Fitness Program

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Workout Instructions
  • On aerobic running days, follow these guidelines for the various distances.  All distances should be completed at 80% of maximum heart rate.
    • 2 mile runs -- 13 minutes minimum / 17 minutes maximum
    • 3 mile runs -- 20 minutes minimum / 26 minutes maximum
    • 4 mile runs -- 28 minutes minimum / 34 minutes maximum
  • On alternate aerobic activity days (e.g. run, bike, or swim), choose one type of activity for the day.  Depending of your fitness level, you may choose to do more than one of the activities to achieve cross-training effect.  Heart rate should be at 60% maximum (this is a slow workout).
  • Speed Training Program
    • This is for anaerobic fitness base and also for speed development
    • Sprint all out on every sprint--do not pace yourself
    • Take full rest period between every sprint--nothing less
    • Concentrate on explosive starts--driving knees, leaning forward, pumping arms
    • Keep stride smooth and powerful throughout the sprint

DistanceRepetitionsRecovery Time
20 Yards830 Seconds
40 Yards645 Seconds
60 Yards460 Seconds
80 Yards275 Seconds
100 Yards1

  • Anaerobic / Aerobic Fitness Shuttles
    • 40 Yard Shuttles
      • Two markers 40 yards apart
      • Up and Back 3 times (240 yards total)
      • Work Interval = 45 seconds
      • Rest Interval = 45 seconds
      • Start at 4 sets and work kup to 8 sets
      • Extra rest every three (15 seconds extra rest)
    • 50 Yard Cone Drill
      • Six markers at 10 yard intervals
      • From first marker to 10 yard marker and back, to 20 yard marker and back, to 30 yard marker and back, to 40 yard marker and back, to 50 yard marker and back (300 yards total)
      • Work Interval = 1 minute
      • Rest Interval = 1 minute
      • Start at 4 sets and work up to 6 sets
      • Extra rest every three (15 seconds extra rest)
    • 120's
      • 120 yard sprint in 20 seconds
      • 120 yard return in 30 seconds (jog)
      • Rest Interval at the start line = 30 seconds
      • Start at 6 reps and work up to 10 reps
  • Muscalar Strength and Endurance
    • Abdominals
      • Mix in crunches (knees up / elbows touch knees) and oblique work (elbows to opposite knee)
      • Complete as straight sets, supersets, or pyramids
    • Push-ups
      • Place your hands on the ground, slightly wider than shoulder width.  Keep your body in a flat plane, making sure not to raise your buttocks in the air.  If you cannot accomplish a minimum of 8, modify the push-ups by placing your knees on the ground with your feet crossed and lifted up in the air.  If you use the correct form (e.g. your body does not buck or bend), you are also using your body core thus activating all of its muscles.
Self Testing
  • 2 Mile Test Instructions
    • You will perform 3 tests during the summer
    • Test should be conducted at a track if possible
    • Complete 2 miles (8 laps) as fast as possible
    • Immediately after completing the test, check your heart rate
      • Count the number of beats in 6 seconds
      • Multiply this number by 10 to get your heart rate per minute
    • Note your 2 mile time for future comparison
Training Tips
  • Always do a legitimate cardiovascular warm-up and flexibility phase before starting your workout.  Your workout should also conclude with a cool-down phase that includes a light cardiovascular phase and flexibility program.
    • The warm-up should consist of a 10 minute cardiovascular and flexibility sequence.  Make sure to stretch the "big muscles".
    • The cool-down should consist of a short 40 yard jog and stretch, jog and stretch, jog and stretch, etc.
  • Avoid the heat of the day.  Workout before 9:00 am or after 6:00 pm.
  • Drink at least 16 oz. of water 30 minutes prior to training (pre-hydration).
  • Drink water or gatorade as needed during the workout.
  • After the workout, drink plenty of water.
  • Rest is an important aspect of training.  In a 7 day training week, it is important to take 1 day off.  Two days is acceptable and taking more than two days off may hurt your training.
Psychology of Training
  • Workout with a friend(s) as often as possible.  They can serve as motivation as well as build bonds of commitment and friendship in working towards a common goal.
    • Complete self-tests in groups as often as possible
  • Attempt to workout a the same time each day.  This helps you develop a routine and makes you more successful in maintaining your commitment to the program.
  • If you find yourself struggling during a workout, mentally break the workout down into smaller parts.  The conquer each part, one at a time.
  • After each workout or at the end of the day, before falling asleep, review and relive the successes of your day, no matter how small or how few they may have been.  It could be simply be that you finished the workout feeling strong or that you climbed a hill particularly well.  Whatever it is, you must recapture that experience in your mind and go to sleep feeling good about your ability and your commitment.

 

       "The picture of a champion is of one bent over in exhaustion when nobody else is looking"

      June
      WeekSundayMondayTuesdayWednesdayThursdayFridaySaturday
      1
      2
      3Rest
      + Run 2 miles
      + 3x40 Abs
      + 2x20 Push-ups
      + Run 2 miles
      + 3x40 Abs
      + 2x20 Push-ups
      + 40 yd Shuttle
      + 3x40 Abs
      + 2x20 Push-ups
      + Run 2 miles
      or
      + Bike 6 miles
      or
      + Swim 1200 Meters
      + 3x40 Abs
      + 2x20 Push-ups
      		Rest
      + Run 2 miles
      + 3x40 Abs
      + 2x20 Push-ups
      4
      + Run 2 miles
      + 3x40 Abs
      + 2x20 Push-ups
      + 50 yd Cones
      + 3x40 Abs
      + 2x20 Push-ups
      + Run 2 miles
      or
      + Bike 6 miles
      or
      + Swim 1200 Meters
      + 3x40 Abs
      + 2x20 Push-ups
      		Rest
      + Run 2 miles
      + 3x40 Abs
      + 2x20 Push-ups
      + Run 2 miles
      + 3x40 Abs
      + 2x20 Push-ups
      + 40 yd Shuttle
      + 3x40 Abs
      + 2x20 Push-ups
      July
      WeekSundayMondayTuesdayWednesdayThursdayFridaySaturday
      1
      + Run 2 miles
      or
      + Bike 6 miles
      or
      + Swim 1200 Meters
      + 3x40 Abs
      + 2x20 Push-ups
      		2 Mile TestRest
      + Run 3 miles
      + 4x40 Abs
      + 3x20 Push-ups
      + Run 3 miles
      + 4x40 Abs
      + 3x20 Push-ups
      + 50 yd Cones
      + 4x40 Abs
      + 3x20 Push-ups
      + Run 3 miles
      or
      + Bike 9 miles
      or
      + Swim 1600 Meters
      + 4x40 Abs
      + 3x20 Push-ups
      2Rest
      + Run 3 miles
      + 4x40 Abs
      + 3x20 Push-ups
      + Run 3 miles
      + 4x40 Abs
      + 3x20 Push-ups
      + 40 yd Shuttle
      + 4x40 Abs
      + 3x20 Push-ups
      + Run 3 miles
      or
      + Bike 9 miles
      or
      + Swim 1600 Meters
      + 4x40 Abs
      + 3x20 Push-ups
      		Rest
      + Run 3 miles
      + 4x40 Abs
      + 3x20 Push-ups
      3
      + Run 3 miles
      + 4x40 Abs
      + 3x20 Push-ups
      + 50 yd Cones
      + 4x40 Abs
      + 3x20 Push-ups
      + Run 3 miles
      or
      + Bike 9 miles
      or
      + Swim 1600 Meters
      + 4x40 Abs
      + 3x20 Push-ups
      		Rest2 Mile Test
      + Run 3 miles
      + 4x40 Abs
      + 3x20 Push-ups
      Speed Program
      + 4x40 Abs
      + 3x20 Push-ups
      4
      + Run 3 miles
      or
      + Bike 9 miles
      or
      + Swim 1600 Meters
      + 4x40 Abs
      + 3x20 Push-ups
      		Rest
      + Run 4 miles
      + 4x60 Abs
      + 4x20 Push-ups
      Speed Program
      + 4x60 Abs
      + 4x20 Push-ups
      + Run 4 miles
      or
      + Bike 12 miles
      or
      + Swim 2000 Meters
      + 4x60 Abs
      + 4x20 Push-ups
      + 50 yd Cones
      + 4x60 Abs
      + 4x20 Push-ups
      		Rest
      August
      Week
      Sunday
      Monday
      Tuesday
      Wednesday
      Thursday
      Friday
      Saturday
      1
      + Run 4 miles
      + 4x60 Abs
      + 4x20 Push-ups
      Speed Program
      + 4x60 Abs
      + 4x20 Push-ups
      + Run 4 miles
      + 4x60 Abs
      + 4x20 Push-ups
      Rest
      + 50 yd Cones
      + 4x60 Abs
      + 4x20 Push-ups
      + Run 4 miles
      + 4x60 Abs
      + 4x20 Push-ups
      2 Mile Test
      2
      Rest
      Speed Program
      + 4x60 Abs
      + 4x20 Push-ups
      + Run 4 miles
      or
      + Bike 12 miles
      or
      + Swim 2000 Meters
      + 4x60 Abs
      + 4x20 Push-ups
      + 50 yd Cones
      + 4x60 Abs
      + 4x20 Push-ups
      + Run 4 miles
      + 4x60 Abs
      + 4x20 Push-ups
      + 40 yd Shuttle
      + 4x60 Abs
      + 4x20 Push-ups
      Rest
      3
      4