Here is week four of Herschel Walker’s recommended advanced training regimen from his book, Herschel Walker’s Basic Training.
Week One | Week Two | Week Three
THE ADVANCED PROGRAM
WEEK FOUR: Monday, Friday—Morning Session
Warm-ups: 35 jumping jacks. Run in place for 4 minutes.
Stretching: Hold each stretch twice for 30 seconds.
Jogging: 11 minutes.
Karate:
Straight punch—34 per arm
Groin strike—34 per arm
Open-hand strike to face—34 per arm
Roundhouse kick—34 per leg
Front snap kick to the midsection—34 per leg
Front snap kick to the head—34 per leg
Sliding back kick—34 per leg
Agility:
Squat thrust—40
Sideways box hop—50
Backward and forward box hop—50
Half-turn—50
Push-ups: 110 total. Do as many as possible, rest, then continue until the entire number has been completed. If these are too easy, elevate the feet.
Sit-ups: 130 total. Add extra weight if you can do these easily.
Stretching: Hold each stretch twice for 30 seconds.
Monday, Friday—Afternoon Session
Warm-ups: 35 jumping jacks. Run in place for 4 minutes.
Stretching: Hold each stretch twice for 30 seconds.
Jogging: 4 minutes.
Weight training:
Power pull—1 x10 warm-up, 3 x 10 target weight
Squat—1 x 10 warm-up, 3 x 10 target weight
Bench press—1 x 10 warm-up, 3 x 10 target weight
Close-grip bench press—1 x 10 warm-up, 3 x 10 target weight
Bent-forward row—1 x 10 warm-up, 3 x 10 target weight
Crunch—95 (break into sets if necessary)
Twisting sit-up—75 (break into sets if necessary)
Basketball: 35 minutes
Stretching: Hold each stretch twice for 30 seconds.
Wednesday
Wednesday’s workouts should be identical to those of Monday and Friday except for the weight work in the afternoons. Follow this program on Wednesday for your lifting:
Weight training:
Lunge—1 x 10 warm-up, 3 x 10 target weight
Chin—3 x 10, 1 set to failure
Curl—1 x 10 warm-up, 3 x 10 target weight
Triceps press—1 x 10 warm-up, 3 x 10 target weight
Weighted sit-up—3 x 20 (increase weight if possible)
Leg raise—80
Tuesday, Saturday—Morning Session
Warm-ups: 35 jumping jacks. Run in place for 4 minutes.
Stretching: Hold each stretch twice for 30 seconds.
Jogging: 6 minutes.
Sprinting: 2 x 880-yard strides (quarter to half speed). 2 x 440-yard strides (half speed). 2 x 300-yard strides (three-quarter speed)
Hill running: 6 x 40-yard strides (half speed).
Dumbbell runs: 5 x 30-yard strides. Make sure to use light dumbbells for this and concentrate on arm position as you run.
Rope skipping: 13 minutes.
Stretching: Hold each stretch twice for 30 seconds.
Tuesday, Saturday—Afternoon Session
Warm-ups: 35 jumping jacks. Run in place for 4 minutes.
Stretching: Hold each stretch twice for 30 seconds.
Karate:
Straight punch—34 per arm
Groin strike—34 per arm
Open-hand strike to face—34 per arm
Roundhouse kick—34 per leg
Front snap kick to the midsection—34 per leg
Front snap kick to the head—34 per leg
Sliding back kick—34 per leg
Basketball: 45 minutes.
Water work:
Run in water—12 minutes
Water karate (kicks and punches)—12 minutes
Modified breast stroke—12 minutes
Power clap and other shoulder and arm work—12 minutes
Stretching: Hold each stretch twice for 30 seconds.
Thursday
Morning and afternoon workouts should be identical to those of Tuesday and Saturday except for the sprinting portion of the morning session. On Thursday mornings substitute the tire pull for hill running. On this fourth week run 6 x 50-yard strides at half speed, pulling a tire with 12 to 15 pounds inside it. Then, rather than dumbbell sprints, wear a weighted vest and run 3 x 200-yard strides at half to three-quarter speed and 2 x 100-yard strides.
