Indoor/Outdoor Workouts for Maximum Strength/Speed

(High zone training)

• Ice hockey

• Basketball

• Squash

• Short indoor trainer workouts with 20 second intervals every 4 to 5 minutes, accelerating in a large gear

• Weights for maximum strength (build from sets of 10 to 12 down to 3 to 5 reps)

• Treadmill strides (short workouts with short intervals of 10 to 20 seconds on an incline with lots of rest)

• Circuit training for run/bike incorporating short strength endurance intervals with strength exercises

These workouts are shorter and have very short, high-intensity intervals that improve technique, speed, skill and maximum strength. Warm up for 10 to 20 minutes, then get into a few intervals and warm down for 5 to 10 minutes. Short and sweet allows you to maintain high quality intervals. The efforts should be 30 seconds or less, with lots of rest, ideally using a 4:1 (or more) rest to work ratio. A small amount of volume of these intervals goes a long way – even two minutes total of this work will keep you in touch with maximum strength and speed as you are building your engine.