7/24/2019 Track Off Season
http://slidepdf.com/reader/full/track-off-season 1/8
T R A C K
WEEK
1
Day 1
ExerciseSets
Distance/Duration
Rest
Jog 1 2-3 laps(440 yards)
—
Striders 3 40 yards Walk back to start
Dynamic Warm-Up 1 5 min. —
Form Run to Sprint 3 200 yards + 200yards
Walk back to start
Day 2
Exercise
Sets
Distance/
Duration Rest
Dynamic Warm-Up 1 5 min. —
Speed Ladder (Two Feet In) to Sprint 2 Ladder + 10 yards Walk back to start
Speed Ladder (Lateral Two Feet In) to Sprint 1 each direction Ladder + 10 yards Walk back to start
Speed Ladder (One Foot In, One Foot Out) to Sprint 2 Ladder + 10 yards Walk back to start
Speed Ladder (Lateral One Foot In, One Foot Out) toSprint
1 each direction Ladder + 10 yards Walk back to start
A1) Med Ball Slams 2 15 sec. —
A2) Single-Leg Romanian Deadli 1 each leg 15 sec. 30 sec.
B1) Cross Punches 2 15 sec. —
B2) Rope Pull 2 15 sec. 30 sec.
C1) Shufle with Alternating Overhead Press 1 each direction 15 sec. —
C2) Trunk Swings 2 15 sec. 30 sec.
*Superset grouped exercises (example: A1/A2) / Take additional rest as needed
Day 3
ExerciseSets
Distance/Duration
Rest
Jog 1 2-3 laps(440 yards)
—
Striders 3 40 yards Walk back to start
Dynamic Warm-Up 1 5 min. —
Sprint to Form Run 3 200 yards + 200yards
Walk back to start
7/24/2019 Track Off Season
http://slidepdf.com/reader/full/track-off-season 2/8
T R A C K
WEEK
2
Day 1
ExerciseSets
Distance/Duration
Rest
Jog 1 2-3 laps(440 yards)
—
Striders 3 40 yards Walk back to start
Dynamic Warm-Up 1 5 min. —
Form Run to Sprint 4 200 yards + 200yards
Walk back to start
Day 2
ExerciseSets
Distance/
Duration Rest
Dynamic Warm-Up 1 5 min. —
Speed Ladder (Two Feet In) to Sprint 2 Ladder + 10 yards Walk back to start
Speed Ladder (Lateral Two Feet In) to Sprint 1 each direction Ladder + 10 yards Walk back to start
Speed Ladder (One Foot In, One Foot Out) to Sprint 2 Ladder + 10 yards Walk back to start
Speed Ladder (Lateral One Foot In, One Foot Out) toSprint
1 each direction Ladder + 10 yards Walk back to start
A1) Med Ball Slams 2 15 sec. —
A2) Single-Leg Romanian Deadli 1 each leg 15 sec. 30 sec.
B1) Cross Punches 2 15 sec. —
B2) Rope Pull 2 15 sec. 30 sec.
C1) Shufle with Alternating Overhead Press 1 each direction 15 sec. —
C2) Trunk Swings 2 15 sec. 30 sec.
*Superset grouped exercises (example: A1/A2) / Take additional rest as needed
Day 3
ExerciseSets
Distance/Duration
Rest
Jog 1 2-3 laps(440 yards)
—
Striders 3 40 yards Walk back to start
Dynamic Warm-Up 1 5 min. —
Sprint to Form Run 4 200 yards + 200yards
Walk back to start
7/24/2019 Track Off Season
http://slidepdf.com/reader/full/track-off-season 3/8
T R A C K
WEEK
3
Day 1
ExerciseSets
Distance/Duration
Rest
Jog 1 2-3 laps
(440 yards)
—
Striders 3 40 yards Walk back to start
Dynamic Warm-Up 1 5 min. —
Form Run to Sprint 5 200 yards + 200yards
Walk back to start
Day 2
ExerciseSets
Distance/Duration
Rest
Dynamic Warm-Up 1 5 min. —
Speed Ladder (Two Feet In) to Sprint 3 Ladder + 10 yards Walk back to start
Speed Ladder (Lateral Two Feet In) to Sprint 2 each direction Ladder + 10 yards Walk back to start
Speed Ladder (One Foot In, One Foot Out) to Sprint 3 Ladder + 10 yards Walk back to start
Speed Ladder (Lateral One Foot In, One Foot Out) toSprint
2 each direction Ladder + 10 yards Walk back to start
A1) Med Ball Slams 2 20 sec. —
A2) Single-Leg Romanian Deadli 1 each leg 20 sec. 30 sec.
B1) Cross Punches 2 20 sec. —
B2) Rope Pull 2 20 sec. 30 sec.
C1) Shufle with Alternating Overhead Press 1 each direction 20 sec. —
C2) Trunk Swings 2 20 sec. 30 sec.
*Superset grouped exercises (example: A1/A2) / Take additional rest as needed
Day 3
ExerciseSets
Distance/Duration Rest
Jog 1 2-3 laps(440 yards)
—
Striders 3 40 yards Walk back to start
Dynamic Warm-Up 1 5 min. —
Sprint to Form Run 5 200 yards + 200yards
Walk back to start
7/24/2019 Track Off Season
http://slidepdf.com/reader/full/track-off-season 4/8
T R A C K
WEEK
4
Day 1
ExerciseSets
Distance/Duration
Rest
Jog 1 2-3 laps(440 yards)
—
Striders 3 40 yards Walk back to start
Dynamic Warm-Up1 5 min. —
Form Run to Sprint6
200 yards + 200yards
Walk back to start
Day 2
ExerciseSets
Distance/Duration
Rest
Dynamic Warm-Up 1 5 min. —
Speed Ladder (Two Feet In) to Sprint2 Ladder + 10 yards Walk back to start
Speed Ladder (Lateral Two Feet In) to Sprint2 each direction Ladder + 10 yards Walk back to start
Speed Ladder (One Foot In, One Foot Out) to Sprint3 Ladder + 10 yards Walk back to start
Speed Ladder (Lateral One Foot In, One Foot Out) toSprint
2 each direction Ladder + 10 yards Walk back to start
A1) Med Ball Slams2 20 sec. —
A2) Single-Leg Romanian Deadli 1 each leg 20 sec. 30 sec.
B1) Cross Punches 2 20 sec. —
B2) Rope Pull 2 20 sec. 30 sec.
C1) Shufle with Alternating Overhead Press 1 each direction 20 sec. —
C2) Trunk Swings 2 20 sec. 30 sec.
*Superset grouped exercises (example: A1/A2) / Take additional rest as needed
Day 3
Exercise Sets Distance/Duration
Rest
Jog1
2-3 laps(440 yards)
—
Striders 3 40 yards Walk back to start
Dynamic Warm-Up1 5 min. —
Sprint to Form Run6
200 yards + 200yards
Walk back to start
7/24/2019 Track Off Season
http://slidepdf.com/reader/full/track-off-season 5/8
T R A C K
WEEK
5
Day 1
ExerciseSets
Distance/Duration
Rest
Jog 1 2-3 laps(440 yards)
—
Striders 3 40 yards Walk back to start
Dynamic Warm-Up1 5 min. —
Hill Form Run to Sprint3
200 yards + 200yards
Walk back to start
Day 2
ExerciseSets
Distance/
Duration
Rest
Dynamic Warm-Up 1 5 min. —
Mini Hurdle (Two Feet In) to Sprint2
8 hurdles + 10yards
Walk back to start
Mini Hurdle (Lateral Two Feet In) to Sprint1 each direction
8 hurdles + 10yards
Walk back to start
Mini Hurdle (One Foot In, One Foot Out) to Sprint2
8 hurdles + 10yards
Walk back to start
Mini Hurdle (Lateral One Foot In, One Foot Out) to Sprint1 each direction
8 hurdles + 10yards
Walk back to start
A1) Med Ball Overhead Throws 2 25 sec. —
A2) Single-Leg Romanian Deadli to Press 1 each leg 25 sec. 30 sec.
B1) Med Ball Chest Pass 2 25 sec. —
B2) Water Buckets 2 25 sec. 30 sec.
C1) Pick Up Press 2 25 sec. —
C2) Chops 2 25 sec. 30 sec.
*Superset grouped exercises (example: A1/A2) / Take additional rest as needed
Day 3
ExerciseSets
Distance/Duration
Rest
Jog1
2-3 laps(440 yards)
—
Striders 3 40 yards Walk back to start
Dynamic Warm-Up1 5 min. —
Hill Sprint to Form Run3
200 yards + 200yards
Walk back to start
7/24/2019 Track Off Season
http://slidepdf.com/reader/full/track-off-season 6/8
T R A C K
WEEK
6
Day 1
ExerciseSets
Distance/Duration
Rest
Jog 1 2-3 laps(440 yards)
—
Striders 3 40 yards Walk back to start
Dynamic Warm-Up1 5 min. —
Hill Form Run to Sprint4
200 yards + 200yards
Walk back to start
Day 2
ExerciseSets
Distance/
Duration
Rest
Dynamic Warm-Up 1 5 min. —
Mini Hurdle (Two Feet In) to Sprint3
8 hurdles + 10yards
Walk back to start
Mini Hurdle (Lateral Two Feet In) to Sprint2 each direction
8 hurdles + 10yards
Walk back to start
Mini Hurdle (One Foot In, One Foot Out) to Sprint3
8 hurdles + 10yards
Walk back to start
Mini Hurdle (Lateral One Foot In, One Foot Out) to Sprint2 each direction
8 hurdles + 10yards
Walk back to start
A1) Med Ball Overhead Throws 2 25 sec. —
A2) Single-Leg Romanian Deadli to Press 1 each leg 25 sec. 30 sec.
B1) Med Ball Chest Pass 2 25 sec. —
B2) Water Buckets 2 25 sec. 30 sec.
C1) Pick Up Press 2 25 sec. —
C2) Chops 2 25 sec. 30 sec.
*Superset grouped exercises (example: A1/A2) / Take additional rest as needed
Day 3
ExerciseSets
Distance/Duration
Rest
Jog1
2-3 laps(440 yards)
—
Striders 3 40 yards Walk back to start
Dynamic Warm-Up1 5 min. —
Hill Sprint to Form Run4
200 yards + 200yards
Walk back to start
7/24/2019 Track Off Season
http://slidepdf.com/reader/full/track-off-season 7/8
T R A C K
WEEK
7
Day 1
ExerciseSets
Distance/Duration
Rest
Jog 1 2-3 laps(440 yards)
—
Striders 3 40 yards Walk back to start
Dynamic Warm-Up1 5 min. —
Hill Form Run to Sprint5
200 yards + 200yards
Walk back to start
Day 2
ExerciseSets
Distance/
Duration
Rest
Dynamic Warm-Up 1 5 min. —
Mini Hurdle (Two Feet In) to Sprint2
8 hurdles + 10yards
Walk back to start
Mini Hurdle (Lateral Two Feet In) to Sprint2 each direction
8 hurdles + 10yards
Walk back to start
Mini Hurdle (One Foot In, One Foot Out) to Sprint3
8 hurdles + 10yards
Walk back to start
Mini Hurdle (Lateral One Foot In, One Foot Out) to Sprint2 each direction
8 hurdles + 10yards
Walk back to start
A1) Med Ball Overhead Throws 2 30 sec. —
A2) Single-Leg Romanian Deadli to Press 1 each leg 30 sec. 30 sec.
B1) Med Ball Chest Pass 2 30 sec. —
B2) Water Buckets 2 30 sec. 30 sec.
C1) Pick Up Press 2 30 sec. —
C2) Chops 2 30 sec. 30 sec.
*Superset grouped exercises (example: A1/A2) / Take additional rest as needed
Day 3
ExerciseSets
Distance/Duration
Rest
Jog1
2-3 laps(440 yards)
—
Striders 3 40 yards Walk back to start
Dynamic Warm-Up1 5 min. —
Hill Sprint to Form Run5
200 yards + 200yards
Walk back to start
7/24/2019 Track Off Season
http://slidepdf.com/reader/full/track-off-season 8/8
T R A C K
WEEK
8
Day 1
ExerciseSets
Distance/Duration
Rest
Jog 1 2-3 laps(440 yards)
—
Striders 3 40 yards Walk back to start
Dynamic Warm-Up1 5 min. —
Hill Form Run to Sprint6
200 yards + 200yards
Walk back to start
Day 2
ExerciseSets
Distance/
Duration Rest
Dynamic Warm-Up 1 5 min. —
Mini Hurdle (Two Feet In) to Sprint2
8 hurdles + 10yards
Walk back to start
Mini Hurdle (Lateral Two Feet In) to Sprint2 each direction
8 hurdles + 10yards
Walk back to start
Mini Hurdle (One Foot In, One Foot Out) to Sprint3
8 hurdles + 10yards
Walk back to start
Mini Hurdle (Lateral One Foot In, One Foot Out) to Sprint2 each direction
8 hurdles + 10yards
Walk back to start
A1) Med Ball Overhead Throws 2 30 sec. —
A2) Single-Leg Romanian Deadli to Press 1 each leg 30 sec. 30 sec.
B1) Med Ball Chest Pass 2 30 sec. —
B2) Water Buckets 2 30 sec. 30 sec.
C1) Pick Up Press 2 30 sec. —
C2) Chops 2 30 sec. 30 sec.
*Superset grouped exercises (example: A1/A2) / Take additional rest as needed
Day 3
ExerciseSets
Distance/Duration
Rest
Jog1
2-3 laps(440 yards)
—
Striders 3 40 yards Walk back to start
Dynamic Warm-Up1 5 min. —
Hill Sprint to Form Run6
200 yards + 200yards
Walk back to start
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