Session 1: Circuits
Six exercises. Thirty minutes total. Can be done inside or in the garden.
Each exercise is done for 30 seconds, followed by a 10 second rest. Then start the next exercise.
You do all six exercises three times in rotation, then rest for three minutes. All twice, another three minute rest. Then do them all once to finish (do the final exercise for 40 seconds!)
This week’s exercises (in this order) are:
Military press-up (elbows by your sides, chest an inch from the floor))
Cross-over situp (opposite elbow to knee)
Burpee (regular style) – got to have burpees!
Side squat (lunge out to the side, up to middle, other side, repeat)
Tricep dips (sofa or solid box to support)
Squat thrust
Session 2: Sprints or Plyo
Start with drills: (count to 15s while doing them)
Mini hops
Fast feet
Walking crossover
One-two (single leg knee drive)
A-skip (high knee skip)
High knees
Heel flicks (with high knee)
Mini-hop-squat
Side skip
One-two-three (alternating fast single leg knee drive)
Session:
Turnaround 100m. Find a flat road, pitch or field. Roughly 100m long.
Sprint (as fast as is comfortable based on ground conditions) for 100m. Coast down, stop, then sprint back straight away. Repeat for five reps.
5-7 mins rest.
Repeat for two or three sets total.
Always be careful doing faster work away from the track.
If you cannot access somewhere to run, try a light plyo session:
Needs headroom!
Mini hops – 10s
Single leg hops – 10s each leg
Knees to chest high bounce – 10 reps
Single leg bound with knee drive (free leg driving forward) – 10 reps
Alternate mini hop and bunny hop (small to big) – 20 reps
Three steps into single leg high knee drive – 5 reps
Don’t rush them. Rest for five minutes, then repeat all for 2 or 3 sets total. Always be mindful of ground conditions and stability when doing plyo – your safety comes first. Watch some examples on Youtube.
Session 3: Speed and Power
This session requires a helper or some kit! Find an old backpack with two comfortable shoulder straps. Attach a length of rope to the pack, so that someone else can hold the rope or you can attach a weight (e.g tyre).
You’ll do 10s bursts of trying to pull the weight or your helper as far as possible – just like a parachute or weight-sled session.
Recovery should be 1 min between each – try 4 then rest for 5-7 minutes. Repeat for 4 sets total.
This session needs a bit of space, or your helper needs to not let you pull them far!
As ever, be careful. The backpack is to comfortably transfer the resistance to your body – never attach the rope directly to you!