Sample Programme to Increase Your Maximal Aerobic Speed
Maximal aerobic speed, otherwise known as MAS, is a useful tool for measuring performance, training prescription, and monitoring training loads. Finding the most effective and time-orientated methods for developing an athlete’s aerobic power is of great importance, and training prescription based on MAS may facilitate these types of improvements. Lockdown provides us with an opportunity to improve of Aerobic power, take this opportunity to raise your hockey fitness standards.

Sample Programme to Increase Your Maximal Aerobic Speed

Week 1 – Test 1500 m Running Test
Monday Tuesday WednesdayThursdayFriday Saturday Sunday
1500 m Test      
4 minutes on 3 minutes on 
2 minutes off 1 minute off
  
3 reps4 reps
Week 2
Monday Tuesday WednesdayThursdayFriday Saturday Sunday
4 minutes on 3 minutes on 5 minutes on 1 minute on 
 2 minutes off 1 minute off 2 minutes off1 minute off 
    
5 reps6 reps4 reps8 reps 
    
   2 sets 
   Rest for 3 minute between sets
Week 3
Monday Tuesday WednesdayThursdayFriday Saturday Sunday
 5 minutes on1 minute on 3 minutes on  30 seconds on  
 2 minutes off1 minute off 1 minute off30 seconds off 
  6 reps 
4 reps4 reps  4 reps 
 2 sets  4 sets 
 Rest for 3 minute between sets 2 mins rest between sets
Week 4 
Monday Tuesday WednesdayThursdayFriday Saturday Sunday
30 seconds on   1 minute on 2-3km jog 
 30 seconds off 1 minute on 1 minute off 
 1 minute off  
6 reps  6 reps 
3 sets 8 reps 3  sets 
Rest for 3 minute between sets2 sets Rest for 3 minute between sets
 Rest for 3 minute between sets 
Week 5 – Re- Test 1500 m Running Test – Has it improved?
Monday Tuesday WednesdayThursdayFriday Saturday Sunday
  5 minutes on    1500 m Test
1 minute on 2 minutes off2-3km jog
1 minute off   
 4 reps 
8 reps   
2 sets   
Rest for 3 minute between sets  

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