MONDAY WEDNESDAY FRIDAY SUNDAY RUNNING (40 MINS)
Description: MONDAY WEDNESDAY FRIDAY SUNDAY RUNNING (40 MINS) ACTIVATIONS WARM UP (5MINS) EXERCISE 1: ACCELERATION POWER After completing each exercise, sprint to each outlined distance. Exercise 1 to 5 sprint 15m Exercise 6 to10 sprint 30m x5 Squat
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slide1. MONDAY WEDNESDAY FRIDAY SUNDAY RUNNING (40 MINS)
ACTIVATIONS + WARM UP (5MINS)
EXERCISE 1: ACCELERATION + POWER
After completing each exercise, sprint to each outlined distance.
Exercise 1 to 5 sprint 15m
Exercise 6 to10 sprint 30m
x5 Squat
x4 Squat
x3 Squat
x2 Squat
x1 Squat
x5 Lunges
x4 Lunges
x3 Lunges
x2 Lunges
x1 Lunges
EXERCISE 2: ACCELERATION + POWER
Perform the below drill consistently for 1 minute.
1 min break and repeat.
X4
TIP: Keep eyes up and keep focused.
EXERCISE 3: CORE (10min)
1) Russian twists – 20 sec on 40sec off
2) Leg Raises– 20 sec on 40sec off
3) Sit ups – 20 sec on 40sec off
4) Toe Taps - 20 sec on 40sec off
5) Plank 20 sec on 40sec off
X2 RECOVERY DAY (YOGA) TUESDAY THURSDAY HIIT TRAINING: MY NETFIT (15MIN WORKOUT)
WORK/ REST RATIO = 20sec work / 40 sec rest
X 1
*SEE MY NETFIT VIDEO
Play a game of fitness UNO
*SEE RESOURCES HIIT TRAINING: MY NETFIT (15MIN WORKOUT)
WORK/ REST RATIO = 20sec work / 40 sec rest
X 2
*SEE MY NETFIT VIDEO ACTIVE RECOVERY….... 60 MINUTE WALK RUNNING
ACTIVATIONS + WARM UP VIDEO (5MINS)
EXERCISE 1) ACCELERATION RUNNING 60% (stride) effort pushing off markers with an explosive take off with your outside leg. *Push off outside of the cones.
Complete 2 times
Then rest for 2mins between sets
x2
EXERCISE 2
Consistently running for 2 minutes, keep speed at a steady state throughout the run.
10 sec of fast feet while squatting.
Then rest for 2mins between sets
x2
EXERCISE 3: ACCELERATION “Flying 35s”
Sprinting/striding 30m up and back
(full length of a netball court) within 35 seconds.
X 8
EXERCISE 4: STRENGTH – CORE
Russian twists - 20 sec on 40sec off
Leg Raises – 30 sec on 30sec off
Sit ups – 30 sec on 30sec off
Mountain Climbers – 30 sec on 30sec off
Push ups – 30 sec on 30sec off
X2 SATURDAY RECOVERY DAY (YOGA) 30m START 30m START 10m 20m STRIDE STRIDE WALK STRIDE 10M SQUAT
ON THE
SPOT 15m STRIDE OR JOG X LUNGES
ON THE
SPOT 30m X X FAST
FEET X 30m STRIDE WALK WEEK 13: TRAINING PLAN BEGINNER LEVEL YOU ARE ON FIRE STRIDE OR JOG START 5m 5m BACKWARD
DEFENCE
SHUFFLE JOG 10M 7m 7m 5m<br>
slide2. MONDAY WEDNESDAY FRIDAY SUNDAY RUNNING (40 MINS)
ACTIVATIONS + WARM UP (5MINS)
EXERCISE 1: ACCELERATION + POWER
After completing each exercise, sprint to each outlined distance.
Exercise 1 to 5 sprint 15m
Exercise 6 to10 sprint 30m
x10 Squat
x8 Squat
x6 Squat
x4 Squat
x2 Squat
x10 Lunges
x8 Lunges
x6 Lunges
x4 Lunges
x2 Lunges
EXERCISE 2: ACCELERATION + POWER
Perform the below drill consistently for 1 minute.
1 min break and repeat.
X4
TIP: Keep eyes up and keep focused.
EXERCISE 3: CORE (10min)
1) Russian twists – 30 sec on 30sec off
2) Leg Raises– 30 sec on 30sec off
3) Sit ups – 30 sec on 30sec off
4) Toe Taps - 30 sec on 30sec off
5) Plank 30 sec on 30sec off
X2 RECOVERY DAY (YOGA) TUESDAY THURSDAY HIIT TRAINING: MY NETFIT (15MIN WORKOUT)
WORK/ REST RATIO = 30sec work / 30 sec rest
X 2
*SEE MY NETFIT VIDEO
Play a game of fitness UNO
*SEE RESOURCES HIIT TRAINING: MY NETFIT (15MIN WORKOUT)
WORK/ REST RATIO = 30sec work / 30 sec rest
X 2
*SEE MY NETFIT VIDEO ACTIVE RECOVERY….... 60 MINUTE WALK RUNNING (40min)
ACTIVATIONS + WARM UP VIDEO (5MINS)
EXERCISE 1) ACCELERATION RUNNING 80% (stride) effort pushing off markers with an explosive take off with your outside leg. *Push off outside of the cones.
Complete 3 times
Then rest for 2mins between each set
x3
EXERCISE 2
Consistently running for 3 minutes, keep speed at a steady state throughout the run.
10 sec of fast feet while squatting.
Then rest for 2mins between each set
x2
EXERCISE 3: ACCELERATION “Flying 30s”
Sprinting 30m up and back
(full length of a netball court) within 30 seconds.
X10
EXERCISE 4: STRENGTH – CORE
Russian twists - 30 sec on 30sec off
Leg Raises – 30 sec on 30sec off
Sit ups – 30 sec on 30sec off
Mountain Climbers – 30 sec on 30sec off
Push ups – 30 sec on 30sec off
X2 SATURDAY RECOVERY DAY (YOGA) 30m START 30m START 10m 20m SPRINT SPRINT JOG JOG 10M STRIDE 10M SQUAT
ON THE
SPOT 15m SPRINT X LUNGES
ON THE
SPOT 30m SPRINT X X FAST
FEET X 30m STRIDE JOG WEEK 13: TRAINING PLAN INTERMEDIATE LEVEL WORK HARD FOR WHAT YOU WANT START 5m 5m BACKWARD
DEFENCE
SHUFFLE JOG 10M SPRINT 10M 7m 7m 5m<br>
slide3. WEEK 13: TRAINING PLAN ADVANCE LEVEL TIME TO GRIND! MONDAY WEDNESDAY FRIDAY SUNDAY RUNNING (40 MINS)
ACTIVATIONS + WARM UP (5MINS)
EXERCISE 1: ACCELERATION + POWER
After completing each exercise, sprint to each outlined distance.
Exercise 1 to 5 sprint 15m
Exercise 6 to10 sprint 30m
x10 Squat Jumps
x8 Squat Jumps
x6 Squat Jumps
x4 Squat Jumps
x2 Squat Jumps
x10 Jump Lunges
x8 Jump Lunges
x6 Jump Lunges
x4 Jump Lunges
x2 Jump Lunges
EXERCISE 2: ACCELERATION + POWER
Perform the below drill consistently for 1 minute. 30 second break and repeat.
X6
TIP: Keep eyes up and keep focused.
EXERCISE 3: CORE (10min)
1) Russian twists – 40 sec on 20sec off
2) Leg Raises– 40 sec on 20sec off
3) Sit ups – 40 sec on 20sec off
4) Toe Taps - 40 sec on 20sec off
5) Plank 40 sec on 20sec off
X2 RECOVERY DAY (YOGA) TUESDAY THURSDAY HIIT TRAINING: MY NETFIT (15MIN WORKOUT)
WORK/ REST RATIO = 45sec work / 15 sec rest
X 3
*SEE MY NETFIT VIDEO
Play a game of fitness UNO
*SEE RESOURCES HIIT TRAINING: MY NETFIT (15MIN WORKOUT)
WORK/ REST RATIO = 45sec work / 15 sec rest
X 3
*SEE MY NETFIT VIDEO ACTIVE RECOVERY….... 60 MINUTE WALK RUNNING (40min)
ACTIVATIONS + WARM UP VIDEO (5MINS)
EXERCISE 1) ACCELERATION RUNNING 100% (sprint) effort pushing off markers with an explosive take off with your outside leg. *Push off outside of the cones.
Complete 4 times
Then rest for 2mins between each set
x3
EXERCISE 2
Consistently running for 5 minutes, keep speed at a steady state throughout the run.
10 sec of fast feet while squatting.
Then rest for 2mins between each set
x2
EXERCISE 3: ACCELERATION “Flying 20s”
Sprinting 30m up and back
(full length of a netball court) within 20 seconds.
X10
EXERCISE 4: STRENGTH – CORE
Russian twists – 40 sec on 20sec off
Leg Raises – 40 sec on 20sec off
Sit ups – 40 sec on 20sec off
Mountain Climbers – 40 sec on 20sec off
Push ups – – 40 sec on 20sec off
X2 SATURDAY RECOVERY DAY (YOGA) 30m START 30m START 10m 20m SPRINT SPRINT JOG START 5m 5m BACKWARD
DEFENCE
SHUFFLE JOG 10M SPRINT 10M SQUAT
JUMPS 15m SPRINT X JUMP LUNGES 30m SPRINT X X 7m 7m 5m FAST
FEET 10sec X 30m SPRINT JOG<br>
ACTIVATIONS + WARM UP (5MINS)
EXERCISE 1: ACCELERATION + POWER
After completing each exercise, sprint to each outlined distance.
Exercise 1 to 5 sprint 15m
Exercise 6 to10 sprint 30m
x5 Squat
x4 Squat
x3 Squat
x2 Squat
x1 Squat
x5 Lunges
x4 Lunges
x3 Lunges
x2 Lunges
x1 Lunges
EXERCISE 2: ACCELERATION + POWER
Perform the below drill consistently for 1 minute.
1 min break and repeat.
X4
TIP: Keep eyes up and keep focused.
EXERCISE 3: CORE (10min)
1) Russian twists – 20 sec on 40sec off
2) Leg Raises– 20 sec on 40sec off
3) Sit ups – 20 sec on 40sec off
4) Toe Taps - 20 sec on 40sec off
5) Plank 20 sec on 40sec off
X2 RECOVERY DAY (YOGA) TUESDAY THURSDAY HIIT TRAINING: MY NETFIT (15MIN WORKOUT)
WORK/ REST RATIO = 20sec work / 40 sec rest
X 1
*SEE MY NETFIT VIDEO
Play a game of fitness UNO
*SEE RESOURCES HIIT TRAINING: MY NETFIT (15MIN WORKOUT)
WORK/ REST RATIO = 20sec work / 40 sec rest
X 2
*SEE MY NETFIT VIDEO ACTIVE RECOVERY….... 60 MINUTE WALK RUNNING
ACTIVATIONS + WARM UP VIDEO (5MINS)
EXERCISE 1) ACCELERATION RUNNING 60% (stride) effort pushing off markers with an explosive take off with your outside leg. *Push off outside of the cones.
Complete 2 times
Then rest for 2mins between sets
x2
EXERCISE 2
Consistently running for 2 minutes, keep speed at a steady state throughout the run.
10 sec of fast feet while squatting.
Then rest for 2mins between sets
x2
EXERCISE 3: ACCELERATION “Flying 35s”
Sprinting/striding 30m up and back
(full length of a netball court) within 35 seconds.
X 8
EXERCISE 4: STRENGTH – CORE
Russian twists - 20 sec on 40sec off
Leg Raises – 30 sec on 30sec off
Sit ups – 30 sec on 30sec off
Mountain Climbers – 30 sec on 30sec off
Push ups – 30 sec on 30sec off
X2 SATURDAY RECOVERY DAY (YOGA) 30m START 30m START 10m 20m STRIDE STRIDE WALK STRIDE 10M SQUAT
ON THE
SPOT 15m STRIDE OR JOG X LUNGES
ON THE
SPOT 30m X X FAST
FEET X 30m STRIDE WALK WEEK 13: TRAINING PLAN BEGINNER LEVEL YOU ARE ON FIRE STRIDE OR JOG START 5m 5m BACKWARD
DEFENCE
SHUFFLE JOG 10M 7m 7m 5m<br>
slide2. MONDAY WEDNESDAY FRIDAY SUNDAY RUNNING (40 MINS)
ACTIVATIONS + WARM UP (5MINS)
EXERCISE 1: ACCELERATION + POWER
After completing each exercise, sprint to each outlined distance.
Exercise 1 to 5 sprint 15m
Exercise 6 to10 sprint 30m
x10 Squat
x8 Squat
x6 Squat
x4 Squat
x2 Squat
x10 Lunges
x8 Lunges
x6 Lunges
x4 Lunges
x2 Lunges
EXERCISE 2: ACCELERATION + POWER
Perform the below drill consistently for 1 minute.
1 min break and repeat.
X4
TIP: Keep eyes up and keep focused.
EXERCISE 3: CORE (10min)
1) Russian twists – 30 sec on 30sec off
2) Leg Raises– 30 sec on 30sec off
3) Sit ups – 30 sec on 30sec off
4) Toe Taps - 30 sec on 30sec off
5) Plank 30 sec on 30sec off
X2 RECOVERY DAY (YOGA) TUESDAY THURSDAY HIIT TRAINING: MY NETFIT (15MIN WORKOUT)
WORK/ REST RATIO = 30sec work / 30 sec rest
X 2
*SEE MY NETFIT VIDEO
Play a game of fitness UNO
*SEE RESOURCES HIIT TRAINING: MY NETFIT (15MIN WORKOUT)
WORK/ REST RATIO = 30sec work / 30 sec rest
X 2
*SEE MY NETFIT VIDEO ACTIVE RECOVERY….... 60 MINUTE WALK RUNNING (40min)
ACTIVATIONS + WARM UP VIDEO (5MINS)
EXERCISE 1) ACCELERATION RUNNING 80% (stride) effort pushing off markers with an explosive take off with your outside leg. *Push off outside of the cones.
Complete 3 times
Then rest for 2mins between each set
x3
EXERCISE 2
Consistently running for 3 minutes, keep speed at a steady state throughout the run.
10 sec of fast feet while squatting.
Then rest for 2mins between each set
x2
EXERCISE 3: ACCELERATION “Flying 30s”
Sprinting 30m up and back
(full length of a netball court) within 30 seconds.
X10
EXERCISE 4: STRENGTH – CORE
Russian twists - 30 sec on 30sec off
Leg Raises – 30 sec on 30sec off
Sit ups – 30 sec on 30sec off
Mountain Climbers – 30 sec on 30sec off
Push ups – 30 sec on 30sec off
X2 SATURDAY RECOVERY DAY (YOGA) 30m START 30m START 10m 20m SPRINT SPRINT JOG JOG 10M STRIDE 10M SQUAT
ON THE
SPOT 15m SPRINT X LUNGES
ON THE
SPOT 30m SPRINT X X FAST
FEET X 30m STRIDE JOG WEEK 13: TRAINING PLAN INTERMEDIATE LEVEL WORK HARD FOR WHAT YOU WANT START 5m 5m BACKWARD
DEFENCE
SHUFFLE JOG 10M SPRINT 10M 7m 7m 5m<br>
slide3. WEEK 13: TRAINING PLAN ADVANCE LEVEL TIME TO GRIND! MONDAY WEDNESDAY FRIDAY SUNDAY RUNNING (40 MINS)
ACTIVATIONS + WARM UP (5MINS)
EXERCISE 1: ACCELERATION + POWER
After completing each exercise, sprint to each outlined distance.
Exercise 1 to 5 sprint 15m
Exercise 6 to10 sprint 30m
x10 Squat Jumps
x8 Squat Jumps
x6 Squat Jumps
x4 Squat Jumps
x2 Squat Jumps
x10 Jump Lunges
x8 Jump Lunges
x6 Jump Lunges
x4 Jump Lunges
x2 Jump Lunges
EXERCISE 2: ACCELERATION + POWER
Perform the below drill consistently for 1 minute. 30 second break and repeat.
X6
TIP: Keep eyes up and keep focused.
EXERCISE 3: CORE (10min)
1) Russian twists – 40 sec on 20sec off
2) Leg Raises– 40 sec on 20sec off
3) Sit ups – 40 sec on 20sec off
4) Toe Taps - 40 sec on 20sec off
5) Plank 40 sec on 20sec off
X2 RECOVERY DAY (YOGA) TUESDAY THURSDAY HIIT TRAINING: MY NETFIT (15MIN WORKOUT)
WORK/ REST RATIO = 45sec work / 15 sec rest
X 3
*SEE MY NETFIT VIDEO
Play a game of fitness UNO
*SEE RESOURCES HIIT TRAINING: MY NETFIT (15MIN WORKOUT)
WORK/ REST RATIO = 45sec work / 15 sec rest
X 3
*SEE MY NETFIT VIDEO ACTIVE RECOVERY….... 60 MINUTE WALK RUNNING (40min)
ACTIVATIONS + WARM UP VIDEO (5MINS)
EXERCISE 1) ACCELERATION RUNNING 100% (sprint) effort pushing off markers with an explosive take off with your outside leg. *Push off outside of the cones.
Complete 4 times
Then rest for 2mins between each set
x3
EXERCISE 2
Consistently running for 5 minutes, keep speed at a steady state throughout the run.
10 sec of fast feet while squatting.
Then rest for 2mins between each set
x2
EXERCISE 3: ACCELERATION “Flying 20s”
Sprinting 30m up and back
(full length of a netball court) within 20 seconds.
X10
EXERCISE 4: STRENGTH – CORE
Russian twists – 40 sec on 20sec off
Leg Raises – 40 sec on 20sec off
Sit ups – 40 sec on 20sec off
Mountain Climbers – 40 sec on 20sec off
Push ups – – 40 sec on 20sec off
X2 SATURDAY RECOVERY DAY (YOGA) 30m START 30m START 10m 20m SPRINT SPRINT JOG START 5m 5m BACKWARD
DEFENCE
SHUFFLE JOG 10M SPRINT 10M SQUAT
JUMPS 15m SPRINT X JUMP LUNGES 30m SPRINT X X 7m 7m 5m FAST
FEET 10sec X 30m SPRINT JOG<br>