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  • Conditioning Program

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    cengstrand
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    This document outlines an 8-week conditioning program with increasing distances and goals for sprint times each week. It separates athletes into three categories: big, medium, and skill athletes. Each week prescribes runs over different distances (e.g. 100m, 200m, 50m) with targets for completion times and rest periods between sets. It also describes a speed endurance test to be taken twice yearly, consisting of 8x100m and 12x50m sprints with targets for classification as beginning, good, great, all-state, or all-american based on athlete type and sprint times.

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    This document outlines an 8-week conditioning program with increasing distances and goals for sprint times each week. It separates athletes into three categories: big, medium, and skill athletes. Each week prescribes runs over different distances (e.g. 100m, 200m, 50m) with targets for completion times and rest periods between sets. It also describes a speed endurance test to be taken twice yearly, consisting of 8x100m and 12x50m sprints with targets for classification as beginning, good, great, all-state, or all-american based on athlete type and sprint times.

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    Attribution Non-Commercial (BY-NC)
    Скачайте в формате PDF, TXT или читайте онлайн в Scribd
    Отметить как неприемлемый контент
    79 просмотров2 страницы

    Conditioning Program

    Загружено:

    cengstrand
    This document outlines an 8-week conditioning program with increasing distances and goals for sprint times each week. It separates athletes into three categories: big, medium, and skill athletes. Each week prescribes runs over different distances (e.g. 100m, 200m, 50m) with targets for completion times and rest periods between sets. It also describes a speed endurance test to be taken twice yearly, consisting of 8x100m and 12x50m sprints with targets for classification as beginning, good, great, all-state, or all-american based on athlete type and sprint times.

    Авторское право:

    Attribution Non-Commercial (BY-NC)
    Скачайте в формате PDF, TXT или читайте онлайн в Scribd
    Отметить как неприемлемый контент
    из 2

    CONDITIONING PROGRAM

    Rest twice as long as the run takes between each set


    WEEK 1

    ALL ATHLETES

    Day 1

    1x800m at a good pace & 2x400m at a good pace


    2x800m at a good pace & 3x400m at a good pace

    Day 2

    BIG ATHLETES

    Distance

    Goal

    Rest

    Med athletes

    Distance

    Goal

    Rest

    skill athletes

    Distance

    Goal

    Rest

    Week 2

    6 x 100m

    00:22

    01:00

    6 x 100m

    00:22

    01:00

    6 x 100m

    00:20

    01:00

    Week 3

    4 x 200m

    00:40

    02:00

    4 x 200m

    00:38

    01:54

    4 x 200m

    00:36

    01:48

    Week 4

    8 x 100m
    4 x 200m
    8 x 100m
    4 x 200m
    8 x 100m
    4 x 200m

    00:20

    01:00

    8 x 100m

    00:19

    00:57

    8 x 100m

    00:18

    00:54

    8 x 100m
    6 x 50m
    4 x 200m
    8 x 100m
    10 x 50m
    4 x 200m

    00:17
    00:08
    00:34
    00:16
    00:08
    00:34

    00:48
    00:24
    01:42
    00:48
    00:24
    01:42

    8 x 100m
    6 x 50m
    4 x 200m
    8 x 100m
    10 x 50m
    4 x 200m

    00:16
    00:07
    00:32
    00:15
    00:07
    00:32

    00:48
    00:21
    01:36
    00:45
    00:21
    01:36

    8 x 100m
    6 x 50m
    4 x 200m
    8 x 100m
    6 x 50m
    4 x 200m

    00:15
    00:07
    00:30
    00:14
    00:07
    00:30

    00:42
    00:21
    01:30
    00:42
    00:21
    01:30

    Day 1 & 2
    Day 1 & 2
    Day 1 & 2

    Week 5
    Day 1 & 2

    Week 6
    Day 1 & 2

    Week 7
    Day 1 & 2

    Week 8
    Day 1 & 2

    8 x 100m
    10 x 50m

    00:40
    00:20
    00:38
    00:18
    00:36

    00:16
    00:08

    02:00
    01:00
    02:00
    01:00
    01:48

    00:48
    00:24

    4 x 200m
    8 x 100m
    4 x 200m
    8 x 100m
    4 x 200m

    8 x 100m
    10 x 50m

    00:38
    00:19
    00:36
    00:17
    00:34

    00:15
    00:07

    01:54
    00:57
    01:48
    00:51
    01:42

    00:45
    00:21

    FINISH THE GAME STRONG

    4 x 200m
    8 x 100m
    4 x 200m
    8 x 100m
    4 x 200m

    8 x 100m
    6 x 50m

    00:36
    00:18
    00:34
    00:16
    00:32

    00:14
    00:07

    01:48
    00:54
    01:42
    00:48
    01:36

    00:42
    00:21

    www.biggerfasterstronger.com info@bfsmail.com 843 West 2400 South, Salt Lake City, UT 84119 (800) 628-9737 Fax (801) 975-1159

    CONDITIONING PROGRAM
    The BFS Speed Endurance Test Should Be Administered Twice Yearly

    Speed endurance test rules

    1. An athlete that starts early will receive a two second penalty.


    2. Athletes are not to ask recorder for individual times.
    3. All athletes must pass the test (except incoming freshmen)
    or must retest within 48 hours.

    TEST
    8x100m

    REST TIME / per SET

    BEGINNING
    GOOD
    GREAT
    ALL-STATE
    ALL-AMERICAN

    BIG
    ATHLETES

    :48 / 100m sprint

    ANY SCORE
    :19
    :17
    :16
    :15

    MEDIUM
    ATHLETES

    :45 / 100m sprint

    ANY SCORE
    :18
    :16
    :15
    :14

    SKILL
    ATHLETES

    :42 / 100m sprint

    ANY SCORE
    :17
    :15
    :14
    :13

    Note: rest for two minutes between the first section of the test and the second section

    TEST
    12 x 50m

    REST TIME / per SET

    BEGINNING
    GOOD
    GREAT
    ALL-STATE
    ALL-AMERICAN

    BIG
    ATHLETES

    :24 / 50m sprint

    ANY SCORE
    :8.5
    :8
    :7.5
    :7

    MEDIUM
    ATHLETES

    :21 / 50m sprint

    ANY SCORE
    :7.5
    :7
    :6.5
    :6

    FINISH THE GAME STRONG

    SKILL
    ATHLETES

    :21 / 50m sprint

    ANY SCORE
    :7.5
    :7
    :6.5
    :6

    www.biggerfasterstronger.com info@bfsmail.com 843 West 2400 South, Salt Lake City, UT 84119 (800) 628-9737 Fax (801) 975-1159

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