Mondays-Sprint Work (40 yds Sprints)
- week 1- 14 x 40 yds
- week 2- 16 x 40 yds
- week 3- 18 x 40 yds
- week 4- 20 x 40 yds
- weeks 5 & 6- 16 x 40 yds
- weeks 7 & 8- 18 x 40 yds
- weeks 9 & 10- 20 x 40 yds
- weeks 11 & 12- 2 x 12 (2 sets = 24 total sprints)
- weeks 13 & 14- 2 x 14 (2 sets = 28 total sprints)
- weeks 15 & 16- 2 x 16 (2 sets = 32 total sprints)
- weeks 17 & 18- 2 x 18 (2 sets = 36 total sprints)
40 yds Sprints- 30 sec interval (1 sprint every 30 sec); 3:00 min rest between sets (weeks 9-12)
Tuesdays-Speed Endurance I (Cut Sprint Intervals)
- week 1- 8 x Cut 60′s
- week 2- 10 x Cut 60′s
- week 3- 12 x Cut 60′s
- week 4- 2 x 7 Cut 60′s (2 sets = 14 total sprints)
- weeks 5 & 6- 8 x Cut 120′s
- weeks 7 & 8- 9 x Cut 120′s
- weeks 9 & 10- 10 x Cut 120′s
- weeks 11 & 12- 2 x 8 Cut 60′s (2 sets = 16 total sprints)
- weeks 13 & 14- 2 x 9 Cut 60′s (2 sets = 18 total sprints)
- weeks 15 & 16- 2 x 7 Cut 120′s (2 sets = 14 total sprints)
- weeks 17 & 18- 2 x 8 Cut 120′s (2 sets = 16 total sprints)
Cut-60′s- 30 sec interval (1 sprint every 30 sec); 3:00 min rest between sets
Cut-120′s- 60 sec interval (1 sprint every 60 sec); 3:00 min rest between sets
Pro-Agility Long Shuttle- May be substituted for Cut-60′s to emphasize agility. 45 sec interval; 3:00 min rest between sets
Thursday-Sprint Work (60 yds Sprints)
- week 1- 12 x 60 yds
- week 2- 14 x 60 yds
- week 3- 16 x 60 yds
- week 4- 18 x 60 yds
- weeks 5 & 6- 14 x 60 yds
- weeks 7 & 8- 16 x 60 yds
- weeks 9 & 10- 18 x 60 yds
- weeks 11 & 12- 2 x 10 (2 sets = 20 total sprints)
- weeks 13 & 14- 2 x 12 (2 sets = 24 total sprints)
- weeks 15 & 16 – 2 x 14 (2 sets = 28 total sprints)
- weeks 17 & 18- 2 x 16 (2 sets = 32 total sprints)
60 yds Sprints- 30 sec interval (1 sprint every 30 sec); 3:00 min rest between sets (weeks 9-12)
Friday-Speed Endurance II (Full Poles)
- week 1- 10 x Full poles
- week 2- 12 x Full poles
- week 3- 14 x Full poles
- week 4- 16 x Full poles
- weeks 5 & 6- 10 x Full poles
- weeks 7 & 8 - 12 x Full poles
- weeks 9 & 10- 14 x Full poles
- weeks 11 & 12- 2 x 8 (2 sets = 16 total poles)
- weeks 13 & 14- 2 x 9 (2 sets = 18 total poles)
- weeks 15 & 16- 2 x 10 (2 sets = 20 total poles)
- weeks 17 & 18- 2 x 12 (2 sets = 24 total poles)
Full Poles- 200-220 yds each. Complete each pole in 30-35 sec. Rest for 90 sec rest; 3:00 min rest between sets
Full Gassers- May be substituted for Full Poles. 2:00 min interval (1 gasser every 2:00); 3:00 min rest between sets