David Beckham’s Workout Routine
WEEK 1
Beckham’s Workout
5-minute run
Intensity: 85% MHR
Rest: 4 minutes
Sets: 3
Your Challenge
5-minute run
Intensity: 75% MHR
Rest: Until your heart rate is 60% of your MHR
Sets: As many runs as you can do in 30 minutes
WEEK 2
Beckham’s Workout
2-minute run
Intensity: 90% MHR
Rest: 2 minutes
Sets: 7
Your Challenge
3-minute run
Intensity: 90% MHR
Rest: Until your heart rate is 60% of your MHR
Sets: As many as you can do in 20 minutes
WEEK 3
Beckham’s Workout
1-minute run
Intensity: 95% MHR
Rest: 1 minute
Sets: 15
Your Challenge
1-minute run
Intensity: 85% MHR
Rest: 1 minute
Sets: 5 or 6
WEEK 4
Beckham’s Workout
60-yard turnarounds (sprint 60 yards, turn around, and sprint back)
Intensity: 20 seconds total per out-and-back sprint
Rest: 1 minute
Sets: 8 to 10
Your Challenge
60-yard turnarounds (sprint 60 yards, turn around, and sprint back)
Intensity: 30 seconds per sprint
Rest: 2 1/2 minutes
Sets: 3 or 4
WEEK 5
Beckham’s Workout
60-yard sprint
Intensity: As hard as possible
Rest: 10 seconds
Sets: 8 to 10
Your Challenge
60-yard sprint
Intensity: As hard as you can
Rest: 20 seconds
Sets: 3 or 4
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