Running Acceleration Runs: Short sprints less than 30m that develop power from a static start * Intensity: Maximum * Volume: Less than 300m per workout * Recovery: 1 minute for every 10m ran * Example Workout: 3x3x30m sprints with 3-minute rest between reps, 5-minute rest between sets Flying Runs: Sprints between 10-30m: Mark off 20-30m with pylons as an “acceleration zone”. Mark off a 10-30m “fly zone” in which you’re going to sprint at maximum speed * Intensity: Maximum * Volume: Less than 300m per workout * Recovery: 1 minute for every 10m ran * Example Workout: 6x flying 10m sprints with 5-minute rest between reps, 8-minute rest between sets Plyometrics * Standing Single-leg Hops: 3-5 sets of 5 reps (each side) * Standing Bounding: 3-5 sets of 6 reps * Running Single-leg hops: 2-3 sets of 6 reps * Running Bounding: 2-3 sets of 6 reps * Frog jumps: 3-5 sets of 5 reps * Standing Broad jump: 3-5 sets * Depth jumps: 3-5 sets of 3-5 reps * Skipping for Distance: 2-3 sets of 5 reps (each side) Weights * Power Cleans: 1-3 reps@80-95% * Clean Pulls: 2-4 reps@80%-100% (of power clean maximum) * Back Squats: 3-5 reps@80-90% * Deadlifts: 3-6 reps@75-85% * Step-Ups: 3-5 reps@60-70% (repeat each side) * Dumbbell Lunges: 5-10 reps@50-60% (alternate each side)