we have not been able to train outdoors the last 7 days and next week doesn’t look good either. we have access to a 40m straightaway on a runway surface in our school. any ideas how to replicate the Kit Kat 6x200 workout under these conditions? we have tried downbacks … down and back, down and back @ 90% w/ 3’ b/w sets (4-6 sets). i am a bit afraid of shin problems because of all the stopping. by the way, we are in week 4 of a 12 week outdoor season. usually we do the Kit kat 6x200 once per week for 3 weeks.
Do you have access to treadmills?
no treadmill.
I had this problem last year with my HS team, and couldn’t think of a solution. I’m also interested in this. My kids got pretty good at the following two things:
- Running the length of a gym.
- Crashing into high jump mats that were put against the wall.
Running A’s for the timed at what they would the 200’s at?
go, 10m, 20m, 30m 40m
up and back, so 10m = 20m run.
now, at the start line, is where you do Burpie’s
10m = 1 burpie
20m = 2
30m = 3
40m = 4
basically, do 10m up to 40m, then back down to 10m.
Its harder than it sounds
Progression can be
Normal burpie’s
Push up burpie’s
Med ball with handles push up and jump burpies
then run with the med ball
then run with the med ball above your head
then add a heavier med ball
trust me - its only as hard as you make it - and most dont need to find harder ways to make it hurt.
ok. i kinda like that. this could be a real challenging workout … which we need to improve our fitness for the 400m.
i like the idea of a and b drills for time over the distance. I tried this before and believe me, ya will get lactic and fatigue
Do the drills during the Burpie challange!
I have done something similar, in which kids would go back and forth from the end of the gym to each of the badminton court lines (there were 6 sets of lines they needed to touch). At each set of badminton lines, they would do a set number of burpees (sometimes 1 each, sometimes 2 each, sometimes increasing 1->6, sometimes decreasing 6->1, …
Then we’d do the same thing with push-ups, sit-ups, whatever else I could think of. They got very tired very quickly.
haha, yes, yes they get ‘smashed’.
Also try the following with a med ball
time limit could be 60sec, 2min for fitter and if that length of time fits in your training.
from a squat position touch the med ball to the floor, explode up and off the floor “jump” and at the apex of the jump, throw the ball as hard as you can to the floor, as the ball raises into the air and just starts to fall, re-grab the ball and go down with it, squat style and your back to the start, REPEAT over and over.
Count the reps - creates challenge by counting reps
increadibly hard, i normally leave this till last for my clients, as mostly they are too stuffed after a real hard set to do much else…
an example of when to use, 300-400m rep training but cant go outside - creates lactic
i should make a dvd on some of this stuff?
yes…