Train On Purpose 147

T.O.P. Speed drill Saturday

Warm up with a fast walk or light jog

Set up a marker at 25′, 50′, And 75′.

Sprint to the 25′ mark then back to the starting line, sprint to 50′ mark then back to the starting point, sprint to the 75′ mark then back to the starting line. Be sure to push hard both directions!!! I call this a suicide drill but it has many names. Rest for 1 minute. 3 times

Same as the suicide drill but this time sprint to the markers then run backwards to the starting line

Same as the suicide drill but shuffle step… leading with left leg first for 3 times then right leg lead for 3 times

I find these drills to help when we are moving up, down, and side to side on steep hills. Plus they are fun to do with a partner. Matt definitely is the better sprinter but not for long 😉

Don’t forget to cool down

Train On Purpose 146


Warm up with 1 minute of each exercise for 10 minutes: jumping jacks, squat jumps, mountain climbers, high knees, shadow jump rope

3 sets of 12 dumbbell thrusters
3 sets of 60 seconds burpees
3 sets of 60 seconds box jumps
3 sets of 15 kettlebell swings
3 sets of 10 each leg weighted overhead lunges

Rest for 30-60 seconds between each set

Cool down and stretch

Train On Purpose 145


Warm up: 10 minutes

Workout: Perform all sets of each exercise before moving on to the next. Rest 60-90 seconds between sets.

A1. Good Mornings: 10 reps, 1 set
B1. Romanian Deadlift: 6 reps, 4 sets
C1. Bodyweight Jump Lunges: 15 reps (e.s.), 3 sets each side
D1. Weighted Pull-ups: 6-8 reps, 3 sets
E1. Dumbbell Lateral Raises: 6-8 reps, 3 sets
F1. Push-up with Rotation: 15 reps, 3 sets
G1. Dumbbell Pullover: 6-8 reps, 3 sets
H1. Cable Downward Chops: 15 reps (e.s.), 2 sets

Cool-down: Foam Roll and Stretch

Train On Purpose 144


Warm up for 10 minutes

25 front DB raises
25 side DB lateral raises

Staying with the tri-sets lets work shoulders. 12 reps each without rest until all 3 exercises are complete. Then rest 1minute

Bent arm lateral raise
Front plate press

5 times thru

50 shrugs

Cool down

Train On Purpose 143


Warm up on treadmill

50 squats

Tri-sets…do each exercise 12 times. Do not rest between each exercise. When all 3 exercises are complete then rest for 1 minute

Romanian deadlifts
Hamstring curls
Reverse hamstring curls

Repeat 5 times

Use foam roller to cool down

Train On Purpose 142


Warm-up: 10 minutes

Workout: Perform each exercise until form starts to break down (1-2 reps short of failure), rest 20 seconds, and move onto the next exercise. Work through the exercises for a total of 15 minutes, repeating as necessary.

A1. Barbell Burpees
B1. Barbell Overhead Press
C1. Barbell Front Squats

Cool-down: Foam Roll and Stretch

Train On Purpose 141

T.O.P. – a fast effective quad workout

Warm up for 10 minutes

Do each exercise to failure…but push yourself to true failure

Front sandbag squats – explode up
Overhead walking lunges
Leg extensions

3 times thru

Cool down

Train On Purpose 140



Each exercise for 30 seconds full intensity followed by 30 seconds of walking lunges repeat 5 times

Mountain Climbers
Squat jumps

Cool down

Train On Purpose 139


Warm up for 10 minutes

1 minute speed skaters
25 front squats w/sandbag
1 minute hops
25 goblet squats
1 minute shadow rope
25 each leg Bulgarian split squats
1 high knees
25 dumbbell overhead squats
1 minute Heisman
25 each leg single leg Romanian deadlifts for more of a challenge use bosu ball

4 times thru

Cool down

Train On Purpose 138


Warm up with 150 squats, 150 walking lunges, and 200 calf raises

30 DB squats
30 overhead squats
30 goblet squats
30 front squats

3 times thru

30 front foot up lunges (each leg)
30 back foot up lunges (each leg)

3 times thru

200 weighted calf raises

Cool down with foam roller