Resistance Run/HIIT WORKOUT

Max effort

Max caloric burn

Rewrite your Limits!!

1) Active warm up

– jog 25 sets of hills or bleacher steps if available 

2) 10×40 yard sprints (jog back in between)

3) Resistance runs (using belt harness tied to sandbags or partner holding rope, max effort sprints for 10 seconds. Depending on your speed and strength you may cover 30 yards, some 50, some 80. The goal is to beat your distance each time. So if I start on the Goal line and in 10 seconds I make it 80 yards. I rest 60 seconds. Then turn around and head back where I came from trying to cross my starting point in under 10 seconds. 10 max effort reps.

4) 200 yard gasses (sprint length of field and back) this is one rep. 60 seconds rest 4 reps.

5) 400 yard gassers, same as above but 4 lengths of football field. (2 mind rest) 4 reps.