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Peak Season Program – Monday – Week 4

Day One – Monday 12/10/2020

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 Sprints x 2 (with backward running starts)
Going every 60/90 seconds

40m Sprints x 2 (with backward running starts)

Going every 60/90 seconds

Change of Direction Efforts (Partner needed for agility)
1) Y Runs – if you have a partner get them to call left or right

2) Rectangle runs x 2ea way (verse partner if you have one) 
Rest 2 minutes 
x 3 sets

10-15 minutes of Fitness

Half Field ILUO’s 
(35mx50m – 425m per effort) 1:1 rest per edge
2-3 minutes between reps.
Level 1: x 3 efforts
Level 2: x 3 efforts
Level 3: x 4 efforts

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Full Field ILUO’s 
(70mx50m – 600m per effort) 1:1 rest per edge
2-3 minutes between reps.
Level 1: x 1 efforts
Level 2: x 2 efforts
Level 3: x 2 efforts

REST 4 MINS

Half Field ILUO’s 
(35mx50m – 425m per effort) 1:1 rest per edge
2-3 minutes between reps.
Level 1: x 3 efforts
Level 2: x 3 efforts
Level 3: x 4 efforts