Combination Speed-Interval-Core Development
This is great for all round conditioning as it utilizes multiple energy systems and multiple fiber types.
You must be warmed up and stretched out prior to beginning this workout.
The first phase is speed work. You will keep the work-rest ration at 1:3. This allows you to work at full output during the work portion because you have maximal rest. You are calling upon the type I fibers, or fast-twitch fibers, which are designed for speed. You will need four students, two at one end of the gym and two at the other end of the gym. The first student runs to the opposite end of the gym tagging another student who runs to the opposite end of the gym tagging another student who runs to the opposite end of the gym and so on and so on. Continue this for 15-20 minutes. Each run from one end of the gym to the other end is a full out sprint.
The second phase is interval work. During the interval stage, you work close to your V02 max. The workouts should last for 3-5 minutes and can be as short as 30 seconds. The rest interval should be close to equal the work interval, keeping the work-rest ratio at 1:1. Interval training allows you to work for a greater amount of time than you could during a single exercise session at a continuous high intensity. Benefits of this stage are an increase in V02 max and enhanced anaerobic metabolism. You will need four students, all at the same end of the gym. The first two students run to the end of the gym, turn around and run back tagging the other two students who run to the end of the gym, turn around and run back again tagging the other two students and so on and so on. Continue this for 5 minutes. You are calling upon the type I fibers, or fast-twitch fibers, which are designed for speed. However, in this phase, you are working without oxygen and therefore it is considered anaerobic.
The third phase is core development. Core is considered essential for any sport or activity and in this phase, you will be performing explosive movements working the abdominals, oblique and spine. The first of six movements are the abdominal twisting sit-up. Your partner holds your feet as your knees are bent. Place your hands behind your head as your fingers just touch your ears. Perform 10 sit-ups while twisting left and right as your come up and then right and left on the next sit-up and so on. The second movement is a lateral oblique. Lye on your left side with your legs straight as your partner holds your ankles down. Perform 10 lateral oblique crunches and then change sides. The third movement is a spinal flexion. Lye on your stomach as your partner holds your legs. Place your hands behind your head as your fingers just touch your ears. Perform 10 spinal flexions as you raise your chest off the ground and look up as much as possible. The fourth movement is an upper abdominal crunch. Place your feet up in the air 180% as your partner holds them steady. Begin with your arms over your head. As you raise your upper torso in the air, reach forward and touch your toes and return to the original position. You will perform 10 of these. The fifth movement is for your abdominals and hip flexors. Lye on your back and grab your partners ankles as he/she stands behind you. Raise your legs in the air180% as your partner throws your legs forward, to the left and to the right 10 times. Make sure to control your legs, as they cannot touch the ground. The sixth and final movement is called the jack-knife sit-up. Begin with your legs in the air 180% and your hands overhead on the ground. Reach up and touch your toes as both your arms and legs retreat to the ground and without touching the ground. They immediately lift up 180% and touch 10 times, repeating the up and down motion similar to a jack-knife. Once you finish all six movements, repeat once again.
Phase four is a cool down. You will jog at a slow pace for 10 minutes as you deplete lactic acid build up in the body.
Finally, phase five is static passive stretching where you stretch each muscle group for 30-45 seconds.
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