Warm-Up
Skills
Acceleration Drills: 3×20m/2×40m acceleration drills – aims: speed and power
Mark out a distance of 40 metres with three cones, placing one cone mid-way (20 metres) from the start cone. From an athletic or sprint stance, sprint to the 20 metre mark three times, walking back to the start each time. Finish with two sprint s to the 40 metre mark.
As this is a drill to work on acceleration, try to stay low the whole time. Ideally in a 100 metres sprint the athlete will still be in the acceleration phase through the 40 metre mark, and thus will not be fully upright at this mark.
Strength
Week 5 Day 1: Strength Workout A
Squat: 3×5
Press: 3×3
Deadlift: 3×3
You can choose one weight per exercise and try for the full range of sets with that weight (e.g. 130 Kg squat for all three sets), or you can start at a weight and if you complete the set, increase the weight for the next set.
Rest 90-120 seconds between sets
Flexibility and Cool Down
Post weights and times to FK.UK
Have fun!
