GAMBETTA PRESCRIBES HIGH REPS with low weight (meaning greater control) over big heft. Using dumbbells each weighing 10 percent or less of your personal poundage corrects strength asymmetries and allows joints to move freely and with less risk of injury. Body-weight exercises, like pull-ups and squats, are also incorporated. On days that call for dumbbell pull-overs, finish with dumbbell rows, following the same schedule.
SPEED, POWER, AND AEROBIC efficiency are vital components of functional fitness. Extensive-tempo running exercises done at 70 to 80 percent of max exertion amp strength and coordination. Intensive-tempo work done at 80 to 90 percent makes you faster.
8A) 30: Run for 30 seconds, then jog for 30. Finish with a ten-minute cooldown run. Weeks 1 & 2: 9 reps; week 3: 12; week 4: 15; weeks 5 & 6: 18.
8B) FARTLEK: Jog for 20 minutes, evenly mixing in 12 half-to-two-minute hard runs throughout. Run duration is your call, but push yourself.
8C) SPEED: Run for ten seconds, then jog for 90. 1-3 sets of 6-8 reps (add one set and rep each cycle).
8D) 15/15/15: Jog for 15 seconds, run for 15, then sprint for 15.
4 reps; add 2 each week.
8E) HILLSTAIRS: Run 100 yards up a moderately sloped hill, or run up some stairs for 15 seconds. Walk down. Hill: 6 8 reps; stairs: 10.