Scribd
Upload
68 views

Eight-Week Conditioning Plan

The document outlines an 8-week sprint training program divided into weekly workouts and sets. Each week progresses with increasing distances, repetitions, or both. Workouts consist of 3-5 sets with short rest periods between repetitions and longer rest periods between sets, with the goal of completing each sprint at 100% effort.

Uploaded by

Brian Lutter
Copyright
© © All Rights Reserved
Available Formats
Download as PDF, TXT or read online on Scribd
68 views

Eight-Week Conditioning Plan

The document outlines an 8-week sprint training program divided into weekly workouts and sets. Each week progresses with increasing distances, repetitions, or both. Workouts consist of 3-5 sets with short rest periods between repetitions and longer rest periods between sets, with the goal of completing each sprint at 100% effort.

Uploaded by

Brian Lutter
Copyright
© © All Rights Reserved
Available Formats
Download as PDF, TXT or read online on Scribd
You are on page 1/ 8

Complete Each sprint with 100% Effort

WEEK 1
Workout 1
Set #1
4 Repetitions of 25 Yards
30 Seconds Rest Between Reps
2:00 Minutes Rest Between Sets

Set #2
4 Repetitions of 25 Yards
30 Seconds Rest Between Reps
2:00 Minutes Rest Between Sets

Set #3
4 Repetitions of 25 Yards
30 Seconds Rest Between Reps
Workout 2
Set #1
3 Repetitions of 20 Yards
25 Seconds Rest Between Reps
2:00 Minutes Rest Between Sets

Set #2
3 Repetitions of 40 Yards
30 Seconds Rest Between Reps
2:00 Minutes Rest Between Sets

Set #3
2 Repetitions of 60 Yards
35 Seconds Rest Between Reps

Workout 3
Set #1
5 Repetitions of 90 Yards
45 Seconds Rest Between Reps

Complete Each sprint with 100% Effort

WEEK 2
Workout 1
Set #1
4 Repetitions of 15 Yards
25 Seconds Rest Between Reps
2:00 Minutes Rest Between Sets

Set #2
3 Repetitions of 30 Yards
30 Seconds Rest Between Reps
2:00 Minutes Rest Between Sets

Set #3
3 Repetitions of 50 Yards
35 Seconds Rest Between Reps
Workout 2
Set #1
3 Repetitions of 50 Yards
35 Seconds Rest Between Reps
2:00 Minutes Rest Between Sets

Set #2
3 Repetitions of 100 Yards
45 Seconds Rest Between Reps

Workout 3
Set #1
5 Repetitions of 90 Yards
45 Seconds Rest Between Reps

Complete Each sprint with 100% Effort

WEEK 3
Workout 1
Set #1
3 Repetitions of 20 Yards
25 Seconds Rest Between Reps
2:00 Minutes Rest Between Sets

Set #2
4 Repetitions of 30 Yards
30 Seconds Rest Between Reps
2:00 Minutes Rest Between Sets

Set #3
5 Repetitions of 50 Yards
35 Seconds Rest Between Reps
Workout 2
Set #1
3 Repetitions of 50 Yards
35 Seconds Rest Between Reps
2:00 Minutes Rest Between Sets

Set #2
4 Repetitions of 100 Yards
45 Seconds Rest Between Reps

Complete Each sprint with 100% Effort

WEEK 4
Workout 1
Set #1
6 Repetitions of 25 Yards
30 Seconds Rest Between Reps
2:00 Minutes Rest Between Sets

Set #2
6 Repetitions of 25 Yards
30 Seconds Rest Between Reps
2:00 Minutes Rest Between Sets

Set #3
6 Repetitions of 25 Yards
30 Seconds Rest Between Reps
Workout 2
Set #1
4 Repetitions of 20 Yards
25 Seconds Rest Between Reps
2:00 Minutes Rest Between Sets

Set #2
4 Repetitions of 40 Yards
30 Seconds Rest Between Reps
2:00 Minutes Rest Between Sets

Set #3
4 Repetitions of 60 Yards
35 Seconds Rest Between Reps

Workout 3
Set #1
6 Repetitions of 90 Yards
45 Seconds Rest Between Reps

Complete Each sprint with 100% Effort

WEEK 5
Workout 1
Set #1
6 Repetitions of 15 Yards
25 Seconds Rest Between Reps
2:00 Minutes Rest Between Sets

Set #2
5 Repetitions of 30 Yards
30 Seconds Rest Between Reps
2:00 Minutes Rest Between Sets

Set #3
5 Repetitions of 50 Yards
35 Seconds Rest Between Reps
Workout 2
Set #1
4 Repetitions of 20 Yards
25 Seconds Rest Between Reps
2:00 Minutes Rest Between Sets

Set #2
4 Repetitions of 40 Yards
30 Seconds Rest Between Reps
2:00 Minutes Rest Between Sets

Set #3
4 Repetitions of 60 Yards
35 Seconds Rest Between Reps

Workout 3
Set #1
7 Repetitions of 90 Yards
45 Seconds Rest Between Reps

Complete Each sprint with 100% Effort

WEEK 6
Workout 1
Set #1
7 Repetitions of 25 Yards
30 Seconds Rest Between Reps

Workout 3
Set #1
5 Repetitions of 50 Yards
35 Seconds Rest Between Reps

2:00 Minutes Rest Between Sets


2:00 Minutes Rest Between Sets

Set #2
7 Repetitions of 25 Yards
30 Seconds Rest Between Reps
2:00 Minutes Rest Between Sets

Set #3
7 Repetitions of 25 Yards
30 Seconds Rest Between Reps
Workout 2
Set #1
5 Repetitions of 20 Yards
25 Seconds Rest Between Reps
2:00 Minutes Rest Between Sets

Set #2
5 Repetitions of 40 Yards
30 Seconds Rest Between Reps
2:00 Minutes Rest Between Sets

Set #3
5 Repetitions of 60 Yards
35 Seconds Rest Between Reps

Set #2
5 Repetitions of 100 Yards
45 Seconds Rest Between Reps

Complete Each sprint with 100% Effort

WEEK 7
Workout 1
Set #1
6 Repetitions of 15 Yards
25 Seconds Rest Between Reps
2:00 Minutes Rest Between Sets

Set #2
6 Repetitions of 30 Yards
30 Seconds Rest Between Reps
2:00 Minutes Rest Between Sets

Set #3
5 Repetitions of 50 Yards
35 Seconds Rest Between Reps
Workout 2
Set #1
8 Repetitions of 25 Yards
30 Seconds Rest Between Reps
2:00 Minutes Rest Between Sets

Set #2
8 Repetitions of 25 Yards
30 Seconds Rest Between Reps
2:00 Minutes Rest Between Sets

Set #3
8 Repetitions of 25 Yards
30 Seconds Rest Between Reps

Workout 3
Set #1
8 Repetitions of 90 Yards
45 Seconds Rest Between Reps

Complete Each sprint with 100% Effort

WEEK 8
Workout 1
Set #1
6 Repetitions of 20 Yards
25 Seconds Rest Between Reps
2:00 Minutes Rest Between Sets

Set #2
6 Repetitions of 40 Yards
30 Seconds Rest Between Reps
2:00 Minutes Rest Between Sets

Set #3
6 Repetitions of 60 Yards
35 Seconds Rest Between Reps
Workout 2
Set #1
8 Repetitions of 25 Yards
30 Seconds Rest Between Reps
2:00 Minutes Rest Between Sets

Set #2
8 Repetitions of 25 Yards
30 Seconds Rest Between Reps
2:00 Minutes Rest Between Sets

Set #3
8 Repetitions of 25 Yards
30 Seconds Rest Between Reps

Workout 3
Set #1
5 Repetitions of 50 Yards
35 Seconds Rest Between Reps
2:00 Minutes Rest Between Sets

Set #2
5 Repetitions of 100 Yards
45 Seconds Rest Between Reps

You might also like