Ash
Thanks for that. For the track work i was looking at doing two sessions a week and following something along the lines of the below:
Session One
1. 12 Sprints:
40m Straight Sprints alternating with 30 m Slalom Sprints
40m straight line of sprints
Sprint: 1,3,5,7,9,11.
30m Slalom Sprints
Going on: 2,4,6,8,10,12
This should take about 5 – 7 seconds to complete.
It involves one down and up half way
Each sprint starts every 30 seconds
During the 23-25 seconds recovery perform 3 press up’s.
2 minutes recovery
2. Distance Covered Shuttle Run – Continuous 45 seconds
Place cones every 5m (5, 10, 15, 20, 25 & 30m) sprint and return 45 seconds rest. 6 repititions
Session Two
Part 1
8 X 60M (Walk Back Recovery)
2 MINUTES REST
6 x 40M (Walk Back Recovery)
2 MINUTES REST
6 X 6 Double Leg Jumps
Try and reach the same distance after each 6 jumps (measure using a cone).
Rest in between each 6
2 MINUTES REST
6 X 40M (Walk Back Recovery)
Do you feel this will be ok coupled with the lower body gm work?
Iestyn