Bike Interval Workout

LEVEL 4
Minute 1-5: warm-up

LEVEL 6
Minute 6: 30 sec above 100 RPM, 30 sec above 80 RPM
Minute 7: 30 sec above 100 RPM, 30 sec above 80 RPM
Minute 8: 30 sec above 110 RPM, 30 sec above 90 RPM
Minute 9: 30 sec above 100 RPM, 30 sec above 70 RPM

LEVEL 7
Minute 10: 30 sec above 100 RPM, 30 sec above 90 RPM
Minute 11: 30 sec above 100 RPM, 30 sec above 90 RPM
Minute 12: 30 sec above 110 RPM, 30 sec above 90 RPM
Minute 13: 30 sec above 120 RPM, 30 sec above 100 RPM

LEVEL 8
Minute 14: 30 sec above 100 RPM, 30 sec above 90 RPM
Minute 15: 30 sec above 100 RPM, 30 sec above 90 RPM
Minute 16: 30 sec above 110 RPM, 30 sec above 90 RPM
Minute 17: 30 sec above 120 RPM, 30 sec above 100 RPM

LEVEL 9
Minute 18: above 80 RPM
Minute 19: as hard as you can

LEVEL 3
Minute 20-25: cool down, RPM below 60

Aquatic Core Workout

Level I

Shallow Pool:

Standing crunch with medicine ball 3x15

Standing diagonal crunch with medicine ball 3x15

Standing Russian twists with medicine ball 3x15

Pelvic rolls on side of pool 3x30

Lunges forward/backwards 3x20

Squats 3x10

Donkey kicks holding onto wall 3x20

Side shuffles both ways 3x20

Deep Pool (wearing aqua-jogger):

Single leg lifts at 90/90 3x15

Reverse crunch with ball 3x20

Reverse diagonal crunch 3x20

Kicks with legs at 90/90 3x30”

Sprint/Jog: 10’= 30”/30”

Level II

Shallow Pool:

Medicine ball lifts (squat to standing position) 3x15

Diagonal medicine ball lifts 3x15

Pelvic rolls with noodle 3x30

Lunges forward/backwards 3x20

Squats with medicine ball 3x10

Jump Training Program Example

 Level 1

Jump Rope 200 reps

·       Begin with 2 foot hops

·       Progress to alternating feet, skiers, side to side, and single leg hops as tolerated

Quick Box Jumps (8 inch box)

·       Up-Up-Down-Down 2x15 reps

·       Switches 2x15 reps

·       Quick Jumps 2 feet- 2x15 reps

Two Foot Box Jumps (12-18 inch Crown Gym Mat Boxes) 3x10 reps

·       Take off with both feet

·       Use your arms

·       Concentrate on sticking the landing

·       Land with soft knees

Level 2

Depth Jumps 4x8 reps

·       Stand on 12 inch box. Step off and as soon as you hit the ground, explosively jump onto a higher box (18-24 inches)

·       Spend as little time on the ground as possible

·       Concentrate on your landing

Practice Vertical Jump 4x5reps

·       Feet hip width apart

·       Hands at shoulder level

·       Explosively dip and jump straight up. Reach and extend with your dominant arm

Jump Rope-same as level 1, but progress to more advanced exercises

Quick Box Jumps-same as level 1

Level 3

Hurdle Hops x5

·       Stand on 12 inch box. Step off and jump over a series of adjustable hurdles

·       After jumping over the last hurdle do a long jump as far as possible

·       Stick the landing

Tuck Jumps 3x15 reps

·       Jump explosively with both feet, bringing your knees to chest and getting gas high as possible

·       Be quick off the ground and use your arms

Standing Long Jump x3

·       Drill is done form one end of the platforms in the weight room to the other

·       Try and get to the end in as few jumps as possible

·       Recover after each jump, reset, and explode out as far as possible

·       Use your arms, stick the landing

Single Leg Explosive Jumps 3x10 reps each leg (advanced)

·       Start with one leg on a 12-15 inch box (you want the quad close to parallel to the ground)

·       Explosively jump us, getting as high as possible

·       Switch legs in midair so that you come down with the opposite leg on the box

·       Drive up explosively with the opposite leg

·       Repeat until prescribed reps are completed

Jump Training Program Example

Phase I

Week 1: 

1. 180 Jumps: 
1. 2 foot jumps
2. rotate 180 degrees in midair
3. hold landing 2 seconds, then repeat in reverse direction
4. 1 x 6
2. Bounding in place: 
1. jump from one leg to the other
2. straight up and down
3. progressively increasing rhythm and height
4. 2 x 15
3. Jump, Jump, Jump, Vertical: 
1. three broad jumps with vertical jump immediately after landing the third broad jump
2. 1 x 5
4. Broad Jumps
1. as far as possible, hold landing 5 seconds
2. 1 x 5
5. Wall Jumps, Ankle Bounces:
1. with knees slightly bent and arms raised overhead
2. bounce up and down off toes.
3. 3 x 15 seconds 

Week 2: 

1. 180 Jumps:
1. 2 foot jumps
2. rotate 180 degrees in midair
3. hold landing 2 seconds
4. then repeat in reverse direction
5. 1 x 6
2. Bounding in place:
1. jump from one leg to the other, straight up and down
2. progressively increasing rhythm and height
3. 2 x 15
3. Jump, Jump, Jump, Vertical:
1. three broad jumps with vertical jump immediately after landing the third broad jump
2. 1 x 5
4. Broad Jumps
1. as far as possible, hold landing 5 seconds
2. 1 x 5
5. Wall Jumps, Ankle Bounces:
1. with knees slightly bent and arms raised overhead, bounce up and down off toes
2. 3 x 20seconds

Week 3: 

1. 180 Jumps:
1. 2 foot jumps, rotate 180 degrees in midair
2. hold landing 2 seconds, then repeat in reverse direction
3. 1 x 8
2. Bounding in place:
1. jump from one leg to the other, straight up and down
2. progressively increasing rhythm and height
3. 2 x 20
3. Jump, Jump, Jump, Vertical:
1. three broad jumps with vertical jump immediately after landing the third broad jump
2. 1 x 6
4. Broad Jumps
1. as far as possible, hold landing 5 seconds
2. 1 x 6
5. Wall Jumps, Ankle Bounces:
1. with knees slightly bent and arms raised overhead, bounce up and down off toes
2. 3 x 30seconds

Phase II

Week 4: 

1. Bounding for Distance:
1. start bounding in place and slowly increase distance with each step, keeping knees high
2. 3 x 15
2. 360 Jumps:
1. 1 x 10
3. Wall Jumps:
1. 4 x 30 seconds
4. Scissor Jumps:
1. start in stride position with one foot well in front of the other
2. jump up, alternating foot positions in midair
3. 1 x 12
5. Single Legged-Jumps Distance:
1. one legged hops for distance, hold landing, knees bent for 5 seconds
2. 1 x 5 

Phase III

Week 5: 

1. Bounding for Distance:
1. start bounding in place and slowly increase distance with each step, keeping knees high
2. 3 x 15
2. 360 Jumps:
1. 1 x 10
3. Wall Jumps:
1. 4 x 30 seconds
4. Scissor Jumps:
1. start in stride position with one foot well in front of the other
2. jump up, alternating foot positions in midair
3. 1 x 15
5. Single Legged-Jumps Distance:
1. one legged hops for distance, hold landing, knees bent for 5 seconds
2. 1 x 6

Week 6: 

1. Bounding:
1. 3x’s through
2. Wall Jumps:
1. 4 x 15 seconds
3. Squat Jumps:
1. standing jump raising both arms overhead
2. land in squatting position touching both hands to the floor
3. 1 x 6
4. 360 Jumps:
1. 1 x 10
5. Scissors Jumps:
1. start in stride position with one foot well in front of the other
2. jump up, alternating foot positions in midair
3. 1 x 12
6. Hop, Hop, Stick:
1. single-legged hop, stick second landing for 5 seconds
2. increase distance of hop as technique improves
3. 1 x 8

Week 7: 

1. Bounding:
1. 3x’s through
2. Wall Jumps:
1. 4 x 15 seconds
3. Squat Jumps:
1. standing jump raising both arms overhead
2. land in squatting position touching both hands to the floor
3. 1 x 6
4. 360 Jumps:
1. 1 x 10
5. Scissors Jumps:
1. start in stride position with one foot well in front of the other
2. jump up, alternating foot positions in midair
3. 1 x 12

6.      Hop, Hop, Stick:

a.     single-legged hop, stick second landing for 5 seconds

b.     icrease distance of hop as technique improves

c.     1 x 8

Week 8: 

1. Bounding:
1. 3x’s through
2. Wall Jumps:
1. 4 x 15 seconds
3. Squat Jumps:
1. standing jump raising both arms overhead
2. land in squatting position touching both hands to the floor
3. 1 x 6
4. 360 Jumps
1. 1 x 10
5. Scissors Jumps:
1. start in stride position with one foot well in front of the other
2. jump up, alternating foot positions in midair
3. 1 x 12

6.     Hop, Hop, Stick:

a.     single-legged hop, stick second landing for 5 seconds

b.     increase distance of hop as technique improves

c.     1 x 10