Hockey Session (Senior): Bike Conditioning & Recovery Sessions (Start Time: 2015-12-10 13:35:00)
Profile Summary
| Name: | Lizzie Fluke |
|---|---|
| City: | Edinburgh |
| Country: | United Kingdom |
| Membership: | Adult Member |
| Sport: | Hockey |
Description
These sessions are comprised of high intensity intervals and low intensity intervals. High intensity sessions will be completed on your high intensity and volume days and your low intensity intervals will be completed on your low intensity and low volume days.
Low intensity sessions allow your body to recover and adapt from high intensity sessions. By alternating high and low days and a variety of intensities, it is much better than hard most of or all of the time. By allowing for low days, we can keep intensity, speed and power high on high days and low days allow for super-compensation. This should increase the quality of the work.
If fatigue starts to accumulate, instead of training in a high intensity zone, athletes can end up in the middle, no-mans land, not enough for adaptations in performance, nor low enough to stimulate recovery/regeneration. Athletes find that the only way to complete high intensity sessions is to TURN THE POWER DOWN. This means athletes end up in Bear Grylls survival mode, doing the bare minimum to get through it with no technical quality. In order to complete high intensity work, we must go low!
Goal: High low conditioning/programming will allow you to complete more high intensity actions, at the right time, at the right frequency, for longer!
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Scottish Hockey Men's U21/Development
Record your average session power output on Watt Bike
Wear heart rate monitor if you have one
1. Bike Interval 1 (Watt Bike/Keiser/Spin Bike) All out effort
10 on 50 off
20:40
30:30
40:20
50:10
2 mins set rest
Complete 4 sets
Total Work: 28 Mins
2. Bike Interval 2 (Watt Bike/Keiser/Spin Bike) All out effort
15 on 15 off
20:40
30:15
40:20
50:10
2 mins set rest
Complete 4 sets
Total Work: 25 Mins
3. Bike Interval 3 (Watt Bike/Keiser/Spin Bike) 95-115% intensity
1 min on 3 mins off
Complete 5 reps x 2 sets
Total Work: 40 Mins
1. High Resistance Intervals (HRI) Bike All out effort
Goal: Improves endurance of fast twitch fibers
2x 8 reps, 10 seconds as hard as you can & 1min off between reps, or before repeating, heart rate should drop to 130-140bpm. Resistance should be high with bum off seat.
Set rest 4 minutes, resistance off, easy spin.
Total Work: 25 mins
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Scottish Hockey Men's U21/Development
Bike Tempo Session Options (Choose any of the following)
Wear heart rate monitor if you have one
1.Medium Resistance.1 set of 8x4 minutes, 2.30 minutes rep rest. i.e. 4 minutes on 2.30 secs off
Total Work: 50mins 40 secs
2.Medium Resistance.1 set of 8x3 minutes, 1.5 minutes rep rest. i.e. 3 minutes on 90 secs off
Total Work: 44mins
3.Medium Resistance.1 set of 10x 2.30 minutes, 1.5 minutes rep rest. i.e. 2.3 minutes on 90 secs off
Total Work: 31mins 20 secs
All Tempo sessions must be 70% max heart rate or take approx 35/40 beats off max heart rate i.e if max heart rate 174, tempo would be 130bpm.Or at 70% intensity.
Bike Cardio Output Session (HR 130-150bpm) or
If you don't wish to use a bike, then any of the following will do, so long as heart rate range is 130bpm-150bpm or at 65-70% intensity.
Swim, Skipping, Shadow Boxing, Pad/heavy bag work, Med ball circuits, cross trainer, versa stepper. Hockey ball & stick skill work.
1.Medium Resistance.1 set of 8x5 minutes, 2.5 minutes rep rest. i.e. 5 minutes on 2.30 secs off
Total Work: 60 mins