It is not often that I get to release two posts. If you have not read the one before I would implore you to read that cause this post is more the excuse for me to talk about myself. Not that I have ever needed one before!
Firstly, everyone who has read this before knows about my back problem and how I probably shouldn't be doing athletics anyway! However, I think I have meantioned I have had a variety of scans over past few weeks on my back. They have been an MRI, an X-ray and a bone scan. I got my results of all these on Friday. They stated I basically have a step in my back indicating spondylosis its degraded since my last scans which is a problem. However, this does not mean it will degrade anymore. In fact, according to my consultant surgeon, my back problem is an unknown quantity. However, there is a new potential way of taking away the pain: a spinal fusion. However, there's only a 70% chance of it working and there are a huge number of risks. (including a 1 in 100,000 chance of blindness!) It is a huge decision and one I can only make myself but a spinal fusion is major surgery so I will not rush it. What I will say is that if I did not have the support I have I would of taken it immediately.
Anyway after that cheerful statement lets look at how training has been this week:
Early on in the week I had a niggle in my hamstring however that dried up towards the end of the week. My session on Monday was not as good as the week before but I was still happy with it. Looking forward to it again tomorrow. Tuesday's gym session was amazing as ever I am just racking up the weights. The end of the week was good but I think I might be doing my tempos a little fast.
I have been out again this weekend. I did not get drunk like the weekend before but I was a little hyped up on caffeine and I did not get home until 8 in the morning but I was training at 12 and went up the reps and weights yet again. (though I did sleep the rest of the day!)
Diet adjustments are being made I have eaten pork this week and less carbs on today as a rest day. I am also having 4 meals a day. This commonly consists of yogurt with fruit, gluten free muesli, chicken vegetables
and long grain basmati rice or sweet potato x 2. I am also getting off caffeine and will add in a few other things such as new veggies (this week it was beetroot), root vegetables and breakfasts. (see upcoming food blogs for more details)
On a different note:
Weights are as follows at the moment:
Back raise - 2.5kg
Leg press - single - 140kg
Back Pull- single arm- 32.5kg
Step up - 22.5kg in each hand
Single leg glute bridge - bar
Single arm Bench press- 32.5kg
Cable rope high face pull - 55kg
Single Leg Curls - 30kg
Circuits 15 and 10 for overheads
As you can see there are a lot of ramblings in this blog but I hope it gives an idea of the path I am taking!
On other stories I am still at college doing my PT course and will next week become an athletics coaching assistant! All goood!
Anyway enough blogging!
Heres the training regime for this week:
and long grain basmati rice or sweet potato x 2. I am also getting off caffeine and will add in a few other things such as new veggies (this week it was beetroot), root vegetables and breakfasts. (see upcoming food blogs for more details)
On a different note:
Weights are as follows at the moment:
Back raise - 2.5kg
Leg press - single - 140kg
Back Pull- single arm- 32.5kg
Step up - 22.5kg in each hand
Single leg glute bridge - bar
Single arm Bench press- 32.5kg
Cable rope high face pull - 55kg
Single Leg Curls - 30kg
Circuits 15 and 10 for overheads
As you can see there are a lot of ramblings in this blog but I hope it gives an idea of the path I am taking!
On other stories I am still at college doing my PT course and will next week become an athletics coaching assistant! All goood!
Anyway enough blogging!
Heres the training regime for this week:
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15/10/12
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WU1+2
T
HR (low standing start)
3x10m, 1m RR,
5m SR,
3x15m, 2m RR,
3x20m, 2m RR,
3x25m, 2m RR
CD1
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H1
S1
STST1
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Rest
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WU1+2
TR (all runs ~ 60% fastest time therefore you should be
working harder with each rep) 2x3x150m, 1m RR, 2m SR
then core exercises detailed below CD1+2
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H2
S2
STST2
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WU1
C
SK
CD1
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Rest
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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).
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Week Beginning
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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)
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Yielding Nordic
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1 leg press (foot high on pad)
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1 leg back extension
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Dumbbell 1 arm bench pull
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1 leg curl
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08/10/12
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2x5, 1m SR
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2x8, 1m SR
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2x8, 1m SR
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2x8, 1m SR
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2x8, 1m SR
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|
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15/10/12
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3x5, 1m SR
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3x8, 1m SR
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3x8, 1m SR
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3x8, 1m SR
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3x8, 1m SR
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|
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22/10/12
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3x6, 1m SR
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3x7, 1m SR
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3x7, 1m SR
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3x7, 1m SR
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3x7, 1m SR
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|
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29/10/12
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3x7, 1m SR
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3x7, 1m SR
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3x7, 1m SR
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3x7, 1m SR
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3x7, 1m SR
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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).
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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)
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Yielding Nordic
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Toes-up step up (strict – should be no help from rear leg
and box may need to be low for this)
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Shoulders elevated 1 leg glute bridge hold (barbell on lap
– don’t worry about weight, just do them well & keep pelvis posteriorly
tilted)
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Dumbbell 1 arm bench press
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Seated, chest-supported rope grip high pulley face pull
(palms facing each other, pause in contracted position, double chin)
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|
|
08/10/12
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2x5, 1m SR
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2x8, 1m SR
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2x30s, 1m SR
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2x8, 1m SR
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2x8, 1m SR
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||
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15/10/12
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3x5, 1m SR
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3x8, 1m SR
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3x30s, 1m SR
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3x8, 1m SR
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3x8, 1m SR
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||
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22/10/12
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3x6, 1m SR
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3x7, 1m SR
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3x25s, 1m SR
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3x7, 1m SR
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3x7, 1m SR
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||
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29/10/12
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3x7, 1m SR
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3x7, 1m SR
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3x25s, 1m SR
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3x7, 1m SR
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3x7, 1m SR
|
||
Skipping
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Week Beginning
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Skipping rope (double leg)
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|
08/10/12
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12.5 minutes
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15/10/12
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15 minutes
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22/10/12
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17.5 minutes
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|
29/10/12
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20 minutes
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Throws
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Week Beginning
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4k between legs forwards
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4k overhead
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08/10/12
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3x5, 1m SR
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3x5, 1m SR
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|
15/10/12
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3x5, 1m SR
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3x5, 1m SR
|
|
22/10/12
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3x5, 1m SR
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3x5, 1m SR
|
|
29/10/12
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3x5, 1m SR
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3x5, 1m SR
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Hurdles 1
NB 2 = 2 in each direction (therefore 4 sets in total)
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Week Beginning
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Over - under
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Forwards lead high knee
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|
08/10/12
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2 x 6 hurdles
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2 x 6 hurdles
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|
15/10/12
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2 x 6 hurdles
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2 x 6 hurdles
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|
22/10/12
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2 x 6 hurdles
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2 x 6 hurdles
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|
29/10/12
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2 x 6 hurdles
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2 x 6 hurdles
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Hurdles 2
NB 2 = 2 in each direction (therefore 4 sets in total)
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Week Beginning
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Sideways crossover
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Backwards trail high knee
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08/10/12
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2 x 6 hurdles
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2 x 6 hurdles
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|
15/10/12
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2 x 6 hurdles
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2 x 6 hurdles
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|
22/10/12
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2 x 6 hurdles
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2 x 6 hurdles
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|
29/10/12
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2 x 6 hurdles
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2 x 6 hurdles
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Tempo Run
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Week Beginning
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Medicine ball diagonal
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Side plank
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Long lever plank
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Long-lever glute bridge
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08/10/12
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2x12, 30s SR
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2x30s, 30s SR
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2x30s, 30s SR
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2x30s, 30s SR
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|
15/10/12
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2x13, 30s SR
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2x30s, 30s SR
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2x30s, 30s SR
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2x30s, 30s SR
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|
22/10/12
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2x14, 30s SR
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2x35s, 25s SR
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2x35s, 25s SR
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2x35s, 25s SR
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|
29/10/12
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2x15, 30s SR
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2x35s, 25s SR
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2x35s, 25s SR
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2x35s, 25s SR
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Static Stretch 1 (all to be found in the e-book I sent you)
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Week Beginning
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Outer hamstring
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Hip flexor
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Pec
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Adductor
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Steeple
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Lower back
|
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08/10/12
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2x45s, 15s SR
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2x45s, 15s SR
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2x45s, 15s SR
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2x45s, 15s SR
|
2x45s, 15s SR
|
2x45s, 15s SR
|
|
15/10/12
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2x50s, 15s SR
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2x50s, 15s SR
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2x50s, 15s SR
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2x50s, 15s SR
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2x50s, 15s SR
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2x50s, 15s SR
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22/10/12
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2x55s, 15s SR
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2x55s, 15s SR
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2x55s, 15s SR
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2x55s, 15s SR
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2x55s, 15s SR
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2x55s, 15s SR
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|
29/10/12
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2x60s, 15s SR
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2x60s, 15s SR
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2x60s, 15s SR
|
2x60s, 15s SR
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2x60s, 15s SR
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2x60s, 15s SR
|
Static Stretch 1 (all to be found in the e-book I sent you)
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Week Beginning
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Inner hamstring
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2 legged quad
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Broad back
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Calf
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Pinwheel
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Large Globe
|
|
08/10/12
|
2x45s, 15s SR
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2x45s, 15s SR
|
2x45s, 15s SR
|
2x45s, 15s SR
|
2x45s, 15s SR
|
2x45s, 15s SR
|
|
15/10/12
|
2x50s, 15s SR
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2x50s, 15s SR
|
2x50s, 15s SR
|
2x50s, 15s SR
|
2x50s, 15s SR
|
2x50s, 15s SR
|
|
22/10/12
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2x55s, 15s SR
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2x55s, 15s SR
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2x55s, 15s SR
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2x55s, 15s SR
|
2x55s, 15s SR
|
2x55s, 15s SR
|
|
29/10/12
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2x60s, 15s SR
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2x60s, 15s SR
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2x60s, 15s SR
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2x60s, 15s SR
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2x60s, 15s SR
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2x60s, 15s SR
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Circuit (as little rest as possible between exercises, 2m
rest between sets)
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Week Beginning
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Medicine ball diagonal
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Dumbbell lateral split squat
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Dumbbell split squat
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Dumbbell curtsy split squat
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Dumbbell overhead side to side walk
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Side plank
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Long lever plank
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Long-lever glute
bridge
|
|
08/10/12
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2x12
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2x12
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2x12
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2x12
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2x30s
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2x30s
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2x30s
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2x30s
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|
15/10/12
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2x13
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2x13
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2x13
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2x13
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2x30s
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2x30s
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2x30s
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2x30s
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|
22/10/12
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2x14
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2x14
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2x14
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2x14
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2x35s
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2x35s
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2x35s
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2x35s
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29/10/12
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2x15
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2x15
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2x15
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2x15
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2x35s
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2x35s
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2x35s
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2x35s
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