CFSC Conditioning (Updated April 2020)

Cardiac Output Alactic Power Running Progression

Most important for those w/ a resting HR <60 3 - 10 seconds ON Tempos @ 70 % x 60 yd (30 yard down and back no turns)
Target Heart Rate Range = 130-150 60 - 120 OFF Week 1 - x 8 = 480 total yds
Duration = 30 min - 60 min Reps = x6 to 8 Week 2 - x 10 = 600
Week 3 - x 12 = 720
Warm Up/Plyo/Medball/Lift Repeat Sprint Drills - Run or Sled Week 4 - x 14 =840
Steady State Bike Ride Weeks 5 - 12 = Tempo runs on Day 2 x 16 = 840 yds
Key: Walking/Running
HR = Heart Rate Complexes/ Met-Con Alactic Capacity 75 yd Shuttles (25 yard turns)
BPM = Beats Per Minute 10 - 15 seconds ON >90% Week 5 - x 6 = 450 total yds
MAS = Max Aerobic Speed Tempo Work 60 - 120 OFF Week 6 - x 8 = 600
10-15 seconds @ 70% Reps = x5 to 8 Week 7 - x 10 = 750
Recover 60-90 seconds or to 125 - 140 BPM Week 8 - x 12 = 900
Reps = x8/x10/x12/x14 Repeat Sprint Drills - Run or Sled
300 yd and 150 yd Shuttles (25 yard turns)
Tempo Running Lactic Power Week 9 - 300’s x 1 and 4 x 150’s = 900 total yds
Treadmill Tempos 20 - 40 seconds ON Week 10 - 300’s x 2 and 3 x 150’s = 1050
90 - 120 OFF Week 11 - 300’s x 2 and 4 x 150’s = 1200
How to Find Max Aerobic Speed? Aerobic Power Week 12 - 300’s x 3 and 3 x 150’s = 1350
2 Mile Assault Test (5 to 6 minute) 1-5 minutes @ Max Aerobic Speed 75 yds Shuttles
The Average RPM Per Minute = Max Aerobic Speed Recover to 130 BPM 150 yds Shuttles Slideboard Progression
300 yds Shuttles x10 touches :30 seconds rest Sets: x5/x6/x7 (weeks 1 -3)
Assault Bike - .3’s to 2 miles Sideboards x10 touches :30 seconds rest Sets: x8/x9/x10 (weeks 1 -3)
.3’s - .5’s for x 3 to 5 reps x20 touches :60 seconds rest Sets: x5/x6/x7 (weeks 1 -3)
1 - 2 mile rides for x 1 to 3 reps Lactic Capacity x20 touches :60 seconds rest Sets: x8/x9/x10 (weeks 1 -3)
90 - 120 seconds ON
AirDyne 2 min OFF
.5’s - 1 mile for x 3 to 5 reps Reps = x2 to 5 reps
3 mile ride
Bike (1 mile rides)
AirDyne or Assault or Run (600-800 meters)
10/20 @ 120% of MAS x 8 reps
20/10 @ 110% of MAS x 8 reps

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