Scribd
Upload
113 views8 pages

Eight-Week Conditioning Plan

The document outlines an 8-week sprint training program divided into weekly workouts and sets. Each week progresses with increasing distances, repetitions, or both. Workouts consist of 3-5 sets with short rest periods between repetitions and longer rest periods between sets, with the goal of completing each sprint at 100% effort.

Uploaded by

Brian Lutter
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
113 views8 pages

Eight-Week Conditioning Plan

The document outlines an 8-week sprint training program divided into weekly workouts and sets. Each week progresses with increasing distances, repetitions, or both. Workouts consist of 3-5 sets with short rest periods between repetitions and longer rest periods between sets, with the goal of completing each sprint at 100% effort.

Uploaded by

Brian Lutter
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
You are on page 1/ 8

Complete Each sprint with 100% Effort

WEEK 1
Workout 1
Set #1
4 Repetitions of 25 Yards
30 Seconds Rest Between Reps
2:00 Minutes Rest Between Sets

Set #2
4 Repetitions of 25 Yards
30 Seconds Rest Between Reps
2:00 Minutes Rest Between Sets

Set #3
4 Repetitions of 25 Yards
30 Seconds Rest Between Reps
Workout 2
Set #1
3 Repetitions of 20 Yards
25 Seconds Rest Between Reps
2:00 Minutes Rest Between Sets

Set #2
3 Repetitions of 40 Yards
30 Seconds Rest Between Reps
2:00 Minutes Rest Between Sets

Set #3
2 Repetitions of 60 Yards
35 Seconds Rest Between Reps

Workout 3
Set #1
5 Repetitions of 90 Yards
45 Seconds Rest Between Reps

Complete Each sprint with 100% Effort

WEEK 2
Workout 1
Set #1
4 Repetitions of 15 Yards
25 Seconds Rest Between Reps
2:00 Minutes Rest Between Sets

Set #2
3 Repetitions of 30 Yards
30 Seconds Rest Between Reps
2:00 Minutes Rest Between Sets

Set #3
3 Repetitions of 50 Yards
35 Seconds Rest Between Reps
Workout 2
Set #1
3 Repetitions of 50 Yards
35 Seconds Rest Between Reps
2:00 Minutes Rest Between Sets

Set #2
3 Repetitions of 100 Yards
45 Seconds Rest Between Reps

Workout 3
Set #1
5 Repetitions of 90 Yards
45 Seconds Rest Between Reps

Complete Each sprint with 100% Effort

WEEK 3
Workout 1
Set #1
3 Repetitions of 20 Yards
25 Seconds Rest Between Reps
2:00 Minutes Rest Between Sets

Set #2
4 Repetitions of 30 Yards
30 Seconds Rest Between Reps
2:00 Minutes Rest Between Sets

Set #3
5 Repetitions of 50 Yards
35 Seconds Rest Between Reps
Workout 2
Set #1
3 Repetitions of 50 Yards
35 Seconds Rest Between Reps
2:00 Minutes Rest Between Sets

Set #2
4 Repetitions of 100 Yards
45 Seconds Rest Between Reps

Complete Each sprint with 100% Effort

WEEK 4
Workout 1
Set #1
6 Repetitions of 25 Yards
30 Seconds Rest Between Reps
2:00 Minutes Rest Between Sets

Set #2
6 Repetitions of 25 Yards
30 Seconds Rest Between Reps
2:00 Minutes Rest Between Sets

Set #3
6 Repetitions of 25 Yards
30 Seconds Rest Between Reps
Workout 2
Set #1
4 Repetitions of 20 Yards
25 Seconds Rest Between Reps
2:00 Minutes Rest Between Sets

Set #2
4 Repetitions of 40 Yards
30 Seconds Rest Between Reps
2:00 Minutes Rest Between Sets

Set #3
4 Repetitions of 60 Yards
35 Seconds Rest Between Reps

Workout 3
Set #1
6 Repetitions of 90 Yards
45 Seconds Rest Between Reps

Complete Each sprint with 100% Effort

WEEK 5
Workout 1
Set #1
6 Repetitions of 15 Yards
25 Seconds Rest Between Reps
2:00 Minutes Rest Between Sets

Set #2
5 Repetitions of 30 Yards
30 Seconds Rest Between Reps
2:00 Minutes Rest Between Sets

Set #3
5 Repetitions of 50 Yards
35 Seconds Rest Between Reps
Workout 2
Set #1
4 Repetitions of 20 Yards
25 Seconds Rest Between Reps
2:00 Minutes Rest Between Sets

Set #2
4 Repetitions of 40 Yards
30 Seconds Rest Between Reps
2:00 Minutes Rest Between Sets

Set #3
4 Repetitions of 60 Yards
35 Seconds Rest Between Reps

Workout 3
Set #1
7 Repetitions of 90 Yards
45 Seconds Rest Between Reps

Complete Each sprint with 100% Effort

WEEK 6
Workout 1
Set #1
7 Repetitions of 25 Yards
30 Seconds Rest Between Reps

Workout 3
Set #1
5 Repetitions of 50 Yards
35 Seconds Rest Between Reps

2:00 Minutes Rest Between Sets


2:00 Minutes Rest Between Sets

Set #2
7 Repetitions of 25 Yards
30 Seconds Rest Between Reps
2:00 Minutes Rest Between Sets

Set #3
7 Repetitions of 25 Yards
30 Seconds Rest Between Reps
Workout 2
Set #1
5 Repetitions of 20 Yards
25 Seconds Rest Between Reps
2:00 Minutes Rest Between Sets

Set #2
5 Repetitions of 40 Yards
30 Seconds Rest Between Reps
2:00 Minutes Rest Between Sets

Set #3
5 Repetitions of 60 Yards
35 Seconds Rest Between Reps

Set #2
5 Repetitions of 100 Yards
45 Seconds Rest Between Reps

Complete Each sprint with 100% Effort

WEEK 7
Workout 1
Set #1
6 Repetitions of 15 Yards
25 Seconds Rest Between Reps
2:00 Minutes Rest Between Sets

Set #2
6 Repetitions of 30 Yards
30 Seconds Rest Between Reps
2:00 Minutes Rest Between Sets

Set #3
5 Repetitions of 50 Yards
35 Seconds Rest Between Reps
Workout 2
Set #1
8 Repetitions of 25 Yards
30 Seconds Rest Between Reps
2:00 Minutes Rest Between Sets

Set #2
8 Repetitions of 25 Yards
30 Seconds Rest Between Reps
2:00 Minutes Rest Between Sets

Set #3
8 Repetitions of 25 Yards
30 Seconds Rest Between Reps

Workout 3
Set #1
8 Repetitions of 90 Yards
45 Seconds Rest Between Reps

Complete Each sprint with 100% Effort

WEEK 8
Workout 1
Set #1
6 Repetitions of 20 Yards
25 Seconds Rest Between Reps
2:00 Minutes Rest Between Sets

Set #2
6 Repetitions of 40 Yards
30 Seconds Rest Between Reps
2:00 Minutes Rest Between Sets

Set #3
6 Repetitions of 60 Yards
35 Seconds Rest Between Reps
Workout 2
Set #1
8 Repetitions of 25 Yards
30 Seconds Rest Between Reps
2:00 Minutes Rest Between Sets

Set #2
8 Repetitions of 25 Yards
30 Seconds Rest Between Reps
2:00 Minutes Rest Between Sets

Set #3
8 Repetitions of 25 Yards
30 Seconds Rest Between Reps

Workout 3
Set #1
5 Repetitions of 50 Yards
35 Seconds Rest Between Reps
2:00 Minutes Rest Between Sets

Set #2
5 Repetitions of 100 Yards
45 Seconds Rest Between Reps

You might also like

pFad - Phonifier reborn

Pfad - The Proxy pFad of © 2024 Garber Painting. All rights reserved.

Note: This service is not intended for secure transactions such as banking, social media, email, or purchasing. Use at your own risk. We assume no liability whatsoever for broken pages.


Alternative Proxies:

Alternative Proxy

pFad Proxy

pFad v3 Proxy

pFad v4 Proxy