The purpose of this phase is to concentrate on increasing your metabolic efficiency (i.e. your 'stamina'). Essentially this will involve high volume, low intensity exercise. Although I consider this quite a monotonous part of fitness, this is probably the most important part, as it will directly impact on your performance on all the other areas of your programme. As we get closer to the first league game, our volume will decrease and our intensity will increase.

03/08/2015 - 09/08/2015 WEEK 1

Session 1
Activity Target Recovery
4 x 800m 3 mins 2 mins between each

Session 2
Activity Target Recovery
Deep Squats 20 -
Squat thrusts 20 -
Lunges 20 -
High Knee sprints 20 seconds
1 minute Plank 3 1 min recovery between

Session 3
Activity Target Recovery
2 x 800m Miniumum time 2 mins between each
2 x 400m Miniumum time 1 min 30s between each

Session 4
Activity Target Recovery
Deep Squats 20 -
Squat thrusts 20 -
Lunges 20 -
High Knee sprints 20 seconds
1 minute Plank 3 1 min recovery between