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Strength – spend 15-20 min working up to a heavy barbell shoulder to over head
- start with a few sets of barbell strict shoulder press then work your way to push press until you reach a heavy 2 rep
rest 3 min
up right row
4×8
- these are slow and controlled
- go lighter and squeeze for 1 sec at the top
rest 4 min
Stamina – complete the list either on a treadmill or outside
1600m run (1 mile) rest 4 min
800m (1/2 mile) rest 3 min
400m rest 2 min
200m
- you can place a cone @100m and use for all runs (100m is 130 walking paces)
- perform as a tempo run and alternate every 200m
- for the 1600m, run 200m fast and job for the next 200m
- repeat cycle for all runs