Circuits
Tough week after circuits last week – still some aches a few days later!
Back to our 3, 2, 1 circuit of 6 exercises, 30s on each followed by 10s rest (3 sets, 2 sets then a final single set). 3 minute rest between sets. All done in 30 minutes!
The exercises are:
Side lunge
Single leg squat (with or without a bench to sit on)
Wide-narrow press-up (do military style for narrow)
Squat thrust
Crunch hold (5 seconds)
Star jumps
No burpees this week…
Hills
A hill session with intervals tonight.
Warm up as usual. Hill running puts more pressure on calves, hamstrings, glutes etc up the back of your legs so get these working first.
Session:
Starting from a flat area at the bottom of a slope transitioning to a slope, mark out three 15-20m intervals. Between these marks, run each speed for that rep:
Slow, fast, slow x3
Fast, slow, fast x3
Slow, fast, fast x3
Slow, slow, fast x3
Jog back down to repeat each rep, and rest for 3-4 minutes between each group.
All for one or two sets total.
If you have a football/rugby
field to run on, you can do a ‘suicide’ run instead of a second set:
Start from one end, run to the first line you reach and touch the floor, then
run back to the start and repeat to each subsequent line until you get all the
way to the other end – and back! This is very tough on a rugby pitch!
Sprints
Warm up, concentrating on your more technical sprint drills like skips and walking drills, working your arms and staying tall.
Session:
Rolling start into 75-100m fast, concentrating on form, leg projection and not
on slogging it out!
Walk back recovery, take your time.
8-10 reps, extend the rest halfway through.