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I thought I would post a programme sample for those who are wishing to enhance their Anaerobic Energy Systems.  It is predominantly made up of short duration weights, cardio and cross training.  The programme is ideal for anyone who competes in a sport that requires a high Anaerobic Threshold along with the requirement to sustain such intensity for a prolonged period such as Rugby players, Combat Fighters and Tennis players to name just a few. The following programme is split into 3 routines that last for 30 minutes.  People are welcome to perform each Activity on separate days, or for those that are after a challenge and are already at a high level of conditioning, each 30 minute activity can be performed consecutively leading to a 90 minute workout. Activity 1 (30 mins)  Activity 2 (30 mins)  Activity 3 (30 mins)   Activity 1 (30 min Boxing Circuit) A continuous boxing bag circuit and free body weight exercises routine.  Working for 1 minute, with 20 seconds to change stations. Working in the sequence: 1. Bag Work 2. Abdominal Exercise 3. Free Body Weight Exercise (chins/dips/pushups)   Activity 2 (30 min Cardio Circuit) Treadmill 10 mins Level 10 and 15 (1 min intervals) Rower 10 mins (5 times 1 min max effort with 1 min recovery) Target 300m each effort Bike 10 mins continuous Level 6 and 12 (1 min interval) Keep RPm ABOVE 70 RPM   Activity 3 (30 min Resistance Circuit) Perform each exercise set on the minute (1 min to perform the reps including the recovery) Bench Press 8 reps 8 reps 8 reps Incline Fly’s 10 reps 10 reps Incline Dumb Bell Press 20 reps 2 min recovery Barbell Curls 8 reps 8 reps 8 reps Tricep Extension 10 reps 10 reps Dips 20 reps 2 min recovery Bent Over Rows 8 reps 8 reps 8 reps Chins 10 reps 10 reps Cable Rows 20 reps 2 min recovery Seated Shoulder Press 8 reps 8 reps 8 reps Dumbbell Lateral Raises 10 reps 10 reps Seated Barbell Press 20 reps   Good luck with giving this programme routine a shot.              

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