SUNDAY 3

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AUGUST: Fartlek training to maintain aerobic capacity and
flexibility.

Warm Up (5 mins)
5 minute light bike at 50% max HR = 101bpm
Conditioning and Strength Training (20 mins)
Fartlek Training on the Bike:
Low resistance for 20 seconds then High resistance for 30 seconds alternating.
Repeat 20 times (20 minutes)


Strength Training:
24 push ups on knuckles
34 Sit ups
24 push ups
Plank holds on a box:
a) Front plank 1 minute
b) Left side plank for 30 seconds then 19 rotations (vid)
c) Right side plank for 30 seconds then 19 rotations
1 rope climb
Long jumps, every jump must be longer than 1.50m
Recovery / Cool Down (20mins)
Passive recovery: Cool down stretch.
Stretching
Hamstrings

Shoulders

Neck

Pectorials

Biceps




Upper back extensions