WHAT TOM DOES...

"WHAT TOM DOES" IS OF UTMOST IMPORTANCE to anyone interested in track and field. Yes...it appears that Tom is a woman, at least judging from the picture. Doesn't have to be though.

Basically let me share with you "WHAT TOM DOES..." as his off season workouts.

It is a 4 week rotation, and it looks something like this:

week 1

M
5x 60/90's @70% effort. Run for sixty sec, walk for 90 sec, .then repeat
(distance covered will be between 275-350m depending on ability. Try to get them to get farther each week 5-10m is fine.

T
2 sets
5x100 repeat
@70% effort (16-18)
30 sec recovery between each
3 min between sets

W
Marching, Clawing, Hi Knee, Quick Step, Lunges
Each Drills 50m then stride 50m. Walk back for recovery.
After complete set 2x100 Form Stride then repeat for 2 complete sets.

R
Hill Work
2 sets 5x100m full recovery per rep and 7-10 min between sets 80-90% effort.

Or

8x120 m hill

F
Sprinters
2 sets
5x70 repeat
@70% effort (pace 10-12)
30 sec recovery
3 min recovery between sets

Quarter milers
6x30/60's @75% effort, run 30 sec, rest 60 sec then repeat. Distance covered between 175-210m.

S
Marching, Clawing, Hi Knee, Quick Step, Lunges
Each Drills 50m then stride 50m. Walk back for recovery.
After complete set 2x100 Form Stride then repeat for 2 complete sets.


week 2

M
4x300 Grass
42-45 sec
3 to 5 min recovery
8 laps build-up run the straights (70% effort) and walk the turns

T
Marching, Clawing, Hi Knee, Quick Step, Lunges
Each Drills 50m then stride 50m. Walk back for recovery.
After complete set 2x100 Form Stride then repeat for 2 complete sets.

W
Hill Work
2 sets 5x100m full recovery per rep and 7-10 min between sets 80-90% effort.

Or

8x120 m hill

R
Sprinters
2 sets
5x70 repeat
@70% effort (pace 10-12)
30 sec recovery
3 min recovery between sets

Quarter milers
6x30/60's @75% effort, run 30 sec, rest 60 sec then repeat

F
Marching, Clawing, Hi Knee, Quick Step, Lunges
Each Drills 50m then stride 50m. Walk back for recovery.
After complete set 2x100 Form Stride then repeat for 2 complete sets.


week 3

M
5x 60/90's @70% effort. Run for sixty sec, walk for 90 sec, .then repeat

T
2 sets
5x100 repeat
@70% effort (16-18 pace)
30 sec recovery
between each rep
3 min between sets

W
Marching, Clawing, Hi Knee, Quick Step, Lunges
Each Drills 50m then stride 50m. Walk back for recovery.
After complete set 2x100 Form Stride then repeat for 3 complete sets.

R
Hill Work
2 sets 5x100m full recovery per rep and 7-10 min between sets 80-90% effort.

Or

8x120 m hill

F
Sprinters
2 sets
5x70 repeat
@70% effort
30 sec recovery
3 min recovery between sets

Quarter milers
6x30/60's @75% effort, run 30 sec, rest 45 sec then repeat
Marching, Clawing, Hi Knee, Quick Step, Lunges
Each Drills 50m then stride 50m. Walk back for recovery.
After complete set 2x100 Form Stride then repeat for 3 complete sets.


week 4

M
4x300 Grass
3 to 5 min recovery
8 laps build-up run the straights (70% effort) and walk the turns

T
Marching, Clawing, Hi Knee, Quick Step, Lunges
Each Drills 50m then stride 50m. Walk back for recovery.
After complete set 2x100 Form Stride then repeat for 3 complete sets.

W
Hill Work
2 sets 5x100m full recovery per rep and 7-10 min between sets 80-90% effort.

Or

8x120 m hill

R
Sprinters
2 sets
5x70 repeat
@70% effort (pace 10-12)
30 sec recovery
3 min recovery between sets

Quarter milers
6x30/45's @75% effort, run 30 sec, rest 60 sec then repeat
Marching, Clawing, Hi Knee, Quick Step, Lunges
Each Drills 50m then stride 50m. Walk back for recovery.
After complete set 2x100 Form Stride then repeat for 3 complete sets.
-----------------------------------------------------------------------------------------------
Warm-up
2x20 meters
Knee to Chest
Knee to Shoulder
Straight Leg

2x30 meters
Marching
Clawing
Hi Knees
(Not Done on Drills Days)

1x 20 Squat then Lunges 20m then
sprint 10m
1x 10 Squat jump then Lunges 20m then
sprint 10m
Form Strides @100 meters 2 reps


Warm Down
1x25 jumping jacks
1x25 Burpees
1x25 Mountain climbers

Abs: 4x30 various crunches