This is an optional session. Either rest completely or do an easy 20min spin on a bike, cross trainer or swim. Low load, very easy effort, non-impact. The addition of some light cross training can help with recovery from hard sessions and improve the muscles ability to generate energy (boosting the number of mitochondria).
Warm up 10-15mins + drills.
6min max effort (This is the test). 6min recovery.
Then do a workout of:
3min effort, 3min recovery.
repeat the 3min efforts as set on your program.
Drills & Skills Warm Up (10 mins) Over roughly 40m do the following repeats: 1) Arms circling fwd and bkd.-1st walking 2nd jogging https://www.youtube.com/watch?v=-umvB6q-tk0 2) Arms X front – clap behind.- 1st walking – 2nd jogging 3) Look behind – keep hips forward, rotate at the thoracic spine/shoulders- alternating left and right hand sides.- 1st walking – 2nd jogging 4) Carioca – sometimes called a Grapevine .Side on to direction and one foot ( rt ) crosses over in front of supporting leg,( lft ) then supports, next step by the (rt ) foot goes behind the left support leg. So its one in front – one behind. Change the leading side next repeat. https://www.youtube.com/watch?v=xhGsLFBENYE 5) Running backwards. 6) Side stepping cross overs.- change sides when you want to / or repeat with other leg leading https://www.youtube.com/watch?v=BdR45HFxUJE All the recoveries are walking back the 40 metres to the start. Main set Skill Drills. Over 20 – 30 metres Recoveries are walk backs Medium high knees. https://www.youtube.com/watch?v=dhUwdZZ4VSQ Single leg butt kicks ( heel kicks butt ) ie. Left leg only, then right leg only. Work on your co-ordination. Double leg butt kicks ( heels kicks butt 2 x ) https://www.youtube.com/watch?v=8x0Cm3yK-hc Single high knee into single butt kicks (same side ) Accelerators 3 X 60mtr. @ 50%- 60% - 70% speed. Walking medium lunges. https://www.youtube.com/watch?v=i7-Zfncd5yI Fast feet. Cover around 10 metres only jog the rest of the way Accelerators. 3 X 60mtr. @ 60% - 70% - 80% Plyometrics. – 2 foot jumps 3x 30 on the spot (30sec rest) –relaxed at ankle, knees and hips, light on toes – fast reaction off the ground (imagine it’s v.v.v.hot) 3x 30 forward and back (over a line) 3x 30 side to side Cool down – light stretching / walk.
Bunkie test – high level stability along fascia lines (see attached word document for pictures of each position)
The five testing positions are the posterior power line (figure1), the anterior power line (figure 2), the posterior stabilizing line (figure 3), the lateral stabilizing line (figure 4), and the medial stabilizing line (figure 5).
In each testing position, both feet are initially supported on the bench with the upper extremities (palms and forearms) supporting the upper body. Once positioned, the athlete will raise one leg/foot a few inches off of the table/ bench. It is suggested that athletes should be able to hold this position for 40 seconds.
Posterior Power line
Anterior stabilising line
Posterior stabilising line
Lateral stabilising line
Medial stabilising line
Record your times for each position (single leg)
include 3x 4min hard uphill, 3min easy in a 90min endurance run.
Mostly easy run but include 4x 3min hard uphill efforts, with at least 3min easy running rest interval in a 90min base endurance run.