Getting excited about this weekends tournament, Bournemouth. Now in it’s third year it’s quickly become one of the biggest events in the calender. Leading up to the tournament I’ve stepped up my training so thought I’d post my schedule.
Monday
lunch – leg session:
Warm up for 10 minutes on the treadmill, 2 mins slow jog, 8 mins medium jog.
Stretches for calf, quads, ham strings and groin.
3 sets of 8 squats (machine)
3 sets of 8 quad raises (machine)
3 sets of 8 hamstring pulls (using a swiss ball)
2 sets of 40 step ups, alternating the leading foot between sets.
warm down
Afternoon – sprint session
Warm up with jog and dynamic stretching. Ensure all muscle groups are warm
10 reps of 5 meter sprint (walk recovery to start for rest)
Slow jog to recover
10 reps of 10 meter sprint (walk recovery to start for rest)
Slow jog to recover
10 reps of reps of 50 meter sprint (walk recovery between each and longer rest after 5 sprints)
2 reps of 100 meters.
Someone kindly timed the last 100 at 11.5, after the above session I was reasonably pleased.
warm down
