Sanya Richards-Ross 400m Training Program: Week 2

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SRR 9-Week Training Program 2018

Strength & Core Protocol 

Functional Bodyweight Circuit I

III. Body Wt. Circuit B:  3sets x 30sec 

  Rest: 60sec (between sets2min)

 A. Single Leg Squats/each

 B. Push-Ups

 C. Jumping Jacks

 D. Single Leg RDL's

 E. Bench Dips 

 F. Inverted Pull-Ups

 G. Supermans

 H. Single Leg Running/each


Functional Bodyweight Circuit II

3 Rounds/each Rest 60sec.

1. Prisoner Squats, x45sec.

 A. Crunches, x30sec

2. Push-Ups, x30sec

 A. Bicycle Abs, x30sec

3. Alternating Lunges (in-place) x45sec

 A. Superman's,  x30sec

4. Bench Dips, x30sec

 A. Toe Touches,  x30sec

5. Side-Lying Leg Raises, x30sec/each

 A. Supine Hip Extensions, x30sec

Rest 2:00 And repeat


Functional Bodyweight Circuit III

3 Rounds/each Rest 60sec.

1. Single Leg 1/4 Squat, x20/each

 A. Supine Roll-Up (curl-ups), x30sec.

 B. Prone Plank, forearms, x30sec.


2. Single Leg Mountain Climbers, x15/each

 A. Alternating Toe Touch, x30sec.

 B. Right Side Plank, forearms, x15sec.


3. Lateral Lunge Walk, x20/each

 A. Prone Back Extensions, x15sec.

 B. Left Side Plank, forearms, x15sec.


4. Single Leg Balance RDL,  x25/each

 A. Supine Leg Raises, x15sec.

 B. Supine 45 Degree Hold, x15sec.


5. Single Leg Runners, x25each

 A. Russian Twist, x30sec.

 B. Supine Leg Holds @6in. x15sec. 

Rest 2:00 And repeat


ISOMETRIC CORE SERIES 

I. Isometric Core Circuit: 3 Sets

 A. Supine The Hundred (focus on breathing!)

 B. Quadrupled Opposites w/Hold, x30sec/each (no switch)

 C. Supine Hip Extension w/Hold, x30sec.

 D. Supine Elbow-to-Knee w/Hold, 3x10sec-to-Switch

 E. Prone Dart, x30sec. (hold superman position w/arms by side)


Static Stretching Series 

Holding each for 30sec (AIS Rope)

 A. Glutes

 B. Quadriceps

 C. Hamstrings

 D. Abductors

 E. IT Band

 F. Calves

 G. Back (shoulders)


Physioball Core Circuit I

PB Core Circuit: x3 Rounds

 A. Str. Arm Crunch, x25

 B. Directional Crunch (each side), x25

 C. Reach, Roll & Lift, x25

 D. Reverse Hypers, x25


Quadrupled Hip Series I

3 Sets/Each Exercise x10

A. Donkey Kick

B. Fire Hydrant 

C. Kick-the-Hydrant 

D. Forward Knee Circles 

E. Backward Knee Circles 


Core Stability Series I

3 Rounds/Each @30sec

A. Prone Plank, forearms 

B. Side(s) Plank, forearm 

C. Supine 45 Degree Hold


Core Stability Series II

3 Rounds/Each @45sec

A. Prone Plank, forearms 

B. Side(s) Plank, forearm 

C. Supine 45 Degree Hold


Core Stability Series III

3 Rounds/Each @60sec

A. Prone Plank, forearms 

B. Side(s) Plank, forearm 

C. Supine 45 Degree Hold


General Core Series 

3 Rounds x25-50/each

A. Supine Crunches 

B. Supine Elbow to Knee 

C. Supine Leg Raise

D. Prone Supermans 

E. Straight Arm Crunch

F. Side Lying Oblique Crunch 

G. Prone Back Extension w/Alternating Twist 



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