Ben V  Training Targets by Nov 2018

  • small increase (2kg) in upper body muscle (93kg with abdominal fat 10mm, currently 17mm)
  • top speed over 9.2 m/sec (current 8.8)
  • improve ball in hand acceleration (Type 3 Tabatas will help)
  • level 3 core & trunk integrity (blue belt)
  • advanced hip lock exercises weekly

Volavola Strength Program - Fiji

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:

https://speedpowerplay.com/wp-content/uploads/2018/06/Volavola-Strength-Program-MAY-18.pdf

Volavola Running Programs - Fiji

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.

https://speedpowerplay.com/wp-content/uploads/2018/06/Volavola-Running.pdf

Fijian Tabata Circuit

Do these circuits when you dont go to the gym or run. ie: early morning circuit then day off.

Dont have to be exactly the same as the video. If you dont have equipment, just use exercises you know.

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.

Fiji Tabata 1 – Mobility

Fiji Tabata Type 1 – Mobility (No equipment)

Fiji Tabata 2 – Hip Lock & Trunk Integrity

Fiji Tabata Type 2 – Hip lock & trunk (no equipment)

Fiji Tabata Type 3 – Dynamic Systems (this is harder)