Anaerobic Capacity Dp

Question 1

Weight training

Answer 1

3x8-15 reps of each. Focus on gluteus maximums, quadriceps and gastrocnemius.
Train and strengthen fast twitch muscles to be resistant to fatigue

Question 2

Block 1: anaerobic power intervals

Answer 2

1. 8x5 secs at 100% with 1 min rest between reps and 5 per set
2. 5x10secs at 100% with 2 min recovery

Question 3

Block 2: anaerobic capacity

Answer 3

1. 6x30 secs at 80% with 2 min jog recovery.
2. 6x60 secs at 70% with 3 min jog recovery

Question 4

Block 3:

Answer 4

1. 10,40,10 x4 with 3 sets