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Speed Developing Programme

Dynamic Warm-up Followed by: 50m Straight-Leg Shuffles + 50m Low Shuffles + 50m High Knees + 50m Butt-Kicks + 50m Skip for Height + 50m High Front Kick Walking Lunges…

Valentine Rawat 02/02/2012

Hill Sprints Interval Training

Dynamic Warm-up Then: 3×5 minutes round 10x Press-ups 1x Hill Sprint 10x Burpees 1x Hill Sprint 10x High Knees (10 each side) Rest/Recover during each round…

Valentine Rawat 08/09/2011

Super Sprint Training - Build Muscle and Burn Fat

NO COMPROMISE NO RETREAT NO HALF MEASURES Dynamic Mobility Warm-up Then: Straight Incline Sprint Drills – Bounding to Sprints Jog Rack to Recover Low Knees…

Valentine Rawat 25/08/2011

Hill Sprints

Dynamic Mobility Warm-up Then: 1x Right Side Shuffle 5m + Forward Hill Sprint 50m + Jog back to Recover + 1x Left Side Shuffle 5m + Forward Hill Sprint 50m Jog back…

Valentine Rawat 11/08/2011

Split Session - Strength, Outdoor Power Endurance

Morning Session: Dynamic Warm-up Then: Work up to 1x Rep Max Deadlift Increase weight by 10kg per each set Then: 5×8 BB Straight Leg Deadlift/Stiff Leg Deadlift/RDL…

Valentine Rawat 02/06/2011