Off-Season Conditioning

This version of a metabolic conditioning program is typically found in our phase 2 off-season workouts.  Phase 1 has similar drills but less volume and less conditioning days.  We perform Conditioning on Monday, Tuesday, Wednesday, and Friday.  I will utilize this phase for 3 weeks and add 2 reps to each of the exercises.  It should be noted that 1 rep will be added to each set of the Airdyne bike sprints, so that exercise will increase by 3 reps each week.  As the program approaches late July and early August we will condition 5 days per week.  The fifth day will be an interval running day. 

Day One

Tempo Runs 

100yards x11 reps

Work time :15 to :17 sec

Rest Period = 40 beats of recovery (record time of recovery)

Day Two

 X3  X3  X3  (9 total)

Airdyne Bike Sprints

Work time :15 sec

Rest Period = 40 beats of recovery after each rep (record time of recovery)

2min recovery between sets

Day Three

Backwards Running

50 yards x12 reps

Work time :7sec to :9 sec

Rest Period = :30sec

Day Four

Slideboard

10sets // 10 touches each side = 1 set

Rest Period = 40 beats of recovery after each rep (record time of recovery)