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Summer Conditioning 2010 •  Blue Devil Football

Tuesday  5/31

Thursday  6/02

Saturday  6/04

•Stretch/Warm-up
•800 (2 Laps)
•60 Meters @ 3X5 @ 60%
•800 (2 Laps)

•Stretch/Warm-up
•800 (2 Laps)
•60 Meters @ 3X5 @ 60%
•800 (2 Laps)

•Stretch/Warm-up
•800 (2 Laps)
•60 Meters @ 3X5 @ 60%
•800 (2 Laps)
Tuesday  6/07

Thursday  6/09

Saturday  6/11

•Stretch/Warm-up
•800 (2 Laps)
•6X100 Meters @ 60%
•800 (2 Laps)

•Stretch/Warm-up
•800 (2 Laps)
•2X100 Meters @ 70%
•4X150 Meters @ 70%

•Stretch/Warm-up
•800 (2 Laps)
•6X100 Meters @ 60%
•800 (2 Laps)

Tuesday  6/14

Thursday  6/16

Saturday  6/18

•Stretch/Warm-up
•800 (2 Laps)
•2X100 Meters @ 70%
•3X200 Meters @ 60%
•800 (2 Laps)

•Stretch/Warm-up
•800 (2 Laps)
•3X100 Meters @ 70%
•2X200 Meters @ 70%
•800 (2 Laps)

•Stretch/Warm-up
•800 (2 Laps)
•2X150 Meters @ 70%
•3X200 Meters @ 60%
•800 (2 Laps)

Tuesday  6/21

Thursday  6/23

Saturday  6/25

•Stretch/Warm-up
•800 (2 Laps)
•Stadiums (see below)
•800 (2 Laps)

•Stretch/Warm-up
•800 (2 Laps)
•3X100 Meters @ 70%
•2X150 Meters @ 60%
•800 (2 Laps)

•Stretch/Warm-up
•800 (2 Laps)
•Stadiums (see below)
•800 (2 Laps)

Tuesday  6/28

Thursday  6/30

Saturday  7/02

•Stretch/Warm-up
•800 (2 Laps)
•6X150 Meters @ 70%
•800 (2 Laps)

•Stretch/Warm-up
•800 (2 Laps)
•Stadiums (see below)
•800 (2 Laps)

•Stretch/Warm-up
•800 (2 Laps)
•6X150 Meters @ 80%
•800 (2 Laps)

Tuesday  7/05

Thursday  7/07

Saturday  7/09

•Stretch/Warm-up
•800 (2 Laps)
•Stadiums (see below)
•800 (2 Laps)

•Stretch/Warm-up
•800 (2 Laps)
•6X60 Meters @ 80%
•2X100 Meters @ 80%
•800 (2 Laps)

•Stretch/Warm-up
•800 (2 Laps)
•Stadiums (see below)
•800 (2 Laps)

Tuesday  7/12

Thursday  7/14

Saturday  7/16

•Stretch/Warm-up
•800 (2 Laps)
•10X10 Meters @100%
•8X20 Meters @100%
•6X40 Meters @ 90%
•2X100 Meters @ 80%
•800 (2 Laps)

•Stretch/Warm-up
• 800 (2 Laps)
•Stadiums (see below)
•800 (2 Laps)

•Stretch/Warm-up
• 800 (2 Laps)
•10X10 Meters @100%
•8X20 Meters @100%
•6X40 Meters @ 90%
•2X100 Meters @ 80%
•800 (2 Laps)

Tuesday  7/19

Thursday  7/21

Saturday  7/23

•Stretch/Warm-up
•800 (2 Laps)
•Stadiums (see below)
•5X10 Meters @ 100%
•4X20 Meters @ 100%
•3X40 Meters @ 90%
•2X100 Meters @ 80%
•2X150 Meters @ 80%
•800 (2 Laps)

•Stretch/Warm-up
• 800 (2 Laps)
•Stadiums (see below)
•5X10 Meters @ 100%
•4X20 Meters @ 100%
•3X40 Meters @ 90%
•2X100 Meters @ 80%
•2X150 Meters @ 80%
•800 (2 Laps)

•Stretch/Warm-up
•800 (2 Laps)
•Stadiums (see below)
•5X10 Meters @ 100%
•4X20 Meters @ 100%
•3X40 Meters @ 90%
•2X100 Meters @ 80%
•2X150 Meters @ 80%
•800 (2 Laps)

* 2 to 3 minute rest between reps on sprints

Stadiums

*Run each step (stair)

*Double Leg Bounds
*Run every other step (stair) *Lunge all the way up

*Single Leg Bounds

*Never run down the stairs