Week 1/3 workout
Day 1 (Monday)
Warm up for 5 minutes by either jumping rope, doing jumping jacks, using a rower machine or riding
a stationary bike
1. Squats – 2 warmup sets of 5 reps (1 with just the barbell, 1 with some weight added). 5 sets of 5 reps
( 225lbs., make five reps difficult)
2. Leg Press- 3 sets 15 reps (300lbs.)
3. Shoulder Press - 2 warmup sets of 12 reps (1 with just the bar, 1 with some weight added). 3 sets of
10 reps (Find a weight that makes 10 reps difficult)
4. Leg Curls 3 sets of 12 reps
5. Leg Extension 3 sets of 12
6. Complete Core workout #1
Notes: Rest :30 sec. between each set
Day 2 (Wednesday)
Warm up for 5 minutes by either jumping rope, using a rower machine or riding a stationary bike.
1. Deadlift – 2 warmup sets of 5 reps (barbell with 90lbs.) 5 sets of 5 reps ( Use 185-225lbs.,wt. should
be difficult to do 5 sets)
2. Chin ups/pull ups – Do 5 sets of 5 reps. If you can’t do a chin up, replace with inverted row assisted
chin-ups.
3. Lat Pulldowns Do 4 sets of 12 reps. Pull weight down in front of chest.
4. Push-up complete 4 sets of 20 pushups, 65% of body weight.
5. Shoulder stability work (Y,T,I,W) 3 sets of 10 reps.
6. #3 Core work complete each exercise 3x 20 reps
Note: Rest :25 sec. between each set
Day 3 (Friday)
Warm up for 5 minutes by either jumping rope, using a rower machine or riding a stationary bike
1. Squats – 2 warmup sets of 5 reps (1 with just the barbell, 1 with 185lbs. weight)- 5 sets of 5 reps
(225lbs. reps should be difficult)
2. Hang Clean-4 sets of 5 reps 115lbs.
3. MB Slam- 3 sets of 15 reps
4. DB Bench Press – 2 warmup sets of 5 reps (1 with lite weight, add 10lbs.each set)- 5 sets of 7 reps (
Find a weight that makes five reps difficult)
5. #2 Core work Time Circuit each exercise 2x
Note: Rest :30 sec. between each set
That’s your workout for the first week. For week 2, we’re going to be doing the same exercises, except we’ll
be performing the Day 2 workout twice, and the Day 1 workout once.
Week 2/4 workout
Day 1 (Monday)
Warm up for 5 minutes jumping rope.
1. Deadlift – 2 warmup sets of 5 reps (barbell with some weight added). 5 sets of 5 reps ( Use a weight
that’s difficult to do 5 sets)
2. Shoulder Press - 2 warmup sets of 5 reps (1 with just the barbell, 1 with some weight added). 5
sets of 5 reps (Find a weight that makes 5 reps difficult)
3. DB Single Squats- 3 sets of 10 reps (20-25lbs.)
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4. Hip Raises 3 sets of 15 reps, place 25lbs. on hips
5. DB Lunge 4 sets of 10 reps 25lbs.-30lbs
6. #3 Core work complete each exercise 2x 20 reps
Note: Rest :30 sec. between each set
Day 2 (Wednesday)
Warm up for 5 minutes riding a stationary bike
1. Squats – 2 warmup sets of 10 reps (1 with just the barbell, 1 with some weight added)- 4 sets of 5
reps ( 245lbs. of max five reps should be difficult)
2. Long jumps 3 sets of 6 reps
3. DB Framer walk- 3 sets of 20yds (50-60lbs)
4. Pull ups – Do 3 sets of 10 reps. If you can’t do a Pull up, inverted row pull up.
5. Hand step-up- do 3 sets of 15 reps (up and down = 1 rep)
6. Complete Core workout #1
Rest :30 sec. between each set
Day 3 (Friday)
Warm up for 5 minutes row machine
1. Deadlift – 1 warmup set of 5 reps (1 with just the barbell, 1 with some weight added) -5 sets of 5 reps
2. Single Leg/Leg Press Do 4 seats of 10 reps
3. Jump Rope 200
4. Bench Press – 2 warmup sets of 5 reps (1 with just the barbell, 1 with some weight added)- 4 sets of
5 reps ( Find a weight that makes five reps difficult)
5. DB incline press- Do 3 sets of 10 reps+10 push-ups
6. Shoulder stability work (Y,T,I,W) 3 sets of 10 reps.
Notes: Rest :30 second between each set
Repeat above workout for at least 4 weeks.
Huston-Tillotson University Core Work
#1 Core work: crunch circuit (20)reps x (3) sets
1.
2.
3.
4.
5.
6.
7.
Rev. Crunch (bring knees to chest)
Cross leg crunch (leg 45 degree)
Regular crunch (feet flat knees bent)
3-way crunch (right, middle, left)
Full crunch (knees to elbows)
Side crunch
Reach crunch (knees bent try and touch heels)
#2 Core work Time Circuit each exercise 2x
1. PRONE BRIDGE 1:00
2. REGULAR CRUNCH 1:00
3. SUPINE BRIDGE :45
4. REVERSE CRUNCH :45
5. RT/LT. SIDE BRIDGE :30
6. BICYCLE :30
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7.
ALT ARM/LEG V-UP :30
#3 Core work complete each exercise 2x 20 reps
1. Crunches
2. Push-ups w/T-swing
3. Full crunches
4. V-ups
5. MB Russian twist
6. Hip raises
7. Leg raises
Extra Core Work
Sit-ups 3x 15
Single leg V-ups (right/left makes 1) 3x 10
Bicycle 3x 30 sec.
Scissors (legs straight up) 3x 15
FLUTTER KICKS 2x :45
RT/LT SINGLE LEG PRONE BRIDGE 2x :30
ROCKY SIT-UPS 1x 1:00
Toe touches 2x 15
Sit-up w/twist 2x 15
Knee tucks 3x 15
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Dynamic Flex;
Exercise:
Reps
Distance
A Skips
B Skips
High Knees
Butt Kicks
Lateral Shuffle
Carioca
Backpedal
2x
2x
2x
2x
2x
2x
2x
20 yds
20 yds
20 yds
20 yds
20 yds
20 yds
20 yds
5 week speed & endurance training 3 days a week outline of distances, times, reps and rest.
DAY ONE
DAY TWO
DAY THREE
Distance / Reps / Time / Rest*
Distance / Reps / Time / Rest*
Distance / Reps / Time / Rest*
WEEK 1 100 YD
8
19 Sec. 3:1
40 YD
6 Max Effort 6:1
60 YD
6 Max Effort 7:1
WEEK 2 100 YD
10
19 Sec. 3:1
40 YD
8 Max Effort 6:1
60 YD
8 Max Effort 7:1
WEEK 3 100 YD
12
19 Sec. 3:1
40 YD
10 Max Effort 6:1
60 YD
10 Max Effort 7:1
WEEK 4 80 YD
12
16 Sec. 4:1
30 YD
8 Max Effort 7:1
40 YD
8 Max Effort 7:1
WEEK 5 80 YD
14
16 Sec. 4:1
30 YD
8 Max Effort 7:1
40 YD
10 Max Effort 7:1
WEEK 6 80 YD
16
16 Sec. 4:1
30 YD
8 Max Effort 7:1
40 YD
12 Max Effort 7:1
* Rest times are in work-to-rest ratios. For example, if you were prescribed a 2:1 rest time and it takes you 10
seconds to perform a sprint, rest for 20 seconds.
Components of Speed
80-100 yards - to improve body composition
30-60 yards - to improve maximum velocity
5-20 yards - to improve acceleration
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It’s your dream, not theirs.
Huston-Tillotson University
Strength and Conditioning
Nutrition Guidelines
1) Always eat breakfast.
2) Eat 4 – 7 meals per day, counting snacks.
3) Protein should be included in each meal, this should come from low fat sources such as
chicken, fish, turkey, eggs, low-fat or fat free dairy, and lean beef.
4) A fruit and/or vegetable should be eaten each meal.
5) Eat every 2-3 hours.
6) Avoid high sugar products food or drink. This includes drinks such as Sunny-D or KoolAid and soda/pop. As well as foods like cookies, candy and ice cream.
7) Water should be your main drink of choice.
8) Try to stay away from pre-prepared food whenever possible (fast food, pizza, frozen
dinners)
9) Prepare food ahead of time is possible, this will help with last minute choices and
settling for whatever is available. Understand that you are an athlete and not the average
person.
10) Get color onto your plate – in the form of vegetables and fruits.
11) Bookend your workouts – pre and post! Your workout is not complete until you eat!
Don’t let anyone steal your dream.
It’s your dream, not theirs.