Day Session Component Monday 1 Gym workout 1 Monday (week 1-3) Wednesday 1 Gym workout 2 Wednesday (week 1-3)

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1 Date: Week 1 (9-13 December 2013) Day Session Component Monday 1 Gym workout 1 Monday (week 1-3) Tuesday 1 Speed Endurance 1 and 2 Wednesday 1 Gym workout 2 Wednesday (week 1-3) Thursday 1 Hill Sprints Friday 1 Gym workout 3 Friday (week 1-3) Saturday Sunday Date: Week 2 (16 20 December 2013) Day Session Component Monday 1 Gym workout 1 Monday (week 1-3) Tuesday 1 Fartlek Wednesday 1 Gym workout 2 Wednesday (week 1-3) Thursday 1 Speed Endurance 3 Friday 1 Gym workout 3 Friday (week 1-3) Saturday Sunday

2 Date: Week 3 (22-27 December 2013) Day Session Component Monday 1 Gym workout 1 Monday (week 1-3) Tuesday 1 Hill Sprints Speed Endurance 1 Wednesday 1 Gym workout 2 Wednesday (week 1-3) Thursday 1 Speed Endurance 3 Friday 1 Gym workout 3 Friday (week 1-3) Saturday Sunday Date: Week 4 (29 December January 2014) Day Session Component Monday 1 Gym workout 1 Monday (week 4-6) Tuesday 1 Fartlek Wednesday 1 Gym workout 2 Wednesday (week 4-6) Thursday 1 Speed Friday 1 Gym workout 3 Friday (week 4-6) Saturday Sunday Speed and Agility 1

3 Date: Week 5 (6-11 January 2014) Day Session Component Monday 1 Gym workout 1 Monday (week 4-6) Tuesday 1 Speed Endurance 2 and 3 Wednesday 1 Gym workout 2 Wednesday (week 4-6) Thursday 1 Speed Agility 1 Friday 1 Gym workout 3 Friday (week 4-6) Saturday Sunday Stairs Date: Week 6 (12-17 January 2014) Day Session Component Monday 1 Gym workout 1 Monday (week 4-6) Tuesday 1 Speed Endurance 3 Wednesday 1 Gym workout 2 Wednesday (week 4-6) Thursday 1 Hill Sprints Friday 1 Gym workout 3 Friday (week 4-6) Saturday Sunday

4 Strength Program Weeks 1-3 (Start Date: 10 December2012 End 28 December 2012) Workout 1: Monday (Squat Focus) Exercise Weight (% RM) Sets Reps Squat 70% 5 12 Leg Press 70% 3 12 Incline Bench Press 70% 3 12 Dumbbell Shoulder Press 70% 3 12 Barbell row 70% 3 12 Stiff-leg deadlift 70% 3 12 Dumbbell curls 70% 3 12 Workout 2: Wednesday (Bench Press Focus) Bench Press 70% 3 10 Dumbbell bench press 70% 3 12 Barbell Shoulder press 70% 3 12 Dumbbell Row 70% 3 12 Triceps dip 70% 3 12 Barbell Curl 70% 3 12 Cable Woodchopper 3 20 Workout 3: Friday One- arm dumbbell deadlift 70% 3 12 Bench Press 70% 3 12 Upright row 70% 3 12 Lat pulldown 70% 3 12

5 Strength Program Weeks 4-6 (31 December 2012 End 18 January 2013) Workout 1: Monday (Squat Focus) Exercise Weight (% RM) Sets Reps Squat 75% 3 10 Leg Press 75% 3 10 Incline dumbbell press 75% 3 10 Dumbbell shoulder press 75% 3 10 Dumbbell curl 75% 3 10 Reverse crunch Workout 2: Wednesday (Bench Press Focus) Bench press 75% 4 10 Incline Bench press 75% 3 10 Lunge 75% 3 10 Barbell shoulder press 75% 3 10 Dumbbell row 75% 3 10 Triceps dip 75% 3 10 Barbell curl 75% 3 10 Workout 3: Friday One- arm dumbbell deadlift 75% 3 10 Bench Press 75% 3 10 Upright row 75% 3 10 Lat pulldown 75% 3 10

6 Stairs (Concentrate on turning legs really fast) Set 1 1.Sprint up stairs and walk down, rest 1 min 2.Sprint up stairs and walk down, rest 1 min 3.Sprint up stairs and walk down, rest 1 min 4.Sprint up stairs and walk down, rest 1 min 5.Sprint up stairs and run down, rest 2 min 6.Sprint up stairs and run down, rest 2 min 7.Sprint up stairs and run down, rest 2 min 8.Sprint up stairs and walk down, rest 1 min Set 2 4 sets of 5: Sprint up the stairs and run down stairs. 1 min between each rep and 3 min between sets Set 3 Larger stadium steps Double leg hops up 6 stairs. Concentrate on doing them as fast as possible. Walk down and rest 90secs. Repeat X 5.

7 Hill Sprints (Not steep), 35m in length (Concentrate on turning legs really fast) Warm up 1. Sprint up hill. Walk back full recovery 2. Sprint up hill. Walk back full recovery 3. Sprint up hill. Walk back full recovery 4. Sprint up hill. Walk back full recovery 5. Sprint down hill, walk back full recovery 6. Sprint down hill, walk back full recovery 7. Sprint down hill, walk back full recovery 8. Sprint down hill, walk back full recovery 9. Sprint down hill, walk back full recovery sets of 4: Sprint up the hill and jog back. 1 min between each rep and 3min between sets. WARM DOWN (STRETCH) Fartlek 5 min warm up at a slow pace 1 min run 1min jog- do this 1 min run, 1min jog for a total of 10 min 30 sec run 30 sec jog- do this 30sec run, 30sec jog for a total of 10 min 15 sec run 15 sec jog- do this 15 sec run, 15 sec jog for 5 min 5 min cool down at a slow pace

8 Speed Endurance 1 [Sprint 100 meters, walk 50m, sprint 50m] 45 sec X 10 Bench jumps to exhaustion X 2 2min between Speed Endurance 2 5m Shuttles 1. Mark out 5m intervals, starting at 0m and going to 25m (Touch with foot only) 2. Run at 90% of full pace from the 0m mark to the 5m mark and back, then to the 10m mark and then back to the 0m mark. Continue this scheme till you reach the 25m mark. 3. You should reach the 25m mark within 35secs and then rest 35 secs before starting again 4. Complete 4 X 5 shuttles. Only touch with foot 20m Shuttles 1. Mark out 20m 2. Run 10 shuttles (10 X 20m) in under 60secs sec 4. Complete 8 Speed Endurance 3 [Sprint 25m, Jog 25m, Sprint 25m, Walk 25m] X 18 NO REST (Walk is the recovery) 400m sprint X 2, rest 4min Bench jump to exhaustion X 2 (1min rest between bench jump sets)

9 Speed and Agility 1 5 X 10m sprints 5 X 15m sprints 5 X 20m sprints Full recovery after each Lateral Jumps Start in an athletic stance and jump laterally to one side as far as you can and then immediately jump back to starting position. Continue to jump back and forth for 20 repetitions. Repeat X 3, rest 1min between. Single leg hops Single leg hops over cone: Stand on one leg and proceed to hop back and forth over the cone for 10 reps. Repeat with other leg. Repeat X 3, rest 1 min Acceleration 5m Acceleration, touch floor and race back, rest 15 sec and repeat X 5 5m Acceleration, 1 push up and race back, rest 15 sec and repeat X 5 5m Acceleration, 2 tuck jumps and race back, rest 15 sec and repeat X 5 Anaerobic O O O O O 0m 5m 10m 15m 20m Run to 5m and back, 10m and back, 15m and back, 20m and back. Start every 60 seconds. The faster you run, the longer the rest. Repeat X 4 sets.

10 Speed 15m 80%, 15m 100%. Full recovery Acceleration O 3m O 1. Forward sprint, backwards pedal, forwards, backwards, forwards, backwards. 15 sec. Repeat X 6 2. Sideways, Sideways, Sideways, Sideways, Sideways, Sideways. 15 sec. Repeat X 6 Ladders 1. 5m Acceleration, One foot high knees each block forward, walk back X m Acceleration, One foot each block backward, walk back X m Acceleration, Hop scotch forward, walk back X m Acceleration, Hop scotch backward, walk back X m Acceleration, Snake (S) forward, walk back X m Acceleration, Snake (S) backward, walk back X m Acceleration, 1 leg Hop, walk back X 4 (2 left, 2 right) Speed 15m Sprint, stop dead wait 3sec and accelerate back. 20 sec X 8.

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