EXPLOSIVE 1
EXPLOSIVE 1
This is a short run 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 here, if you want to change the types of explosive movements to suit your position, or you want to add in some technical actions that is fine, but keep them at the start or the end of the movement so they don’t reduce the intensity of your explosive movements.
1 rep = 1 linear acceleration → 1 backwards/lateral acceleration → 1 linear acceleration
15s rest between reps
2min rest between sets
8 reps x 4 sets
ANAEROBIC 4
ANAEROBIC 4
Start on the halfway line, sprint (85% speed) towards the furthest cone in the box, decelerate and go into a back pedal for 6-8m, once you hit the other cone in the box, turn out and sprint (85% speed) towards the halfway line on the opposite side of the centre circle to where you started. From there, then walk back to the start position and repeat the same towards the opposite box.
1 rep = Sprint, back pedal, sprint & walk.
45s rest between reps
3min rest between sets
6 reps x 3/4 sets
ANY METABOLIC
ANY METABOLIC
Complete ANY 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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