Circuits:
We’ll do this one as a matrix – starting with one exercise, and adding another each set, then dropping back down to one by the end.
10 x burpees (variation if you want e.g. press up, burpee turn, super burpee with high knees etc)
10 x press up variation (walk out, narrow, military etc and vary it each time)
10 x side squats (each leg)
10 x sit up variation (crunches, twists etc)
10 x squat thrust
10 x tricep dip
10 x floor to sky (weighted or bodyweight only)
10 x jumping jacks or star jumps
10 x plank jacks
10 x side plank leg raises (each side)
So, first set is just burpees alone. Second set is burpees and press ups. All the way up to all 10×10 reps. Then start eliminating exercises – burpees first, finishing with just 10 side plank leg raises.
As the weather is so good, you may want to (lightly) run between sets if you have the space – 1 minute max, then rest for 1 minute after each set. If you don’t run, rest for 1 minute.
Don’t rush through – this circuit can take a while (1 hour +) to complete. Half it if you want to speed it up.
Speed Endurance:
This week, we’ll dial the speed up a bit.
Warm up as usual – get your heart rate up and your muscles ready to work.
Drills to keep your movement patterns in good shape, and aid with your body control.
Session:
200m – at 400m/300m race pace
Use a 1:4 work to rest ratio for the pairs of sprints – so running for 25-35s with a 2 minute rest between reps 1 and 2.
Then it’s a 6 minute rest between reps 2 and 3, back to 2 minutes between 3 and 4 etc.
Repeat that pattern for 6-8 reps (depending on your needs and age).
If you have to make a turn (e.g. if using a football pitch to train on) be careful on the turn then accelerate hard.
Plyometrics (explosive power):
We’ve not done plyo for a good few weeks, so after some tough sessions this week let’s work on our explosive power training.
Warm up as usual. Work on warming up larger movements of the legs – squat jumps, cross overs, lunges etc, as well as quick movements.
Plyo session:
Repeat each exercise 3 times in a row, short rest between.
Mini hop/bunny hop alternate (over 10m)
Single leg hop x 10 each leg
1-2 knee drive (10m) each leg
A skip (knee drive skip)
B skip (as A skip but kick leg out)
Bounds over 10m (drive off each leg to the other)
High knee hop (knees to chest) x 10
High skip (drive up with each knee, for height) x 10 each leg
This should take around 10-15 minutes total. Rest and repeat if required, max 2 sets (long rest if you do two sets!)
Sian has set her standing triple jump challenge this week, which fits in well with this session. Give it a go!