This week has been a mixed bag yet again due to the awkward
events that fall at weekends. However, I make do and try and get as much
training in as possible even if it is a bit jumbled up! So the weekend started
with hills which were good and a gym session after (where I finally PB’d on leg
press again!) I then had circuits the day after before a massive session on the
Wednesday after college! Tempos have taken a real jump from just 2x2 60m to 2x
60m and 2x120m plus another 200m (making four in total). That in cold rain on
muddy ground and huge winds was like getting kicked in the face! Yet, in many
ways it makes the high point of my week due to the fact it took such a feet of
effort to make it through the session, on my own!
In regards, to the rest of my week it was an average week
for my back and this was worrying as I am heading to Nottingham (on the train
as I type!) to see my good friend Mr Thomas Hue. Hopefully careful
management/copious amount of alcohol will numb the pain!
As you can see in regards to alcohol my view has softened
because of the fact it is so nice to go out and relax every now and then I
think that giving up alcohol will be a waste. Especially at my age, although
there may come a time in the not too distant future where I go and not drink.
In regards to the gym weights are static apart from leg
press really:
Dumbbell Bench Press – 40kg (now two arm)
Double arm row – 40kg (each hand)
Leg Press 160kg
Step Ups – 20kg (each hand)
Shoulders Raised Glute Bridge – 45kg (now double leg)
Back Raise – 10kg (now double leg)
Circuit squats – 20kg
Circuit overhead side to side steps – 10kg
The reason for the staticness of the bench press and row is
because there is no 42.5 but there is a 45 which will now have to be my next
area to push for. SOOOO happy about the leg press though! Step ups also went up
on a higher box as well! Glute bridge I am still experimenting with. The
overhead side to side steps have gone down as I worry they hurt my back with
the high weights I was on. Circuits are still killing me!
Anyway that’s about it! Have a great weekend!
P.S. I also finally started my next food blog! Next week I
will complete it FINALLY! Properly slack from me!
Also this weekend...I sprained my ankle a day after writing this! Not happy!
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26/11/12
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WU1+2
T
HR (low standing start)
3x20m, 3m RR,
3x30m, 4m RR,
3x40m, 5m RR
S2
CD1
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Rest
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H1
S1
STST1
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WU1+2
Drills:
A run 2x30m, 1m RR
B run 2x30m, 1m RR
TR
(runs ~ 80% fastest time therefore you should be working
harder with each rep):
2x180m, 5m RR
(runs ~ 60% fastest time therefore you should be working
harder with each rep):
4x200m, 2m RR
then core exercises detailed below
CD1+2
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WU1
C
SK
CD1
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H2
S2
STST2
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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 with eyes closedx10m, Backwards skipx20m,
Backwards runx30m, A walk with eyes
closedx10m, A skipx20m, B walk with eyes closedx10m, B skipx20m, Carioca walk
with eyes closedx10m, Cariocax30m, 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 (alternate sessions using the maximum loads you
can lift perfectly for the rep ranges prescribed with slightly lighter, faster
sessions with loads at about 80% of the previous session)
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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Back extension
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Dumbbell bench pull
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05/11/12
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2x8, 1m SR
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3x6, 1m SR
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2x6, 2m SR
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3x6, 2m SR
|
|
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12/11/12
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2x8, 1m SR
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3x6, 1m SR
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2x6, 2m SR
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3x6, 2m SR
|
|
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19/11/12
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2x9, 1m SR
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3x5, 1m SR
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2x6, 2m SR
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3x5, 2m SR
|
|
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26/11/12
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2x9, 1m SR
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3x5, 1m SR
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2x6, 2m SR
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3x5, 2m SR
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Strength 2 (alternate sessions using the maximum loads you
can lift perfectly for the rep ranges prescribed with slightly lighter, faster
sessions with loads at about 80% of the previous session)
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 (higher box and therefore less weight than
previous mesocycle; strict – should be no help from rear leg and box may need
to be low for this)
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Shoulders elevated glute bridge hold (barbell on lap –
keep pelvis posteriorly tilted at the top)
|
Dumbbell bench press
|
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05/11/12
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3x5, 1m SR
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3x6, 1m SR
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2x20s, 1m SR
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3x6, 2m SR
|
|
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12/11/12
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3x5, 1m SR
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3x6, 1m SR
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3x20s, 1m SR
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3x6, 2m SR
|
|
|
19/11/12
|
3x6, 1m SR
|
3x5, 1m SR
|
3x15s, 1m SR
|
3x5, 2m SR
|
|
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26/11/12
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3x6, 1m SR
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3x5, 1m SR
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3x15s, 1m SR
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3x5, 2m SR
|
Skipping
|
Week Beginning
|
Skipping rope (alternate leg)
|
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05/11/12
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20 minutes
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12/11/12
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20 minutes
|
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19/11/12
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20 minutes
|
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26/11/12
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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
|
|
05/11/12
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3x5, 1m SR
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3x5, 1m SR
|
|
12/11/12
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3x5, 1m SR
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3x5, 1m SR
|
|
19/11/12
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3x5, 1m SR
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3x5, 1m SR
|
|
26/11/12
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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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05/11/12
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2 x 6 hurdles
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2 x 6 hurdles
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12/11/12
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2 x 6 hurdles
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2 x 6 hurdles
|
|
19/11/12
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2 x 6 hurdles
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2 x 6 hurdles
|
|
26/11/12
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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
|
Sideways crossover
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Backwards trail high knee
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05/11/12
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2 x 6 hurdles
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2 x 6 hurdles
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|
12/11/12
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2 x 6 hurdles
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2 x 6 hurdles
|
|
19/11/12
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2 x 6 hurdles
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2 x 6 hurdles
|
|
26/11/12
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2 x 6 hurdles
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2 x 6 hurdles
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Tempo Run
|
Week Beginning
|
Medicine ball diagonal (use heavier ball than last
mesocycle)
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Side plank
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Long lever plank
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Long-lever glute bridge
|
|
05/11/12
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2x12, 30s SR
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2x40s, 20s SR
|
2x40s, 20s SR
|
2x40s, 20s SR
|
|
12/11/12
|
2x13, 30s SR
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2x40s, 20s SR
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2x40s, 20s SR
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2x40s, 20s SR
|
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19/11/12
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2x14, 30s SR
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2x45s, 15s SR
|
2x45s, 15s SR
|
2x45s, 15s SR
|
|
26/11/12
|
2x15, 30s SR
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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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Static Stretch 1 (all to be found in the e-book I sent you)
|
Week Beginning
|
Outer hamstring
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Hip flexor
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Pec
|
Adductor
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Steeple
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Lower back
|
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05/11/12
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1x60s
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1x60s
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1x60s
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1x60s
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1x60s
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1x60s
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|
12/11/12
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1x60s
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1x60s
|
1x60s
|
1x60s
|
1x60s
|
1x60s
|
|
19/11/12
|
1x60s
|
1x60s
|
1x60s
|
1x60s
|
1x60s
|
1x60s
|
|
26/11/12
|
1x60s
|
1x60s
|
1x60s
|
1x60s
|
1x60s
|
1x60s
|
Static Stretch 1 (all to be found in the e-book I sent you)
|
Week Beginning
|
Inner hamstring
|
2 legged quad
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Broad back
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Calf
|
Pinwheel
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Large Globe
|
|
05/11/12
|
1x60s
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1x60s
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1x60s
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1x60s
|
1x60s
|
1x60s
|
|
12/11/12
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1x60s
|
1x60s
|
1x60s
|
1x60s
|
1x60s
|
1x60s
|
|
19/11/12
|
1x60s
|
1x60s
|
1x60s
|
1x60s
|
1x60s
|
1x60s
|
|
26/11/12
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1x60s
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1x60s
|
1x60s
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1x60s
|
1x60s
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1x60s
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Circuit (as little rest as possible between exercises, 2m
rest between sets)
|
Week Beginning
|
Medicine ball diagonal (use heavier ball than last
mesocycle)
|
Dumbbell lateral split squat (use heavier dumbbells than
last mesocycle)
|
Dumbbell split squat (use heavier dumbbells than last
mesocycle)
|
Dumbbell curtsy split squat (use heavier dumbbells than
last mesocycle)
|
Dumbbell overhead side to side walk
|
Side plank
|
Long lever plank
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Long-lever glute
bridge
|
|
05/11/12
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2x12
|
2x12
|
2x12
|
2x12
|
2x40s
|
2x40s
|
2x40s
|
2x40s
|
|
12/11/12
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2x13
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2x13
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2x13
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2x13
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2x40s
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2x40s
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2x40s
|
2x40s
|
|
19/11/12
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2x14
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2x14
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2x14
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2x14
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2x45s
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2x45s
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2x45s
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2x45s
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26/11/12
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2x15
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2x15
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2x15
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2x15
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2x45s
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2x45s
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2x45s
|
2x45s
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