Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
Week 12	Endurance	Speed	Agility, Explosion	Endurance	Speed	Agility, Explosion
	Intervals:	Sprints:	DAY OFF!	35-minute run	Accelerators:	Line Hops (3x20)
Warm-up & Stretch BEFORE	1 x 880yds	2 x 10yds	Don't forget to get in the weight room. See your strength training schedule.		5 x 50 yds	Single-Leg Line Hops (3x10 each leg)
	2 x 440yds	2 x 20yds			5 x 100 yds
Cool-down AFTER	4 x 220yds	2 x 30 yds				Front-to-Back Line Hops (3x20)
	2 x 110yds	2 x 40 yds
	1 x 880yds	2 x 50 yds				4-Square Drill (8 sets)
	Rest Interval: 2:30 min	1 x 100 yds				Squat Jumps (3x10)
Week 13	Endurance	Speed	Agility, Explosion	Endurance	Speed	Agility, Explosion
	**Your Choice**	Sprint Starts:	Cone Weave (4 sets)	Tempo Run - 35 min	Sprints:	Ankle Jumps (3x10)
Warm-up & Stretch BEFORE	Make sure your activity lasts at least 30 min.	15 x 10yds	Corner Drill (4 sets)	or 35-minute bike	10 x 40 yds	Squat Jumps (3x10)
			X Drill (3 sets)			Vertical Jumps (3x10)
Cool-down AFTER			Ski-jumps (3x12)			Single Leg Tuck Jumps (2x10 each leg)
			Vertical Jumps (3x10)
Week 14	Endurance	Speed	Agility, Explosion	Endurance	Speed	Agility, Explosion
	Man-Maker (1 set)	10 x 20 yds	Line Hops (3x20)	300-yd Shuttle (2 sets)	DAY OFF!	Corner Drill (5 sets)
Warm-up & Stretch BEFORE			Single-Leg Line Hops (3x10 each leg)		Don't forget to get in the weight room. See your strength training schedule.	T-Shuttle (5 sets)
				Six 50-yard sprints		Single Leg Tuck Jumps (2x10 each leg)
Cool-down AFTER			4-Square Drill (10 sets)	back and forth.
			Ski-jumps (3x12)	Rest Interval: 5:00 min		Ankle Jumps (3x10)
Week 15	Endurance	Speed	Agility, Explosion	Endurance	Speed	Agility, Explosion
	Intervals:	Accelerators:	Tuck Jumps (3x10)	Man-Maker (1 set)	Pro Shuttle (6 sets)	DAY OFF!
Warm-up & Stretch BEFORE	2 x 880yds	5 x 50 yds	Long Jumps (3x10)			Don't forget to get in the weight room. See your strength training schedule.
	2 x 440yds	5 x 100 yds	Vertical Jumps (3x10)
Cool-down AFTER	4 x 220yds		Line Hops (3x20)
	2 x 110yds
	2 x 880yds
	Rest Interval: 2:30 min
Week 16	Endurance	Speed	Agility, Explosion	Endurance	Speed	Agility, Explosion
	35-minute run	Accelerators:	4-Square Drill (10 sets)	Man-Maker (2 sets)	Sprints:	X Drill (4 sets)
Warm-up & Stretch BEFORE		10 x 100 yds	Single-Leg Line Hops (3x10 each leg)		4 x 10yds	4 Corner Drill (4 sets)
				Rest Interval: 5:00 min	4 x 20yds	T-Shuttle (4 sets)
Cool-down AFTER			Ski-jumps (3x14)		4 x 40 yds	Squat Jumps (3x10)
						Vertical Jumps (3x10)