KK begins with fast and furious timed sprints to replicate the heat of battle. He will typically alternate 20-second bursts with 10 seconds of rest, stepping up to a 60:30 ahead of competition
Increasing pace incline run
On a treadmill, start on a 2% incline at a medium intensity pace. Gradually increase the speed every minute to reach a high intensity for the final three minutes.
12 minutes
Two-arm Skierg
Pull with full effort for 20 seconds, then rest for 10 seconds.
6 sets
Wattbike sprints
Alternate sprinting for 20 seconds with 10-second rests.
6 sets
Woodway training
Alternate 20-second full-out sprints with 10-second rests between sets.
3 sets
Airbike intervals
Alternate full effort for 20 seconds with 10-second rests between sets
6 sets
Kirk Gibbons
Former amateur boxer turned personal trainer and mentor. Kirk has trained athletes from motocross to pro football since 1998.
