Irish Dance

Question:

I have a new client who is a competitive Irish dancer. I know that flexibility work should be an important part of her extra training focus, but she also needs some cardio and overall muscular strength training. My questions are: 1.) With regard to strength training, what would be the muscle groups (and exercises) that would be most beneficial for her to strengthen if her training time is limited per week? If she had more time, what important exercises should be the focus of her training program? 2.) For cardiovascular training, since her dancing bouts are about three minutes in length, should I include some interval training at higher intensities about a couple of times per week (say 15 to 30 seconds at seven to nine RPE followed by 45 to 30 recovery time for five to eight cycles and then finish off with cardio endurance work for another 30 minutes or so) to help her improve her cardio stamina OR should I focus on having her do some cardio endurance work only? Thank you for taking the time to answer this question.

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