sample sessions

• continuous training

  20min run @75% HR Max
• fartlek training

  jog 5min @70% HR MAX, then surge for 1 min @85% HR MAX

  (Max 24mins)
• short interval training

  2 sets of 9 reps of 20m (less than 10 secs)

  20 sec between reps and 3min rest between sets (passive rest)

  RPE 9 or 10
• intermediate interval training

  2 sets of 4 reps of 200m (30secs)

  1min between reps, 3min rest between sets (passive)

  RPE 8 or 9
• long interval training

  1 set of 4 reps of 1km (3-5 mins) @80 HR Max

  2 min recovery time
• plyometrics training

  2 sets of 8 reps, 3 mins rest between sets, max intensity 95+%

  -jumping jacks

  -standing broad jumps

  -knee tuck jumps

  -jumping lunges
• resistance training - POWER


  1-3 sets

  3-6 reps

  30-60%1RM

  speed of contraction- fast

  2-3 min rest
• resistance training - STRENGTH


  1-3 sets

  8-12 reps

  60-70%1RM

  speed of contraction- slow to medium

  2-3 min rest
• resistance training - ENDURANCE 


  1-3 sets

  15-25 reps

  40-60%1RM

  speed of contraction- slow to medium

  1 min rest
• resistance training exercises - UPPER BODY

  -bicep curls

  -dumbbell shoulder press

  -bench press

  -lat pulldowns

  -medicine ball slams
• resistance training exercises - LOWER BODY

  -dumbbell squats

  -bulgarian split squats

  -sumo squats

  -seated leg press

  -kettle bell swings

  -single leg RDL's

  -box jumps/step-ups
• flexibility training - STATIC STRETCHING

  must be 10-60secs or more and can be repeated several times. 

  -glute stretches

  -quad stretches

  -hamstring stretches

  -butterfly stretch

  -overhead tricep stretch

  -crossbody stretch
• flexibility training - DYNAMIC STRETCHING


  moving a joint through a full range of movement with momentum in a controlled way.​

  -high knees

  -butt kicks

  -leg swings

  -open/close the gate

  -arm circles

  -walking lunges