more recovery.

  • (x4) Sprint 100, Jog 100
  • Rest for ~4 minutes
  • (x4) Sprint 100, Jog 100
  • Rest for ~4 minutes
  • (x4) Sprint 100, Jog 100
  • Rest for ~4 minutes
  • (x4) Sprint 100, Jog 100
  • Rest for ~4 minutes