Week 8: Holiday break

Individualized training based on following recommendations:

Break workouts

Anywhere bodyweight circuit
1. 30x jax -- 10 regular, 10 cross, 10 squat
2. 100x jump rope -- 40 double, 40 alternating, 10 left, 10 right (can imitate this if no rope)
3. 20x squats
4. 20x mountain climbers
5. 20x lunges (10xL, 10xR)
6. 10x high-low plant (hands/elbows)
7. 20x kneeling hip circles (10xL, 10xR)
8. 10x tuck jumps
9. 10x scorpions (5xL, 5xR)
10. 01x depletion push ups (as many as you can, rest 90s, as many as you can, rest 90s, as many as you can)

You can add or substitute other exercises, depending on what equipment you may have available.

Hill sprints (can be done on flat if you have no hill available)
10 min warm up with jax, easy skips, strides.
1x 8-step
1x 10-step
1x 12-step
1x 14-step
1x 16-step
1x 18-step
1x 20-step
Stretch

Plyometrics (on grass or turf) -- 100 total contacts
10 min warm up
20x easy skips
20x easy back skips
10x skips for height
10x skips for distance
10x quick double leg hops
05x left leg hops for distance
05x right leg hops for distance
05x left leg hops for speed
05x right leg hops for speed
10x bounding

Intervals
If you can find a track:
10 min warm up
6x200 of increasing intensity* and walk back recovery.
Walk a lap cool down and stretch.

*Start about 10 seconds slower than your average 200 time and then go a second faster on each rep after that.
Last one will be about 5 seconds slower than your average.
If you are on grass, times will be slower than these targets.

Do three to four of the workouts above (bodyweight, hills, plyos and/or intervals) each week of break. If you have access to weights, you can add those on 2 of the days you do the workouts above. Keep reps to 3 to 5, sets 3 to 4, depending on how heavy.