Peak Season Program – Week 1 – Wednesday

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Day Three – Wednesday 23/09/2020

Warm Up:

 

1 x 10m 
Building High Knees
A Skips
B Skips
Pogos Forward & Backwards
Single Knee Drives
Side to Side Shuffle
Forward jog, backward jog, accelerate x 50%, 75%, 90&

2 rounds of:
Single Leg Pogos x 20ea
Max Effort Squat Jumps x 5
Lateral Lunge x 5ea
Walk out + push up x 5

 

Sprint Efforts
20m Backwards Sprints x 5 (with forward running starts)
Going every 60/90 seconds

 

Change of Direction Efforts (Partner needed for agility)
1) Partner Facing Mirror Drill x 2ea

2) Maze Shuffle x 2ea
Rest 2 minutes
x 2 sets

10-15 minutes of Fitness

Run forward 20, Run backwards 20m, Run forward 40m.

Going every 30/45 seconds or 60 seconds.

Level 1: Going on 45-60 sec x 6 efforts
Level 2: Going on 45 sec x 6 efforts
Level 3: Going on 30 sec x 6 efforts
Rest 2-3 Minutes. Repeat

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Level 1: Going on 45-60 sec x 8 efforts
Level 2: Going on 45 sec x 8 efforts
Level 3: Going on 30 sec x 8 efforts
Rest 2-3 Minutes. Repeat


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Complete Workout

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