Name: Playbook - AJ Hotchkins - Week 4/5/6: Day 3
Uploaded: 2023-08-11T16:43:53.277Z
Duration: 50 min
Description: Week 4/5/6: Day 3

This speed conditioning workout is extremely challenging - muscular endurance + cardiovascular endurance is ROUGH! 

Today is not so much about speed - we will not reach top speed, we will pace ourselves throughout the runs - complete the workout!

Remember our sprinting mechanics - let’s be technical:

Tall posture 
Hips in - don’t lose your hips
Heel to butt
Quick turnover - snap feet into the ground

Today we have - make sure to check times in description (suggested: they are my times - doesn’t mean that is how fast or slow you have to run) use as a point of reference!

2 sets of 400 meter sprints at 75% effort 

3 Sets of 300 meter sprints at 82% effort

4 Sets of 200 meter sprints at 85% effort 

5 Sets of 100 meter sprints at 90% effort

As always make sure we warmup properly - we don’t want any injuries💪🏽

Maximum recover in between sets🔑

2 sets of 400 meter sprints at 75% effort 

Time each rep - my average time was 1:12 seconds! These are tough! Let’s get it💪🏽

400 meter sprint

3 sets of 400 meter sprints at 80% effort 

Time each rep - my average time was 59 seconds! These are tough! Let’s get it💪🏽

300 meter sprint

4 sets of 200 meter sprints at 82-85% effort 

Time each rep - my average time was 31 seconds! These are tough! Let’s get it!

200 meter sprints

5 sets of 100 meter sprints at 90% effort 

Time each rep - my average time was 13 seconds! These are tough! Let’s get it💪🏽

100 meter sprint

Week 4/5/6: Day 3

Kyle

Matt

Sprint Warmup

Trying to get my Mile time up, I do sprint intervals to start and use this as my plyo work — These workouts are straight to the point without the dramatic fluff, legit 🔥

Myranda

Sergio Flores

As a former track athlete this was 🔥🔥 can’t wait to see myself 4 weeks from now big dawg❗️

Malik keener

Week 1/2/3: Day 1

Qua Morton

Jerome

Week 1/2/3: Day 2

Week 4/5/6: Day 1

Week 4/5/6: Day 2

Week 7/8/9: Day 1

Week 7/8/9: Day 2

Jason

Week 7/8/9: Day 3

WEEK 10: MONDAY (TESTING)

Beast of a workout. I was laughing at myself how all those years of traini g like a body builder specially for legs led to stiffness and slowness. Now my conditioning, strength, explosiveness, and stamina has gone up. It showed in my Sunday basketball league game. My legs didn't give up.

- @LifeCoachJesse

Week 4/5/6: Day 3

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