TLI Elite Training – HW #2

Here is the homework for Week #2.  Athletes should plan on doing this every other day (3 times) during the week.

Athletes should Focus on good form.  Quick transitions between elements will allow for more rest each minute.  During the intervals, it should be approximately 5 seconds of sprinting/decelerating and 20 seconds of return/recovery.

The workout should take about 20 minutes to complete.

10 Minute Workout – Use Timer App.

Athletes will start at 0:00 and do the “Even Minute Workout”.  Once all three elements are completed, they will rest until the 1:00 mark where they will then complete an “Odd Minute Workout”.  They will then rest until the 2:00 minute mark where they will being all over again with the “Even Minute Workout”.  This is repeated 5 times for a total of 10


Even Minute Workout (Starting at: 0:00,2:00,4:00,6:00,8:00)

·       3 Push Ups

·       4 Burpees

·       5 Hollow Rocks


Odd Minute Workout (Starting at 1:00, 3:00, 5:00, 7:00, 9:00)

·       20 Air Squats



12 x 25 Yard Intervals