Here is the schedule for the off week:
Run Schedule: Run daily, but at least three times this week:
Run 1: Power Conditioning Phase:
Dynamic Warm-up, 4X100y Stride @75 percent. Get off fast, then stride. Big arms, hips forward. 30s rest between reps. Must stay within work to rest ratio.
4x80y Stride @75 percent. Same as above. 30s rest
Sprints: 15X35y with 35s rest
Run 2: 110’s (15-21 seconds depending on position with 35 second rest) & Repeat 20’s
Run 7 – 110y sprints within timeframe for your position:
Positions: D.B., RB, WR, Q must run in 15s
LB, Y, DE, P, K in 17s
OL, DL 20-21s
Repeat 20y sprints (All OUT)
Reps: 15, Rest: 20s, take a 2 min rest after 8 reps
Run 3: 300’s
Reps: 4, Rest: 3 min
Set up cones/markers 25 yards away from start line. Touch line (be disciplined) and work on transition. Plant-pick up, roll over. Drive three hard paddle steps to get you back to speed every 25 yards. 60-65s is the time we need to be at to be in shape.
Lifting: Lower body early in the week, chest & mid-back/arms middle of week, and shoulders, neck & upper back end of week.
Go Lakers! Anchor Down.