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Sunday, January 7, 2018

XMAS BREAK TRAINING CASE STUDY


Our reserves captain is getting married in Feb, wiping most of Feb out in the process so we dedicated the holiday period to getting some aerobic work in, his biggest weakness and here's what we did.

We did a 6min time trial at footy training where he managed 868m @ 2.58 meters per second, not a great score but this is why we train - to improve.

Session 1 - Sprints over 5, 10 and 20m x 55m total + anaerobic threshold runs 9 x 51m @ 100% max aerobic speed every 20secs with 3mins rest between sets x 2 rounds.

Session 2 - 20mins of aerobic capacity doing an outside circuit consisting of medicine ball throws, low level sprint sprint mechanics drill, boxing, core exercises and change of direction tempo cone work. The 20mins was all continuous without stopping at a 5/10 rpe (rate perceived effort level).

Session 3 - Sprints over 5, 10 and 20m x 65m total + anaerobic threshold runs 9 x 51m @ 100% max aerobic speed every 20secs with 3mins rest between sets x 3 rounds.

Session 4 - 25mins of aerobic capacity doing an outside circuit consisting of medicine ball throws, low level sprint sprint mechanics drill, boxing, core exercises and change of direction tempo cone work. The 20mins was all continuous without stopping at a 5/10 rpe (rate perceived effort level).

Session 5 - Sprints over 5, 10 and 20m x 95m total + anaerobic threshold runs 9 x 51m @ 100% max aerobic speed every 20secs with 3mins rest between sets x 4 rounds.

Session 6 - 30mins of aerobic capacity doing an outside circuit consisting of medicine ball throws, low level sprint sprint mechanics drill, boxing, core exercises and change of direction tempo cone work. The 20mins was all continuous without stopping at a 5/10 rpe (rate perceived effort level).

Session 7 - Sprints over 5, 10 and 20m x 85m total + anaerobic threshold runs 9 x 51m @ 100% max aerobic speed every 20secs with 3mins rest between sets x 5 rounds.

Session 8 - 6min retest x 1157m @ 3.21 meters per second.

We did all of those sessions 1 per day all in a row then had a 3 day break.

Session #9 - Sprints over 5, 10, 20  and 30m x 135m total + anaerobic threshold runs 9 x 64m @ 100% max aerobic speed every 20secs with 3mins rest between sets x 2 rounds. We started an new round of these at the new time trial speed.

RESULTS

As you can see he blew his time trial to pieces going from 868m to 1157m - an increase of 289m. In meters per second lingo he travels an extra 63cms per second.

It must be said that the first round of this was performed at at self rated 5/10 for the 4 sessions and he was pleasantly surprised by the way better time trial score after such "easy" training.

Speed has also improved:

Block 5m x 1.33secs to 1.20secs
Standing 5m x  1.31secs to 1.25secs
Block 10m x 2.13secs to 1.99secs
Standing 10m x 2.21secs to 2.00secs
Standing 15m x 2.79secs to 2.64secs
Standing 20m x 3.41secs to 3.24secs

Pretty good speed results considering they weren't our main focus but it really goes to sow hoe true speed training can provide undeniable results if such a short time if performed correctly, even at pretty low volumes.

In the end great results were achieved in just 7 - 9 sessions in speed and endurance training at low to moderate intensities so why are you killing yourself every session again?

Train smart, not hard.

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