1
CONDITIONING
Day 1
Exercise
Sets
Reps
Rest
Jog
1
2-3 laps
-
Striders
3
40 yards
Walk back to start
Form Run to Sprint
3
200 + 200 yards
Walk back to start
Sets
Reps
Rest
Speed Ladder - Two Feet In
2
4
30 sec.
Speed Ladder - Shuffle
2
4
30 sec.
Speed Ladder - In and Out
2
4
30 sec.
1A) Med Ball Slams
2
15 sec.
-
1B) Single-Leg RDL
2
15 sec. each leg
30 sec.
2A) Med Ball Squat Throws
2
15 sec.
-
2B) Band Walk
2
15 sec. each direction
30 sec.
3A) Push-Ups
2
15 sec.
-
3B) Speed Squats
2
15 sec.
30 sec.
Day 2
Exercise
#170122 (1/17)
TRACK
I N-SEASO N CO N DI T I O N I N G
WEEK
2
CONDITIONING
Day 1
Exercise
Sets
Reps
Rest
Jog
1
2-3 laps
-
Striders
3
40 yards
Walk back to start
Form Run to Sprint
4
200 + 200 yards
Walk back to start
Sets
Reps
Rest
Speed Ladder - Two Feet In
2
4
30 sec.
Speed Ladder - Shuffle
2
4
30 sec.
Speed Ladder - In and Out
2
4
30 sec.
1A) Med Ball Slams
2
15 sec.
-
1B) Single-Leg RDL
2
15 sec. each leg
30 sec.
2A) Med Ball Squat Throws
2
15 sec.
-
2B) Band Walk
2
15 sec. each direction
30 sec.
3A) Push-Ups
2
15 sec.
-
3B) Speed Squats
2
15 sec.
30 sec.
Day 2
Exercise
#170122 (1/17)
TRACK
I N-SEASO N CO N DI T I O N I N G
WEEK
3
CONDITIONING
Day 1
Exercise
Sets
Reps
Rest
Jog
1
2-3 laps
-
Striders
3
40 yards
Walk back to start
Form Run to Sprint
5
200 + 200 yards
Walk back to start
Sets
Reps
Rest
Speed Ladder - Two Feet In
3
4
30 sec.
Speed Ladder - Shuffle
3
4
30 sec.
Speed Ladder - In and Out
3
4
30 sec.
1A) Med Ball Slams
3
15 sec.
-
1B) Single-Leg RDL
3
15 sec. each leg
30 sec.
2A) Med Ball Squat Throws
3
15 sec.
-
2B) Band Walk
3
15 sec. each direction
30 sec.
3A) Push-Ups
3
15 sec.
-
3B) Speed Squats
3
15 sec.
30 sec.
Day 2
Exercise
#170122 (1/17)
TRACK
I N-SEASO N CO N DI T I O N I N G
WEEK
4
CONDITIONING
Day 1
Exercise
Sets
Reps
Rest
Jog
1
2-3 laps
-
Striders
3
40 yards
Walk back to start
Form Run to Sprint
6
200 + 200 yards
Walk back to start
Sets
Reps
Rest
Speed Ladder - Two Feet In
3
4
30 sec.
Speed Ladder - Shuffle
3
4
30 sec.
Speed Ladder - In and Out
3
4
30 sec.
1A) Med Ball Slams
3
15 sec.
-
1B) Single-Leg RDL
3
15 sec. each leg
30 sec.
2A) Med Ball Squat Throws
3
15 sec.
-
2B) Band Walk
3
15 sec. each direction
30 sec.
3A) Push-Ups
3
15 sec.
-
3B) Speed Squats
3
15 sec.
30 sec.
Day 2
Exercise
#170122 (1/17)
TRACK
I N-SEASO N CO N DI T I O N I N G
WEEK
5
CONDITIONING
Day 1
Exercise
Sets
Reps
Rest
Jog
1
2-3 laps
-
Striders
3
40 yards
Walk back to start
Hill Form Run to Sprint
3
200 + 200 yards
Walk back to start
Sets
Duration
Rest
Mini Hurdle Hops - Two Legs
3
4
30 sec.
Mini Hurdle - Two Feet to Sprint
3
4
30 sec.
Mini Hurdle - Shuffle to Sprint
3
4
30 sec.
1A) Med Ball Slams
2
30 sec.
-
1B) Single-Leg RDL
2
30 sec. each leg
30 sec.
2A) Med Ball Squat Throws
2
30 sec.
-
2B) Band Walk
2
30 sec. each direction
30 sec.
3A) Push-Ups
2
30 sec.
-
3B) Speed Squats
2
30 sec.
30 sec.
Day 2
Exercise
#170122 (1/17)
TRACK
I N-SEASO N CO N DI T I O N I N G
WEEK
6
CONDITIONING
Day 1
Exercise
Sets
Reps
Rest
Jog
1
2-3 laps
-
Striders
3
40 yards
Walk back to start
Hill Form Run to Sprint
4
200 + 200 yards
Walk back to start
Sets
Reps
Rest
Mini Hurdle Hops - Two Legs
3
4
30 sec.
Mini Hurdle - Two Feet to Sprint
3
4
30 sec.
Mini Hurdle - Shuffle to Sprint
3
4
30 sec.
1A) Med Ball Slams
2
30 sec.
-
1B) Single-Leg RDL
2
30 sec. each leg
30 sec.
2A) Med Ball Squat Throws
2
30 sec.
-
2B) Band Walk
2
30 sec. each direction
30 sec.
3A) Push-Ups
2
30 sec.
-
3B) Speed Squats
2
30 sec.
30 sec.
Day 2
Exercise
#170122 (1/17)
TRACK
I N-SEASO N CO N DI T I O N I N G
WEEK
7
CONDITIONING
Day 1
Exercise
Sets
Reps
Rest
Jog
1
2-3 laps
-
Striders
3
40 yards
Walk back to start
Hill Form Run to Sprint
5
200 + 200 yards
Walk back to start
Sets
Reps
Rest
Mini Hurdle Hops - Two Legs
3
4
30 sec.
Mini Hurdle - Two Feet to Sprint
3
4
30 sec.
Mini Hurdle - Shuffle to Sprint
3
4
30 sec.
1A) Med Ball Slams
3
30 sec.
-
1B) Single-Leg RDL
3
30 sec. each leg
30 sec.
2A) Med Ball Squat Throws
3
30 sec.
-
2B) Band Walk
3
30 sec. each direction
30 sec.
3A) Push-Ups
3
30 sec.
-
3B) Speed Squats
3
30 sec.
30 sec.
Day 2
Exercise
#170122 (1/17)
TRACK
I N-SEASO N CO N DI T I O N I N G
WEEK
8
CONDITIONING
Day 1
Exercise
Sets
Reps
Rest
Jog
1
2-3 laps
-
Striders
3
40 yards
Walk back to start
Hill Form Run to Sprint
6
200 + 200 yards
Walk back to start
Sets
Reps
Rest
Mini Hurdle Hops - Two Legs
3
4
30 sec.
Mini Hurdle - Two Feet to Sprint
3
4
30 sec.
Mini Hurdle - Shuffle to Sprint
3
4
30 sec.
1A) Med Ball Slams
3
30 sec.
-
1B) Single-Leg RDL
3
30 sec. each leg
30 sec.
2A) Med Ball Squat Throws
3
30 sec.
-
2B) Band Walk
3
30 sec. each direction
30 sec.
3A) Push-Ups
3
30 sec.
-
3B) Speed Squats
3
30 sec.
30 sec.
Day 2
Exercise
#170122 (1/17)
TRACK
I N-SEASO N CO N DI T I O N I N G
WEEK
1
CONDITIONING
Day 1
Exercise
Distance/
Duration
2-3 laps
(440 yards)
Sets
Rest
Jog
1
—
Striders
3
40 yards
Walk back to start
Dynamic Warm-Up
1
5 min.
—
Form Run to Sprint
3
200 yards +
200 yards
Walk back to start
Sets
Distance/
Duration
Rest
Dynamic Warm-Up
1
5 min.
—
Speed Ladder (Two Feet In) to Sprint
2
Ladder + 10 yards
Walk back to start
1 each direction
Ladder + 10 yards
Walk back to start
2
Ladder + 10 yards
Walk back to start
1 each direction
Ladder + 10 yards
Walk back to start
2
15 sec.
—
1 each leg
15 sec.
30 sec.
B1) Cross Punches
2
15 sec.
—
B2) Rope Pull
2
15 sec.
30 sec.
1 each direction
15 sec.
—
2
15 sec.
30 sec.
Day 2
Exercise
Speed Ladder (Lateral Two Feet In) to Sprint
Speed Ladder (One Foot In, One Foot Out)
to Sprint
Speed Ladder (Lateral One Foot In,
One Foot Out) to Sprint
A1) Med Ball Slams
A2) Single-Leg Romanian Deadlift
C1) Shuffle with Alternating Overhead Press
C2) Trunk Swings
*Superset grouped exercises (example: A1/A2) / Take additional rest as needed
Day 3
Exercise
Sets
Distance/
Duration
2-3 laps
(440 yards)
Rest
Jog
1
Striders
3
40 yards
Walk back to start
Dynamic Warm-Up
1
5 min.
—
Form Run to Sprint
3
200 yards +
200 yards
Walk back to start
#170122 (1/17)
—
TRACK
O FF-SEASO N CO N DI T I O N I N G
WEEK
2
CONDITIONING
Day 1
Exercise
Distance/
Duration
2-3 laps
(440 yards)
Sets
Rest
Jog
1
—
Striders
3
40 yards
Walk back to start
Dynamic Warm-Up
1
5 min.
—
Form Run to Sprint
4
200 yards +
200 yards
Walk back to start
Sets
Distance/
Duration
Rest
Dynamic Warm-Up
1
5 min.
—
Speed Ladder (Two Feet In) to Sprint
2
Ladder + 10 yards
Walk back to start
1 each direction
Ladder + 10 yards
Walk back to start
2
Ladder + 10 yards
Walk back to start
1 each direction
Ladder + 10 yards
Walk back to start
2
15 sec.
—
1 each leg
15 sec.
30 sec.
B1) Cross Punches
2
15 sec.
—
B2) Rope Pull
2
15 sec.
30 sec.
1 each direction
15 sec.
—
2
15 sec.
30 sec.
Day 2
Exercise
Speed Ladder (Lateral Two Feet In) to Sprint
Speed Ladder (One Foot In, One Foot Out)
to Sprint
Speed Ladder (Lateral One Foot In,
One Foot Out) to Sprint
A1) Med Ball Slams
A2) Single-Leg Romanian Deadlift
C1) Shuffle with Alternating Overhead Press
C2) Trunk Swings
*Superset grouped exercises (example: A1/A2) / Take additional rest as needed
Day 3
Exercise
Sets
Distance/
Duration
2-3 laps
(440 yards)
Rest
Jog
1
Striders
3
40 yards
Walk back to start
Dynamic Warm-Up
1
5 min.
—
Form Run to Sprint
4
200 yards +
200 yards
Walk back to start
#170122 (1/17)
—
TRACK
O FF-SEASO N CO N DI T I O N I N G
WEEK
3
CONDITIONING
Day 1
Exercise
Distance/
Duration
2-3 laps
(440 yards)
Sets
Rest
Jog
1
—
Striders
3
40 yards
Walk back to start
Dynamic Warm-Up
1
5 min.
—
Form Run to Sprint
5
200 yards +
200 yards
Walk back to start
Sets
Distance/
Duration
Rest
Dynamic Warm-Up
1
5 min.
—
Speed Ladder (Two Feet In) to Sprint
3
Ladder + 10 yards
Walk back to start
2 each direction
Ladder + 10 yards
Walk back to start
3
Ladder + 10 yards
Walk back to start
2 each direction
Ladder + 10 yards
Walk back to start
2
20 sec.
—
1 each leg
20 sec.
30 sec.
B1) Cross Punches
2
20 sec.
—
B2) Rope Pull
2
20 sec.
30 sec.
1 each direction
20 sec.
—
2
20 sec.
30 sec.
Day 2
Exercise
Speed Ladder (Lateral Two Feet In) to Sprint
Speed Ladder (One Foot In, One Foot Out)
to Sprint
Speed Ladder (Lateral One Foot In,
One Foot Out) to Sprint
A1) Med Ball Slams
A2) Single-Leg Romanian Deadlift
C1) Shuffle with Alternating Overhead Press
C2) Trunk Swings
*Superset grouped exercises (example: A1/A2) / Take additional rest as needed
Day 3
Exercise
Sets
Distance/
Duration
2-3 laps
(440 yards)
Rest
Jog
1
Striders
3
40 yards
Walk back to start
Dynamic Warm-Up
1
5 min.
—
Form Run to Sprint
5
200 yards +
200 yards
Walk back to start
#170122 (1/17)
—
TRACK
O FF-SEASO N CO N DI T I O N I N G
WEEK
4
CONDITIONING
Day 1
Exercise
Distance/
Duration
2-3 laps
(440 yards)
Sets
Rest
Jog
1
—
Striders
3
40 yards
Walk back to start
Dynamic Warm-Up
1
5 min.
—
Form Run to Sprint
6
200 yards +
200 yards
Walk back to start
Sets
Distance/
Duration
Rest
Dynamic Warm-Up
1
5 min.
—
Speed Ladder (Two Feet In) to Sprint
2
Ladder + 10 yards
Walk back to start
2 each direction
Ladder + 10 yards
Walk back to start
3
Ladder + 10 yards
Walk back to start
2 each direction
Ladder + 10 yards
Walk back to start
2
20 sec.
—
1 each leg
20 sec.
30 sec.
B1) Cross Punches
2
20 sec.
—
B2) Rope Pull
2
20 sec.
30 sec.
1 each direction
20 sec.
—
2
20 sec.
30 sec.
Day 2
Exercise
Speed Ladder (Lateral Two Feet In) to Sprint
Speed Ladder (One Foot In, One Foot Out)
to Sprint
Speed Ladder (Lateral One Foot In,
One Foot Out) to Sprint
A1) Med Ball Slams
A2) Single-Leg Romanian Deadlift
C1) Shuffle with Alternating Overhead Press
C2) Trunk Swings
*Superset grouped exercises (example: A1/A2) / Take additional rest as needed
Day 3
Exercise
Sets
Distance/
Duration
2-3 laps
(440 yards)
Rest
Jog
1
Striders
3
40 yards
Walk back to start
Dynamic Warm-Up
1
5 min.
—
Form Run to Sprint
6
200 yards +
200 yards
Walk back to start
#170122 (1/17)
—
TRACK
O FF-SEASO N CO N DI T I O N I N G
WEEK
5
CONDITIONING
Day 1
Exercise
Distance/
Duration
2-3 laps
(440 yards)
Sets
Rest
Jog
1
—
Striders
3
40 yards
Walk back to start
Dynamic Warm-Up
1
5 min.
—
Form Run to Sprint
3
200 yards +
200 yards
Walk back to start
Sets
Distance/
Duration
Rest
Dynamic Warm-Up
1
5 min.
—
Mini Hurdle (Two Feet In) to Sprint
2
Day 2
Exercise
Mini Hurdle (Lateral Two Feet In) to Sprint
Mini Hurdle (One Foot In, One Foot Out)
to Sprint
Mini Hurdle (Lateral One Foot In, One Foot
Out) to Sprint
A1) Med Ball Overhead Throws
1 each direction
2
1 each direction
8 hurdles + 10
yards
8 hurdles + 10
yards
8 hurdles + 10
yards
8 hurdles + 10
yards
Walk back to start
Walk back to start
Walk back to start
Walk back to start
2
25 sec.
—
1 each leg
25 sec.
30 sec.
B1) Med Ball Chest Pass
2
25 sec.
—
B2) Water Buckets
2
25 sec.
30 sec.
C1) Pick Up Press
2
25 sec.
—
C2) Chops
2
25 sec.
30 sec.
A2) Single-Leg Romanian Deadlift to Press
*Superset grouped exercises (example: A1/A2) / Take additional rest as needed
Day 3
Exercise
Sets
Distance/
Duration
2-3 laps
(440 yards)
Rest
Jog
1
Striders
3
40 yards
Walk back to start
Dynamic Warm-Up
1
5 min.
—
Hill Sprint to Form Run
3
200 yards +
200 yards
Walk back to start
#170122 (1/17)
—
TRACK
O FF-SEASO N CO N DI T I O N I N G
WEEK
6
CONDITIONING
Day 1
Exercise
Distance/
Duration
2-3 laps
(440 yards)
Sets
Rest
Jog
1
—
Striders
3
40 yards
Walk back to start
Dynamic Warm-Up
1
5 min.
—
Form Run to Sprint
4
200 yards +
200 yards
Walk back to start
Sets
Distance/
Duration
Rest
Dynamic Warm-Up
1
5 min.
—
Mini Hurdle (Two Feet In) to Sprint
3
Day 2
Exercise
Mini Hurdle (Lateral Two Feet In) to Sprint
Mini Hurdle (One Foot In, One Foot Out)
to Sprint
Mini Hurdle (Lateral One Foot In, One Foot
Out) to Sprint
A1) Med Ball Overhead Throws
2 each direction
3
2 each direction
8 hurdles + 10
yards
8 hurdles + 10
yards
8 hurdles + 10
yards
8 hurdles + 10
yards
Walk back to start
Walk back to start
Walk back to start
Walk back to start
2
25 sec.
—
1 each leg
25 sec.
30 sec.
B1) Med Ball Chest Pass
2
25 sec.
—
B2) Water Buckets
2
25 sec.
30 sec.
C1) Pick Up Press
2
25 sec.
—
C2) Chops
2
25 sec.
30 sec.
A2) Single-Leg Romanian Deadlift to Press
*Superset grouped exercises (example: A1/A2) / Take additional rest as needed
Day 3
Exercise
Sets
Distance/
Duration
2-3 laps
(440 yards)
Rest
Jog
1
Striders
3
40 yards
Walk back to start
Dynamic Warm-Up
1
5 min.
—
Hill Sprint to Form Run
4
200 yards +
200 yards
Walk back to start
#170122 (1/17)
—
TRACK
O FF-SEASO N CO N DI T I O N I N G
WEEK
7
CONDITIONING
Day 1
Exercise
Distance/
Duration
2-3 laps
(440 yards)
Sets
Rest
Jog
1
—
Striders
3
40 yards
Walk back to start
Dynamic Warm-Up
1
5 min.
—
Form Run to Sprint
5
200 yards +
200 yards
Walk back to start
Sets
Distance/
Duration
Rest
Dynamic Warm-Up
1
5 min.
—
Mini Hurdle (Two Feet In) to Sprint
2
Day 2
Exercise
Mini Hurdle (Lateral Two Feet In) to Sprint
Mini Hurdle (One Foot In, One Foot Out)
to Sprint
Mini Hurdle (Lateral One Foot In, One Foot
Out) to Sprint
A1) Med Ball Overhead Throws
2 each direction
3
2 each direction
8 hurdles + 10
yards
8 hurdles + 10
yards
8 hurdles + 10
yards
8 hurdles + 10
yards
Walk back to start
Walk back to start
Walk back to start
Walk back to start
2
30 sec.
—
1 each leg
30 sec.
30 sec.
B1) Med Ball Chest Pass
2
30 sec.
—
B2) Water Buckets
2
30 sec.
30 sec.
C1) Pick Up Press
2
30 sec.
—
C2) Chops
2
30 sec.
30 sec.
A2) Single-Leg Romanian Deadlift to Press
*Superset grouped exercises (example: A1/A2) / Take additional rest as needed
Day 3
Exercise
Sets
Distance/
Duration
2-3 laps
(440 yards)
Rest
Jog
1
Striders
3
40 yards
Walk back to start
Dynamic Warm-Up
1
5 min.
—
Hill Sprint to Form Run
5
200 yards +
200 yards
Walk back to start
#170122 (1/17)
—
TRACK
O FF-SEASO N CO N DI T I O N I N G
WEEK
8
CONDITIONING
Day 1
Exercise
Distance/
Duration
2-3 laps
(440 yards)
Sets
Rest
Jog
1
—
Striders
3
40 yards
Walk back to start
Dynamic Warm-Up
1
5 min.
—
Form Run to Sprint
6
200 yards +
200 yards
Walk back to start
Sets
Distance/
Duration
Rest
Dynamic Warm-Up
1
5 min.
—
Mini Hurdle (Two Feet In) to Sprint
2
Day 2
Exercise
Mini Hurdle (Lateral Two Feet In) to Sprint
Mini Hurdle (One Foot In, One Foot Out)
to Sprint
Mini Hurdle (Lateral One Foot In, One Foot
Out) to Sprint
A1) Med Ball Overhead Throws
2 each direction
3
2 each direction
8 hurdles + 10
yards
8 hurdles + 10
yards
8 hurdles + 10
yards
8 hurdles + 10
yards
Walk back to start
Walk back to start
Walk back to start
Walk back to start
2
30 sec.
—
1 each leg
30 sec.
30 sec.
B1) Med Ball Chest Pass
2
30 sec.
—
B2) Water Buckets
2
30 sec.
30 sec.
C1) Pick Up Press
2
30 sec.
—
C2) Chops
2
30 sec.
30 sec.
A2) Single-Leg Romanian Deadlift to Press
*Superset grouped exercises (example: A1/A2) / Take additional rest as needed
Day 3
Exercise
Sets
Distance/
Duration
2-3 laps
(440 yards)
Rest
Jog
1
Striders
3
40 yards
Walk back to start
Dynamic Warm-Up
1
5 min.
—
Hill Sprint to Form Run
6
200 yards +
200 yards
Walk back to start
#170122 (1/17)
—
TRACK
O FF-SEASO N CO N DI T I O N I N G
WEEK