Happy Paddy’s Day all from Lauren & Patrick.
John had asked us to program today and Thursday. Today is an intensive tempo session and Thursday a speed session. We hope you are all well and look forward to you posting your comments.
Warm up:
2 laps or circa 4 mins running
Band exercises
Walk on toes for 20 mtrs
Walking Lunges for 30 mtrs
hamstring sweeps for 30 mtrs
single leg deadlift (6 each side)
Carioca side step 30 mtr each side
backwards running 30 mtrs
straignt leg running 20m into 30m acceleration X 2
high knees 20m into 30 m acceleration X 2
3 accelerations 60%,70%,80%
MAIN SET:
4X250 @ 80 - 85% with 3 mins recovery
Warm Down:
1 min core than stretch until you have sverything (5 stretches and 5 mins core)
Enjoy , Happy Paddy’s Day and post your comments,
Coach Lauren & Coach Paddy
PS Enjoy the Jamaican sprint documentary below
John had asked us to program today and Thursday. Today is an intensive tempo session and Thursday a speed session. We hope you are all well and look forward to you posting your comments.
Warm up:
2 laps or circa 4 mins running
Band exercises
Walk on toes for 20 mtrs
Walking Lunges for 30 mtrs
hamstring sweeps for 30 mtrs
single leg deadlift (6 each side)
Carioca side step 30 mtr each side
backwards running 30 mtrs
straignt leg running 20m into 30m acceleration X 2
high knees 20m into 30 m acceleration X 2
3 accelerations 60%,70%,80%
MAIN SET:
4X250 @ 80 - 85% with 3 mins recovery
Warm Down:
1 min core than stretch until you have sverything (5 stretches and 5 mins core)
Enjoy , Happy Paddy’s Day and post your comments,
Coach Lauren & Coach Paddy
PS Enjoy the Jamaican sprint documentary below
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