- Group warm up
- Split squad into 2 groups (n-16)
- 1 group doing small sided games/group 2 doing speed and power (switch after 25 minutes)
- Squad comes together and completes longer intervals 9 4x4minutes@90-95%max H/Rate with 2 minute recovery)
- Group cool Down
Now if you know me you may ask those intervals seem quite long and I agree. It is a well published protocol that is reported to increase Vo2 by approx 10% after 8 weeks of 2 sessions/week. I do think it is long and I only used it for 4 weeks in combination with a shorter protocol that I developed. We used this shorter protocol 2 x/week thus Session 1 and 3 ws the longer protocol and session 2 and 4 the shorter.
5 sets of (5 x 20m) 25s work 25 s recovery
2 min rest
6 sets (5 x 15m) 20s/20s
2 min rest
7 sts (5 x 10m) 15s/15s
These intervals are to be completed at 100% and are very specific because they involve the turns and are a sprint
These sessions were preceeded by agility work and ball mastery activities
Stabilty and co ordination were work on every session.
Again if you want detail please email me
At the completion of this 4 week block there was a 7.8% improvement in VO2 with the team average now being of 60 which is great for this time of year and also for a emi professional outfit