BSAA Track Training

Week 1-2: Speed Development

Monday

• Warm-up: 10 minutes of light jogging and dynamic stretching
• Acceleration Drills: 10 x 10m sprints with 3 minutes of rest between sets
• Speed Endurance: 2 x (2 x 200m) at 90% intensity with 3 minutes of rest between reps and 5 minutes of rest between sets
• Cool-down: 5-10 minutes of light jogging and static stretching

Tuesday

• Warm-up: 10 minutes of light jogging and dynamic stretching
• Plyometric Exercises: 4 x 8 box jumps, 4 x 8 bounds, 4 x 8 single leg hops
• Strength Training: 3 sets of 8 reps of squats, deadlifts, and lunges
• Cool-down: 5-10 minutes of light jogging and static stretching

Wednesday

• Rest day or active recovery (yoga, light swimming, or cycling)

Thursday

• Warm-up: 10 minutes of light jogging and dynamic stretching
• Speed Development: 10 x 30m sprints with 3 minutes of rest between sets
• Speed Endurance: 2 x (3 x 150m) at 85% intensity with 3 minutes of rest between reps and 5 minutes of rest between sets
• Cool-down: 5-10 minutes of light jogging and static stretching

Friday

• Warm-up: 10 minutes of light jogging and dynamic stretching
• Plyometric Exercises: 4 x 8 medicine ball throws, 4 x 8 depth jumps, 4 x 8 explosive weightlifting movements
• Strength Training: 3 sets of 8 reps of bench press, pull-ups, and rows
• Cool-down: 5-10 minutes of light jogging and static stretching

Saturday

• Rest day or active recovery (yoga, light swimming, or cycling)

Week 3-4: Power Development

Monday

• Warm-up: 10 minutes of light jogging and dynamic stretching
• Acceleration Drills: 10 x 20m sprints with 3 minutes of rest between sets
• Power Development: 5 sets of 3 x 400m at 75% intensity with 3 minutes of rest between reps and 5 minutes of rest between sets
• Cool-down: 5-10 minutes of light jogging and static stretching

Tuesday

• Warm-up: 10 minutes of light jogging and dynamic stretching
• Plyometric Exercises: 4 x 8 box jumps, 4 x 8 bounds, 4 x 8 single leg hops
• Strength Training: 3 sets of 8 reps of squats, deadlifts, and lunges
• Cool-down: 5-10 minutes of light jogging and static stretching

Wednesday

• Rest day or active recovery (yoga, light swimming, or cycling)

Thursday

• Warm-up: 10 minutes of light jogging and dynamic stretching
• Power Development: 5 sets of 3 x 200m at 90% intensity with 3 minutes of rest between reps and 5 minutes of rest between sets
• Speed Endurance