Thanks for all the posts guys. Heavy leg work it is. I’m also thinking about doing snerts (sp?). They were invented by a nationals ultimate player and they have been described as death by a guy i know. I’ll see if i can find them.
Found it. If you guys think your in shape, you should try this. It’s supposed to be brutal.
Sprints twice a week. Sprint at least 2-300m, walk 200. Repeat. Also add in a distance day where I run 3-4 miles.
sprints (30-150 at the very top end) at the track and over head shots
Koing
I usually do some type of energy systems work (hill sprints, complexes, LSD, interval runs, etc.) at least 3-4 times a week.
i try to mix it up a lot because I HATE it all!
[quote]masonator wrote:
Sprints twice a week. Sprint at least 2-300m, walk 200. Repeat. Also add in a distance day where I run 3-4 miles.[/quote]
x2 on the sprints … not so much on the distance … I hate distance running with a passion
once a week i have a ‘conditioning day’ on saturday.
tire flips 4x9 (450-550lb tire)
sledge hammer hits 4x20 (8lb sledge)
jump rope 4x80 skips
clean and press 5x5 (135-180lbs+)
kb swings 3x10
ab roller 3x10
then i go to wendy’s to eat. 
Prowler sprints, jump rope circuits, BW circuits, hitting the heavy bag, sledgehammer striking, KBs for time, sandbag lifting/loading/carrying, hill sprints, sled dragging, etc.
Like Alpha said, try to mix it up because it all sucks.
And as you go into a meet, you’ll want to drop (or at least seriously reduce the volume, frequency, and intensity) your conditioning stuff around 4-6 weeks out.
At the end of my session, I currently run intervals for 20 minutes. 2 minutes run at 3% incline, 5 mph and the walk interval is at 1% 3 mph. But, I get off the treadmill for the walking portion and go and do either hang cleans, hang snatch, thrusters, or other exercise for 10 reps at about 50% of my max. Since I hate running, I love doing this type of conditioning since it breaks it up.
Cheers
sprints, why not running fast is fun!
[quote]polo77j wrote:
masonator wrote:
Sprints twice a week. Sprint at least 2-300m, walk 200. Repeat. Also add in a distance day where I run 3-4 miles.
x2 on the sprints … not so much on the distance … I hate distance running with a passion[/quote]
The great thing about middle-distance running (1-4 miles) is that you don’t actually have to do it often to improve times. I’ve found that doing 10 2-300m sprint intervals twice a week has improved my 3 mile time more than actually running 3 miles 2-3 times a week.
Not what you were getting at, but this was just on my mind.
I’m down with gpp. I am currently including 2 cardio sessions and 2 gpp sessions. I also throw in the occasional extra workout.