Day 12 Double Unders Program

Warmup: 
2 Rounds
50-second Single-unders
10-second Rest

then

1:00 Wrists Warm-up III

A) Double Under Practice I, II or III

Spend 5-10 minutes practicing here your one double (Part I) or your two doubles (Part II). Make sure to count the number of attempts and your successful reps. Remember consistency is our metric of progress and it is what tells us we are ready to move forward to the next step. 

If Wednesday you were consistent with double-unders doubles (Part II). It is time to go to Part III. 

Four sets of 10 attempts over a 5 minute period.

0/10, 6/10, 7/10 and 4/10. Still notice the dolphin kick which is causing me to land with heavy feet. Want to clean this up before going into phase 2.

B) Speed Skills

Today we test, how far can you make it?

15-second single-unders @160 BPM
25-second rest
15-second single-unders @165 BPM
25-second rest
15-second single-unders @170 BPM
25-second rest
15-second single-unders @175 BPM
25-second rest
15-second single-unders @180 BPM
25-second rest
15-second single-unders @185 BPM
25-second rest
15-second single-unders @190 BPM
25-second rest
15-seconds single-unders @195 BPM

Keep adding 5 BPM until you cannot match the speed. 

Hit all prescribed bpm goals. I have seen an improvement on my singles also the last 4 weeks - with speed, endurance and consistency.