Perform For Sport
Strength & Conditioning, General FitnessIpswich Strength & Conditioning has modified the basic scientific method of Maximal Aerobic Speed (MAS) testing to aid participants in improving both their aerobic capacity and running performance. Using this method we are able to individualise a running programme and help specify their training towards their goals and schedule.
The programme is 3 x Sessions per week and every session is interval based. Long, medium and short intervals are all added to not only add variety but allow participants to mix and match the sessions, making it an ideal conditioning programme to partner with another strength and conditioning plan.
Features3 sessions per week
Must use App app to view and log training
Program Training
Prep
A
ISC Running Warm Up:
Running Warm Up: 5 mins Jog x1min Leg Swings x10ES Lateral Leg Swings x10ES BW Squat x12 Reverse Lunges x10ES Glute Bridge x15 Hamstring walkout x10 Pogo's x15 secs Ankling x15 secs Jog x1min
B
Run
1 x 1200
Recovery
C
6 Min Cool Down (ISC)
Stretch: 3 mins Couch Stretch x30 secs ES Pigeon Stretch x30 secs ES Frog Stretch x30 secs Childs pose to cobra x30 secs Foam Roll: 3 mins Quads x30 secs ES Adductors x30 secs ES Glutes x30 secs ES
Skill/Tech
D
(ISC) Calf Complex Prehab Circuit
Calf Complex Prehab: Do with shoes off. Roll bottom of the foot with massage ball 2x30 secs ES Calf Stretch 2x30 secs ES Kneeling Tibialis Anterior Stretch 2x30 secs Plate Toe walks 2x30m
Prep
A
ISC Running Warm Up:
Running Warm Up: 5 mins Jog x1min Leg Swings x10ES Lateral Leg Swings x10ES BW Squat x12 Reverse Lunges x10ES Glute Bridge x15 Hamstring walkout x10 Pogo's x15 secs Ankling x15 secs Jog x1min
B
Run
5 x 3:00
C
Run
5 x 3:00
Recovery
D
6 Min Cool Down (ISC)
Stretch: 3 mins Couch Stretch x30 secs ES Pigeon Stretch x30 secs ES Frog Stretch x30 secs Childs pose to cobra x30 secs Foam Roll: 3 mins Quads x30 secs ES Adductors x30 secs ES Glutes x30 secs ES
Skill/Tech
E
(ISC) Calf Complex Prehab Circuit
Calf Complex Prehab: Do with shoes off. Roll bottom of the foot with massage ball 2x30 secs ES Calf Stretch 2x30 secs ES Kneeling Tibialis Anterior Stretch 2x30 secs Plate Toe walks 2x30m
Prep
A
ISC Running Warm Up:
Running Warm Up: 5 mins Jog x1min Leg Swings x10ES Lateral Leg Swings x10ES BW Squat x12 Reverse Lunges x10ES Glute Bridge x15 Hamstring walkout x10 Pogo's x15 secs Ankling x15 secs Jog x1min
B
Run
5 x 2:00
C
Run
5 x 2:00
Recovery
D
6 Min Cool Down (ISC)
Stretch: 3 mins Couch Stretch x30 secs ES Pigeon Stretch x30 secs ES Frog Stretch x30 secs Childs pose to cobra x30 secs Foam Roll: 3 mins Quads x30 secs ES Adductors x30 secs ES Glutes x30 secs ES
Skill/Tech
E
(ISC) Calf Complex Prehab Circuit
Calf Complex Prehab: Do with shoes off. Roll bottom of the foot with massage ball 2x30 secs ES Calf Stretch 2x30 secs ES Kneeling Tibialis Anterior Stretch 2x30 secs Plate Toe walks 2x30m
Prep
A
ISC Running Warm Up:
Running Warm Up: 5 mins Jog x1min Leg Swings x10ES Lateral Leg Swings x10ES BW Squat x12 Reverse Lunges x10ES Glute Bridge x15 Hamstring walkout x10 Pogo's x15 secs Ankling x15 secs Jog x1min
B
Run
4 x 1:30
C
Run
4 x 1:30
Conditioning
D
6 Min Cool Down (ISC)
Stretch: 3 mins Couch Stretch x30 secs ES Pigeon Stretch x30 secs ES Frog Stretch x30 secs Childs pose to cobra x30 secs Foam Roll: 3 mins Quads x30 secs ES Adductors x30 secs ES Glutes x30 secs ES
Skill/Tech
E
(ISC) Calf Complex Prehab Circuit
Calf Complex Prehab: Do with shoes off. Roll bottom of the foot with massage ball 2x30 secs ES Calf Stretch 2x30 secs ES Kneeling Tibialis Anterior Stretch 2x30 secs Plate Toe walks 2x30m
