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    Shiva NG

    Uploaded by

    loki gurjar

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd

    Shiva NG

    Uploaded by

    loki gurjar
    16 views2 pages

    Original Title

    Shiva Ng

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    Download as docx, pdf, or txt
    16 views2 pages

    Shiva NG

    Uploaded by

    loki gurjar

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    of 2

    We will be working on speed before we work on speed endurance, max velocity, because speed the the

    only base and you maintain what you have!!!!! HOPE U UNDERSTAND!!

    So in order to develop speed we will work on short distances for approx. 6 weeks and lift heavy in gym
    hence explosive in gym.

    Speed workout needs high intensity and high rest or near high rest.--

    -Hill sprints 30/40M.

    -Sled runs for drive- 20-25m.

    -Ins & outs.

    -Wickets runs.

    -Down hills.

    -WORK on hurdles crossing.

    NOTE:- loose weight and get in shape in these 6 weeks.

    MONDAY TUESDAY WEDNESDA THRUSDAY FRIDAY SATURDAY


    Y
    MORNING Up hill Tempo/tech Ins/outs Tempo/tech Sled Tempo/tech
    EVENING Gym-plyos REST Gym-plyos REST Gym-plyos REST

    Up-hills(intensity~ 95%)

     40m 3 reps (rest -3-4minutes)


     Rest- 10 minutes
     30m 4 reps (rest-3-4 minutes)
     On track 40m curve 4 reps 3-4 minutes rest

    Ins/outs

     20m(~80%)-30m(~95%)-20m(~80%)-30m(~95%)-15m(~80%)-15m(~95%)
     Total 5 reps
     Rest between reps- 5-8 minutes

    SLED (intensity~ 95%)

     30m – 3reps*2 sets


     Rest b/w reps- 4minutes
     Rest b/w sets-7-8minutes
     Curve 50meters- 4 reps with 3-4 minutes rep

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