Med Ball and a Track

For power and conditioning, it’s great to put one of these days in a week. You could start the training off with some broad jumps. We like to do four in succession to work more on elasticity and maintaining power. You can group those two together, and then do some explosive throws straight up, slightly back to the wall, to get triple extension and give you a variation of an Olympic lift. These are great ways to work on power, rotational as well. Once completed, the track awaits.

A good way to start is with 1 x 400 meters, take a minute off then run 4 times 200 meters with 45 seconds in between. End with 4 x 60 meters with 30 seconds break, and you’ve just had a serious training. The reason I don’t suggest too many 100 meters is that maximum power for that long is a risk of injury, specifically to the hamstrings and groin. 50’s and 60’s will get you power and speed just fine.