Exercise

Monday:


Jog
Lower Body Resistance
Squats 3x3
Lunges 3x
Calf Raises 5x3
Jog


Break


Running
1 Mile Warm-up 12 Minutes
3 Minute 600s x 4 1 Minute Rest between
800 Cool-down 6 Minutes


Break


Jog
Lower Body Plyometrics
Squat Jumps 10 x 3
Split Squat Jumps 10 x 3
Box Drill with Rings 10 x 3
Zigzag Hopping 10 x 3
Jog

Tuesday:


Jog
Upper Body Power (2-5 Minute rest)
Medicine Ball Bench Press throw 20 x 5
Bent-over Rows
Bench Press 3 x 5 30% max
Jog


Break


Jog
Core (1 Minute rest)
Plank 60 x 2
Side Throws 20 x 4 (2 each arm)
Pelvic Thrust 20 x 3
Russian Twists 40 x 3
Sit-ups 25 x 3
Plank 60 x 2
Jog


Break


Upper Body Plyometrics
Plyometric Push-ups 10 x 2
Slams 10 x 3
Explosive Starts
Single Arm Throw 10 x 4 (2 each arm)
Plyometric Push-ups 10 x 2
Jog

Wednesday:


Running (1 Minute Rest)
1 Mile Warm-up 12 Minutes
800 m 8
600 m 9
400 m 10
200 m 12 x 2
400 m 10
600 m 9
800 m 8
800 m 6 Minute Cool-down


Break


Jog
Muscle Endurance Circuit (5-7 Minutes Rest)
Squats 120 lbs 20 reps
Bench Press 100 lbs 30 reps
Lunges 15 lbs 30 reps
Calf Raises 120 lbs 30 reps
x4 (exercise ends when no longer rhythmic or powerful)
Jog

Thursday:


Jog
Lower Body Resistance (2-5 Minutes Rest)
Squats 5x5
Lunges 5x5
Calf Raises 5x5
Jog


Break


Jog
Core (1 Minute rest)
Plank 60 x 2
Side Throws 20 x 4 (2 each arm)
Pelvic Thrust 20 x 3
Russian Twists 40 x 3
Sit-ups 25 x 3
Plank 60 x 2
Jog


Break


Upper Body Plyometrics
Plyometric Push-ups 10 x 2
Slams 10 x 3
Explosive Starts
Single Arm Throw 10 x 4 (2 each arm)
Plyometric Push-ups 10 x 2
Jog

Friday:


Jog
Upper Body Power (2-5 Minutes Rest)
Medicine Ball Bench Press throw 20 x 5
Bent-over Rows
Bench Press 3 x 5 30% max
Jog


Break


Running
1 Mile Warm-up 12 Minutes
600 m x 4 1 Minute Rests
800 m Cool-down 6 Minutes


Break


Jog
Lower Body Plyometrics
Squat Jumps 10 x 3
Split Squat Jumps 10 x 3
Box Drill with Rings 10 x 3
Zigzag Hopping 10 x 3
Jog

Saturday:
Running (1 Minute Rest)
1 Mile Warm-up 12 Minutes
800 m 8
600 m 9
400 m 10
200 m 12 x 2
400 m 10
600 m 9
800 m 8
800 m 6 Minute Cool-down


Break


Jog
Muscle Endurance Circuit (5-7 Minutes Rest)
Squats 120 lbs 20 reps
Bench Press 100 lbs 30 reps
Lunges 15 lbs 30 reps
Calf Raises 120 lbs 30 reps
x4 (exercise ends when no longer rhythmic or powerful)
Jog