Here is week nine of Herschel Walker’s recommended advanced training regimen from his book, Herschel Walker’s Basic Training.
Week One | Week Two | Week Three | Week Four | Week Five | Week Six | Week Seven | Week Eight
THE ADVANCED PROGRAM
WEEK NINE: Monday, Friday—Morning Session
Warm-ups: 35 jumping jacks. Run in place for 4 minutes.
Stretching: Hold each stretch twice for 30 seconds.
Jogging: 15 minutes or 2 miles.
Karate:
Straight punch—46 per arm
Groin strike—46 per arm
Open-hand strike to face—46 per arm
Roundhouse kick—46 per leg
Front snap kick to the midsection—46 per leg
Front snap kick to the head—46 per leg
Sliding back kick—46 per leg
Agility:
Squat thrust—50
Sideways box hop—75
Backward and forward box hop—75
Half-turn—75
Push-ups: 140 total. Do as many as possible, rest, then continue until all 140 have been done. Make sure you experiment with different heights to change the resistance.
Sit-ups: 190 total. Add weight if needed.
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 3 target weight, 1 x 10 with 70% of target
Squat—1 x 10 warm-up, 3 x 3 target weight, 1 x 10 with 70% of target
Bench press—1 x 10 warm-up, 3 x 3 target weight, 1 x 10 with 70% of target
Close-grip bench press—1 x 10 warm-up, 3 x 3 target weight, 1 x 10 with 70% of target
Bent-forward row—1 x 10 warm-up, 3 x 3 target weight, 1 x 10 with 70% of target
Crunch—125
Twisting sit-up—105
Basketball: 45 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 afternoon. Follow this program on Wednesday for your lifting:
Weight training:
Lunge—1 x 10 warm-up, 3 x 3 target weight, 1 x 10 with 70% of target
Chin—1 x 10, 3 x 3 with added weight, 1 x 10
Curl—1 x 10 warm-up, 3 x 3 target weight, 1 x 10 with 70% of target
Triceps press—1 x 10 warm-up, 3 x 3 target weight, 1 x 10 with 70% of target
Weighted sit-up—4 x 25
Leg raise—125
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 300-yard strides (three-quarter speed). 2 x 200-yard strides (three-quarter to full speed). 3 x 110-yard sprints. 2 x 50-yard sprints.
Hill running: 10 x 30-yard strides (half to three-quarter 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: 15 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—46 per arm
Groin strike—46 per arm
Open-hand strike to face—46 per arm
Roundhouse kick—46 per leg
Front snap kick to the midsection—46 per leg
Front snap kick to the head—46 per leg
Sliding back kick—46 per leg
Basketball: 45 minutes.
Water work:
Run in water—14 minutes
Water karate (kicks and punches)—14 minutes
Modified breast stroke—14 minutes
Power clap and other shoulder and arm work—14 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 ninth week run 10 x 50-yard strides at half speed, pulling a tire with 18 to 22 pounds inside it. Then, rather than dumbbell sprints, wear a weighted vest and run 5 x 100-yard strides and 1 x 50-yard sprint.
