Im emailing you just to see how your workout is going, now i am sending you all 6 of my hard intense programs, i just made my last one just now, here it it:
Sunday:Aerobic Program:
Running:
D.D. laps(6) x 2
Reverse/Field laps x 3 (8 laps, note 2 laps = 1 mile)
3 full advanced laps x 2 ( 1 lap = 3/4 a mile)
Redskin in field x 2
Sprogs x 2(2 reps, Sprog = Jog halfway then sprint halfway)
Big Zig Zag x 2
Crappies x 2
long crosses x 1
parkour x 1
city runs x 3(2 laps)
Church Top Laps x 2(3 laps)
Bottom church laps x 2(3laps)
Full church laps x 1(6laps)
Extreme laps x 2(2laps)
Xtreme laps x 1(2laps)
XxTreme lap x 1
The field i run is huge.
Anaerobic:Program:Monday:
Running/Drills:
Football drills x 4
Wrestling drills x 3
Plyometrics x 4
Doc x 2(6 cards)
4quarters x 4
Squares x 3
Wind Sprints x 3 (10)
Guts x 4
Jump Rope x 3(5min)
Wall sets x 3(3 min)
Leg lifts x 3(2min)
Burpies x 4(2min)
Bunnies x 4(2min)
1 arm push ups x 3(15 reps)
Log Carry x 4(6 laps)
Log Push x 4 ( 10 reps)
Pullups x 4(10 reps)
Pushup holds x 4 (5 min)
ZDrill x 4
MDrill x 4
Zig Zag x 4
Crosses x 4
Triangles x 4
Redskins x 10(5)(5)
8quarter drill x 4
Speed Intervals x 3
Soccer drills x 2
Sprogs x 4
4+ drill x 3
Pdrill x 3
Idrill x 3 (2)
High Jumps x 3 (D.D.)
Swimming x 1 (when it gets summer)
Ball Jumps x 4
Big T's x 2
Agility Box x 3
Dirty Dozen x 4
Doc Laps x 2 ( 4 cards)
20 yd. guts x 3 (10 reps)
30 yd. guts x 3 (10 reps)
40 yd. guts x 3 (10 reps)
Trailer Park laps x 3 ( 5 laps, i dont live in a trailer.)
Strongman training x 3
Backtier x 3 (10)
Homes x 3 (10)(2)
Chields x 2 (10 laps)
BP's x 2 (10 laps)
Soccer jumps x 4
Thats it, for anaerobic, i made up half of these drills that are effective use your imagination when you run, i do, im creative.
Hill:Program:Tuesday:
Hills:
D.D.(6) Jog hills x 2
D.D.(6) Sprint hills x 2
Sprog uphills x 2 (10 hills)
D.D. Frontier x 2 (6)
D.D.Roads x 2 (6)
T.P. Laps x 2 ( 5 laps)
Big T's x 2 ( 10 T's)
Redskin big T's x 2
Tower hill x 2( 5 hills)
Heaven Hill x 2 ( 5 hills)
Grave Yard Hills x 2 ( 3 hills)
Weighted hill running x 2 ( 10 hills)
Hills will get you in shape really quick, make your running form better, your speed will increase and so will your leg strength.Thats why i run them.
Ok, every Wed. i have a challenge or test, to see if i have enough Potential, Endurance, and the Will to continue.here is my first challenge/test i will do next week.
Challenges/Tests Program, Wed.:
Wed.Challenge #1:
Run 5 field laps without stopping,Drop down do 10 one arm pushups,get up do 2 Advanced laps without stopping,go home run 16 d.d. way, then do some speed intervals,after that do agility box without stopping then do crosses,Rest 2 min.,Run 3 big T's,then do 5 hills sprinting,come home do one frontier lap,rest 2 min,Sprogs then redskins without stopping, then 2 T.P.(trailer park laps), 1 city lap, run 1 top church then 1 bottom them 1 full, jog home do 10 one arm pushups then your done for the day.Im gonna do all this without stopping except for the rest times required.
That is gonna be my first challenge, next week, make your own challenges or you can try this one.nect Program.
Sprinting Program : Thursday:
Sprint Laps around house x 2 (10 laps)
Sprint ADV. Frontier x 2
40's x 4 (20;40's)
speed intervals x 3 (10 laps)
Squares x 3
Sprogs x 4
Sprint Box x 2
Guts x 3
Hill Sprints x 2( 10 hills)
D.D.(6) laps x 1
Speed laps x 2 ( 10 laps)
Big +'s 5 each direction x 3
Redsprints x 2
Sprint 40's till no more x 5
Note: you sprint all these not jog, not walk, not jog fast, you sprint, this is what im gonna do to get in the 4 seconds now im in the 5's.In the 40 i get 5.44 i want to get at least a 4.99.
Last Program: 2nd to hardest.
Enndurance Program : Friday :
Running:
City laps to failure x 2
Church laps to failure x 2
Sprinting 40's to failure x 2
Field laps to failure x 2
Hills to failure x 2
Plyometrics to failure x 2
Ball jumps to failure x 2
Speed Intervals to failure x 2
Guts to failure x 2
Jog 40's to failure x 2
Pushups to failure x 2
Situps to failure x 2
Pushup holds to failure x 2
soccer drills to failure x 2
Sheilds to failure x 2
Big T's to failure x 2
Trailer Park laps to failure x 2
laps around house till failure x 2
Chields to failure x 2
Dirty Dozens to failure x 2
This means do this stuff till you cant do it anymore, x 2 means do it 2 times.This will build your Endurance way up, This program is the one i thought up today.On Saturday it's full rest no nothing.This Is My Full Program.I hope you like it, if you have any questions on some of these, feel free to take any of these drills to do in your program(s).But how is your program going? Thanks, :)
Train Hard My Friend! Matthew
