Best Way to Train
An 8 week program to get you started with your conditioning. Broken down into two 4 week blocks.
Features1 sessions per week
Must use App app to view and log training
Program Training
Circuit
A
Warm Up: 10m of: Leg Swings Walking Lunges Arabesque Quad Reach Lateral Shuffle Lateral Lunge A Skips Scissor Run Pogo Jumps 20m Strides: 70% Effort - walk back 80% Effort - walk back
Circuit
B
Run volume: 2x 100m (in 15s on 60s) Acceleration/Deceleration Conditioning: 3x Time Shuttle Ladder (Run 5sec up/5sec back, 10sec up/10sec back, 15sec up/15sec back), 30sec rest between reps Aerobic Conditioning: 3x 90sec on (Running - aim for 185+ BPM), 30sec off (Walk)
Circuit
A
Complete using Exercise Bike/Stationary Rower/Ski Erg: 1x 3min Easy Effort 5x 30sec on (Hard Effort), 30sec off (Easy Effort/Rest) 1x 2min Rest 5x 30sec on (Hard Effort), 30sec off (Easy Effort/Rest)
Circuit
A
Warm Up: Ankle ISO Hold x30sec each leg Single Leg BW Calf Raise x20 each leg
Circuit
B
Continuous Run: - 15min Jog/Run Aiming for 155-165 BPM for whole run, or 50%/60% effort - should be able to talk comfortably if you had to.
