Olympian Trey Hardee's Ultimate Strength and Conditioning Plan by Mario Sategna

Underlying Olympic decathlete Trey Hardee’s technical training is a base layer of speed and power developed well in advance of compettion. Here, longtime coach Mario Sategna shares a modified version of Hardee’s strength-and-conditioning plan. (Hardee does both the speed and strength workouts on the same day.) It’s a four-week routine designed to be repeated back-to-back. Hardee will do as many as 12 weeks of this before moving on to his pre-competition training. For you, the plan is a base for stronger skiing and mountain biking and faster foot or bike races.

Sample Day 1
Speed

Five Run-Run-Jump circuits:
On a grass field do:
100-meter sprint
30 seconds of rocket jumps (http://www.youtube.com/watch?v=9tjORMOT-54)
50-meter jog30 seconds of push-ups
100-meter sprint
30 seconds of abdominal exercises50-meter jog

One Rudiment circuit:
Barefoot on grass; hops should be as quick as possible:
20 single-leg hops on each leg (forward)20 single-leg hops on each leg (backward)
20 double-leg hops (forward)
20 double-leg hops (backward)
20 double-leg lateral hops(left and right)

Sample Day 2
Strength

1. Power cleans (http://www.youtube.com/watch?v=JVCgcws9K-M)
5 reps at 50% of your one-rep maximum
5 reps at 60%
4 reps at 60%
4 reps at 65%
3 reps at 65%
3 reps at 70%

2. Back Squats (http://www.youtube.com/watch?v=HdDm7MBkfLQ)
5 reps at 50% of your one-rep maximum
5 reps at 60%
5 reps at 65%
5 reps at 65%
4 reps at 70%
4 reps at 70%

3. Incline Presses (http://www.youtube.com/watch?v=8iPEnn-ltC8)
8 reps at 55% of your one-rep maximum
6 reps at 60%
5 reps at 65%
4 reps at 70%
5 reps at 65%
4 reps at 70%

4. Abdominals: 200 total reps of your favorite ab exercise(s)

Sample Day 3
Speed

3 sets of 20 Rocket Jumps
Six 300 meter runs

One Pedestal Circuit:
Leg raises (prone on elbows)
Leg raises (supine on elbows)
Leg raises (prone on hands)
Leg raises (supine on hands)
Hip extensions (prone)
Lateral leg raises (on elbow)
Lateral leg raises (on hand)
Flexed-knee elbow stand
Low-reach crunch
Low-reach crunch with twist

One Waterloo Circuit:
Prisoner squats (http://www.youtube.com/watch?v=GmnNYOxUB5A)
V-sits
Push-ups
Back hypers with twist (http://www.youtube.com/watch?v=z3TGYE6SfBw)
Rocket jumps
Leg tosses (http://www.youtube.com/watch?v=0aQbQVgsRZ4)
Rockys
Cossack extensions (http://www.youtube.com/watch?v=nbn5wyQAZJY)
Crunches
Decline push-ups

One Medicine Ball Circuit:
Standing OHFs
Hip C-T’s
Good mornings (http://www.youtube.com/watch?v=Cle5Nulccig)
V-sits
Soccer pushes
Hurdle reaches
Partner hip exchanges
Knee tosses (http://www.youtube.com/watch?v=3ZkwEcnjkB0)
Prone C-T’s
Seated rolls

Sample Day 4
Strength

Pull-Ups 3 sets of 10 reps
Leg extensions 3 sets of 10 reps
Back hypers 1 set of 20 reps
V-sits 1 set of 20 reps
Dips 3 sets of 10 reps
Leg curls 3 sets of 10 reps
Arm curls 3 sets of 10 reps
L-overs 1 set of 20 reps (example with a barbell:http://www.youtube.com/watch?v=lWwGeARa_Uw)
Toe touchers 1 set of 20 reps
Pull-overs 3 sets of 10 reps (http://www.bodybuilding.com/exercises/detail/view/name/bent-arm-dumbbell-pullover)
Calf raises 3 sets of 10 reps
Lat pull-downs 3 sets of 10 reps
PT leg crunch 1 set of 20 reps
Low bicycle 1 set of 20 reps

Sample Day 5
Speed

One Pedestal Circuit:
Leg raises (prone on elbows)
Leg raises (supine on elbows)
Leg raises (prone on hands)
Leg raises (supine on hands)
Hip extensions (prone)
Lateral leg raises (on elbow)
Lateral leg raises (on hand)
Flexed-knee elbow stand
Low-reach crunch
Low-reach crunch with twist

One Medicine Ball Circuit:
Standing OHFs
Hip C-T’s
Good mornings
V-sitsSoccer pushes
Hurdle reaches
Partner hip exchanges
Knee tosses
Prone C-T’s
Seated rolls

Hill Run:
On roughly 100-foot hill or up stairs; 20 reps total of each of the following:
Bounds
Hops
Lunges
Reverse lunges
Lateral walks
Runs

Sample Day 6
Speed and Strength

Four 800-meter runs with four-minute recoveries in between

1. Power cleans (http://www.youtube.com/watch?v=JVCgcws9K-M)
5 reps at 50% of your one-rep maximum
5 reps at 50%
4 reps at 60%
4 reps at 60%
4 reps at 65%
3 reps at 65%
3 reps at 70%

2. Front Squats
5 reps at 50% of your one-rep maximum
5 reps at 55%
5 reps at 60%
5 reps at 65%
4 reps at 70%
4 reps at 70%

3. Bench presses
8 reps at 50% of your one-rep maximum
6 reps at 60%
5 reps at 65%
4 reps at 70%
3 reps at 75%
5 reps at 65%

Abdominals
200 reps of your favorite ab exercise(s).

Sample Day 7
Active Rest

30 to 35 minute recovery run or bike ride.