training advice for 100m, 60sec and 500m

[cannondalerugby5]

Hi
I would echo MPx detailed and insightful reply.Become comfortable at 18/20 rate,putting power into your stroke.( check you have a balanced stoke on the monitor force curve).Work up to sets of 750/1000m with a 5 min rest.You can balance this with zone2 18 rate for 30/40 mins.
Do this for a couple of months,the weight will drop off(remember,you don’t lose weight in the gym,it’s lost in the *** DELETE - SPAM ***),you will form good habitual technique.
Then have some fun with the sprints.
Good luck and enjoy.