Training Methods

Sample Training Sessions

Aerobic Training

• Goodwin Sprints (6-8 min: 90m sprint, 40m jog)

• 5 x 4 min efforts at 70%, with 90s rest

Lactic Training

• 4-8 x 30s on / 30s off at 90%

• 2 x 4 min efforts with 10s on, 10s off, rest 2 mins between sets

ATP-CP Training

• 3 x 20m at 95%, 2 min rest, 3 x 30m at 98%, 3 min rest

• 2 x (30m, 20m, 10m) at 100%, 3 min rest between reps, 6 min rest between sets

• 5 x 60m (20m at 100%, 20m at 90%, 20m at 100%), 4 min rest

Agility Training

• 3 x 30m curved sprint @ top speed, 2 min rest

• 4 x 8m sprint, stop as quickly as possible, hold for 3 seconds, repeat for a total of 3 sets

• 4 x 5m sprint and cut left 2m, sprint 5m, cut right 2m (repeat for a total of 30m, for 4 sets), 90 seconds rest