Cardio Program

[Rix]

Football, Hockey, Lacrosse cardio-program
3 times a week, this is the first sceance

1) 3-4 min. of joggin
2) Stretching

3) 30 sec. jogging
4) acceleration for 5 sec.
5) 30 sec. jogging
6) acceleration for 5 sec.
7) 30 sec. jogging
8) acceleration for 5 sec.
9) 30 sec. jogging
10) acceleration for 5 sec.
11) 30 sec. jogging
12) acceleration for 5 sec.
13) 30 sec. jogging
14) acceleration for 5 sec.
15) 2 min. jogging

16) do 4 times #3 to #15
17) stretching

Time : 20-25 minutes

[Rix]

The 2nd sceance

1) 3-4 min. of joggin
2) Stretching

3) 30 sec. jogging
4) acceleration for 6 sec.
5) 30 sec. jogging
6) acceleration for 6 sec.
7) 30 sec. jogging
8) acceleration for 6 sec.
9) 30 sec. jogging
10) acceleration for 6 sec.
11) 30 sec. jogging
12) acceleration for 6 sec.
13) 30 sec. jogging
14) acceleration for 6 sec.
15) 30 sec. jogging
16) acceleration for 6 sec.
17) 2 min. jogging

18) do 4 times #3 to #17
19) stretching

Time : 25-28 min.

[Rix]

3rd sceance

1) 3-4 min. of joggin
2) Stretching

3) 30 sec. jogging
4) acceleration for 7 sec.
5) 30 sec. jogging
6) acceleration for 7 sec.
7) 30 sec. jogging
8) acceleration for 7 sec.
9) 30 sec. jogging
10) acceleration for 7 sec.
11) 30 sec. jogging
12) acceleration for 7 sec.
13) 30 sec. jogging
14) acceleration for 7 sec.
15) 30 sec. jogging
16) acceleration for 7 sec.
17) 30 sec. jogging
18) acceleration for 7 sec.
19) 2 min. jogging

20) do 4 times #3 to #19
21) stretching

Time : 27-30 min.

[RattlersVenom3]

Wow thats alot i try that

[RattlersVenom3]

Whats the difference of this and #3

[RattlersVenom3]

besides the time

[Rix]

more time...and more # to do

[Rix]

give me some feedbacks

[Longest]

Rix
After you accelerate for 5 seconds, do you hold that speed for 30 or do you drop back to the jogging speed?

Dan

[Rix]

drop back to the jogging speed
it kinda stimulates the intensity of Lacrosse :
high intensity - low intensity

[Dpolelax]

could you also do the running exercise where you sprint down the long sections of the track and jog the short? or would you reccomend this. your way seems to be more jogging while mine is more sprinting.