This sprint program is adapted to add endurance training for this recreational athlete. This program is to help the client train in the quadrants they normally would not. This is a HIIT sprint session. This program is best suited to be performed outside on the track or road, but you can use the treadmill if needed.
RGL2 Final 11 Endurance Athlete Program Day 15
RGL2 [D] Run/ Sprint
Workout
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Warm-Up Blocks
RGL2- LLT/LMT Warmup Block - Foot/Ankle
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This is a warm up for the foot and ankle.
LLT
Stationary Bike
Enhances power and/or endurance in the sagittal plane.
| Set | Time | Intensity |
|---|---|---|
| 1 | 5 mins h:m:s | 5/10 RPE |
FLUID DYNAMIC - Effective warm-up. Intended to be used to move fluid (blood, lymph, water) in order to set the right internal body conditions to optimize tissue behaviors.
LMT
Big Toe Corkscrew Monster Band Spiral Squat
| Set | Reps |
|---|---|
| 1 | 8 |
SMUR - Intended to up-regulate small motor units to help joints with stability and proper motions.
LLT
KB Single Leg Squat Touchdown
| Set | Reps |
|---|---|
| 1 | 8 |
MOBILITY - Used to foster and maintain space in the body’s segments.
LLT
Band Lateral Foot Reach with Anterior Ward
| Set | Reps |
|---|---|
| 1 | 8 |
SMUR - Intended to up-regulate small motor units to help joints with stability and proper motions
RGL2 LLT/LMT Warmup Block - Hips
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Perform this warm up for the hips.
Workout Blocks
RGL2 - Running Program
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Perform this running program consisting of sprints and speed play.
ULT
Build Up Sprint
Develops linear acceleration
| Set | Reps | Intensity | Rest |
|---|---|---|---|
| 1 | 2 | 6 RPE | 00:02:00 (h:m:s) |
| 2 | 2 | 6 RPE | 00:02:00 (h:m:s) |
| 3 | 2 | 6 RPE | 00:02:00 (h:m:s) |
| 4 | 2 | 6 RPE | 00:02:00 (h:m:s) |
| 5 | 2 | 6 RPE | 00:02:00 (h:m:s) |
50 yard distance- Run 50yds then turn around and repeat to start after a 15-20s rest. Then rest for 2 min between sets of 2 sprints.
LLT
Weighted Vest Sprint
Enhances linear acceleration and top end speed in the sagittal/foward direction while under load.
| Set | Reps | Intensity | Rest |
|---|---|---|---|
| 1 | 1 | 8 RPE | 00:03:00 (h:m:s) |
| 2 | 1 | 8 RPE | 00:03:00 (h:m:s) |
| 3 | 1 | 8 RPE | 00:03:00 (h:m:s) |
50 yards
UMT
Cross Over Sprint
Variation to a normal sprint that enhances acceleration and top end speed
| Set | Reps | Intensity | Rest |
|---|---|---|---|
| 1 | 2 | 7 RPE | 00:02:00 (h:m:s) |
| 2 | 2 | 7 RPE | 00:02:00 (h:m:s) |
| 3 | 2 | 7 RPE | 00:02:00 (h:m:s) |
25yds
LMT
Weighted Vest Shuffle Sprint
Develops linear acceleration and speed in the frontal plane while under load
| Set | Reps | Intensity | Rest |
|---|---|---|---|
| 1 | 2 | 7 RPE | 00:02:00 (h:m:s) |
| 2 | 2 | 7 RPE | 00:02:00 (h:m:s) |
| 3 | 2 | 7 RPE | 00:02:00 (h:m:s) |
ULT
Coach Call Run out
Develops reaction time while improving both gross and fine motor coordination.
| Set | Time | Intensity | Rest |
|---|---|---|---|
| 1 | 5 x 20s h:m:s | 7,5,8,6,9,7 RPE | 00:02:00 (h:m:s) |
| 2 | 5 x 20s h:m:s | 7,5,8,6,9,7 RPE | 00:02:00 (h:m:s) |
| 3 | 5 x 20s h:m:s | 7,5,8,6,9,7 RPE | 00:02:00 (h:m:s) |
Blow the whistle for the athlete to change gears every 20 seconds.
Cool Down Blocks
Self-Massage: Lower Extremity
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Do this massage of the lower body to help restore mobility and fluid dynamics.