Anaerobic Running Session 1

WARM –UP :

• Warm-up: 5 mins running at ascending pace, finishing with 4 x 50 m strides up to 90% pace.

SET 1 :

• Start on halfway line with stopwatch in hand
• Sprint to the try line, rest 15 seconds, sprint back to halfway, rest 15 seconds then sprint back to the try line
• Rest for 1 minute
• Complete 5 sets in total.

This session is short. To get the benefit, you must run hard on the sprints (90% +).

Anaerobic Running session 2

WARM-UP :

• Jog and stretch then go through a few sprint drills to maximise range throughout the hip musculature:
• 4×50 strides, with increasing speed, and so that the last run is at least 80% pace.
• You need a ball for SET 5 of this session.

SESSION :

SET 1:

• 5 x 100 m in 15-16 s, 45 s recovery between reps
• Rest 90 s.

SET 2:

• 1 shuttle  = start on chest on ‘T’ of halfway and touchline. Up and out along halfway to 5m line, then backing off to start. Run to 10 m line along touchline, hit chest, up, out to 5m and back off again. Finally run to the 22 m line, repeat the down and up, out to 5 m and back, and sprint back to the start to finish the shuttle.
• Do 2 sets of 4 shuttles, resting 30 s between shuttles, and 60 s after set 1.
• Rest for 90 s after set 2.

SET 3:

• Do 50 Press-ups and 50 jump squats as quickly as you can (you can do no more than 10 at one time of each exercise i.e. do 10 press-ups then 10 jump squats, then back to press-ups etc.)
• Rest, sitting down, for 3 mins.

SET 4:

• 2 x (5 x 22 m in 3-4 s, jog-back recovery between reps)
• Rest 60 s between sets.
• Rest for 90 s after second set.

SET 5: Scrum-halves:

• 6 box kicks in 5 m channel from 22 m to halfway. Chase your own kick hard. Rest 20 s then box kick back and chase once more. Keep going until you’ve finished all 6 kicks. Rest for 2 mins then repeat the set.

SET 5: Fly-halves:

• 6 punts in 5 m channel from 22 m to 22 m. Chase your own kick hard. Turn around, and kick back and chase again. Rest 20 s between kicks. Rest 2 mins after all 6 kicks, then repeat the set.

Anaerobic Running Session 3

Warm up :

• Jog, stretch, then stride.
• You need to be fully warm to accelerate maximally from a crouching start.

SET 1 : – Lay 3 cones out 5 m, 10 m and 15 m from the touchline.

• Start watch, and do 10 press-ups, then shuttle out to each cone in turn, always hitting the ground on your chest as you come back to the touchline. The rep finishes when you return to the line after getting to the 15 m cone. Rest what is left of 60 s.
• Repeat for 5 reps.
• Rest for 2 min after last rep.

SET 2 : –

• Start on halfway line. Sprint 50 m to the tryline in 7-8 s. Rest for 10 s then sprint back to start. Rest another 10 s then sprint out to tryline once more. These 3 runs make 1 rep.
• Do 4 reps, resting for 30 s between reps.
• Rest for 2 min after last rep.

SET 3 : -

• Repeat set 1.

SET 4 : -

• Repeat set 2.

Anaerobic Bike 1

Session is to be done on a ‘health club’ style bike, ie. technogym/cybex/life etc.

Warm up with 5 mins easy cycling, with occasional 10 s bursts getting revs up to 120+ rpm, and up to Level 15 of 25 (or 7 of 12) ( or 13 of 20).

SET 1 : –

• 6 x 30 s at level 12 (or 8 of 12) and 130 rpm
• Rest while partner works
• Rest for 1 min after last rep.

SET 2 : -

• 7 x 20 s at level 13 (or 9 of 12) and 150 rpm
• Rest while partner works
• Rest for 90s after last rep.

SET 3 : -

• 8 x 10 s at level 14 (or 9 of 12) and 170 rpm
• Rest while partner works
• Rest for 90s after last rep.

SET 4 : – Bike at level 10 of 25 (or 7 of 12) ( or 13 of 20)

• 8 x (5 s sprint, 10 s easy, 10 s sprint)
• Rest while partner works
• Aim for 190 – 200 rpm on sprints, matching what you achieve in the 5s sprint in the 10 s sprint.

Spin Bike 1

Session is to be done on a spin bike, not a techno/cybex/life bike..

Warm up with 5 mins easy cycling, with occasional 10 s bursts getting revs up, and with resistance Level set moderately high.

SET 1 : –

• 4 x 1 minutes with moderately high resistance and 70% max sprint speed.
• Spin easy for 1minute at low level between reps
• Spin easy for 2 minutes after last rep.

SET 2 : –

• 5 x 10 s with moderately high resistance and 90% max sprint speed.
• Spin easy for 50 s at low level between reps

SET 3 : –

• 5 x (10 s sprint, 10 s easy, 10 s sprint, 30 s easy) all at moderately high resistance and with max sprint speed.
• Spin easy for 3 minutes after last rep.

SET 4 : -

• 2 x 40 s at moderately high resistance and max sprint speed.
• Spin easy for 60 secs at low level between reps
• Spin easy for 2 minutes after last rep.

SET 5 : –

• 5 x 5 s with moderately high resistance and max sprint speed.
• Spin easy for 20 s at same level between reps
• Spin easy at low level for 60 s after last rep.

SET 6 : –

• 5 x 5 s with moderately high resistance and max sprint speed.
• Spin easy for 20 s at same level between reps
• Spin easy at low level for 5 min to remove lactate and to finish session.