Interval Training

Sprinting 'old school'

We sprinted 150 meters 8 times.After each 150 meter run we had a 45 second rest. This improve Speed, C.V. Endurance and Muscular Endurance.It was easy to administer and you needed no equiptment therefore not expensive.When we were running our heart rate went into the anaerobic threshold when we were resting/walking back our heart rate was still high but in the aerobic threshold.This will be helpful to someone who will be sprinting for a short period of time e.g. sprinter.

Usain Bolt - 200m 19,67seg - Atenas julio 08 from FCmax Atletas de Argentina on Vimeo.

AMRAP

15 kettle bell lunges

10 kettle bell swings
5 press ups

1 wall climb

We did as many rounds as possible in 3 minutes and had a 1 minute rest we did 5 rounds of this routine.We Worked in the Anaerobic threshold when we worked but when we had our interval it dropped down to the Aerobic training zone.It was not tedious and it trained alot of our Fitness components.This will be helpful for games players who play for a shorter period of time.

This is a good test for:

Muscular Endurance

C.V. endurance

flexability

Strengh

Co-ordination

Power