Sunday Evening - Weights/Sprint Drills etc.
Very similar to yesterday but with a little clearer
idea as to the order and amount of each exercise.
Various exercises using weights and machines to improve
overall strength using the breaks between each to warmup
with sprint drills (high knees/bum kicks/goosesteps etc)
Around 500m slow jogging to warmup followed by -
5 x double stepladder runs concentrating on very fast turnover
1 x 120 goosesteps followed by around 500m slow jogging to
cooldown and finish.


Saturday Evening - Weights/Sprint Drills etc.
Various exercises using weights and machines to improve
overall strength using the breaks between each to warmup
with sprint drills (high knees/bum kicks/goosesteps etc)
Around 500m slow jogging to warmup followed by -
5 x double stepladder runs concentrating on very fast turnover
1 x 100 goosesteps followed by around 500m slow jogging to
cooldown and finish.