Hi all
I hope you and your families are all well. Firstly stay safe and follow the HSE guidelines . Please discuss where you are going to complete session with your parents/guardians and practice social distancing. Please leave a comment below to let us know how you got on.
As we are back in GPP of training, todays main set will be an auld favourite for the group: 8/10 x 100
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:
20 mtrs high knee drill and 30 mtrs acceleration By 2
20 mtrs Jamaican (Paddy’s drill) and 30 mtrs acceleration. By 2
Accelerations to 80mts @ 60%, 70%, 80%,90%
MAIN SET:
8/10 x 100 mtrs with 60 secs rest between each.
The pace is your 100mtr pb plus 2 secs. eg If you run 12.2 you do these in 14.2 etc. (if you can not workout the distance just run at 85% for 14secs - rest 60 secs and repeat)
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.
Enjoy and best
John
PS youtube link to my favourite coach below leading an acceleration and max velocity session in Finland - enjoy
I hope you and your families are all well. Firstly stay safe and follow the HSE guidelines . Please discuss where you are going to complete session with your parents/guardians and practice social distancing. Please leave a comment below to let us know how you got on.
As we are back in GPP of training, todays main set will be an auld favourite for the group: 8/10 x 100
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:
20 mtrs high knee drill and 30 mtrs acceleration By 2
20 mtrs Jamaican (Paddy’s drill) and 30 mtrs acceleration. By 2
Accelerations to 80mts @ 60%, 70%, 80%,90%
MAIN SET:
8/10 x 100 mtrs with 60 secs rest between each.
The pace is your 100mtr pb plus 2 secs. eg If you run 12.2 you do these in 14.2 etc. (if you can not workout the distance just run at 85% for 14secs - rest 60 secs and repeat)
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.
Enjoy and best
John
PS youtube link to my favourite coach below leading an acceleration and max velocity session in Finland - enjoy
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