45m S&A
Work a box drill (between 10-20ft across), 30s intervals w/ modification in ( )
- shuffle touches (squat walks)
- line hops (steps)
- front-to-back touches w/ back peddle (walk)
- single-leg hops (skaters)
For strength, go slow and controlled working L&R sides.
download interval timer >> https://www.intervaltimer.com/shared/hGhxOmQC2o0xWsGlYYLQ-4.3-SandA-:-Box-Drills-+-Strength
Up Next in Spring Training
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Run | S1E4: 5-4-3-2-1 Fartlek (22-45m)
22-45m Run : trail
run for 5m - recover for 2:30m = jog (slower pace) or walk or rest
run for 4m - recover for 2m
run for 3m - recover for 1:30m
run for 2m - recover for 1m
run for 1m - recover for 30sFinish for 22m run or repeat for 44m run
download timer here >> https://www.intervaltimer.co...
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Strength | S1E5: Gauntlet (45m)
45m strength.
10 exercises (upper & lower) at 40s work - 20s rest
x2
10 core exercises at 40s work - 20s: 3 burpees or squat-curl-press then rest
x1download interval timer >> https://www.intervaltimer.com/shared/q4LSePi7w1RS6RtNwYgC-4.8-S-:-10min-Gauntlet
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Run Track | S1E6: 100s (40m)
40m track workout (can be done anywhere, sub w cardio machine if you like)
10-12x 100m sprints w/ 300m jog/walk recovery.
Switch 300m recovery to 100m if needed.
download interval timer >> https://www.intervaltimer.com/shared/Z93i9ObP5BdnmnMQYoRG-4.9-Run-:-100s
