at least once a week i do free weights in the gym:5 minute stationary bike warmup- 1 set of jump squats @ 135lbs- 3 sets of regular/quarter squats @ 225, 245, 265 respectively- 1 set of regular or jump squats @ 135- 5 sets of split leg jump squats (start in lunge position, jump up, switch legs in mid air, land lunging with other leg) using dumbbells @ 15, 20, 25, 30, 35lbs respectively- optional superset with 3 sets of straight leg dead lifts @ 95, 115, 135lbs respectively- 3 sets of hack squats (machine has you lie on your back, feet at a 45 degree angle, weight rack is above you) going down slow, stopping for a second when your knees reach 90 degrees, exploding up @ 90, 110, 130lbs - machine weight isn't factored in, and body weight isn't factored in, so it's a lot more than that.- superset - at the end of each hacksquat, 50 non-stop calf raises using the edge of the foot placement area on the machine, using the same weight just lifted- 4 sets of lying hamstring curls on the machine - first set is single leg only @ 45lbs, next 3 sets are both legs @ 70, 90, 100lbs respectively5 minute bike cooldown--------------------------------------------------for plyometrics:7 minute easy warmup run (usually a mile)- 25 meters walking on toes, heels, outside of feet, soldier walks (walking in running form, stay dorsiflexed)- 3 sets of 20-25m ankling (rise each foot only as far up as your opposite ankle, staying dorsiflexed, using running form) picking up speed every 5 meters- 3 sets of 20-25m high knees (rise each knee up so your thigh is parallel to the ground, staying dorsiflexed, using running form) picking up speed every 5 meters- 3 sets of 25m A-Skips (high knees technique, only skipping, keeping form) continuous controlled pace- 3 sets of 25m B-Skips (high knees with a kick out at the end, skipping, keeping form) continuous controlled pace- 2 sets of 50m skip for height (drive your lead knee and the opposite arm up, going as high as possible, keeping form) continuous controlled pace- 2 sets of 50m skip for distance (drive lead knee forward, going as far as possible, keeping form) continuous controlled pace- 2 sets of 50m quick legs, each leg (one leg controls pace, the other cycles fast - right/left side first for 50m, then switch, keeping form) continuous controlled pace- 2 sets of 50m C-Skips, each leg or alternate (also known as rhythm steps - with left leg staying straight, pop right leg up to high knee technique, pop down, pop right leg up to high knee position outward as if your knee was trying to touch your elbow, pop down. these are a little hard for the less coordinated out there, so they can be skipped if desired)- 5 sets of 20 crossbar jumps (using a soccer crossbar as your height marker, jump as high as possible and touch the bar) non-stop jumping, bound directly into next jump- optional 10 curve jumps (using your approximate high jump J curve, start in a jog and lightly sprint to the crossbar, take-off controlled, land controlled, jog into next jump) continuous pace- 1 set of 100m lunges (can be broken into 2 sets of 50m, but 1 set is MUCH harder and a better workout) slow, continuous pace- 2 sets of 50m frog jumps (squat all the way down, use your arms to drive forward and jump straight out, transitioning into next jump) continuous pace5-7 minute cooldown runI'll do my best to space these workouts out so that neither fall within 3 days of each other, and neither comes within 2 days of a meet. the lifting helps tremendously with strength, and the plyometrics will help tremendously with speed. lower the weights for yourself, because i have had experience with this workout for 3 years and it STILL kicks my ass the next day. it is a brutal workout, but once you make it a routine it will make everything else you do seem easy. the weight workout takes about an hour to complete, and the plyometrics take about 35-45 minutes depending how fast you complete each set. FOR RESTING BETWEEN SETS: for free weights, your best bet is to keep your rest short, between 60-90 seconds. for plyometrics, rest after each specific piece of the workout for a light 100-150m jog or walk. the idea for plyometrics is to keep your legs moving so they get used to moving faster and more explosively.consult with your coach or athletic trainer before attempting ANY of this. for me, the free weights helped keep me in shape during injury, and i can't think of any reason why you would injure yourself unless you rack on too much weight. start light and progress, YOU WILL SEE RESULTS, i can promise that.
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