Copyright ©2013 by PowerMax Equipment.
All rights reserved.
Sample Workouts:
High Knee, A drills
Week
# of sets
Reps
Recovery
between
sets
(minutes)
# of
times
perweek
Volume
WO/WK
One
3
30
One
Two
180
Two
4
30
One
Two
240
Three
5
30
One
Two
300
Four
3
45
One
Two
270
Five
4
45
One
Two
360
Six
5
45
One
Two
450
Seven
3
60
One
Two
360
Eight
4
60
One
Two
480
Nine
5
60
One
Two
600
Running Workout
Week
# Of runs Yds to run
Recovery
between
runs
(minutes)
# of
times
perweek
Volume
WO/WK
One
9
10
One
Two
180
Two
12
10
One
Two
240
Three
15
10
One
Two
300
Four
9
20
One
Two
360
Five
12
20
One
Two
480
Six
15
20
One
Two
600
Seven
9
30
One
Two
540
Eight
12
30
One
Two
720
Nine
15
30
One
Two
900
Speed:
9 x 40-60 yards/meters @ 90-100% effort with 3:00 - 5:00 minute rest
12 x 40-60 yards/meters @ 90-100% effort with 3:00 - 5:00 minute rest
15 x 40-60 yards/meters @ 90-100% effort with 3:00 - 5:00 minute rest
Speed endurance:
9 x 100-200 yards/meters @ 75-90% effort with 2:00 – 3:00 minute rest
12 x 100-200 yards/meters @ 75-90% effort with 2:00 – 3:00 minute rest
15 x 100-200 yards/meters @ 75-90% effort with 2:00 – 3:00 minute rest
WARNING
: This product can expose you to Urethane, which
is known to the State of California to cause cancer and birth
defects or other reproductive harm. For more information go to
www.p65warnings.ca.gov.
A
