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Shiva NG

The document outlines a 6-week training program focused on developing speed through short distance workouts and heavy lifting in the gym. Key exercises include hill sprints, sled runs, ins and outs, and hurdle work, with an emphasis on high intensity and adequate rest. The schedule specifies daily workouts and rest days, aiming for weight loss and improved fitness during this period.

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loki gurjar
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29 views2 pages

Shiva NG

The document outlines a 6-week training program focused on developing speed through short distance workouts and heavy lifting in the gym. Key exercises include hill sprints, sled runs, ins and outs, and hurdle work, with an emphasis on high intensity and adequate rest. The schedule specifies daily workouts and rest days, aiming for weight loss and improved fitness during this period.

Uploaded by

loki gurjar
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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We will be working on speed before we work on speed endurance, max velocity, because speed the the

only base and you maintain what you have!!!!! HOPE U UNDERSTAND!!

So in order to develop speed we will work on short distances for approx. 6 weeks and lift heavy in gym
hence explosive in gym.

Speed workout needs high intensity and high rest or near high rest.--

-Hill sprints 30/40M.

-Sled runs for drive- 20-25m.

-Ins & outs.

-Wickets runs.

-Down hills.

-WORK on hurdles crossing.

NOTE:- loose weight and get in shape in these 6 weeks.

MONDAY TUESDAY WEDNESDA THRUSDAY FRIDAY SATURDAY


Y
MORNING Up hill Tempo/tech Ins/outs Tempo/tech Sled Tempo/tech
EVENING Gym-plyos REST Gym-plyos REST Gym-plyos REST

Up-hills(intensity~ 95%)

 40m 3 reps (rest -3-4minutes)


 Rest- 10 minutes
 30m 4 reps (rest-3-4 minutes)
 On track 40m curve 4 reps 3-4 minutes rest

Ins/outs

 20m(~80%)-30m(~95%)-20m(~80%)-30m(~95%)-15m(~80%)-15m(~95%)
 Total 5 reps
 Rest between reps- 5-8 minutes

SLED (intensity~ 95%)

 30m – 3reps*2 sets


 Rest b/w reps- 4minutes
 Rest b/w sets-7-8minutes
 Curve 50meters- 4 reps with 3-4 minutes rep

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