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    5 Week Conditioning Series

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    Eric Mclaughlin
    This document outlines a 5-week training plan with exercises focused on dynamic warm-ups, sprint technique drills, first step quickness, metabolic conditioning, and static stretching. Each week increases the intensity of exercises such as increasing the number of repetitions, decreasing rest periods, or shortening distances. The plan aims to progressively prepare athletes for conditioning and speed work through metabolic training and sprint-focused exercises over the 5-week period.

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    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd

    5 Week Conditioning Series

    Uploaded by

    Eric Mclaughlin
    35 views1 page
    This document outlines a 5-week training plan with exercises focused on dynamic warm-ups, sprint technique drills, first step quickness, metabolic conditioning, and static stretching. Each week increases the intensity of exercises such as increasing the number of repetitions, decreasing rest periods, or shortening distances. The plan aims to progressively prepare athletes for conditioning and speed work through metabolic training and sprint-focused exercises over the 5-week period.

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    This document outlines a 5-week training plan with exercises focused on dynamic warm-ups, sprint technique drills, first step quickness, metabolic conditioning, and static stretching. Each week increases the intensity of exercises such as increasing the number of repetitions, decreasing rest periods, or shortening distances. The plan aims to progressively prepare athletes for conditioning and speed work through metabolic training and sprint-focused exercises over the 5-week period.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    35 views1 page

    5 Week Conditioning Series

    Uploaded by

    Eric Mclaughlin
    This document outlines a 5-week training plan with exercises focused on dynamic warm-ups, sprint technique drills, first step quickness, metabolic conditioning, and static stretching. Each week increases the intensity of exercises such as increasing the number of repetitions, decreasing rest periods, or shortening distances. The plan aims to progressively prepare athletes for conditioning and speed work through metabolic training and sprint-focused exercises over the 5-week period.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
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    Training Phase: Preparatory

    Conditioning Metabolic Conditioning


    1
    Date: Week 1 Week 2 Week 3 Week 4 Week 5
    EXERCISE 1 2 3 1 2 3 1 2 3 1 2 3 1 2 3
    Dynamic Warm-Up
    Sprint Technigue Drills 5 5 5 5 5 5 6 6 6 7 6 6 7 7 7
    First Step Quickness
    Falling Starts - 3 Ball Drops - 2 7 7 6 8 7 6 8 8 8 9 9 8 10 10 10
    Metabolic Training
    Pyramid - 15 yds 5 4 3 5 5 4 5 5 5 6 6 5 7 6 6
    Static Stretch 30 sec
    2
    Date: Week 1 Week 2 Week 3 Week 4 Week 5
    EXERCISE 1 2 3 1 2 3 1 2 3 1 2 3 1 2 3
    Dynamic Warm-Up
    Sprint Technigue Drills 5 5 5 5 5 5 6 6 6 7 6 6 7 7 7
    First Step Quickness
    Stride Starts - 3 Wheel - 2 7 7 6 8 7 6 8 8 7 8 8 8 9 9 9
    Metabolic Training
    60 Yard Shuttle 5 4 3 5 5 4 5 5 5 6 5 5 7 6 5
    Static Stretch 30 sec
    3
    Date:
    ate Week
    ee 1 Week
    ee 2 Week
    ee 3 Week
    ee 4 Week
    ee 5
    EXERCISE 1 2 3 1 2 3 1 2 3 1 2 3 1 2 3
    Dynamic Warm-Up
    Sprint Technigue Drills 5 5 5 5 5 5 6 6 6 7 6 6 7 7 7
    Metabolic Training
    Two-Fers 6 6 6 8 7 6 8 8 8 9 9 8 10 10 10
    First Step Quickness
    Pick-Up Sprints - 3 Resisted Run - 2 6 6 6 8 7 6 8 8 8 9 9 8 10 10 10
    St ti Stretch
    Static St t h 30 sec
    4
    Date: Week 1 Week 2 Week 3 Week 4 Week 5
    EXERCISE 1 2 3 1 2 3 1 2 3 1 2 3 1 2 3
    Dynamic Warm-Up
    Sprint Technigue Drills 5 5 5 5 5 5 6 6 6 7 6 6 7 7 7
    Metabolic Training
    10:10 10 10 8 10 10 10 12 11 10 14 12 10 15 13 12
    Movement Agilities
    5-10-5 - 3 4 Cone Box - 2 6 6 6 8 7 6 8 8 8 9 9 8 10 10 10
    Static Stretch 30 sec

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