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.

Mid Feb – Event

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