Technical Tuesday's
12km accumulated distance
Warm up
1km 30/30/30 - Progression 1/2,3/4,1/1
1km 10/10 (ON=18,22,26)spm - (OFF=18)spm
4km Pressure Piece (PP)
2min intervals
60-70%
22-28spm variable
2km Technical Drills (square pairs, inside/outside, roll ups, pause drill)
2km Rate changes 60% (18-22-26-30-26-22-18)
Warm down - Steady State (SS)
1km 22-24spm
1km 18-20spm
*Athletes unable to complete 4km PP should replace with Steady State (SS) - equivalent pressure with low rates.
DRY LAND - Core Stability
Sit ups
Plank
Body weight squats (beginners) or Weighted squats - perfect form (advanced)
Stretching -glutes, hams, quads, lats, hip flexors.
-- Edited by coachdave on Wednesday 27th of April 2011 10:34:04 PM
