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Watchung Hills Regional High School

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Week 5

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WEEK 5 WORKOUT

After Each workout complete

  • 50 second wall sit
  • 40 calf raises (20 each leg)
  • 30 Supermans
  • 20 Stars
  • 10 Burpees
     

Monday:

HARD Day. These are intensity workouts that should be done AS HARD AS POSSIBLE! with decent rest between reps

Make sure you take time to Warmup for intensity workouts.

 

Monday WORKOUT #1: (~25-30 minutes)

Agility workout (on grass)

Make an equilateral triangle with each side at 20 yds.

 

Rounds 1 -5 

Sprint each side of the triangle focusing on going around each corner and cutting/changing directions as quickly as possible. Break 30 seconds between each round.

Break 3 minutes after Round 5 ends

 

Rounds 6-10

Complete 2 laps for each round of the following (Sprint 2 sides of the triangle, jog two sides, sprint 2 sides) Rest 45 seconds after each set

Break 3 minutes after round 10 ends

 

Rounds 11-15

Sprint side one of the triangle, turn and shuffle side two, sprint side three. Rest 30 seconds after each round.

Break 3 minutes after round 15 ends

 


Rounds 16-20

Call the Cones A-B-C.

Stand along the line at the point in the middle between A and C.

Sprint in a straight line to Cone B, touch it and sprint to touch cone A, return to touch cone B, Sprint back to the starting point. Then repeat the same thing immediately to the C side… Sprint in a straight line to Cone B, touch it and sprint to touch cone C, return to touch cone B, Sprint back to the starting point.

Break 30 seconds after each round.

 

 

 

Monday WORKOUT #2: (~40 minutes)

Run (x40) 40 yd sprints & (x40) 40 yd jogs

 

For this workout, sprint 40 yds, jog 40 yds.  Repeat 5X.  This will simulate a ~2 minute point if done correctly.

Take a 2 minute break.

Complete 8 sets of this.

 

 

Tuesday:

Recovery Day

Today should be LIGHT. Do three 5 minute runs at an easy tempo to get lactic acid out of your legs. Stretch in between.

 

 

Wednesday: (~45 minutes)

Square workout.

Start with 4 70 yd sprints at full tempo

 

 

Set a 40 yd X 40 yd square.
 

Repeat the following 4x total

  • Complete 1 laps of the square (sprint, shuffle, back pedal, turn to sprint)
  • Rest 30-45 seconds.

 

REST

 

Repeat the following 4X

  • Alternate jog, sprint for one lap of the box (2 jog and 2 sprints). Focus on your change of direction into and out of sprints.
  • Rest 30-45 seconds

 

[Rest while you reset the square to 30 yds X 30 yds]
 

Repeat the following 3x total

  • Complete 1 lap of the square (sprint, shuffle, back pedal, turn to sprint)
  • Rest 30-45 between each lap.

 

Repeat the following 3X

  • Alternate jog, sprint for one lap of the box (2 jog and 2 sprints). Focus on your change of direction into and out of sprints.
  • Rest 30-45 seconds

 

[Reset the square to 20 yds X 20 yds]

 

Repeat the following 2x total

  • Complete 2 laps of the square (sprint, shuffle, back pedal, turn to sprint)
  • Rest 30-45 between each lap.
     

Repeat the following 2X

  • Alternate jog, sprint for one lap of the box (2 jog and 2 sprints). Focus on your change of direction into and out of sprints.
  • Rest 30-45 seconds

 

[Rest while you reset the square to 10 yds X 10 yds]

 

Complete the following once

  • Complete 1 lap of the square (sprint, shuffle, back pedal, turn to sprint)
  • Rest
     

Repeat the following 1X

  • Alternate jog, sprint for one lap of the box (2 jog and 2 sprints). Focus on your change of direction into and out of sprints.
  • Rest 

 

Finish with 4 70 yd sprints at full tempo

 

Thursday: (~60 Minutes)

Workout 1 (on Grass) (~45 Minutes)

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

 

10 Cut Drill

 

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 90 second- 2 minute rest, then repeat completing 5 of these in total.

 

After 1 set, take a longer ~3-5 minute full recovery break.

 

Complete 4 sets of this in total.

 

Workout 2 (~12-15 minutes)

This may possibly be the worst. I love you.
 

Set a 25x25 yd box

Call cones A, B, C, D

  • Cone A= Mountain climbers (total… NOT each leg)
  • Cone B= Back Lunges (total… NOT each leg)
  • Cone C= Crunches
  • Cone D= Burpees

 

Lap 1 = Complete 25 of each workout. Complete 25 Mtn climbers at A, then sprint to B where you complete the back lunges. Then sprint to C to complete crunches. Sprint to D to complete burpees, then sprint to finish at A.

Lap 2 = Complete 20 of each at each cone

Lap 3 = Complete 15 of each at each cone

Lap 4 = Complete 10 of each at each cone

Lap 5 = Complete 5 of each at each cone

 

No rest between. Complete as continuously as possible.

 

Friday:

Rest day. Recover. Stretch. Take care of yourself.

 

Saturday (~45 minutes)

 

Complete (4) 100 yd accelerators. Begin at 75% and continuously accelerate until you finish the last 25 yards at 100%

 

Jog-Sprint-Recover workout

  • (x5) 20 yd quick walk – 20 yd quick jog – 20 yd sprint (no breaks in between. all 5X continuous)
  • After all 5 sets are done… Rest ~3 minutes
  • (x5) 40 yd quick walk – 40 yd quick jog – 40 yd sprint (no breaks in between)
  • After all 5 sets are done… Rest ~3 minutes
  • (x5) 70 yd quick walk – 70 yd quick jog – 70 yd sprint (no breaks in between)
  • After all 5 sets are done… Rest ~3 minutes
  • (X5) 20 yd quick walk – 40 yd quick jog – 70 yd sprint - (no breaks)

 

Repeat the entire workout (minus the warm up and accelerators) again after resting as needed.

 

Complete (4) 100 yd accelerators. Begin at 75% and continuously accelerate until you finish the last 25 yards at 100%

 

Sunday (~60 minutes)

Workout 1

  • 400 yd moderate jog
  • 300 yd accelerator (final 70 yds @ 100%)
  • 200 yd accelerator (final 70 yds @ 100%)
  • 100 yd sprint
  • 70 yd sprint
  • 40 yd sprint
  • 40 yd sprint
  • 70 yd sprint
  • 100 yd sprint
  • 200 yd DEcelerator (FIRST 70 yds @ 100%)
  • 300 yd Decelerator (FIRST 70 yds @ 100%)
  • 400 yd moderate jog

 

Workout 2

(X16) Set a triangle of cones 16 yds apart. Call them A-B-C.  Standing at A, sprint to B as if you are making a deep cut, then change direction to C as if you are returning for the in cut, then turn back to A as if you are making the 7 cut. REST for a solid minute. 

Cool down on your own.