Warrior Workouts Volume 1 by Stewart Smith

Author:Stewart Smith
Language: eng
Format: epub
Published: 2017-08-05T05:24:25+00:00

#49

Track and PT Workout (Speed and Pace Drills)

¼ mile warm-up

Squats – 20

Half Squats – 20 (all the way down, halfway up)

Lunges – 10/leg

Butt Kickers – 30 seconds

Leg Swings – 10/leg

Light stretch

Repeat 4 times

¼ mile run at goal pace for 1.5 mile timed runs

Rest with 25 abs of choice

Repeat 4 times

¼ mile of jogging on curves, sprinting on straights on track or 100 meters jog/100 meters sprint x 2

Rest with Butt Kickers or Leg Swings

Repeat 16 times

100 meters sprint: build up to full speed at the 50 meter mark

Rest with 20 Push-Ups/20 Squats or Lunges

Swim or Bike 30 minutes

Every 5 minutes, stop and do max Push-Ups and Flutterkicks (1 minute each). Do Pull-Ups (max reps) if a pull-up bar is available.

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