Union Knights Football Team

The following workouts are designed for the Union athlete to perform on "OFF" days where we do not have organized Strength & Conditioning

workouts.   It is also primarily designed for the athlete not playing baseball, not participating in basketball activities, but needing additional short

distance work as well as change of direction reps.   it progresses until August when it peaks you for mini-camp and the fall season.

When you see work to rest intervals that means work and rest time is the same, like 1:1 or rest may be longer like 1:2 or even 1:3.  So if it takes you 15 seconds to run a 100 yards you rest for 45 seconds, thus 1:3.  If it takes you 12 seconds to run a 100 yards you rest for 36 seconds.   

A 1:1 ratio means time to run and rest are identical.  

WEEK ONE

Workout 1 (Sunday or Tuesday)  straight ahead speed

* 10 X 10 yard sprints (work to rest 1:1)

* 6 X 100 yard sprints (work to rest 1:3)

* 10 X 10 yard sprints (work to rest 1:1)

Workout 2 (Friday) change of direction

* 5 - 10 - 5 Pro Shuttle (work to rest 1:2)

8 reps - 1 minute break - 8 reps

Workout 3 (Saturday or Sunday) volume

* 12 X 100 yard sprints (work to rest 1:1)

**we wil post Week Two workouts on Sunday