Example Fitness Routines

Below are example fitness routines (running and biking) that will help you to intensify your performance on the pitch. If you have any questions about these examples, please contact Mike Hurd at mikehurd07@gmail.com.

Important: It is CRITICAL you perform "Active Rest," which means a very slow jog between all intervals. This mirrors 7s/15s games and allows your body to deal with the lactic acid buildup in your muscles. 

Note: This is an example of a intense fitness routine - depending on your fitness level, please customize your routine to push yourself at your current ability.

The Dirty Dozen (Running Workouts)
The following is a breakdown of workouts supplied for the Canadian Seven’s Program.  The workouts will be challenging and are in no particular order.  They can be done on the off days from Training to build your fitness base.

1. 300 Metre Intervals:

            Workout:         8 - 10 X 300 Metres.

            * Projected times  42 to 50 seconds

            * Rest - 1:1 (If you find you are not recovering and the quality of your running is falling apart add 1 part rest). How do you know? Heart Rate is not coming down.

2. Hill Intervals:

Note:   Select a hill that is not too steep. (6 - 12 degrees)

           Work up to 4 sets.

Workout:         4 X 30 seconds - 100% effort. As far as you can go each time.  Jog back down - turn and go.

            Rest:                4 minute recovery between sets.

                                    4 x 30 seconds x 4 sets = 16 hill repeats.

3. Aerobic Intervals: 

            Workout:         1 minute on : 1 minute off x 15 reps

                                    Can be done on field, track or stairs.

            Rest:                1 minute

            Intensity:         85 - 100%

4. Race Pace Workout: 

            Workout:         25 min. - hard (race pace)

            Recovery:        5-8 min. slow jog - recovery

                                    10 min - hard as you can go.

            Intensity:         Maintain hardest pace possible.

5. 100 Metre Sets 

            Workout:         5 x 100 x 4 sets.          Total = 20 x 100m.

            Note:               After each 100 m. - jog across width of field - then go again.

            Rest:                After each set of 5 rest for 4 minutes.

            Intensity:         90 - 100%

6. Suicides - Progressives (Don't let the name intimidate you!)

Workout:    Begin at goal line. Sprint 5 metres and touch mark with foot, turn and touch goal line with your foot, turn and sprint to the 10 metre mark and touch line with your foot, turn and touch goal line with your foot, turn and sprint to the 15 metre mark and touch line with your foot, turn and touch goal line with your foot, turn and sprint to 20 metre mark and touch line with your foot, turn and sprint to the goal line to finish. Each set is 100 metres.

            Sets:                12 - 15 sets.

            Rest:                1:3 (three parts rest to one part work)

            Intensity:         100%

            Note;               Keep moving between sets.

7. Ladders:

            Workouts:       1. 25, 50, 75, 100, 100, 75, 50, 25 X 4

                                    2. 100, 200, 300, 300, 200, 100 x 2

                                    3. 100, 200, 300, 400, 500, 400, 300, 200, 100 x 1

            Sets:                Select just one of these three workouts.

            Rest:                Workout 1 - 1:3

                                    Workout 2 - 1:2

                                    Workout 3 - 1:1

                                    * All "Active Rest"

            Intensity:         90% - 100%

            Workout:         150m on 25 seconds. (must be on or under 25 seconds)

                                    At 150m easy jog for 50 seconds - at 300 marker go

                                    hard for 100 metres.

            Sets:                150 hard / 150 easy / 100 hard = 250 metres x 10 reps.

            Rest:                1 minute (at end of each 100m.)

9. 200 Metre Workout:

            Workout:         12 x 200

            Rest:                1:3

            Intensity:         100%

10. 150 Metre Workout: 

            Workout:         16 x 200

                                    16 x 150 metres with 45 seconds rest between each                          150m sprint. "Active Rest"

* 22, 22, 24, 24, 26, 26, 28,28, 28, 28, 26, 26, 24,24, 22, 22 seconds.

            Intensity: Based on time         

11. Mmmm Good!: 

            Workout:         800 Metre Warm up

200, 200, 200, 200, 300, 400, 300, 400, 300, 200
        Walk/ Active Rest for 90 Seconds between.

     Intensity:         Based on time. If you can do the 200’s in 35 sec. The 300 in 55 sec and 400’s in 75 seconds you’re cooking!.

12. 150 at 1:1 

            Workout:         This workout is best done on a field

 800 Metre Warm up

 150 m (length of field and back to halfway 

 50 m recovery. X5

 5 minute rest

Repeat

            Intensity:   1:1 workout rest ratio: 30seconds for the 150s (if it's down and back) is moving!


Bike Workouts

Warm Up:

When you are doing these you should be spinning for 10-12 minutes first to get ready for the workout: Spinning means high Revolutions Per Minute (RPM). Ballpark: 95 -105 RPM

During main part of workout or intervals you should be at least over 90 RPM.
Why? Because for a untrained cyclist you can put a lot of stress on your knees by going into a 70-85 RPM range.

Note: These are assuming you are using a stationary bike. The warm up's are not built into these workouts. 

Here is a few you can try:

Workout #1

8 - 10 x 3 min. with a easy 1.5 min. spin in between. Hard on the 3 min.

Cool Down - 5 min. spin.

Workout #2

8 x 3 min. = 24 min. - 1 min. break between sets. Sprint last 30 sec. of each 3 min. segment to get heart rate to 170 bpm.

Workout #3

 Long Intervals:

AT - Anaerobic Threshold - best way to determine yours is to note the highest heart rate you can sustain for half an hour ( for instance in a 12 K time trial)

After warming up, complete 5 minutes at AT (Anaerobic Threshold), then recover for 5 min by pedaling at roughly 60% of max (about 130 bpm). Do 5 of these, then cool down.

Workout #4

Short Intervals:

After warming up do 2 minutes at AT, then 2 minutes recovery; 1;45 at AT; 1:45 recovery; 1:30 at AT; 1:30 recovery - so on to zero. Pedal easy for 5 - 10 min. and then do another set. Start each of these intervals out of the saddle. Also, you may need to use a bigger gear toward the end of the set. Once you get to 30 seconds, it's basically a sprint.

Workout #5

Sprints:

Sprints help develop your anaerobic engine and explosive power. These short efforts develop your ability to work with energy in the muscle cells.

NOTE: You will need to improve coordination for high-speed spinning. When you top out you can be turning at 140 bpm.

After warming up make an all-out 30 second effort. Rise out of the saddle to get on top of the gear, then sit. Recover completely by pedaling easily for 5 minutes. Do 10 of these all out efforts. Then cool down.

Workout #6

Aerobic Training:

This workout involves riding steadily for about 45 minutes (excluding warm-up and cool-down) at about 5 bpm below AT. This is like a time trial effort - wear your bike shorts or your ass will be like Sluggo's favorite meal hamburger helper.

Workout #7

Other Intervals:

Alternate 30 seconds of fast spinning /30 seconds of easy spinning - for 20 to 30 minutes. Warm down.

Workout #8

Pyramid

Spin 1 min. fast/ 1 min. easy; 2 min. fast/2 min. easy/ 3 min. fast/3 min easy; 2 min. fast/2 min. easy; 1 min. fast/1min. easy/

Note: Raise your heart rate to the 85 to 95 percent range during surges.

Variations: On all these workouts - instead of spinning faster during some surges, simulate hills by shifting to a higher gear and standing out of the saddle to pedal. Concentrate on maintaining a steady cadence for each hill.