Hi all

We have been focusing on getting the drillis in this youtube video perfect.  Please continue to practice.
Sprint form drills:https://youtu.be/5F71gzoZErQ
Please watch video and do drills immaculately


Todays session:

Warm up:
8 minute jog
Band drills

Sprint form drills:
 (Form is crucial, study the you tube video)
​Skipping a  20 metres  X 2
Skipping b 20 metres X 2
Ankling 20 m X 2
Cycling  20 m X 2
Quick Leg 20m
Alternating quick leg 20m
straight leg bound  3 each leg  X 4 (with 45 secs rest between each set)
bent leg bound 3 each leg X 4 (with 45 secs rest between each set)
bench runs (if park bench, step , low wall)   20 secs on 20 secs rest by 3 (toe up!!!)

Accelerations from Sprint form drills:  DO full set twice
Skipping a 20 metres into acceleration over 40mtrs @ 60%
Skipping b 20 metres into acceleration over 40mtrs @ 70%
Ankling 20 m into acceleration over 40mtrs @ 80%
Cycling  20 m into acceleration over 40mtrs @ 90%


​Main Set: 
3x3x40m fast 3’&8’ (3min between each run & 8 min between sets)

When finished jog home and complete core + stretch session
CORE & STRETCH:
1 min core exercise             1 min stretch per calf (yes 1 min right and then 1 min left)
1 min core exercise.             1 min per leg stretch hip flexor into hamstring
1 min core exercise.             1 min right quad (on side as shown, 1 min left)
1 min core exercise.             1 min right glute and 1 min left glute
2 min 10 secs plank and congrats you are finished.

Please post comments to let me know if you are doing sessions and how you are getting on.

Best
​John

Hi all

Please see todays Sunday session below.  If you do not have a grass area within 2 km please substitute with fartlek session: Easy run for 8 mins, do warm up drills as below, then run for 2 mins at about 50% of max velocity ; then 1 min at 70% ; 2 mins 50%, 1min 70% by 8 - be careful running on hard ground. Finish with core and stretch as below.

For those with access to area to complete 200s see below.

Stay well,
John

SESSION:
Warm up:
8 minute slow run = Pace is such that if I was with someone I could hold a conversation 
Band Drills
30 mtrs walking on toes
30 mtrs lunge walk
30 mtrs carioca side step (by each side)
30 mtrs backwards
30 mtrs hamstring sweeps
single leg body weight deadlift 

Sprint form drills:https://youtu.be/5F71gzoZErQ
Please watch video and do drills immaculately


​Accelerations to 80mts @ 60%, 70%, 80%,90%

Main set:
200s by 7 (sneaking up by 1) with 3 mins between each:   For 400 and 800 runners we are looking for 10.  Remember the times you are currently running to - we are looking for circa 80%.  If you are not sure of distance use a watch and run with the intensity we do sessions at, for your period of time.  I.e I would run for 31 secs then 3 mins break and so on.

When finished jog home and complete core + stretch session as per Thursday Zoom
CORE & STRETCH:
Plank Touch by 25 https://youtu.be/Lo4Sztl3euY
Stretch Calves in calf dog down stretch - 30 secs each calf
Plank Pass through 10 each side https://youtu.be/ExGK_oH6kN4
Stretch quads - lie on side as per training - 30 secs each side
Plank Elbow punch (into pillows) - 12 each side  = Hold a plank on your elbows (with elbows/forearms) on a pillow – you then lift one elbow and drive into pillows (make sure you twist and drive from core at the top), then the alternative side and repeat until time is up
Hamstring stretch - 30 secs each hamstring
Russian Twists with weight (dumb bell, milk carton etc.)  - 15 taps each side https://youtu.be/Yg47UxxV9Vc
​

Thanks to all who joined us for the circuit training on Zoom on Thursday.  Well done to Lauren and Patrick who brilliantly led the session.

A list of the exercises are below.

Best and stay safe all,
John

You will need water, towel, 2 pillows, a weight= dumbbell, kettle bell, 3ltr milk carton, a brick from the garden etc; a step up box = seat, bench, step, chair

SET 1:   30 seconds on 20 seconds rest  * 3 sets with 70 secs between sets
Plank Touch https://youtu.be/Lo4Sztl3euY
Plank Pass through  https://youtu.be/ExGK_oH6kN4
Elevated feet cross mountain Climbers  (its at 48 secs in video)    https://youtu.be/tsTizzt7iEc
Plank Elbow punch (into pillows)   = Hold a plank on your elbows (with elbows/forearms) on a pillow – you then lift one elbow and drive into pillows (make sure you twist and drive from core at the top), then the alternative side and repeat until time is up
Russian Twists with weight (dumb bell, milk carton etc.) https://youtu.be/Yg47UxxV9Vc
 
 
SET 2:   30 seconds on 20 seconds rest  * 3 sets with 70 secs between sets
Glute bridge  https://youtu.be/wPM8icPu6H8
Push ups  (option to do on knees)  https://youtu.be/IODxDxX7oi4
Air Squats   https://youtu.be/C_VtOYc6j5c
Dips on bench /chair etc. (If too easy elevate feet also)   https://www.youtube.com/watch?v=3ydgLFLK8e0
 
SET 3:  4 sets with 70 secs between sets (no rest between exercises)
Mountain climbers  30 seconds   https://youtu.be/PYi8OjFJkLo
Burpees by 5 https://youtu.be/G2hv_NYhM-A
Bench sprint taps  30 seconds    https://youtu.be/fC4GiRdITqE
 
 
Stretch & Cool down
 

Hi all a session from Joe Wicks today, enjoy.  On Thursday Lauren, Paddy & I will be hosting a Zoom circuit session. Details to follow and hope to see all of you.
Thanks
​John

You will need water, towel, 2 pillows, a weight= dumbbell, kettle bell, 3ltr milk carton, a brick from the garden etc; a step up box = seat, bench, step, chair

SET 1:   30 seconds on 20 seconds rest  * 4 sets with 70 secs between sets
Plank Touch https://youtu.be/Lo4Sztl3euY
Plank Pass through  https://youtu.be/ExGK_oH6kN4
Elevated feet cross mountain Climbers  (its at 48 secs in video)    https://youtu.be/tsTizzt7iEc
Plank Elbow punch (into pillows)   = couldn’t find on you tube – you do plank on your elbows with elbows on pillow – you then lift one elbow and drive into pillows, then the other and keep going
Russian Twists with weight (dumb bell, milk carton etc.) https://youtu.be/Yg47UxxV9Vc
 
 
SET 2:   30 seconds on 20 seconds rest  * 4 sets with 70 secs between sets
Glute bridge  https://youtu.be/wPM8icPu6H8
Push ups  (option to do on knees)  https://youtu.be/IODxDxX7oi4
Air Squats   https://youtu.be/C_VtOYc6j5c
Dips on bench /chair etc. (If too easy elevate feet also)   https://www.youtube.com/watch?v=3ydgLFLK8e0
 
SET 3:  4 sets with 70 secs between sets
Mountain climbers  30 seconds   https://youtu.be/PYi8OjFJkLo
Burpees by 5 https://youtu.be/G2hv_NYhM-A
Bench sprint taps  30 seconds    https://youtu.be/fC4GiRdITqE
 
 
Stretch & Cool down