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Shuttle Run
Stage 3
Level 4 (C)
Day | Level 4 |
|---|---|
Day 1 | High knees: 3 sets of 30-32s, Shuttle run drill: 4 sets of 2 reps, Sprint forward/shuffle back: 3 sets of 2 reps, Squat: 3 sets of 12 squats |
Day 2 | High knees: 3 sets of 25s |
Day 3 | High knees: 3 sets of 30-32s, Shuttle run drill: 4 sets of 2 reps, Sprint forward/shuffle back: 3 sets of 2 reps, Lunges: 3 sets of 12 reps, Calf Raises: 3 sets of 12-15 reps |
Day 4 | High knees: 3 sets of 25s |
Day 5 | High knees: 3 sets of 30-32s, Shuttle run drill: 4 sets of 2 reps, Sprint forward/shuffle back: 3 sets of 2 reps, Squat: 3 sets of 12 reps |
Day 6 | Rest |
Day 7 | High knees: 3 sets of 30-32s, Shuttle run drill: 4 sets of 2 reps, Sprint forward/shuffle back: 3 sets of 2 reps, Lunges: 3 sets of 12 reps, Calf Raises: 3 sets of 12-15 reps |
Level 5 (>C)
Day | Level 5 |
|---|---|
Day 1 | High knees: 3 sets of 32-35s, Shuttle run drill: 4 sets of 2 reps, Sprint forward/shuffle back: 3 sets of 2 reps, Squat: 3 sets of 12 squats |
Day 2 | High knees: 3 sets of 25s |
Day 3 | High knees: 3 sets of 32-35s, Shuttle run drill: 4 sets of 2 reps, Sprint forward/shuffle back: 3 sets of 2 reps, Lunges: 3 sets of 12 reps, Calf Raises: 3 sets of 15-20 reps |
Day 4 | High knees: 3 sets of 25s |
Day 5 | High knees: 3 sets of 32-35s, Shuttle run drill: 4 sets of 2 reps, Sprint forward/shuffle back: 3 sets of 2 reps, Squat: 3 sets of 12 reps |
Day 6 | Rest |
Day 7 | High knees: 3 sets of 32-35s, Shuttle run drill: 4 sets of 2 reps, Sprint forward/shuffle back: 3 sets of 2 reps, Lunges: 3 sets of 12 reps, Calf Raises: 3 sets of 15-20 reps |
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