Conditioning for strength and power is different than other types. "Going for a run" isn't productive---in fact it can be counter productive. The main question your conditioning program needs to answer is "What energy system do want to improve?" and "What are the demands of my sport?"
For the speed-power athlete, the energy system that we want to develop is the ATP-CP and Anaerobic System. These systems target the appropriate muscle tissues.
This off season conditioning program outlined below is based on the following 5 principles.
The 5 principles of this program
Each session should begin with a dynamic warm up to help prepare the body.
Monday: Speed Sessions
Speed is a skill that can be learned. To become faster you need to put more force into the ground in the correct direction in a very short amount of time. This skill can also atrophy. Therefore it is vital that you run fast all year.
Week 1. 10x20m on the track and 10 x 20m short hills or sled/tire pulls
Week 2. 10 x 30m on the track and 10 x 30m short hills or sled/tire pulls
Week 3. 10x40m on the track and 10x20m short hills or sled/tire pulls
Week 4. 9x50m on the track and 9x25m short hills or sled/tire pulls
Week 5. 8x60m on the track and 8x25m short hills or sled/tire pulls
Week 6. 7x70m on the track and 7x30m short hills or sled/tire pulls
Week 7. 6x80m on the track and 6x30m short hills or sled/tire pulls
Week 8. 5x100 on the track and 5x35m short hills or sled/tire pulls
Wednesday: Drills & Plyos
The following drills and plyometric exercises are designed to address the two most important aspects of sprinting, namely ground contact force and ground contact time. The sprint drill are designed to teach you to apply force into the ground in the correct directions. The plyometric exercises are designed to decrease ground contact time.
A-March 3 x 20m
A-Skip 3 x 20m
Ankle Runs 3 x 20m: stepping over your ankle
Shin Runs 3 x 20m: stepping over your shins
Knee Runs 3 x 20m: stepping over your knees
Technique Runs 3 x 20m: concentrate on good form using a checklist.
Weeks 1-4: Stadium Jumps 5 x 10-15
Stadium Hops 5 x 5-10 both left and right feet.
Stadium Runs x 5
Weeks 5-9: Hill Jumps: 5 x 10-15 jumps up an incline
Hill Hops: 5 x 5-10 both left and right feet.
Hill Runs x 5
Friday: Tempo Sessions
Tempo runs get the body ready for the more advanced and intense running during the season. It strengthens muscles and tendons. The two types of tempo runs in this program are ENOM's and 30/30's. ENOM's are runs done on the minute every minute. These are best done on a playing field. You should run to one end of the field and rest until the minute is complete. Then run back. 30/30 runs will be longer. When doing a 30/30 you should run for 30 seconds then walk for 30 seconds.
Week 1: 14 x 100m ENOM (every minute on the minute)
Week 2: 16 x 100m ENOM (every minute on the minute)
Week 3: 18 x 100m ENOM (every minute on the minute)
Week 4: 20 x 100m ENOM (every minute on the minute)
Week 5: 10 x 30 sec run and 30 sec walk
Week 6: 12 x 30 sec run and 30 sec walk
Week 7: 14 x 30 sec run and 30 sec walk
Week 8: 16 x 30 sec run and 30 sec walk