Med ball rebounds 5m from wall-3 x 8 rebounds each position
Abs - 4 rounds x 100 reps
Sprint warmup
Alactic sled sprints-indoor, so just under 30m on turf
30m x 3 x 4 - 3 min recovery b/w reps
Explosive box jumps - 4 x 5
Lower body weights warmup
Split squat rear foot elevated - bar x 2 x 10
Squat - barx10, 110x10, 145x8, 180x6, 195x3x5
RDL 125x10, 165x8, 205x6, 225x3x5
Bench neck bridge-extension 25lbx2x12
Pullups - 35 total reps, shooting for as few sets as possible, I was exhausted though, took a while
Stretch
Incline treadmill - 10min @ 2.5mph - 7% incline
Upper body weights warmup
Bench neck bridges-flexion 45lbsx3x8 S/S 1-arm DB Shrug 80lbsx3x10
Bench Press - barx10, 95x10, 125x8, 155x6, 175x5, 195x5x5
Low Rebound Pushups - 1 bumper plate x5x5
DB Floor Press 70lbsx 2 x 15
Skipped the rowing - back still destroyed from pullups last week for some reason…
Shoulder giant set - front DB raise, supinated lateral DB raise, cable pullapart 3x8
Biceps S/S - EZ bar cable curl 95lbs & hammer curl both arms 35lbs 3 x 10
I was wondering what drills you would recommend to help with sprinting technique?
How many sets if these drills do you recommend? How often should one try practicing these drill?
diving throw - 10 meters
400 reps abs
Sprint warm up
Sled sprints
30meter x 3 x 4 - only completed 2 sets of 4, I could not hit my designated times, was exhausted all day for some reason
Stair bounds - 3 jumps x 3 sets
Lower weights warmup
Split squat with front foot elevated bar x 2 x 10
Squat-barx10, 110x10, 145x8, 180x6, 165x8, 205x6, 245x5x5
RDL-135x9, 165x8, 205x6, 245x5x5
bench neck bridge-extension-25lbsx4x6
Pullups - 5sets of 4 (still exhausted)
[quote]theBird wrote:
Hey buddy,
I was wondering what drills you would recommend to help with sprinting technique?
How many sets if these drills do you recommend? How often should one try practicing these drill?
Thanks. tweet[/quote]
I think this question would be fully answered if you purchased DeFranco’s DVD as you mentioned earlier. I am not qualified to recommend anything over the web, sorry bud.
med ball warm-up plus 6 explosive throws each (heavier ball than prior sessions)
Abs 200 reps
Sprint warm-up (felt decent, when I got to the sprints though I was flying)
Sprints (no resistance)
10m x 4, 1min rest b/w reps (2 @ 1 knee start, 2 @ top pushup position start)
20m x 3, 2 min rest b/w reps (2 @ falling start, 1 @ staggered start)
EFE x 3, 6 min rest b/w reps (easy/fast/easy, 20m each section, 90%/+95%/+90%)
50m x 1, intensity limit @ 20m (20m + 30m, only acclerate through 20m, then maintain through 50m)
Stair bounds 3jumps x 4 sets
Lower weights warm-up
Split squat rear foot elevated - 2x10xno weight
Squat-barx10, 110x10, 145x8, 180x6, 195x5, 215x3x5
RDL-OMIT - my back was on fire, no idea why, possibly related to tailbone pain from wednesday…
Bench nexk bridge-extension - 35lbsx2x8
Pullups - 40 total reps, as few sets as possible
Stretch
Incline treadmill walk-10min @ 2.5mph @ 10% incline
Upper body weights warm-up
Bench neck bridges-flexion-45lbs x 2 x 10 S/S 1-arm DB shrug 80lbs x 2 x 12
Explosive pushup rebounds - 2 bumper plates x 5 x 5
Bench Press-barx10, 95x10, 125x5, 155x5, 175x3, 195x2, 215x2, 235x2 sets max reps (i think got 8 on each set, not too good)
yates Row - 135lbs x 3 x 20
External rotator swing to 90/90 - 3 x 8
Fat Bar curl 3 x 15 S/S Neutral DB Bench Press - 80lbs x 3 x 15