ESD-Kendra Hendley
The tests to perform on the athletes would be the Beep Test, Cooper, and 300 yd Shuttle.
All three of these would test aerobic capacity and sprint abilities as well. The cooper test
would focus more on the continuous aerobic ability, and the 300 yd shuttle and beep test
would look at a combination of the aerobic and sprint capacity, as well as the aerobic
power output.
Monday: Steady State Intensive (For aerobic power and capacity). I would have them do
2x8 minute runs at 80% MAS speed and 85% MHR. The RPE should be Moderate to
hard with the rest time being 2 minutes. This will assist the athlete with maintaining
aerobic capacity and improving aerobic power since it is at a high speed and intensity
with a high duration.
Tuesday: Interval Extensive (for sprint ability). I would have the athletes perform a 30
second sprint 12 times, with a 30 second active rest period of a walk/light job period. The
total Volume of this would be 12 minutes with a one to one work to rest ratio. The speed
should be 75% Vmax and 100% MAS. Additionally, HRmax at 90% and the RPE at
moderate to hard. This will assist with repeating sprint abilities.
Wednesday: This is a rest day because to help reduce fatigue.
Thursday: Same as Monday.
Friday: Same as Tuesday.
I chose Steady State Intensive because the eight minute runs at a higher intensity will
assist in maintaining aerobic capacity and improving aerobic power. Additionally, I chose
Interval Extensive because it will help repeat sprint abilities with the one to one work
ratio and high speed with the 100% MAS. Also, an adaptation to Interval Extensive is
repeat sprint ability.