Track - Week #3

So the workout for this week is the same as last week. Again try to focus on the explosiveness while doing the plyo's.

3 sets of 3x400m with 80s rest in between each. That's 9 total. And they should be fairly sprinty.
Try to keep track of your times and try to stay consistent by setting a goal-time. My goal is 80 seconds each.
Then 1x1600m. Don't sprint this.
When you feel like you are hitting a wall in the middle of one of these, imagine yourself in the latter end of a marathon point and how bad you want to finish the point, which you've worked so hard for, on top! Just keep running hard. Ultimate is a lot about mental-toughness.


Plyo's:
This is the same one's as before. I like them. I want to emphasize form when doing these though. Read the notes after each one for some tips.

Distance = 20m (2 sets of each)

1. Bounds for distance: explode out as far as you can each bound

2. Bounds for height: explode up as high as you can each bound

3. Cherry Pickers: simulate jumping as high as you can for a disc over your nemesis. Rip it down!!

4. Right leg hop: after landing each hop, hold and re-gear for your next hop. Go for distance each time. Use your upper body to help explode.

5. Left leg hop: same as above, just different leg.

6. Standing broad jump: after landing each jump, hold and re-gear for your next jump. Go for distance each time. Use your upper body to help explode.

7. Skaters: exploding out 45 degrees, hold and re-gear, simulating stepping out for your flick or stepping out to prevent a huck. Do the hand motions as such.

8. Alternate hopping on each foot (hop-hop left-leg, hop-hop right leg): this is a combination of 4-5 and 7. Use the same form.

9. Finish with 3 20-yard sprints: run fast