PSA REVOLUTION U13 BOYS

SUMMER FITNESS SCHEDULE

Revolution General Warm-up

1 mile jog

Full body stretch

3 x 30m High Knees

3 x 30m Heel Glutes

3 x 30m Carrioccas

3 x 30m ½ Speed Sprints

Stretch again

Week 1

Monday and Friday

3X30m (45 second rest between reps)

3X60m (45 second rest between reps)

3X90m (45 second rest between reps)

Wednesday (speed-endurance)

Use a 3:1 Rest Ratio (ex. if it takes 30seconds to run 150m, then rest for 1:30 before the 200m)

50m-100m-150m-200m-150m-100m-50m

Repeat the pyramid one more time

Week 2

Monday and Friday

5X30m (45 second rest between reps)

5X60m (45 second rest between reps)

5X90m (45 second rest between reps)

Wednesday (speed-endurance)

Use a 2:1 Rest Ratio (ex. if it takes 30seconds to run 150m, then rest for 1:00 before the 200m)

50m-100m-150m-200m-150m-100m-50m

Repeat the pyramid two more times

Week 3

Monday and Friday

6X30m (30 second rest between reps)

6X60m (30 second rest between reps)

6X90m (30 second rest between reps)

Wednesday (speed-endurance)

Use a 2:1 Rest Ratio (ex. if it takes 30seconds to run 150m, then rest for 1:00 before the 200m)

50m-100m-150m-200m-250m-200m-150m-100m-50m

Repeat the pyramid two more times