Drills Drills Drills (1314)
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I get bored of doing one thing for a long time (i.e. 12 minute climb) so my class consists of a lot of shorter drills that really wear you out. Do each set with out a rest, and then a brief rest (30 sec.) in between each set. Hope you enjoy
#1 :30 Standing climb
3 x :10 Standing sprint
:30 Standing Climb
3x :15 standing sprint
:30 standing climb
3 x :20 standing Sprint
#2 :30 hover climb
:30 squat
:30 jumps
:30 heavy seated
Repeat adding +3 to all beginning tension shorten to :20 each)
#3 :30 Seated Sprint
:30 quick jumps (jumps at a 2 count)
:30 Standing Sprint
:30 Quick Jumps
:30 Seated Sprint
#4 :30 Standing Climb
2 x :20 Standing run
:30 Hover Climb
2 x :20 Hover Run
:30 Squat
2 x :20 Squat Run
#5 Rotate through 30 -45-60 one each time
:30 - Squat :45 Jumps - 1:00 Standing climb
:45 - Squat 1:00 Jumps - :30 Standing climb
1:00 - Squat :30 Jumps - :45 Standing Climb
#6: 1:00 - Spin Ups -Sprint fast, Faster, Fast as you can :20 sec of each
1:00 - Seated heavy climb - From a flat road add a total of +9 resistance by end
1:00 - Jumps - Same resistance, Any jumps you want
1:00 - Standing Climb - From jump resistance add a total of +6 resistance by end
#7 :30 seated spring
:30 seated heavy fast as you can (+8 resistance)
:30 squat (hover postition but taking the "bounce" out) add 2
:30 hover sprint
:30 seated heavy resistance same resistance
#8 :30 standing climb -I usually start at +8
:30 steated heavy (same resistance)
3 x :20 standing sprint
:30 standing climb
:30 hover sprint
#9 Jumps into....
:30 Jumps into any of the following for :30 sec - Hover climb, Squats, standing sprint, seated heavy.
#10 Spin Ups Version II
Fast - Add 8 to tension
Faster - Drop 4 from tension
Fastest - Flat Road
:15/:15/:15
:20/:20/:20
:30/:30/:30
Cool Down
Submitted by Rachel from Charleston, SC on 8/10/10
Email: rmcnally1@yahoo.com