Main Club intervals Strength and Conditioning*

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Main Club intervals Strength and Conditioning*

May 17 @ 7:00 pm - 8:00 pm

Session 5

Warm Up

Easy running 1 min

Easy running punch arms high 1 min

High knees and punching arms high 1 min

Butt kicks 30 secs

Side to side, each side 30 secs

Alternating Press ups, Sit ups, star jumps,burpees   5 of each for 2 mins

3 stage sprints – slow-medium-fast over 100m (X3)

Main Set – 3 rounds

This will be a progressive program where over the 8 weeks to includethe use of  weights & each exercisecan be modified easy to hard.

Each exercise for 30 secs. Build to40 secs over first 4 weeks.

Count 3, 2, 1 between each exercise

Single leg flextension

Superman from plank

Step-ups with leg drive

Plank – variations and side plank

Tricep dips

Lunges – variations

Table-top bridge (+/or crab walk)

Bicycle sit-ups (arms and legs)

Squat and Press (with or without weights)

Running Set this can be set on theday depending on time left

On the track – sprint the straights and jogthe bends X 1600m

Cool down

Easy running 5 mins & Stretching Holdeach stretch for 30secs


May 17
7:00 pm - 8:00 pm
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