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RS Performance Training

Fine Tuning Phase 3 Training for EIA

January – Mid February

4 sessions per week 

  • 2 x Endurance 2.5 hours. Keep a mixture and try to do 1 hour with day bag on back. 
  • Strength 4×12. Adapt exercises slightly from previous weeks.  
  • Interval– challenging the body’s energy systems and work output. 
  • Continue stretching and mobility 

Strength

Warm up:

Dynamic movements 

Agility – Bunny hops

Balance – B/W Squat on bosu

Hip Mobility – Hip open and close gates 

4×12

Walking lunges on incline on treadmill or rotation over lead leg

Side lunge with 1 foot on glider (hip stability)

Hamstring curls

TRX S/A Body row

Squat and press

Tricep dips feet on gym ball

Plank front reach

Russian twist on bosu

X Scorpion 

Cool down and stretches:

Full body stretch

5mins mobility with roller and trigger point ball 

Interval 

20 seconds work, 10 seconds rest, x4 of each move and then on to next move. Repeat 3 times. 

  1. Forward and back bunny hops
  2. Low twist jumps
  3. Star jumps 
  4. 4 way hops
  5. Hill sprint/mountain climber

Mid Feb – Event

Have 10 days or so of scaling the training back and getting ready for the event. 

  • 2 x Endurance 1 hour 
  • 1 x Strength 4 x 15 – lighter loads but keeping the muscles working
  • Continue mobility and injury prevention 

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