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Watchung Hills Regional High School

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Week 3

WEEK 3 WORKOUT

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

  • 50 Calf Raises (25 each leg)
  • 40 Jumping Jacks
  • 30 Mountain Climbers (15 each leg)
  • 20 Burpees
  • 10 Knee Ups


Monday: (~50 minutes)

Ladder Workout 

After each sprint, complete a set of (Squat, Crunch, Pushups, Stars) as continuously as possible without stopping. Take about 30 seconds after each to recover. Try to keep moving until the break.

  • (1) 70 yd sprint.  (7 each Squat, Crunch, Pushups, Stars)
  • (1) 70 yd sprint.  (6 each Squat, Crunch, Pushups, Stars) 
  • (1) 70 yd sprint.  (5 each Squat, Crunch, Pushups, Stars)
  • (1) 70 yd sprint.  (4 each Squat, Crunch, Pushups, Stars) 
  • (1) 70 yd sprint.  (3 each Squat, Crunch, Pushups, Stars)
  • (1) 70 yd sprint.  (2 each Squat, Crunch, Pushups, Stars)
  • (1) 70 yd sprint.  (1 each Squat, Crunch, Pushups, Stars)

***In all, this is only (7) 70 yard sprints. and 28 of each exercise***

5 Minute Break

Then Ladder Back Up.

5 Minute Break

Then Ladder Back Down.

5 Minute Break

Then Ladder Back Up.

 

Tuesday: (~ 20 minutes)

Recovery Day.

Run either (x8) 400 or (x4) 800 yard repeats at good recovery pace. You should push beyond a jog but NOT sprint.

 

Wednesday: (~35 minutes)

Track workout

(X4) 400 yd

Run these as accelerators. Begin each at 75% (not a jog) and continuously drive to max sprint to be finishing the final 100 at 100%. Break as needed between workouts.

-- Full Recovery Break --

(X3) 300 yd

Run these as accelerators. Begin each at 75% and continuously drive to max sprint to be finishing the final 100 at 100%. Break as needed between workouts.

-- Full Recovery Break --

(X2) 200 yd

Run these as accelerators. Begin each at 75% and continuously drive to max sprint to be finishing the final 100 at 100%. Break as needed between workouts.

-- Full Recovery Break --

(X1) 100 yd

This is a full sprint.

-- Full Recovery Break --

:-D

 

Complete the following two laps on a track CONTINUOUSLY -->

  • 200 yd with your hands above your head at a jog
  • 50 yd sprint
  • 200 yd with your hands above your head at a jog
  • 50 yd sprint
  • 200 yd with your hands above your head at a jog
  • 100 yd sprint

 

Thursday: (~60 minutes)

Workout 1 (on Grass) (~35 Minutes)

This is an intensity workout that should be done AS HARD AS POSSIBLE! with decent rest between reps

This is a workout called the 10 cut that devyl alum, Tufts National player and Wild Card mixed elite club team player Megan Wilson shared with me. 

 

READ CAREFULLY… this is different than how we did it at practice.

 

Set up five cones in a line, 5 yards apart. We will call the cones A,B,C,D,E going left to right.

 

Start at middle cone “C” and run C-D-B-E-A-C and then go immediately go the other way (C-B-D-A-E-C). The whole rep should take about 30-35 seconds.  You should be running 5, 10, 15, 20, 10, 5, 10, 15, 20, 10 if you do it correctly.

 

After completing each set, take 2 minute rest, then repeat completing 5 of these in total.

After 1 set, take a ~5 minute full recovery break. Work an easy jog in here.

Complete 3 sets of this in total.

 

Workout 2 (~25 minutes)

You will absolutely hate this. Have fun.
 

  • 90 second plank, 25 (burpees, Squats, stars) immediately into a 100 yd sprint
  • 60 second break
  • 75 second plank, 20 (burpees, Squats, stars) immediately into a 100 yd sprint
  • 60 second break
  • 60 second plank, 15 (burpees, Squats, stars) immediately into a 100 yd sprint
  • 60 second break
  • 45 second plank 10 (burpees, Squats, stars) immediately into a 100 yd sprint
  • 60 second break
  • 30 second plank 5 (burpees, Squats, stars) immediately into a 100 yd sprint

 

Friday: (~25 Minutes)

REST

 

Saturday: (~70 minutes)
 

Workout #1: Agility Workout.(~40 minutes)

Saturdays are game days. So we are going to go hard here. 

Focus on Form & Footwork.

You’ll need an 40 yard stretch for this workout. Start and End at the same spot.

1 “SET”=

Do a 20 yd grapevine into a 20 yd sprint, then once you hit the 40 yard mark, go backwards towards the starting point in a 20 yd backpedal and finish with a 20 yd marking shuffle. IMMEDIATELY w/ no break, repeat. 

Then jog the 40 yd stretch down and back (this jog is part of your recovery). 

The above should take about a minute and change (1:15 give or take?)

SHORT Rest (about 45 seconds)

Do another “Set” 

LONG Rest for about 2 minutes

 

This should all take about 5 minutes. 

 

Complete the above workout 8 times.

 

 

Workout #2 (~30 minutes)

  • 70 second plank right into 70 yd sprint (walk back to recover)
  • 60 second plank right into 70 yd sprint (walk back to recover)
  • 50 second plank right into 70 yd sprint (walk back to recover)
  • 40 second plank right into 70 yd sprint (walk back to recover)
  • 30 second plank right into 70 yd sprint (walk back to recover)
  • 20 second plank right into 70 yd sprint (walk back to recover)
  • 10 second plank right into 70 yd sprint (walk back to recover)

Break as needed

Ladder Back up

Break as needed

Finish with 4 crossfield sprints (40 and 40). Break as needed.