Nike Academy: Winter Training – Speed
Within that seven day period you can have detraining effects on strength and power output and then after about two weeks, 20% losses within your aerobic function. The winter period actually offers a really good time to manage your body so when you come back we actually see improvements in fitness. Adam’s a new recruit to the Academy and he’s going to be coming in after the Christmas period, so we have to show him his programme that prepares him in the right way to come into the Academy. Off we go! Come on then! Nice and powerful, strong. Good. Efficient turn. Get to that ball we’re going to go finish. Back up to the next cone. Come on! Come on! Keep working! Good! Ten seconds we’ve done already, come on! Turn again, come on! Powerful, strong, all the way through! Stride it out, good finish, good finish! Good, relax. Bang on 30 seconds, well done. Four to five repetitions, then we’d have a three-minute rest, and then we’d go again and we’d do three sets. Accelerate all the way through the cones and then it’s a walk recovery. Go! Good, so a nice easy ten-second walk recovery. Go! Come on. All the way through. Powerful, powerful! Very good. Twenty seconds, walk recovery. Go! Come on then, powerful, all the way through, all the way through. Good Adam, very good. Thirty seconds walk recovery then. Within one set we would do each distance five times and we would do three sets of this exercise so after that 30 second rest period we’re back down here, and then we’re going again. Next drill is forty metres across the box. Big step, first step nice and powerful. Try and stay low for that first transition through. Go! Come on. All the way through. Go on then, all the way through then. Keep going, keep going, keep going! Good! As soon as you hit that line it’s a walk recovery back. That’s up to two-to-three minutes and that allows you then to produce your next maximal powerful repetition. A lot of these drills can be done by the individual and you don’t need the team around you. It also gives you that motivation when you’re coming back after the Christmas period to get back onto the balls again and work extra hard in the training session.