Warm up (5 mins) 5 minute jog on the treadmill at 60% of Max HR= 123
Stretching (5 mins) Dynamic Stretches 1. Front to back leg swing: Hamstring, Glutes, Quadriceps
2. Side ways leg swing: Adductors and abductors
3. Scorpion: Lower back and hip flexors
4. Arm Swings: Chest and Shoulders Thursday 26th of June
5. Leaps for Height: Preparation for explosive movements
Strength & Conditioning (40 mins) Intermediate Interval Training: Intermediate training aims to improve lactate tolerance, as performers learn to tolerate the accumulation of lactic acid and metabolic by-products. Work ratio: 1:3 Heart rate: 85%-95% of maximum heart rate, which is, (220-15) x 0.85- 095= 174-194 bpm. Complete two sets of: Swimming freestyle Sprints in a pool: One set: 3 x 25m sprint 3 x 50m sprint *3 times as much rest as it takes me to complete each sprint will be undertaken in between each sprint. (eg. If the sprint takes 20 seconds, 60 seconds will be the rest time before the next sprint)
Recovery/Cool Down (10 mins)
Active Recovery = 5 minute walk on treadmill at 50% max HR (102 bpm) followed by a passive recovery. Passive Recovery =A static stretch should be held for 10 to 30 seconds at a point where you can feel the stretch but do not experience any discomfort. If you feel discomfort, ease back on the stretch. Remember not to bounce when holding the stretch These Stretches will be used:
Thursday 26th of June
Cool Down 1. Low lunge Stand with you feet shoulder width apart, sine long and straight, shoulders back and look forward Step forward with one leg into a wide stance (legs distance between feet) while maintain spine alignment Lower your hips until both knees are beneath at approximately 90 degrees. Your front knee should not extend over your ankle and your back knee should hover above the ground Keep your weight in your heels as you push back up into starting position after the position has been held.
2. Single leg forward bend Stand with feet together, and take a step forward Bring your hands to your hips and lean forward maintaining a straight spine. Extend your arms out and hold
3. Arch back Stand up straight with feet together Interlock hands and bring your hands up and behind your body, whilst doing the same with your eyes, titling your head as far back as possible. Arch back as far as possible, Bend over. Stand up straight, feet together. Maintaining a straight lean forward, and hug legs or try to touch toes, with a straight back Hold 4. Bend Over Stand up straight, with one arm hold on ankle of the left. Bend your left leg, bringing your heel toward your buttock, and grasp your left foot with your left leg.
5. Standing Quad stretch Stand up straight, with one arm hold the ankle of the leg. Bend your left leg, bringing your heel toward your butt, and grasp your left foot with your left hand.
6. Standing Hamstring stretch Using a bar, or solid object such as a table top at hip height, place one ankle on top of the bar keeping the leg straight. Maintaining a straight back bring your chest to your knees as far as possible until a stretch can be felt in the hamstrings.