|
The ladies 1s start their team fitness training on Saturday 13th August with sessions continuing on 14th, 15th, 17th, 20th, 21st . Mabe is keen to stress that anyone from the club is welcome to join in these sessions. For more info or any questions re: the fitness programme below, please contact Mabe on
This e-mail address is being protected from spambots. You need JavaScript enabled to view it
If you’re planning to go along to the team sessions you might want to follow Mabe’s 6 week programme designed to get everyone in shape before the 13th. This consists of endurance sessions 3 times per week starting 4th July and strength and conditioning/ plyometrics sessions twice a week starting 4th July. Even if you don’t plan to go along to the team sessions you could kick start your own pre-season fitness by following this programme.
Endurance:- this can be done in a park, or track.
1. 100 metre x 12 ( target time 15 seconds for 100m ). Rest 30 Seconds between runs.
2. Run hard for 50 seconds - rest for 1 minute x 8
Run hard for 1 minute - rest for 50 seconds x 8
3. Run straight off 60 metre x 4 ( that is 25 & back plus 10 metre ) - rest for 3 minutes after the 240 metre run
Run straight off 150 metre x 4 ( that is 25 & back x 4 plus 50 metre ) - rest for 3 minutes after 600 metre run
Doggy - 1000metre ( usual way )
Body S&C/Plyo:-
· Press ups - 4 x Max
· Bench dips - 4 x Max
· Ab curls - 4 x 8 ( vol 32 ) - use 10kl medicine ball
· High skipping - 4 x15 metre ( as high as possible please )
· Long skipping - 4 x 15 metre
· Forward jumps from standing - ( that is bounds and hops over 10 - 20 metre)
· Multiple double leg hops from standing - 5 bounds, 6 bunny hops, double footed jumps up steps.
Endurance No 3 will be what you are doing on 13th August ( target time for doggy after your 240 and 600 metre run will be 3.35min or below ).
Given the intensity of the sessions it may be best to work out in groups for encouragement, timing etc.
The 1st start their stick training on 22nd August.
|
