After being in shape

TERPSZONE - Training Info
Conditioning


Anaerobic running options

1.
200m (40secs/20secs recovery) 100m (20secs/40secs recovery) x 10
 
Run the 200m in 40secs and recover for 20secs. Then run the 100m in 2osecs and recover
for 40secs. Repeat this pattern 10 times.

2.

14 x 50m sprints (7-9 secs/50m jog) repeat every 40 secs.
Starting at the goal line of a rugby pitch, sprint 50m in 7-9secs, and then jog through to
the other end. You have what is left of the 40secs to recover. Turn around and run back
the other way. The target is 20 repeats and to maintain near maximal speed for each
sprint.
Have a 3-4 mins break
12 x 50m sprints (7-9 secs/50m jog) repeat every 40 secs  
Have a 4-6 mins break
10 x 100m sprints (18secs) repeat every 60secs

3.

20 x 50m sprints (8-9 secs/50m jog) repeat every 40 secs
Starting at the goal  line of a rugby pitch, sprint 50m in 7-9secs, and then jog through to
the other end. You have what is left of the 40secs to recover. Turn around and run back
the other way. The target is 20 repeats and to maintain near maximal speed for each
sprint.
Have a 4min break
20 x 50m sprints (7-9 secs/50m jog) repeat every 40 secs

4.

12-20 x 50m sprints (8-9 secs/50m jog) repeat every 40 secs
Have a 4min break
20 x 25m sprints (4-5secs)/25m jog repeat every 20secs
Use different starting positions include carrying the ball, picking up, on your chest, on
your back, rolling left and right, chipping, grubber kicking etc at the start of each sprint.
Have a 4mins break
5 x 100m sprint (18secs), repeat every 60secs.

5.

20 x 25m sprints (4-5secs)/25m jog repeat every 20secs
Use different starting positions include carrying the ball, picking up, on your chest, on
your back, rolling left and right, chipping, grubber kicking etc at the start of each sprint.
Have a 4mins break
20 x 25m sprints (4-5secs)/25m jog repeat every 20secs
Have a 4mins break
5 x 50m sprint (7-9secs)/50m jog repeat every 40secs.

6.

80-6-40’s – complete run in 30-38secs, 4 x 4 runs with 1min between reps and 2mins
between sets.
8 x 150’s – sprint 25m and back, then 50m and back, complete in less than 25secs. Rest
for 25secs, repeat 10times.

Last Updated on Sunday, 08 May 2016 22:17