Anyway, training this week as once again good though I have reached a minor plateau with some of the weights (leg press) and I am still experiencing heavy DOMS (delayed onset muscle syndrome) as well. However, in terms of speed and technique there are improvements. Everyday I am on track I am working on my drive phase. It seems to be yielding some improvements however, the test will be the fast approaching indoor season!
Dietarily I have been fairly good. Non-gluten etc. I will get on some fish next week as I am finally seeing my mum again who is going to help me with recipes as I hate fish! However, I have had a calzone this week with chicken and mushroom in a restaurant as a bit of a treat! Don't judge me!
Here is a list of weights below:
Back raise - 7.5kg
Leg press - single - 140kg, 145kg, 150kg
Back Pull- single arm- 37.5kg
Step up - 17.5kg in each hand then 20kg - stomping down on each step up.
Single leg glute bridge - bar
Single arm Bench press- 37.5kg
Cable rope high face pull - 75kg
Single Leg Curls - 30kg (tried 35 for 3 reps but failed)
Circuits 20 and 17.5 for overheads
Here's the training program for the week and I just want everyone to notice the gradual progression everything has had. I started on higher reps, lower running distances etc. and have just added bit by bit this month until next week then the program changes!
29/10/12
|
WU1+2
T
HR (low standing start)
3x15m, 1m RR,
5m SR,
3x20m, 2m RR,
3x25m, 2m RR,
3x30m, 2m RR
CD1
|
H1
S1
STST1
|
Rest
|
WU1+2
TR (all runs ~ 60% fastest time therefore you should be
working harder with each rep) 2x5x150m, 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
|
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