Westminster College Football Summer Running Program 2013 (Pre-Weeks to Week 7) Phases
Pre-Phase Pre-Weeks
Phase 1 Week 1
Phase 1 Week 2
Day 1
Day 2
Day 3
Day 4
Lung Conditioning
Explosion and C.O.D.
Sustained Sprint Endurance
Mental Toughness Day
30 Min of Aerobic
Plyometrics #1
Agility #1
Conditioning:
Special Speed:
300 Yd Shuttle x3
bike/jog/elliptical
1, 2, 3, 5
C=60 L=66 H=73
30 Min of Aerobic
Plyometrics #1
Agility #1
Conditioning:
Special Speed:
300 Yd Shuttle x3
bike/jog/elliptical
1, 2, 4, 6
C=59 L=65 H=72
30 Min of Aerobic
Plyometrics #1
Agility #1
Conditioning:
Special Speed:
300 Yd Shuttle x3
bike/jog/elliptical
1, 2, 4, 7
C=58 L=64 H=71
Plyometrics #2
Agility #2
Special Speed:
Perimeter of Field x3
1, 3, 5, 7, 9
C=45 L=53 H=60
Plyometrics #2
Agility #2
Special Speed:
Perimeter of Field x3
1, 3, 5, 8, 10
C=45 L=53 H=60
Plyometrics #3
Agility #3
Special Speed:
Perimeter of Field x3
2, 3, 6, 8, 11
C=44 L=52 H=59
Plyometrics #3
Agility #3
Special Speed:
Perimeter of Field x3
2, 3, 7, 8, 12
C=44 L=52 H=59
30 Min of Aerobic
Plyometrics #4
Agility #4
Conditioning:
Special Speed:
100 Yd Sprints x4
bike/jog/elliptical
2, 4, 6, 8, 9, 13
@ 75% Speed
1 Mile Jog Phase 2
C = 7:30
Week 3
L = 8:15 H = 8:45 1 Mile Jog
Phase 2
C = 7:20
Week 4
L = 8:05 H = 8:35 1 Mile Jog
Phase 3
C = 7:15
Week 5
L = 8:00 H = 8:30 1 Mile Jog
Phase 3
C = 7:10
Week 6
L = 7:55 H = 8:25
Phase 4 Week 7
(C) Cheetahs - WR, DB, RB (L) Lions - TE, ILB, OLB, QB, K (H) Hogs - OL, DT, DE
Test Prep: (C) 90's x 8 (L) 80's x 8 (H) 70's x 8
40's x 8 2 - Full Gasser
Test Prep: (C) 90's x 8 (L) 80's x 8 (H) 70's x 8
40's x 10 3 - Shuttle Gasser
Test Prep: (C) 90's x 9 (L) 80's x 9 (H) 70's x 9
40's x 12 1 - Man Maker
Test Prep: (C) 90's x 10 (L) 80's x 10 (H) 70's x 10
40's x 14 4 - Shuttle Gassers
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Westminster College Football Summer Running Program 2013 (Week 8 to Week 13)
Phase 4
Full Gassers x5
Week 8
C=37 L=40 H=45
Phase 5
300 Yd Shuttle x5
Week 9
C=58 L=64 H=71
Full Gassers x5
Phase 5 Week 10
C=37 L=40 H=45
Phase 6
300 Yd Shuttle x5
Week 11
C=58 L=64 H=71
Full Gassers x5
Phase 6 Week 12
C=37 L=40 H=45
Test Prep:
Plyometrics #4
Agility #4
Special Speed:
8 x 10 Yd Sprint
2, 5, 6, 8, 10, 14
7 x 20 Yd Sprint
Plyometrics #4
Agility #5
Special Speed:
7 x 20 Yd Sprint
2, 4, 6, 7, 11, 15
6 x 30 Yd Sprint
Plyometrics #4
Agility #5
Special Speed:
6 x 30 Yd Sprint
2, 3, 5, 6, 7, 12
6 x 40 Yd Sprint
Plyometrics #4
Agility #6
Special Speed:
6 x 40 Yd Sprint
3, 4, 7, 8, 9, 13
5 x 50 Yd Sprint
Plyometrics #4 Special Speed: 3, 5, 7, 8, 10, 14
(C) 90's x 12 (L) 80's x 12 (H) 70's x 12
40's x 16 4 - Full Gassers
Test Prep: (C) 90's x 14 (L) 80's x 14 (H) 70's x 14
40's x 20 2 - Man Makers
Agility #6
Test Prep:
5 x 30 Yd Sprint
(C) 90's x 16
4 x 40 Yd Sprint
(L) 80's x 16
4 x 50 Yd Sprint
(H) 70's x 16
Agility #6 Phase 6
300 Yd Shuttle x5
Week 13
C=58 L=64 H=71
Plyometrics #4
4 x 20 Yd Sprint
40's x 20
Special Speed:
4 x 30 Yd Sprint
2 - Full Gassers
3, 6, 7, 8, 11, 15
4 x 40 Yd Sprint
1 - Man Makers
4 x 50 Yd Sprint
(C) Cheetahs - WR, DB, RB (L) Lions - TE, ILB, OLB, QB, K (H) Hogs - OL, DT, DE Important Dates: Sunday, July 14th