I have completed my first week of winter training woop woop! It was a great first week full of really enjoyable stuff. Particularly the amount of mud that I managed to accumulate on Monday's hill sessions.
I did notice that I had a few changes from my training regime change though. The main one being the sleep pattern being ruined but also the advent of D.O.M.S (delayed onset muscle soreness) in my hamstrings and calfs. Furthermore, I also was a little bit more changeable in my moods and in my diet.
The problems, however, were largest on my two rest days which were Saturday and Sunday in which I went out and partied. I partied pretty hard in the lovely neighborhood of Brighton which led to a considerable hangover on Saturday and lots of tiredness Sunday i.e. now. However, there were a number of....highlights to the weekend plus the chance to catch up with the lads and see my irresponsible coach Mr. G Potter!
Diet was fairly average for me. Over ate everything this week as I attempted to change things up. I also have been given a few new facts by Greg on some of the foods I should and should not eat (as explained below). Over the weekend the diet was a bit all over the place and for trips away I will definitely need to organize a way of keeping to a regime going especially with the added pressures that are associated with being with friends on nights out etc.
Right so here are a few facts that Greg has provided me about the foods I eat.
1. Remembering my back is bad it is essential that I get a natural source of omega 3 from fish. Especially as I am likely to have an imbalance of Omega 3 and Omega 6 fatty acids (favoring 6).
2. I am going to be put on gluten free diet eventually for the reason that up to 70% of people in the US (ask mr. Potter for details!) have some degree of intolerance to it. Therefore, it can increase the inflammation in the body therefore affecting my back.
3. Caffine is to be reduced to a minimum due to the fact that it can interfere with sleep patterns and also my body (as I drink about 7 cups of 500ml of green tea a day) will get used to it and therefore won't benefit me as a supplement when used in competition to improve reaction time.
4. Oats, Lentils etc. (seeds) when eaten enough prevent the absorption of certain key nutrients (I will need to read the paper to completely understand this but that is what Greg said)
5. Nuts are more energy dense than chocolate and not as tasty. Avoid them. Except brazil nuts!
6. Long Grain basmati white rice is actually better for you than brown rice according to this young man. Who knew? !
I am also going away from Intermittent Fasting for the reason that although it increases insulin sensitivity and reduces the amount of time you can eat for etc. it can also increase the amount of adrenalin produced putting a lot of stress on the adrenal glands and also affecting things such as mood and with me being more highly strung than a guitar I probably could do with as less stress as possible! (plus it also gets me out of the ridiculous regime I was doing.
I will probably re-write a shopping list this week which will be largely similar but with more fruit, less oats and some yogurt etc. but we will wait to next week for that!
Hopefully that was informative! I will provide more amusing stories of this weekend next week!
Right so here is the training program for me for the week:
08/10/12
|
WU1+2
T
HR (low standing start)
3x10m, 1m RR,
5m SR,
3x15m, 2m RR,
3x20m, 2m RR,
3x25m, 2m RR
CD1
|
H1
S1
STST1
|
Rest
|
WU1+2
TR (all runs ~ 60% fastest time therefore you should be
working harder with each rep) 2x2x150m, 1m RR, 2m SR
then core exercises detailed below
CD1+2
|
H2
S2
STST2
|
WU1
C
SK
CD1
|
Rest
|
WU = Warm Up
CD = Cool Down
HR = Hill Run (from low standing start)
TR = Tempo Run (from standing start)
T = Throws
SK = Skipping
S = Strength
C = Circuit
H = Hurdles
STST = Static Stretch
RR = Rep Recovery
SR = Set Recovery
Warm Up 1+2
(Shoes off for everything after jog and before runs): Jog /
skip / sideways shuffle with arm swings clockwise on grass (or mat if weather’s
terrible) until light sweat (800-1600m), Cat/camelx10, Standing thoracic spine
rotationsx10, Standing wall angelsx10, Physio exercises, 5-10 Dynamic stretches
of choice,
Drills
Backwards walk 2x10m, Backwards walk with eyes closed 2x10m,
A walk 2x10m, A walk with eyes closed 2x10m, B walk 2x10m, B walk with eyes
closed 2x10m, Carioca walk 2x10m, Carioca walk with eyes closed 2x10m, 2-3x30m
runs @ 60-70%, 5x50m form runs from a standing start @ 75-85%
Warm Up 1
(Shoes off for everything after jog and before runs): Skip
until light sweat, Physio exercises, Dynamic stretches of choice
Cool Down 1+2
Skip / jog until light sweat,
Foam roll: quadsx10, ITBx10, hamsx10, adductorsx10, TFLx10,
latsx10,
Tennis ball: sole of footx10, trapsx10, pecsx10,
Static stretches of choice x60s, Squat stretch x 60s
Cool Down 1
Skip / jog until light sweat,
Static stretches of choice x60s, Squat stretch x 60s
Strength 1
NB RR for 1 arm / 1 leg exercises is for the rest in between
sides. Perform at least 1 warm up set for all exercises (other than bodyweight
exercises). Treat the warm up sets like the work sets (groove impeccable form
at every opportunity).
Week Beginning
|
Barbell complex (no rest between exercises, just bar)
(overhead split squat x 5, front squat x 5, overhead squat x 5, Romanian
deadlift x 5)
|
Yielding Nordic
|
1 leg press (foot high on pad)
|
1 leg back extension
|
Dumbbell 1 arm bench pull
|
1 leg curl
|
08/10/12
|
2x5, 1m SR
|
2x8, 1m SR
|
2x8, 1m SR
|
2x8, 1m SR
|
2x8, 1m SR
|
|
15/10/12
|
3x5, 1m SR
|
3x8, 1m SR
|
3x8, 1m SR
|
3x8, 1m SR
|
3x8, 1m SR
|
|
22/10/12
|
3x6, 1m SR
|
3x7, 1m SR
|
3x7, 1m SR
|
3x7, 1m SR
|
3x7, 1m SR
|
|
29/10/12
|
3x7, 1m SR
|
3x7, 1m SR
|
3x7, 1m SR
|
3x7, 1m SR
|
3x7, 1m SR
|
Strength 2
NB RR for 1 arm / 1 leg exercises is for the rest in between
sides. Perform at least 1 warm up set for all exercises (other than bodyweight
exercises). Treat the warm up sets like the work sets (groove impeccable form
at every opportunity).
Week Beginning
|
Barbell complex (no rest between exercises, just bar)
(overhead split squat x 5, front squat x 5, overhead squat x 5, Romanian
deadlift x 5)
|
Yielding Nordic
|
Toes-up step up (strict – should be no help from rear leg
and box may need to be low for this)
|
Shoulders elevated 1 leg glute bridge hold (barbell on lap
– don’t worry about weight, just do them well & keep pelvis posteriorly
tilted)
|
Dumbbell 1 arm bench press
|
Seated, chest-supported rope grip high pulley face pull
(palms facing each other, pause in contracted position, double chin)
|
|
08/10/12
|
2x5, 1m SR
|
2x8, 1m SR
|
2x30s, 1m SR
|
2x8, 1m SR
|
2x8, 1m SR
|
||
15/10/12
|
3x5, 1m SR
|
3x8, 1m SR
|
3x30s, 1m SR
|
3x8, 1m SR
|
3x8, 1m SR
|
||
22/10/12
|
3x6, 1m SR
|
3x7, 1m SR
|
3x25s, 1m SR
|
3x7, 1m SR
|
3x7, 1m SR
|
||
29/10/12
|
3x7, 1m SR
|
3x7, 1m SR
|
3x25s, 1m SR
|
3x7, 1m SR
|
3x7, 1m SR
|
||
Skipping
Week Beginning
|
Skipping rope (double leg)
|
08/10/12
|
12.5 minutes
|
15/10/12
|
15 minutes
|
22/10/12
|
17.5 minutes
|
29/10/12
|
20 minutes
|
Throws
Week Beginning
|
4k between legs forwards
|
4k overhead
|
08/10/12
|
3x5, 1m SR
|
3x5, 1m SR
|
15/10/12
|
3x5, 1m SR
|
3x5, 1m SR
|
22/10/12
|
3x5, 1m SR
|
3x5, 1m SR
|
29/10/12
|
3x5, 1m SR
|
3x5, 1m SR
|
Hurdles 1
NB 2 = 2 in each direction (therefore 4 sets in total)
Week Beginning
|
Over - under
|
Forwards lead high knee
|
08/10/12
|
2 x 6 hurdles
|
2 x 6 hurdles
|
15/10/12
|
2 x 6 hurdles
|
2 x 6 hurdles
|
22/10/12
|
2 x 6 hurdles
|
2 x 6 hurdles
|
29/10/12
|
2 x 6 hurdles
|
2 x 6 hurdles
|
Hurdles 2
NB 2 = 2 in each direction (therefore 4 sets in total)
Week Beginning
|
Sideways crossover
|
Backwards trail high knee
|
08/10/12
|
2 x 6 hurdles
|
2 x 6 hurdles
|
15/10/12
|
2 x 6 hurdles
|
2 x 6 hurdles
|
22/10/12
|
2 x 6 hurdles
|
2 x 6 hurdles
|
29/10/12
|
2 x 6 hurdles
|
2 x 6 hurdles
|
Tempo Run
Week Beginning
|
Medicine ball diagonal
|
Side plank
|
Long lever plank
|
Long-lever glute bridge
|
08/10/12
|
2x12, 30s SR
|
2x30s, 30s SR
|
2x30s, 30s SR
|
2x30s, 30s SR
|
15/10/12
|
2x13, 30s SR
|
2x30s, 30s SR
|
2x30s, 30s SR
|
2x30s, 30s SR
|
22/10/12
|
2x14, 30s SR
|
2x35s, 25s SR
|
2x35s, 25s SR
|
2x35s, 25s SR
|
29/10/12
|
2x15, 30s SR
|
2x35s, 25s SR
|
2x35s, 25s SR
|
2x35s, 25s SR
|
Static Stretch 1 (all to be found in the e-book I sent you)
Week Beginning
|
Outer hamstring
|
Hip flexor
|
Pec
|
Adductor
|
Steeple
|
Lower back
|
08/10/12
|
2x45s, 15s SR
|
2x45s, 15s SR
|
2x45s, 15s SR
|
2x45s, 15s SR
|
2x45s, 15s SR
|
2x45s, 15s SR
|
15/10/12
|
2x50s, 15s SR
|
2x50s, 15s SR
|
2x50s, 15s SR
|
2x50s, 15s SR
|
2x50s, 15s SR
|
2x50s, 15s SR
|
22/10/12
|
2x55s, 15s SR
|
2x55s, 15s SR
|
2x55s, 15s SR
|
2x55s, 15s SR
|
2x55s, 15s SR
|
2x55s, 15s SR
|
29/10/12
|
2x60s, 15s SR
|
2x60s, 15s SR
|
2x60s, 15s SR
|
2x60s, 15s SR
|
2x60s, 15s SR
|
2x60s, 15s SR
|
Static Stretch 1 (all to be found in the e-book I sent you)
Week Beginning
|
Inner hamstring
|
2 legged quad
|
Broad back
|
Calf
|
Pinwheel
|
Large Globe
|
08/10/12
|
2x45s, 15s SR
|
2x45s, 15s SR
|
2x45s, 15s SR
|
2x45s, 15s SR
|
2x45s, 15s SR
|
2x45s, 15s SR
|
15/10/12
|
2x50s, 15s SR
|
2x50s, 15s SR
|
2x50s, 15s SR
|
2x50s, 15s SR
|
2x50s, 15s SR
|
2x50s, 15s SR
|
22/10/12
|
2x55s, 15s SR
|
2x55s, 15s SR
|
2x55s, 15s SR
|
2x55s, 15s SR
|
2x55s, 15s SR
|
2x55s, 15s SR
|
29/10/12
|
2x60s, 15s SR
|
2x60s, 15s SR
|
2x60s, 15s SR
|
2x60s, 15s SR
|
2x60s, 15s SR
|
2x60s, 15s SR
|
Circuit (as little rest as possible between exercises, 2m
rest between sets)
Week Beginning
|
Medicine ball diagonal
|
Dumbbell lateral split squat
|
Dumbbell split squat
|
Dumbbell curtsy split squat
|
Dumbbell overhead side to side walk
|
Side plank
|
Long lever plank
|
Long-lever glute
bridge
|
08/10/12
|
2x12
|
2x12
|
2x12
|
2x12
|
2x30s
|
2x30s
|
2x30s
|
2x30s
|
15/10/12
|
2x13
|
2x13
|
2x13
|
2x13
|
2x30s
|
2x30s
|
2x30s
|
2x30s
|
22/10/12
|
2x14
|
2x14
|
2x14
|
2x14
|
2x35s
|
2x35s
|
2x35s
|
2x35s
|
29/10/12
|
2x15
|
2x15
|
2x15
|
2x15
|
2x35s
|
2x35s
|
2x35s
|
2x35s
|
Last but not least heres a little pic of the body and so we will go from there! #teamlean
No comments:
Post a Comment