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Peak Season Program – phase 2 – Monday – Week 4

Day One – Monday 9/11/2020

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

 Sprints/Acceleration

A1) 10m Acceleration
6 x 10m Efforts on 30 seconds 

B1) Max Speed
3 x 40m Efforts on 150 seconds

C1) Change of Direction – T Drill

12 x T Drill – Go Every 15 seconds

Rest 2-3 Minutes 

x 2

Fitness

* Working 1 Work: 2 Rest
* Approx 60s On/120s Off

Level 1: Shuttle
20/40/60m arriving sub 1 min
Rest 2 mins
x 5 
Total run – 1200m

Level 2: Shuttle
10/20/40/60m arriving sub 1 min
Rest 2 mins
x 5 
Total run – 1300m

Level 3: Shuttle
10/20/20/40/50m arriving sub 1 min
Rest 2 mins
x 5 
Total run – 1500