Cardio Program Help?

[T-Man]

Ok I???m trying to design a cardio program for my lifting class, with main goals to improve bf % and speed. We have about 8 minutes per roation and half a little over 1/2 hour. The first and last rotation will be a stretch and some ab work (unless I should run more?).

120yd Sprint x4
Rest 60 sec between each sprint

60yd Sprint x4
Rest 30 sec between each sprint

Cone Work x8 (various setup)
Rest 1 Minute

Suggestions?

 

[Duncans Donuts]

How often are you doing that?

Why are you doing a 120 yard sprint and then a 60 yard sprint? And why are you resting less after the 120 yard sprint (30 seconds) ?

 

[T-Man]

How often are you doing that?

Why are you doing a 120 yard sprint and then a 60 yard sprint? And why are you resting less after the 120 yard sprint (30 seconds) ?

Whops the rest times should be switched. Anyway, I plan on doing this program 3x a week (Mon,Wed. Fri) on my off days. Should I do the 60 yd sprint before the 120yd? How does the rest of it look?

 

[Duncans Donuts]

Well, you may want to do some kind of split.

For football, I have a day of endurance (HIIT), Speed, and Agility. I wouldn't do anymore than 20-30 minutes of the intense stuff.

 

[T-Man]

Well, you may want to do some kind of split.

For football, I have a day of endurance (HIIT), Speed, and Agility. I wouldn't do anymore than 20-30 minutes of the intense stuff.

Thanks for the help so far. I agree, I don't plan on doing anything more than 20 minutes. Does the program look O.K other than that?

 

[j rizz]

looks good..
have you thought of running uphill or using parachutes.. they are good for building speed.

 

[T-Man]

looks good..
have you thought of running uphill or using parachutes.. they are good for building speed.

Yeah, but unfortunately our school doesn't have accses to either. ):

 

[j rizz]

ohh...sorry dude.
well when i did football in highschool.. we used to take those elastic bands used for rehabilitation for injuries and such.. and tie them around a poll ( you can tie them to whatever).. then we would hop inside the hole.. stand at the beginning of the rubberband.. and run full speed as fast as we could.. the further the distance you run.. the more the elastic expands which makes it more difficult for you to run at a fast pace.. it works good too.. i dunno if you have access to those or not.. just a suggestion.