Two running groups tonight…one group doing primarily fitness and the other doing speed work (which was actually fitness…but don’t tell them that). Here are the two sessions.
3 minutes easy run…the 2 minutes of mobililty and flexibility work
40 seconds hard run 20 seconds recovery run
30 seconds hard run 30 seconds recovery run
20 seconds hard run 40 seconds recovery run
They did 3 of these sets back to back for a complete block then they took a 1 minute water break.
They did 3 of these blocks in total….so that’s 35 minutes in the session in total.
The other session looked like this:
This session took about 30 minutes as well.
This is what I think conditioning work should look like…if I sent these guys out to run for 35minutes they’d be bored to death. The intensity would be rubbish. I’ve also never seen a sport played at a single velocity…these sessions had constant changes in velocity…acceleration, deceleration and changes in direction. I bet if I took a 100 athletes that I’ve coached that have done these conditioning sessions and who’ve just ran laps…I bet every single one of them would actually rather do my sessions any day…I bet if any of you did them as well you’d rather do mine…the other thing I bet is that doing my sessions you’ve no idea how much time has passed and how long you have to go…you are just counting intervals down and doing a 35min run you’d feel every second passing. As I think we’ve established…each to his own. Maybe you’d prefer to just go out and run 35 minutes. I know what I think my lads prefer and what I think provides a better bang for my buck time wise.
The Womens Rugby
500m row/Stretch/500m row/Stretch
1A Chest Supported Scap Rows – 2×8
1B Inverted Shrugs
DB Floor Press – 2 w/u x8, 5×5
Band Assisted Pull Ups – 5×12
Straight Arm DB Sit Ups – 5×8
Elevated Split Squats – 4×8 each side
Leg Curls – 3×8
Rower – 10 sets of 100m effort with 45 second recovery between efforts.
Weighed in a 110kg and benched the same. The did 10 pull ups, 44 push ups, 31 inverted rows and trap bar deadlifted 170kg.