As we continue through this very unusual abbreviated season we get closer to competition. Today we are going to work in the Special Endurance phase. We are looking for pace of 90% - 98% of PR.
ALL :
Warm up:
2 laps maintaining social distance (ITS 2 METRES!!!)
Walk 20 mtrs on toes Hamstring sweeps 20 mtrs Hip flexor stretch 30 secs each side
Standing straight leg deadlift (slow and 8 each leg)
Full plank: Right foot to right hand / left foot to left hand by 8 each side
On all fours - Donkey kick (knee up to chest and back overhead) 8 each side
Hurdle step over drills: One foot inbetween each x 2; Two feet front facing rythm drill x 2; Sideways knee up toe up sprinter step over by 2 each side; active hamstring hurdle pass over by 2 each side.
Sprint form drills:
Skipping a 20 metres X 2
Cycling 20 m X 2 Knee up to up 20mtrs
Quick Leg 20m Alternating quick leg 20m
Accelerations & Activation :
1 @ 60% @ 70% @ 80%
Box Jump ups from static squat: 2 @ 24 inches then 4 at challenging height
- PUT ON SPIKES - acceleration @ 90% (GOOD FORM)
SPRINT MAIN SET:
60mtrs 5mins rest 90mtrs 6mins rest 120 mtrs 8mins rest 150mtrs 10mins rest 200mtrs 12 mins 250mtrs @90- 95%
MIDDLE DISTANCE:
200mtrs @ 90% 2 mins rest 300mtrs @ 90% 2 mins rest 400mtrs @ 85% PB 2 mins rest 500 mtrs 85% 2 mins rest 600mtrs @ 80% pb 2 mins rest 800mtrs as quick as possible
COOL DOWN & CORE ALL
Please watch and enjoy the brilliant Sifan Hassan break the mile world record in the Brave like Gabe mile in Monaco 2019 (I was there if you want to talk about it!!!). For the sprinters watch Michael Johnsons form in The Prefontaine classic from 1995 - running fast, brilliant cycle and catapulting off the bend. (Look at the guys lying on the track to stop the blocks slipping!!!)
ALL :
Warm up:
2 laps maintaining social distance (ITS 2 METRES!!!)
Walk 20 mtrs on toes Hamstring sweeps 20 mtrs Hip flexor stretch 30 secs each side
Standing straight leg deadlift (slow and 8 each leg)
Full plank: Right foot to right hand / left foot to left hand by 8 each side
On all fours - Donkey kick (knee up to chest and back overhead) 8 each side
Hurdle step over drills: One foot inbetween each x 2; Two feet front facing rythm drill x 2; Sideways knee up toe up sprinter step over by 2 each side; active hamstring hurdle pass over by 2 each side.
Sprint form drills:
Skipping a 20 metres X 2
Cycling 20 m X 2 Knee up to up 20mtrs
Quick Leg 20m Alternating quick leg 20m
Accelerations & Activation :
1 @ 60% @ 70% @ 80%
Box Jump ups from static squat: 2 @ 24 inches then 4 at challenging height
- PUT ON SPIKES - acceleration @ 90% (GOOD FORM)
SPRINT MAIN SET:
60mtrs 5mins rest 90mtrs 6mins rest 120 mtrs 8mins rest 150mtrs 10mins rest 200mtrs 12 mins 250mtrs @90- 95%
MIDDLE DISTANCE:
200mtrs @ 90% 2 mins rest 300mtrs @ 90% 2 mins rest 400mtrs @ 85% PB 2 mins rest 500 mtrs 85% 2 mins rest 600mtrs @ 80% pb 2 mins rest 800mtrs as quick as possible
COOL DOWN & CORE ALL
Please watch and enjoy the brilliant Sifan Hassan break the mile world record in the Brave like Gabe mile in Monaco 2019 (I was there if you want to talk about it!!!). For the sprinters watch Michael Johnsons form in The Prefontaine classic from 1995 - running fast, brilliant cycle and catapulting off the bend. (Look at the guys lying on the track to stop the blocks slipping!!!)
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