This is a simple strength program to keep moving forward on your lower body strength, and also volume to re-develop upper body musculature. Each time you go to the gym, just alternate the program.
Click below for strength program:
Some simple running sessions, for beach and field. I have included speed and a bit of fitness in each sessions.
Its simple stuff but will keep you in shape. Running with the arms in strange positions make your hips work harder.
This is assuming the achilles is no problem. Dont think the sand will be a problem, it should be eaier on the achilles.
We can do the rotuines with just a wall or a tree. Rest 1 minute after each round. Aim for 2 mobility rounds, then 2 hip lock and core rounds.
The Type 3 Dynamic Systems circuit is pretty hard. But it is the kind needed to improve your acceleration.
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