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Watchung Hills Regional High School


Week 2


After EACH workout this week, complete the following.  Focus on your form!

  • 50 Back Lunges (25 each leg)
  • 40 Russian Twists (20 each side)
  • 30 Squats
  • 20 Crunches
  • 10 Pushups


Monday: (~50 minutes)

2 minute warmup jog

60 seconds between each sprint. ~3-4 minutes at the end of each ladder.

  • 40 – 70 – 100 – 200 – 300
  • 300 – 200 – 100 – 70 – 40   
  • 40 – 70 – 100 – 200 – 300  
  • 300 – 200 – 100 – 70 – 40   

2 minute cool down jog



Recovery Day. Go on an EASY jog. Try 3 five minute runs at an easy pace


Wednesday: (~25-30 Minutes)

2 minute warmup jog

Without stopping- (Jog 100, Sprint 100, Jog 100, Sprint 100) = 400 yd total or 1 lap on the track.

Break for ~2-3 minutes.

Repeat 8 times

2 minute cool down jog


Thursday: (~35 minutes)

2 minute warmup jog

(x10) 300 yd sprints. Take about 90 seconds to recover between each (slightly more if needed).

The 1st should be a relaxed sprint. Run next 4 in ascending intensity tough but manageable. Try your best to complete #6, 7, 8, 9 at your hardest possible tempo. The 10th should be a relaxed sprint.

2 minute cool down jog





Saturday:  (~60 minutes)

Workout 1: (40 minutes)

Focus on your form and footwork. This is a great workout for agility, but if your form gets sloppy it is easy to pull something. Force yourself when tired to hold good form!

You’ll need an 80 yard stretch for this workout. Start and End at the same spot.


2 minute warmup jog

(x20) [40 yd grapevine, 40 yd sprint, 40 yd back pedal, 40 yd shuffle mark]

Do a 40 yd grapevine into a 40 yd sprint, then once you hit the 80 yard mark, go backwards towards the starting point into a 40 yd backpedal and finish with a 40 yd shuffle. A set (a set is grapevine, sprint, back pedal, shuffle) should be continuous.

Take a break after each set 

The set AND break should take 1:30. 

Complete 5 sets and take an additional 2 minute break.

If done correctly 5 sets and breaks should be 10 minutes. 

2 minute cool down jog


Workout 2: (~15 minutes)

Finish with the S Cut and 7 cut workout (watch the video posted to the group)

Drop a Cone (A). Walk 10 yards in a straight line and drop another cone (B). Turn 45 degrees left from where you are and walk 5 yards and drop another cone (C). Turn right 90 degrees and walk 15 yds and drop the last cone (D).


Go back to Cone B turn 45 degrees right and drop an additional cone (E) opposite side of C. From E, turn left 90 degrees and walk 15 yds to drop (F).


Sprint from A to B and then cut to C checking back your eyes to cone A. Imagine running to C thinking it is the open side and then realizing the force has changed. When you see this (at cone C) you “S” your cut from cone C to D making the hard deep cut.


Rest and reset yourself at cone D (about 15 seconds)


Now return along the same cones, but reorient yourself. 


Sprint from Cone D to C as if you are making a big deep move. Hit cone C and make a commitment in cut to cone B while looking for the disc. Clear 7 from cone B to A.


30 second break


Run this drill to the opposite side (using A-B-E-F)


** Repeat this 5 times total (5 times on each side)**


Take a longer break if needed to run these HARD and quick