Day 1 

Total Max Body (TB) Power, NO EQUIPMENT

Instructions

  • First do general warm-up for 2-5 minutes, then lightly stretch tight muscles x 2-3 seconds x 5 reps each.
  • Do a specific warm-up (e.g. body weight squats, lunges, squat jumps), x 10-15 reps each.
  • Complete all sets and reps of Set #1 before continuing to Set #2.
  • Rest x 2-3 minutes between sets. Complete x 2 sets total.
  • Do 1-2 sets of static stretches on tight muscles x 30’’ each after workout.

Set #1

x 2 Sets

Rest x 2-3’ between sets

Set #2

x 2 Sets
Rest x 0-20’’ between sets

Day 2

Field Workout

Instructions

  • Set up an ultimate field (x 70 yards field proper, x 25 yard end zones, x 40 yards wide). Keep water close by.
  • A ‘sprint’ is 85-100% of max speed; go at 100% effort (or max speed) for distances 40 yards or shorter (the short side of the field), go 90-95% for 60-100 yards (the long side), and 85-95% for 100-400 yards (2, 3, or 4 sides of the field).
  • Rest x 2-3’ between sets. 

Set #1:

  • Sprint x 40 yards and back (short side)
  • Rest x 30’’
  • Repeat x 6 reps (3 times down and back)

Set #2:

  • Sprint x 70 yards (long side)
  • Rest x 30’’ on the line between reps
  • x 3 reps total

Set #3:

  • Sprint x 100 (field + 1 end zone)
  • Jog back in 30’’
  • x 2 reps total