Turn your Strength into Speed
Core Power
Balance
TRANSITION
TO POWER
JULY 2009
39
40 41
ACTIVE WARM UP
The goal is to increase your heart rate and body temperature. This type of warm
up can be performed before each of your training sessions. These exercises are a
guide and you can add or remove exercises depending on your individual needs.
Jogging
High Knees
Heal to Butt
Backpedal
Hamstring March
Carioka (quick feet)
Lateral Shuffle
Carioka (long stride)
Lateral Squat Walk
X-over
Lateral Walking Lunges
Large arm circles, swings
Walking Lunges
Snatch Squat
Lunge
Lateral Lunge
Hamstring
Jumping Jacks
ROPE SKIPPING WARM UP (5 MIN)
This warm up may be performed before speed, agility and quickness training in
addition to the active warm up.
Two foot skipping 1 min.
Right Single 30 sec.
Left Single 30 sec.
Alternate 1 min.
Right Single 30 sec.
Left Single 30 sec.
Shuffle 1 min.
WARM UP
JULY 2009
4
5
11
12
18
19
25
26
1
2
3
10
17
24
31
29
6
13
20
27
30
7
14
21
28
1
8
15
22
29
2
9
16
23
30
4
5
3 29 30 1 2
1
2
31 27 28 29 30
ST - DAY 3
CARDIO - 3
ST - DAY 3
CARDIO - 3
ST - DAY 3
CARDIO - 3
SPEED
AGILITY
QUICKNESS
SPEED
AGILITY
QUICKNESS
SPEED
AGILITY
QUICKNESS
SPEED
AGILITY
QUICKNESS
SPEED
AGILITY
QUICKNESS
SPEED
AGILITY
QUICKNESS
CARDIO - 4
CARDIO - 4
CARDIO - 4
ST - DAY 1
CARDIO - 1
ST - DAY 1
CARDIO - 1
ST - DAY 1
CARDIO - 1
RECOVERY WEEK
PERFORM 2 STRENGTH WORKOUTS AND 1 SPEED, AGILITY AND QUICKNESS WORKOUT
YOU SHOULD PERFORM 1/2 OF THE SETS YOU NORMALLY WOULD WITH SLIGHTLY LESS WEIGHT
YOU SHOULD PERFORM 3 CARDIO WORKOUTS.
RECOVERY WEEK
PERFORM 2 STRENGTH WORKOUTS AND 1 SPEED, AGILITY AND QUICKNESS WORKOUT
YOU SHOULD PERFORM 1/2 OF THE SETS YOU NORMALLY WOULD WITH SLIGHTLY LESS WEIGHT
YOU SHOULD PERFORM 3 CARDIO WORKOUTS.
ST - DAY 2
CARDIO - 2
ST - DAY 2
CARDIO - 2
ST - DAY 2
CARDIO - 2
KEY
ST = STRENGTH TRAINING
McKenzie extension s-stretch sit & twist sit back
43
hamstring
(supine)
hamstring/groin
(seated, middle)
hamstring/groin
(seated 1 leg)
hamstring
(seated)
groin
(seated)
calf
knee to chest
42
Static stretching produces the best results when done following a workout/
training session. It is an excellent way to cool the body down and help increase
flexibility.
Hold all stretches for at least 15-30 seconds. Here is the suggested stretching
program.
groin
(kneeling, back)
groin
(kneeling, forward)
hamstring
(kneeling)
piriformis hip flexor
quadriceps
(on side)
hip rotators leg over
(high)
leg over
(low)
STATIC STRETCHING
lunge arms up lunge with torso rotation squat
ACTIVE STRETCHING
side lunge, left side lunge, right
standing hamstringstart standing hamstringfinish lunge to step, arms up lunge to step, torso
rotation
rotation lunge, arms up
snatch squatstart snatch squatfinish
Active Stretching incorporates movements that increase the joint range of motion
and are always done at a slow to moderate speed and under complete control.
Active Stretching is best done before a workout to help warm up the muscles and
get them ready for training.
Perform each exercises 10-20 times. Perform 1 to 2 sets of the sequence.
44 45
back extensionfinish
(swiss ball)
crunchstart
(swiss ball)
back extensionstart
(swiss ball)
crunchfinish
(swiss ball)
side crunchfinish
(swiss ball)
side crunchstart
(swiss ball)
EXERCISE REP TEMPO REST
A1 BACK EXTENSION (SWISS BALL) 15 MED 5
A2 SIDE CRUNCH (SWISS BALL) 15 MED 5
A3 CRUNCH (SWISS BALL) 20 MED 5
A4 SIDE CRUNCH (SWISS BALL) 15 MED 30
B1 TORSO TWIST (SWISS BALL) 10 MED 10
B2 SWISS BALL PULL IN 8-15 MED 30
Note: To make the program more difficult, perform each exercise with 1 foot as a
base of support. When performing the exercises with 1 foot you should do 1/2 of
the repetitions with one foot and 1/2 of the repetitions with the other foot
THE CORE PROGRAM 1
torso twist
(swiss ball)
crunch on 1 foot
(swiss ball)
pull instart pull infinish
(2 legs)
pull infinish
(one leg)
EXERCISE REP TEMPO REST
A1 TORSO ROTATION (SEATED, MED BALL) 10-15 FAST 0
A2 FULL SIT UP 10-20 FAST 5
A3 LEG RAISE 15 MED 5
A4 HIP LIFT (SINGLE LEG, ADDUCTORS) 5-15 5 SEC. 30
THE CORE PROGRAM 2
torso twist
(seated/medicine ball)
full sit up torso twist
(seated/medicine ball)
leg raise
hip lift
(single leg)
hip lift
hip lift
(single leg, adductors)
47 46
EXERCISE REP TEMPO REST
A1 TORSO ROTATION (CABLE STANDING) 10-15 MED 10
B1 TORSO ROTATION
(CABLE, HIGH/LOW, STANDING) 10-15 MED 10
C1 TORSO ROTATION
(CABLE, LOW/HIGH, STANDING) 10-15 MED 10
To make the exercise more difficult, perform the cable rotation in a lunge position.
Note: Perform each exercise with the right leg forward and then repeat each
exercise with the left leg forward. This will represent 1 complete set.
THE CORE PROGRAM 3
torso rotationstart torso rotationstart
(high/low)
torso rotationfinish torso rotationfinish
(high/low)
torso rotationfinish
(low/high)
torso rotationstart
(low/high)
PROGRAM OPTION
These exercises can also be performed using a Weight Plate of either 25, 35 or 45
pounds. The goal of this modification is to perform the diagonal chopping motion as
fast as you can without letting your lower body move. This is very critical, your lower
body must not move during the exercise. STEP 1 of the Plate Rotation exercises is to
perform a side to side rotation in a 1/2 squat position. This will enable you to practice
the rotation movement while focussing on keeping your lower body motionless.
torso rotationstart
(high/low, lunge position)
torso rotationstart
(low/high, lunge position)
torso rotationfinish
(high/low, lunge position)
torso rotationfinish
(low/high, lunge position)
48
MONDAY
49
PHASE 2
WEEK 1 (DATE): WEEK 2
WEIGHT: WT:
SET 1 2 3 4 1 2 3 4
/8 /8 /8 /8 /8 /8
/8 /8 /8 /8 /8 /8
/15 /15 /15 /15 /15 /15
/10 /10 /10 /10 /10 /10
5 5 5 5 5 5
5 5 5 5 5 5
8 8 6 8 8 6 6
12 12 10 15 15 15
8 8 8 8 8 8
12 12 12 12 12 12
8 8 8 8 8 8
WEEK 3 WEEK 4
WT: WT:
SET 1 2 3 4 1 2 3 4
/8 /8 /8 /8 /8 /8
/8 /8 /8 /8 /8 /8
/15 /15 /15 /15 /15 /15
/10 /10 /10 /10 /10 /10
5 5 5 3 3
5 5 5 3 3
8 6 6 6 8 8
15 15 15 10 10
8 8 8 8 8
12 12 12 12 12
8 8 8 8 8
WARM UP 30s rest between circuits
A1 SHOULDER RAISE (FRONT/SIDE/REVERSE/ROT.CUFF) 3X8
B2 CABLE PULL DOWN (FRONT/SIDE-ADD B/N RAISES) 3X8
C1 CORE 3 - CABLE ROTATION 3X15
D1 DIAGONAL CHOP WITH PLATE, STAND ON BOSU 3X10
TRAINING 30s rest between sets / 1 minute rest between circuits
A1 HANG CLEAN 3X5
A2 BOX JUMP 3X5
B1 SQUAT OR FRONT SQUAT 3-4X6-8
B2 PULL UP, WIDE AND ALTERNATE GRIPS 3-4XMAX
perform 4 sets on weeks 2 and 3
C1 SINGLE LEG SQUAT 3X8-15
try to get as low as you can
C2 DUMBBELL PRESS 3X8
ON SWISS BALL OR BENCH PRESS
C2 HORIZONTAL PULL UP 3X12
D1 DEADLIFT 3X8
D2 BRIDGE HOLD (SIDE/FRONT ON HANDS/SIDE) 2X30 SEC
WARM UP 30s rest between circuits
A1 SHOULDER RAISE (FRONT/SIDE/REVERSE/ROT.CUFF) 3X8
B2 CABLE PULL DOWN (FRONT/SIDE-ADD B/N RAISES) 3X8
C1 CORE 3 - CABLE ROTATION 3X15
D1 DIAGONAL CHOP WITH PLATE, STAND ON BOSU 3X10
TRAINING 30s rest between sets / 1 minute rest between circuits
A1 HANG CLEAN 3X5
A2 BOX JUMP 3X5
B1 SQUAT OR FRONT SQUAT 3-4X6-8
B2 PULL UP, WIDE AND ALTERNATE GRIPS 3-4XMAX
perform 4 sets on weeks 2 and 3
C1 SINGLE LEG SQUAT 3X8-15
try to get as low as you can
C2 DUMBBELL PRESS 3X8
ON SWISS BALL OR BENCH PRESS
C2 HORIZONTAL PULL UP 3X12
D1 DEADLIFT 3X8
D2 BRIDGE HOLD (SIDE/FRONT ON HANDS/SIDE) 2X30 SEC
hang clean
full sit up leg raise seated twist seated twist
pull up front squat squat
bridge hold
horizontal pullup single leg squat
dumbell press
(dumbbell, swiss ball)
box jump
50 51
TUESDAY
PHASE 2
WEEK 1 (DATE): WEEK 2
WEIGHT: WT:
SET 1 2 3 4 1 2 3 4
/15 /15 /15 /15 /15 /15
/10 /10 /10 /12 /12 /12
WEEK 3 WEEK 4
WT: WT:
SET 1 2 3 4 1 2 3 4
/15 /15 /15 /15 /15 /15
/15 /15 /15 /10 /10 /10
WARM UP 30s rest between circuits
A1 DYNAMIC WARM UP 2X20M
B2 LADDER (2IN F/R/L; 2IN 2OUT F/R/L; SCISSOR R/L) 2 SETS
C1 CORE 1 - SWISS BALL 3X15
D1 HANGING LEG RAISE 3X10-15
TRAINING
A1 6 HURDLE HOPS (ONE FOOT) 2X10 SEC.
side to side
B1 12-18 BOX JUMP FORWARD (ONE FOOT) 3X6 JUMPS
focus on speed of jump; record height / reps each foot
C1 SINGLE LEG SKATER JUMP 3X8
36 width, side to side
D1 SKATER JUMP 3X10
landing should be controled, jump should be explosive
E1 18-36 HURDLE HOPS FORWARD (6-10 HURDLES) 5X6
focus on height of jump; record height / reps HURDLES
F1 18-36 HURDLE HOPS, SIDE TO SIDE (1 HURDLE) 3X10
focus on speed of jump; record height / reps JUMPS
G1 24-42 BOX JUMP, STAND SIDEWAYS 3X6
jump with 1/4 turn so you land on box facing forward JUMPS
WARM UP 30s rest between circuits
A1 DYNAMIC WARM UP 2X20M
B2 LADDER (2IN F/R/L; 2IN 2OUT F/R/L; SCISSOR R/L) 2 SETS
C1 CORE 1 - SWISS BALL 3X15
D1 HANGING LEG RAISE 3X10-15
TRAINING
A1 6 HURDLE HOPS (ONE FOOT) 2X10 SEC.
side to side
B1 12-18 BOX JUMP FORWARD (ONE FOOT) 3X6 JUMPS
focus on speed of jump; record height / reps each foot
C1 SINGLE LEG SKATER JUMP 3X8
36 width, side to side
D1 SKATER JUMP 3X10
landing should be controled, jump should be explosive
E1 18-36 HURDLE HOPS FORWARD (6-10 HURDLES) 5X6
focus on height of jump; record height / reps HURDLES
F1 18-36 HURDLE HOPS, SIDE TO SIDE (1 HURDLE) 3X10
focus on speed of jump; record height / reps JUMPS
G1 24-42 BOX JUMP, STAND SIDEWAYS 3X6
jump with 1/4 turn so you land on box facing forward JUMPS
record the time it takes to complete the indicated number of repetitions; or the number hops in a set time record the time it takes to complete the indicated number of repetitions; or the number hops in a set time
back extensionfinish
(swiss ball)
crunchstart
(swiss ball)
back extensionstart
(swiss ball)
crunchfinish
(swiss ball)
side crunchfinish
(swiss ball)
side crunchstart
(swiss ball)
torso twist
(swiss ball)
pull instart pull infinish
(2 legs)
pull infinish
(one leg)
52 53
WEDNESDAY
PHASE 2
WEEK 1 (DATE): WEEK 2
WEIGHT: WT:
SET 1 2 3 4 1 2 3 4
/8 /8 /8 /8 /8 /8
/8 /8 /8 /8 /8 /8
/15 /15 /15 /15 /15 /15
/10 /10 /10 /10 /10 /10
5 5 5 5 5 5
5 5 5 5 5 5
8 8 8 8 8 8
12 12 10 15 15 15
8 8 8 8 8 8
12 12 12 12
WEEK 3 WEEK 4
WT: WT:
SET 1 2 3 4 1 2 3 4
/8 /8 /8 /8 /8 /8
/8 /8 /8 /8 /8 /8
/15 /15 /15 /15 /15 /15
/10 /10 /10 /10 /10 /10
5 5 5 3 3
5 5 5 3 3
8 8 8 8 8
15 15 15 10 10
8 8 8 8 8
12 12 12 12
WARM UP 30s rest between circuits
A1 SHOULDER RAISE (FRONT/SIDE/REVERSE/ROT.CUFF) 3X8
B2 CABLE PULL DOWN (FRONT/SIDE-ADD B/N RAISES) 3X8
C1 CORE 4 - CABLE ROTATION 3X15
D1 DIAGONAL CHOP WITH PLATE (35-45 LBS) 3X10
TRAINING 30s rest between sets / 1 minute rest between circuits
A1 DUMBELL SNATCH 3X5
A2 VERTICAL JUMP 3X5
B1 SPLIT SQUAT OR LUNGE 3X8
B2 PULL UP, YOUR CHOICE OF GRIPS 3XMAX
perform 4 sets on weeks 2 and 3
C1 SINGLE LEG SQUAT 3X8-15
try to get as low as you can
C2 DUMBBELL PRESS 3X8
ON SWISS BALL OR BENCH PRESS
C2 HORIZONTAL PULL UP 2X12
D1 WALKING LUNGE WITH SHOULDER PRESS 3X8
perform shoulder press in lunge position
D2 BRIDGE HOLD (SIDE/FRONT ON HANDS/SIDE) 2X30 SEC
WARM UP 30s rest between circuits
A1 SHOULDER RAISE (FRONT/SIDE/REVERSE/ROT.CUFF) 3X8
B2 CABLE PULL DOWN (FRONT/SIDE-ADD B/N RAISES) 3X8
C1 CORE 4 - CABLE ROTATION 3X15
D1 DIAGONAL CHOP WITH PLATE (35-45 LBS) 3X10
TRAINING 30s rest between sets / 1 minute rest between circuits
A1 DUMBELL SNATCH 3X5
A2 VERTICAL JUMP 3X5
B1 SPLIT SQUAT OR LUNGE 3X8
B2 PULL UP, YOUR CHOICE OF GRIPS 3XMAX
perform 4 sets on weeks 2 and 3
C1 SINGLE LEG SQUAT 3X8-15
try to get as low as you can
C2 DUMBBELL PRESS 3X8
ON SWISS BALL OR BENCH PRESS
C2 HORIZONTAL PULL UP 2X12
D1 WALKING LUNGE WITH SHOULDER PRESS 3X8
perform shoulder press in lunge position
D2 BRIDGE HOLD (SIDE/FRONT ON HANDS/SIDE) 2X30 SEC
front raise side raise
rotator cufffinish
rotator cuffstart reverse flystart reverse flyfinish
torso rotationstart torso rotationfinish torso rotationfinish
(high/low)
torso rotationfinish
(low/high)
bridge hold
horizontal pullup dumbbell snatch single leg squat walking lunge
(barbell)
dumbell press
(dumbbell, swiss ball)
54 55
THURSDAY
PHASE 2
WEEK 1 (DATE): WEEK 2
WEIGHT: WT:
SET 1 2 3 4 1 2 3 4
/15 /15 /15 /15 /15 /15
/10 /10 /10 /12 /12 /12
WEEK 3 WEEK 4
WT: WT:
SET 1 2 3 4 1 2 3 4
/15 /15 /15 /15 /15 /15
/15 /15 /15 /10 /10 /10
WARM UP 30s rest between circuits
A1 DYNAMIC WARM UP 2X20M
B2 LADDER (2IN F/R/L; 2IN 2OUT F/R/L; SCISSOR R/L) 2 SETS
C1 CORE 1 - SWISS BALL 3X15
D1 HANGING LEG RAISE 3X10-15
TRAINING
A1 6 HURDLE HOPS (ONE FOOT) 2X10 SEC.
side to side
B1 12-18 BOX JUMP FORWARD (ONE FOOT) 3X6 JUMPS
focus on speed of jump; record height / reps each foot
C1 SINGLE LEG SKATER JUMP 3X8
36 width, side to side
D1 SKATER JUMP 3X10
landing should be controled, jump should be explosive
E1 18-36 HURDLE HOPS FORWARD (6-10 HURDLES) 5X6
focus on height of jump; record height / reps HURDLES
F1 18-36 HURDLE HOPS, SIDE TO SIDE (1 HURDLE) 3X10
focus on speed of jump; record height / reps JUMPS
G1 24-42 BOX JUMP, STAND SIDEWAYS 3X6
jump with 1/4 turn so you land on box facing forward JUMPS
WARM UP 30s rest between circuits
A1 DYNAMIC WARM UP 2X20M
B2 LADDER (2IN F/R/L; 2IN 2OUT F/R/L; SCISSOR R/L) 2 SETS
C1 CORE 1 - SWISS BALL 3X15
D1 HANGING LEG RAISE 3X10-15
TRAINING
A1 6 HURDLE HOPS (ONE FOOT) 2X10 SEC.
side to side
B1 12-18 BOX JUMP FORWARD (ONE FOOT) 3X6 JUMPS
focus on speed of jump; record height / reps each foot
C1 SINGLE LEG SKATER JUMP 3X8
36 width, side to side
D1 SKATER JUMP 3X10
landing should be controled, jump should be explosive
E1 18-36 HURDLE HOPS FORWARD (6-10 HURDLES) 5X6
focus on height of jump; record height / reps HURDLES
F1 18-36 HURDLE HOPS, SIDE TO SIDE (1 HURDLE) 3X10
focus on speed of jump; record height / reps JUMPS
G1 24-42 BOX JUMP, STAND SIDEWAYS 3X6
jump with 1/4 turn so you land on box facing forward JUMPS
record the time it takes to complete the indicated number of repetitions; or the number hops in a set time record the time it takes to complete the indicated number of repetitions; or the number hops in a set time
back extensionfinish
(swiss ball)
crunchstart
(swiss ball)
back extensionstart
(swiss ball)
crunchfinish
(swiss ball)
side crunchfinish
(swiss ball)
side crunchstart
(swiss ball)
torso twist
(swiss ball)
pull instart pull infinish
(2 legs)
pull infinish
(one leg)
56 57
FRIDAY
PHASE 2
WEEK 1 (DATE): WEEK 2
WEIGHT: WT:
SET 1 2 3 4 1 2 3 4
/8 /8 /8 /8 /8 /8
/8 /8 /8 /8 /8 /8
/15 /15 /15 /15 /15 /15
/10 /10 /10 /10 /10 /10
5 5 5 5 5 5
5 5 5 5 5 5
8 8 6 8 6 6 6
12 12 10 15 15 15
8 8 8 8 8 8
12 12 12 12 12 12
8 8 8 8 8 8
8 8 8 8 8 8
WEEK 3 WEEK 4
WT: WT:
SET 1 2 3 4 1 2 3 4
/8 /8 /8 /8 /8 /8
/8 /8 /8 /8 /8 /8
/15 /15 /15 /15 /15 /15
/10 /10 /10 /10 /10 /10
5 5 5 3 3
5 5 5 3 3
8 6 6 6 8 8
15 15 15 10 10
8 8 8 8 8
12 12 12 12 12
8 8 8 8 8
8 8 8 8 8
WARM UP 30s rest between circuits
A1 SHOULDER RAISE (FRONT/SIDE/REVERSE/ROT.CUFF) 2X8
B2 CABLE PULL DOWN (FRONT/SIDE-ADD B/N RAISES) 2X8
C1 CORE 4 - CABLE ROTATION 2X15
D1 DIAGONAL CHOP WITH PLATE, STAND ON BOSU 2X10
TRAINING 30s rest between sets / 1 minute rest between circuits
A1 HANG CLEAN 3X5
A2 BOX JUMP 3X5
B1 SQUAT OR FRONT SQUAT 3-4X6-8
B2 CHIN UP, SHOULDER WIDTH GRIP 3XMAX
perform 4 sets on weeks 2 and 3
C1 SPLIT SQUAT 3X8-15
C2 DUMBBELL PRESS 3X8
ON SWISS BALL OR BENCH PRESS
C2 HORIZONTAL PULL UP 3X12
D1 SHOULDER PRESS 3X8
stand on a bosu ball or balance board
D2 DEADLIFT 3X8
WARM UP 30s rest between circuits
A1 SHOULDER RAISE (FRONT/SIDE/REVERSE/ROT.CUFF) 2X8
B2 CABLE PULL DOWN (FRONT/SIDE-ADD B/N RAISES) 2X8
C1 CORE 4 - CABLE ROTATION 2X15
D1 DIAGONAL CHOP WITH PLATE, STAND ON BOSU 2X10
TRAINING 30s rest between sets / 1 minute rest between circuits
A1 HANG CLEAN 3X5
A2 BOX JUMP 3X5
B1 SQUAT OR FRONT SQUAT 3-4X6-8
B2 CHIN UP, SHOULDER WIDTH GRIP 3XMAX
perform 4 sets on weeks 2 and 3
C1 SPLIT SQUAT 3X8-15
C2 DUMBBELL PRESS 3X8
ON SWISS BALL OR BENCH PRESS
C2 HORIZONTAL PULL UP 3X12
D1 SHOULDER PRESS 3X8
stand on a bosu ball or balance board
D2 DEADLIFT 3X8
front raise side raise
rotator cufffinish
rotator cuffstart reverse flystart reverse flyfinish
torso rotationstart torso rotationfinish torso rotationfinish
(high/low)
torso rotationfinish
(low/high)
hang clean chin up front squat squat
horizontal pullup
dumbell press
(dumbbell, swiss ball)
split squat
shoulder press
(single arm, swiss ball)
box jump
58 59
CARDIO 5
CARDIO 6
85-90 RPM
(TIME WATTS)
5 (100-200, warm up)
2 200
1 250
1 300
1 (100-200, recovery)
1 400
1 (100-200, recovery)
1 450
1 (100-200, recovery)
1 300
1 250
2 200
X 4
85-90 RPM
(TIME WATTS)
3 (100-200, warm up)
1 200
1 250
1 300
1 350
1 200
1 250
1 300
1 350
1 400
1 EASY
1 200
1 250
1 300
1 350
3 (150-200, cool down)
X 2
BIKE RUNNING BIKE RUNNING
W/U (WARM UP)
1 lap easy jog
Dynamic warm up
8 REPS
400 M (meters) @ 65%
2-5 min EASY JOG or WALK
C/D (COOL DOWN)
4 min EASY JOG
NOTE: Try to increase your
400M intensity each week.
W/U (WARM UP)
1 lap easy jog
Dynamic warm up
4 REPS
800 M (meters) @ 60%
5-10 min WALK
C/D (COOL DOWN)
4 min EASY JOG
NOTE: Try to increase your
800M intensity each week.
60 61
LEVEL 11-13
FOR WARM UP
AND SPRINTS
ALL RECOVERY TIMES
SHOULD HAVE VERY LITTLE
INTENSITY (SPRINT IN
SECONDS : RECOVERY IN
SECONDS RPM FOR
SPRINT)
5 minutes 90 RPM,
warm up
30 : 60 120 X 6
20 : 40 130 X 6
10 : 20 140 X 10
2 minutes 70 RPM,
cool down
CARDIO 7
CARDIO 8
85-90 RPM
(TIME WATTS)
3 (100-200, warm up)
2 250
2 300
1 100
2 250
2 300
1 100
2 250
2 200
X 3
BIKE RUNNING BIKE RUNNING
W/U (WARM UP)
1 lap easy jog
Dynamic warm up
12 laps (3 miles)
Recovery Run
NOTE: You only need to
perform Cardio 7 or Cardio 8.
It is your choice if you want
to do the cardio on Friday
or Saturday
W/U (WARM UP)
1 lap easy jog
Dynamic warm up
3 REPS
4 laps @ 60%
5-10 min WALK
C/D (COOL DOWN)
4 min EASY JOG
NOTE: You only need to
perform Cardio 7 or Cardio 8.
It is your choice if you want
to do the cardio on Friday
or Saturday
62
NOTES
