With that said, the field is an ideal place to train athletic elements including speed, power, agility, and aerobic capacity. Some of the very best athletes compete and train on fields.
The next workout will attempt to incorporate as many athletic elements as possible in a reasonable continuum that moves from aerobic power, to speed, and finally progresses to power and strength
Field Day
Warm-up ( 10- minutes moderate running)
2X- 400m (rest 1-minute between reps)
4X- 200m (rest 1-minute between reps)
4X- 100m (rest 1-minute between reps)
2X- 10X (max vertical jumps)- rest 1-minute between sets
2X- 10X (max broad jumps)- rest 1-minute between sets
2X- 5X ( max squat jumps)- rest 1-minute between sets
2 / 25X ( unweighted overhead lunges)*each leg*- rest 1-minute between sets
2 / 20X ( unweighted overhead squats)
Stretch!
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It is important to stretch very well following this workout as there are a lot of explosive movements. Any ballistic movement has the potential to cause injury if you are not properly warmed up. Try to adhere to the rest periods, as an important element of this workout is maintaining a high aerobic output.
Warm-up very well, you should have a moderate to heavy sweat lathered up before you begin the 400's.
Have fun.
M
