Pro Secrets of Cross Training: Stage 3 Building Power and Speed

Stage 3 in your cross training program is dedicated to building power and speed.

Again the duration is three weeks. The workout frequency should be two days per week, although you can add extra days as in the other stages.

Aerobic and On Court Day

On your aerobic and on court days you will cut the distances and durations, but increase the intensity.

100 Yard Strides

Begin by doing the warm up exercise and an easy eight to ten minute mile. Now prepare for the more intense work, do two easy 100 yard strides. The first one at 50% intensity, the second one at 75%.

Do 2 easy 100 yard strides to prepare for the more intense training to come in Stage 3.

20 Yard Sprints

Now add shorter more intense work starting with 20 yard sprints. Do four to eight 20 yard sprints depending on your age and ability level. Do them at 90-95% intensity with 15 seconds rest in between.

Do 4-8 20 yard sprints at about 90-95% intensity.

40 & 100 Yard Sprints

Now add longer sprints of about 40 yards. Do four to six 40 yard sprints at 90-95% intensity with 20 seconds…