sorry it took so long, typing up now....

Conditioning Program

Week 1- Distance running, 30-45 minutes

Week 2- same as week 1

Week 3-

Fartlek runs
1 minute run/30 sec jog 22 reps
45 sec run/15 sec jog 30 reps
30 reps interval of your descretion

1run up hill/walk down (reps dep on hill length


Week 4

1 min run / 30 sec jog 13-20 reps
45 sec run / 20 sec jog 18-27 reps
30 sec run / 15 sec jog 27-40 reps
45 sec run / 45 sec jog 13-20 reps

or

800m run /400m jog 4 reps
600/300 4reps
400/200 4 reps


week 5

200m run, complete rest 8 reps
100m run completerest 10 reps
combo of100m/200m sprintsat you descretion 8 reps

week 6

sprint 100mstraight away jog corners 10 minutes
sprint 100m jog 200m 10 minutes

cont....

week 7

sprints

100m - rest 1.5 min 4x - rest 3min x28 reps approx 15 minutes
sprint 60m - rest 1min x 5- rest 3 minutes x2 x 10 reps

stairs

sprint stairs (20 to 30 steps) walk down x 20 min
sorint stairs run down x10


to be cont.....

thats awesome bro thanks alot man...

no prob, ill post through week 12 a little later......

the sprint work is pretty intense.... i also have his mantainance weight lifting routine, and also the circuit for fight prep. i think you'll find it interesting since you are also interested in the oly/power lifts. his circuits are really really hard. at first you never think you will be able to do it, but once you get it done a few times it is insane.

will have some fre time tonight, will post the balance and the weight lifting circuits this evening.