EXPLOSIVE 2
EXPLOSIVE 2
This run is short in distance, but should be completed at a high intensity. Set up your cones in a similar way to what you can see in the video. You can be creative and change the set up to suit your position and the types of movement you may do in training or in games. Start this run with an intense position specific movement, then sprint into the middle, decelerate and change direction. You can add some technical actions to this drill, but aim to keep them at the start or at the end of the movement so they don’t detract away from the intensity of the explosive movements.
1 rep = 1 position specific movement → 1 linear acceleration → 1 change of direction → 1 linear acceleration → 1 deceleration to a stop
20s rest between reps
2min30s rest between sets
8 reps x 3/4 sets
SWIM / CYCLE 3
SWIM / CYCLE 3
Click the button below to take you to the bike and swim sessions.
METABOLIC 4
METABOLIC 4
Complete this metabolic session with one of the following set arrangements depending on how you are feeling today. Set the session up in a circuit, completing every exercise is one set.
EASY
20s on, 40s off
x3 (2min 30s rest between sets)
CHALLENGING
30s on, 30s off
x4 (2min rest between sets)
ELITE
30s on, 20s off
x4 (90s rest between sets)
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