4
2018 Summer Fitness and Conditioning Program
Be sure that a warm-up and stretch is completed before you start each session. A
sufficient warm-up should last at least 10 minutes and allow you to break a sweat
and it should include dynamic stretching. After completing the workout spend
another 10 minutes doing static stretching to decrease muscle soreness.
Descriptions of the exercises are found at the end of this program packet. Each
workout should be around 60 minutes long.
Week of June 4
th
- June 8
th
Monday, Thursday, Friday Tuesday, Wednesday (On your own)
1 Mile Run @ 9:00/min mile pace 2 Mile Run @ 9:00 min/mile pace
Monday: 120’s- 4 sets. Hill Run- 4 sets Tu: Sprints 8x20,6x40,4x60,2x80, 1x100
Thursday: Cones- 4 sets. Hill Run- 4 sets Wed: Shuttle Run-4 Sets. Body Circuit
Friday: 22 Minutes Hard Corps Cardio 1 4 x 25 Sit-ups
4 x 25 Sit-ups 4 x 10 Pushups
Week of June 11
th
- June 15
th
Monday, Thursday, Friday Tuesday, Wednesday (On your own)
1 Mile Run @ 8:45/min mile pace 2 Mile Run @ 8:45 min/mile pace
Monday: 120’s- 5 sets. Hill Run- 5 sets Tu: Sprints 10x20,8x40,6x60,4x80, 2x100
Thursday: Cones- 5 sets. Hill Run- 5 sets Wed: 5–10–5 Ladders (5), Funnel Run (5), Body Circuit
Friday: 22 Minutes Hard Corps Cardio 1 5 x 25 Sit-ups
5 x 25 Sit-ups 5 x 10 Pushups
Week of June 18
th
- June 22
nd
Monday, Thursday, Friday Tuesday, Wednesday (On your own)
1 Mile Run @ 8:30/min mile pace 2 Mile Run @ 8:30 min/mile pace
Monday: 120’s- 6 sets. Hill Run- 6 sets Tu: Sprints 12x20,10x40,6x60,4x80, 3x100
Thursday: Cones- 6 sets. Hill Run- 6 sets Wed: Two Tower Run (5), Hand Run (5), Body Circuit
Friday: 22 Minutes Hard Corps Cardio 2 5 x 25 Sit-ups
5 x 25 Sit-ups 5 x 10 Pushups
Week of June 25
th
- June 29
th
Monday, Thursday, Friday Tuesday, Wednesday (On your own)
1 Mile Run @ 8:15 min/mile pace 2 Mile Run @ 8:15 min/mile pace
Monday: 120’s- 7 sets. Hill Run- 7 sets Tu: Sprints 14x20,10x40,8x60,6x80,4x100
Thursday: Cones- 7 sets. Hill Run- 7 sets Wed:300 yd. shuttle (5), Compass Run (5) Body Circuit
Friday: 22 Minutes Hard Corps Cardio 2 6 x 25 Sit-ups
6 x 25 Sit-ups 6 x 10 Pushups