Elevate Performance Coaching by Lilly
If you want to shoot your mental and physical strength through the roof in the early offseason this program is for you. With the combination of sledwork and echo bike intervals you challenge and develop your bodies different energy systems while bulletproofing your body to get stronger than ever before.
Features3 sessions per week
Must use App app to view and log training
Program Training
Intentions
A
This block focuses on aerobic capacity and movement efficiency with a mix of endurance and moderate intervals. Work on technique, consistency and building a strong base.
Echo Bike Endurance Intervals
B
10x 20 sec on/40 sec off (70-75%effort)
Sled
C
4x30 yards with moderate weight 2min rest btw sets
Echo Bike Tempo Conditioning
A
5x 45 on/15 off (80% effort)
Sled
B
3x40 yards with light weight, quick feet 90 sec rest btw sets
Echo Bike Strength - Endurance
A
Steady Pace 6min (for cal) at 70% (threshold pace) - aim to increase this over the course of the next weeks Rest 5min
Sled
B
5x60 yards with moderate weight (you have to work, no stopping, keep walking even though legs get heavy!) 2min rest btw sets Rest 5min
Echo Bike
C
3x15 sec all out - 45 sec rec (lights out)
