Interval Training for Advanced Athletes

We recently conducted one of our Saturday morning training sessions. These sessions are usually sprinkled with a blend of professional (NFL), College (Ohio State, Purdue, Boston College, etc) and High School athletes. Many of these athletes, both men and women, are elite and in exceptional physical condition. Some are trainees under the guidance of Ted Lambrinides PhD, Director of The Workout @Covington in the shadows of Paul Brown Stadium, just across the river from Cincinnati, Ohio. I'll elaborate on this training facility on a future post.

Our training sessions always begin with a Dynamic Warm-up. This would include many or all of the following exercises:

Half Speed 50yd jogs

Back Pedals  4x10yds

Three step walking Lunge w/twist  1x 15yds and return

3 step Squat grab back of ankles...repeat ....1x 15 yds and return

walking side lunge

walk 3 steps: hands to turf: alternate legs back as high as possible

Then, we progress to the real deal.... the heart of the workout. The Interval Training Segment. Don't eat very much at all prior to attending these sessions and bring plenty of chilled sports drinks!!

Click the thumbnail for a larger view of the photo:

The Workout

This training session is best done on a lined football field. A "Gasser" is performed by starting on the sideline, sprinting across the field and touching the opposite sideline with your foot...then returning to the original sideline, touch that line with your foot and then repeat. One Gasser is equal to approximately 213yds of building speed and then decelerating. A Half Gasser is a sprint across the field and then back.

6x full gassers    (1280yds)

9x half gassers     (960yds)

10x 10yd backward runs   (100yds)

shuffles

carioca

lunges

flexibility

agility ladder

3x 200 yd shuttles  (down the field and back) 60 secs till next shuttle starts (600yds)

mirror drills...+ 60sec squat

That's all!!! Time to go home.... serious rest may include a nice nap to help the recovery.

If you would have any questions regarding this workout, shoot me an email at CoachCfitness@Gmail.com   

Get to The Next Level!

C