Pure Speed + Kick 1600
warm up 300 as 100free/25drill/25build free. 4x125 as 25F/50build/25ez back/25F on 4 red line rest. Main set: 12x50 on 10-15" rest. Desc 1-3 to sprint, #4-5 all sprint, Desc 6-8 to sprint, #9 sprint, Desc 10-12. 100 overkick hard. cool down 100 easy.Pure Speed + Kick 2500
300 as 100free/25drill/25build free. 4x125 as 25F/50build/25ez back/25F on 4 red line rest. MS: 12x50 on 55-60. Desc 1-3 to sprint, #4-5 all sprint, Desc 6-8 to sprint, #9 sprint, Desc 10-12. 100 overkick hard. 100 easy. 14x50 banjo billy pattern on 55-60. 1Fast, 1Ez, 2F, 1E, 3F, 1E, 4F, 1E. 100 overkick hard. 100 easy.Pure Speed + Kick 4700
900 as 100free/25drill/25build free.
6x125 as 25F/50build/25ez back/25F on 1:50.
50 easy.
MS:
18x50 on 50. Desc 1-3 to sprint, #4-6 all sprint, Desc 7-9 to sprint, sprint, 10-11, Desc 12-14, sprint 15, Desc 16-18.
200 overkick hard.
100 easy.
14x50 banjo billy on 50. 1F, 1E, 2F, 1E, 3F, 1E, 4F, 1E.
200 overkick hard.
100 easy.
10x50 power rack on 50.
200 overkick hard.
100 w/d.