Roller Derby Stamina & Endurance – Example Workouts

As promised, in case you were still a bit uninspired to create your own workouts from my last post about stamina and endurance, I’ve cobbled together a few examples. These are workouts are similar to ones I do myself or that I have done in the past. I’ve tried to use ones that require little to no equipment or gym membership!

 

Beginners Bodyweight Strength Circuit

 

Perform the circuit through with little to no rest between each exercise, maintaining good form throughout.  You want to be out of breath and sweating!

 

Equipment needed: Your body, a floor, some hard work. 🙂

 

  • 5 mins of Warm Up
  • 10 X Squats
  • 10 X Push Ups
  • 10 X Reverse Lunge Left Leg
  • 10 X Reverse Lunge Right Leg
  • 10 X Side Plank “Thread the needle” Left Side
  • 10 X Side Plank “Thread the needle” Right Side
  • 30 Secs Plank
  • Rest for 1 minute
  • Repeat the routine another 2-3 times
  • Cool down and stretch.

 

Beginners Interval Training Workout

 

This workout is from nerdfitness.com and is as good as a beginners running interval gets.

 

Equipment needed: Running shoes, somewhere to run like a park, your street, around a sports hall. (not your living room unless you live in a mansion), stop watch or phone with a stop watch/interval app!

 

 

  • 30 Seconds sprinting at 70% maximum effort / 2 mins of rest or slow walking
  • 30 Seconds sprinting at 75% maximum effort / 2 mins of rest or slow walking
  • 30 Seconds sprinting at 70% maximum effort / 2 mins of rest or slow walking
  • 30 Seconds sprinting at 70% maximum effort / 2 mins of rest or slow walking
  • 30 Seconds sprinting at 70% maximum effort / 2 mins of rest or slow walking
  • 30 Seconds sprinting at 70% maximum effort / 2 mins of rest or slow walking
  • 5 mins of cool down – light jogging, walking and stretching.

 

Click here for the full article and lots of information about interval training.

 

You can apply the same concept to cycling, rowing, skating or any other cardio type exercise you can think of!

 

Beginners Plyometric Workout

 

Always, always warm up really well before attempting Plyos! We don’t want any ouchy knees or ankles and Plyos are high impact. Pay special attention to your knees and ankles pretty please. Make sure you land softly with knees slightly bent.

 

WARNING: If you have any injuries, especially lower body ones, Plyometrics probably aren’t for you at this moment in time.

 

If you are finding any of these exercises too difficult, modify them to suit your fitness level i.e don’t go so low into the squat/lunge, only perform a slight jump.

 

Equipment needed: Decent trainers/sneakers, your full attention, your Fresh Meat Roller body.

 

 

  • 10 X Lateral Jumps / 30 Seconds Rest
  • 10 X Skater Jumps / 30 Seconds Rest
  • 10 X Squat Jumps / 30 Seconds Rest
  • 10 X Lunge Jumps / 30 Seconds Rest
  • 10 X Mountain Climbers
  • 1 Minute Rest
  • Repeat 2-3 times more
  • Cool down

 

1 rep = each exercise per side i.e left leg, right leg is one rep. Don’t wimp out! 😀

 

Try adding these workouts in around your training sessions and let me know how you get on!

 

Lets get HENCH!

 

Treble Maker 909 xx