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Watchung Hills Regional High School

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Week 4

WEEK 4 WORKOUT

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

  • 50 Second Plank
  • 40 Crunches
  • 30 Standing Vert Jumps (Put your hands above your head, Jump as high as you can reaching as high as you can)
  • 20 Russian Twists (10 each side)
  • 10 V-Ups


Monday: (~45 minutes)

Box Workout (on Grass)

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

 

Warmup for intensity workouts are super important. 

Easy Jog & Stretch

Four 100 yard sprints in accelerating form. Begin each at 75% and accelerate to be finishing at 100%

 

Make a 20 yd x 20 yd square


Round 1 -5 (5 minutes)

  • Each Round = Sprint side 1, shuffle side 2, backpedal side 3, shuffle side 4 --> Then rest until the next minute. Each round should be about 20 seconds of running, 40 seconds of break.
  • Break 3 minutes after this set


Round 6-10 (7-8 minutes)

  • Each Round = Run 2 laps of the square. Alternate sprint/jog for each side (4 sprint & 4 jog total). Two laps should take about 45 seconds. Then take a 45 second break. 
  • Break 3 minutes after this set


Rounds 11-15

  • Same as 1-5, Run the box in the opposite direction of the first rounds
     

Rounds 16-20

  • Same as Rounds 6-10 Run the box in the opposite direction of the first rounds

 

Finish with Four 100 yard sprints in accelerating form. Begin each at 75% and accelerate to be finishing at 100%

 

Tuesday:

Recovery Day. Do something easy. Try four 4 minute jogs. Easy, Easy, Medium, Easy.

 

Wednesday: (~30? minutes)

Ladder Workout

  • 20-40-70-100
  • 100-70-40-20
  • 20-40-70-100
  • 100-70-40-20
  • 20-40-70-100
  • 100-70-40-20
  • 20-40-70-100
  • 100-70-40-20

TIP-- You should be able to do this at FULL speed with minimal rest. I suggest completing each set in about 2-3 minutes, using about 30 second breaks between sprints. Then longer breaks to recover between sets (~2 minutes) so as to ensure maximum sprinting. Take a longer break midway if needed to recover. 

 

 

Thursday: (~30 minutes)

Because we have a tourney this weekend, we will downgrade this workout to a more recovery focused workout. This should push you, but not be challenging.

(Run 4x) 400 @ 75% (not easy, but not sprinting)

(Run 4x) 100 yd sprints

(Run 4x) 400 @ 75% (not easy, but not sprinting)

Break as needed between runs. 

 

Friday: (~25 Minutes)

Rest Day.

 

Saturday: (~60 minutes)

If you can't go to the tournament...

Do 2 workouts from previous weeks. 

 

Sunday: (~60 minutes)

If you can't go to the tournament...

Do 2 workouts from previous weeks.