Women’s Xmas Break Conditioning Program

Below is a 2 week strength and conditioning program for you all to complete before we reconvene out at Force Fitness on Tuesday 17/1/17. Please complete this program and really push yourselves.

Program

 – Total 6 sessions to be undertaken over the Christmas break. Preferably Tuesday, Thursday and Saturday

 – Preseason will start back Tuesday 17/1/17 at Force Fitness.

 

 – Strength and Core Program to be completed after every Tuesday and Thursday Sessions. You can complete an optional 3rd session on Saturday.

Week 1 – Commencing Tuesday 3/1/17

Tuesday 3/1 – Session 1

 1 x 5km Run – ( 25min steady rate )

Warm up stretch for 10 min.

Complete Strength and Core Program 

Thursday 5/2/17 – Session 2

 Jog warm up and stretch

Must complete 2 sets

Set 1 

300m @ 80 – 85% with 100 walk recovery

200m @ 80 – 85% with 100 walk recovery

100m @ 80 – 85% with 100 walk recovery

300m @ 80 – 85% with 100 walk recovery

200m @ 80 – 85% with 100 walk recovery

100m @ 80 – 85% with 100 walk recovery
 
 Finish with Complete Strength and Core Program 

Saturday 7/1/17 – Session 3
 
2 sets x 12 min FARTLEK
Continuous running with 30sec sprints at the 3,6,9 min marks
Make sure you challenge yourself
4 min rest between sets
 

Week 2 – Commencing Tuesday 10/1/17

Tuesday 10/1/17 – Session 4

10min warm up and stretch
 
5 x 4min @ 70% with 2 min walking rest
5 x 2min @ 70% with 1 min walking rest

Complete Strength and Core Program

Thursday 12/1/17 – Session 5

10min warm up and stretch
 
140m stride
30m jog
80m stride
30 m jog
140m stride
 
All strides are to be completed at 85%
1.5 – 2min recovery between sets
10 sets to be completed
Complete Strength and Core Program
At completion of session stretch for 10 min
 
Saturday 14/1/17 – Session 6

2 sets x 15min FARTLEK
Continuous running with 30sec sprints at the 3,6,9,12 min marks
Make sure you challenge yourself
4 min rest between sets
Complete Strength and Core Program

Strength Program :

Single Leg Lunges – 10 Reps x 4 Sets
Pushups – 10 Reps x 4 Sets
Dips – 10 Reps x 4 Sets
 
Core Program:

Bicycle – x 10 outside with 2 sec pause between controlled movements
Plank – 30 sec hold
Reverse Crunches – x 10
ALT Superman – x5  with 10 sec hold
Side Plank – 30 sec hold each side
Cobra – 30 sec hold
Glute Bridge – x5 – 10 sec holds
 
NOTE:
 
* 2-3 sets of above exercises must be completed. Go through circuit with 2 min rest between sets
* This program is to be completed after every session
* Make sure you stretch and cool down properly after each session.
 
Its important that these sessions are completed. You are only cheating yourself if you do not have the discipline to complete it. Hope you all had a great Christmas and have a safe New Year. See you all on Tuesday 17/1/17 at Force Fitness @ 715pm ready and warmed up to go at 7.30pm

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