Firstly the back had a rough week from the 5/11/12. I think it was partly due to training volume, partly how busy I was but predominantly physio has to take a lot of the blame as I have actually finally had physio again which will continue for the foreseeable future as I attempt to stall the slippery slide towards my operation! The pain came to a particular head on the weekend of my sisters birthday where I struggled in enormous amounts of pain at her party and couldn't get home afterwards until the Monday.
So I took Monday off and condensed the second week into a slightly shorter training week. Overall training was good though on both weeks. Weights are high and running is looking good I would say. I have had some motivational issues especially on the first Monday with hills due to the cold weather and poor facilities that I had to work with. However, later in the week I was much much better and the second week I have been cruising thorough the schedule.
In regards to my diet I have been good I even tried liver! Its not great but I can deal with it! However, my coach says I need more variations in my meat and need to be less anal about it all! So I will hopefully sort that out a bit. I also may consider varying my calorie intake a little more!
What was nice is that my coach finally came down to my area to see me do a session which was awesome. It meant he could give me some focus points and adjust the training schedule to my weaknesses and strengths that I currently have.
On a more negative note I have been out twice this week and have got drunk but to be honest I have been desperate for a night out!
I also will have a new food blog out soon (on Carbs methinks) and I was thinking of starting another blog to! We shall see!
I also want to make a couple of points on the new schedule (kindly programmed by Mr. Gregory Potter) I have now moved on to an extra training session each week creating 6 sessions in 5 days with two days of rest. I have more varied tempo and longer hills which ar,obviously seeing gradual progression as I move towards actual sprinting and special endurance (300m etc. running). Some stuff, however, has remained largely the same for me to see increased benefits it has just seen little variations (which even I have missed on occasion!). It is good to compare the two programs however, especially for any future coaches to see how the changes can be implemented gradually to get a desired effect.
Anyway,
Heres the schedule:
05/11/12
|
WU1+2
T
HR (low standing start)
3x15m, 2m RR,
3x25m, 3m RR,
3x35m, 4m RR
S1
CD1
|
Rest
|
H1
S2
STST1
|
WU1+2
Drills:
A run 2x10m, 1m RR
B run 2x10m, 1m RR
TR
(runs ~ 80% fastest time therefore you should be working harder with each rep):
2x(3x60m), 1m RR, 5m SR
(runs ~ 60% fastest time therefore you should be working harder with each rep):
3x200m, 2m RR
then core exercises detailed below
CD1+2
|
WU1
C
SK
CD1
|
H2
S1
STST2
|
Rest
|
12/11/12
|
WU1+2
T
HR (low standing start)
3x15m, 2m RR,
3x25m, 3m RR,
3x35m, 4m RR
S2
CD1
|
Rest
|
H1
S1
STST1
|
WU1+2
Drills:
A run 2x20m, 1m RR
B run 2x20m, 1m RR
TR
(runs ~ 80% fastest time therefore you should be working harder with each rep):
2x(2x90m), 1m RR, 5m SR
(runs ~ 60% fastest time therefore you should be working harder with each rep):
3x200m, 2m RR
then core exercises detailed below
CD1+2
|
WU1
C
SK
CD1
|
H2
S2
STST2
|
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 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).
|
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)
|
Back extension
|
Dumbbell bench pull
|
|
05/11/12
|
2x8, 1m SR
|
3x6, 1m SR
|
2x6, 2m SR
|
3x6, 2m SR
|
|
|
12/11/12
|
2x8, 1m SR
|
3x6, 1m SR
|
2x6, 2m SR
|
3x6, 2m SR
|
|
|
19/11/12
|
2x9, 1m SR
|
3x5, 1m SR
|
2x6, 2m SR
|
3x5, 2m SR
|
|
|
26/11/12
|
2x9, 1m SR
|
3x5, 1m SR
|
2x6, 2m SR
|
3x5, 2m SR
|
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)
|
Shoulders elevated glute bridge hold (barbell on lap –
keep pelvis posteriorly tilted at the top)
|
Dumbbell bench press
|
|
05/11/12
|
3x5, 1m SR
|
3x6, 1m SR
|
2x20s, 1m SR
|
3x6, 2m SR
|
|
|
12/11/12
|
3x5, 1m SR
|
3x6, 1m SR
|
3x20s, 1m SR
|
3x6, 2m SR
|
|
|
19/11/12
|
3x6, 1m SR
|
3x5, 1m SR
|
3x15s, 1m SR
|
3x5, 2m SR
|
|
|
26/11/12
|
3x6, 1m SR
|
3x5, 1m SR
|
3x15s, 1m SR
|
3x5, 2m SR
|
Skipping
|
Week Beginning
|
Skipping rope (alternate leg)
|
|
05/11/12
|
20 minutes
|
|
12/11/12
|
20 minutes
|
|
19/11/12
|
20 minutes
|
|
26/11/12
|
20 minutes
|
Throws
|
Week Beginning
|
4k between legs forwards
|
4k overhead
|
|
05/11/12
|
3x5, 1m SR
|
3x5, 1m SR
|
|
12/11/12
|
3x5, 1m SR
|
3x5, 1m SR
|
|
19/11/12
|
3x5, 1m SR
|
3x5, 1m SR
|
|
26/11/12
|
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
|
|
05/11/12
|
2 x 6 hurdles
|
2 x 6 hurdles
|
|
12/11/12
|
2 x 6 hurdles
|
2 x 6 hurdles
|
|
19/11/12
|
2 x 6 hurdles
|
2 x 6 hurdles
|
|
26/11/12
|
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
|
|
05/11/12
|
2 x 6 hurdles
|
2 x 6 hurdles
|
|
12/11/12
|
2 x 6 hurdles
|
2 x 6 hurdles
|
|
19/11/12
|
2 x 6 hurdles
|
2 x 6 hurdles
|
|
26/11/12
|
2 x 6 hurdles
|
2 x 6 hurdles
|
Tempo Run
|
Week Beginning
|
Medicine ball diagonal (use heavier ball than last
mesocycle)
|
Side plank
|
Long lever plank
|
Long-lever glute bridge
|
|
05/11/12
|
2x12, 30s SR
|
2x40s, 20s SR
|
2x40s, 20s SR
|
2x40s, 20s SR
|
|
12/11/12
|
2x13, 30s SR
|
2x40s, 20s SR
|
2x40s, 20s SR
|
2x40s, 20s SR
|
|
19/11/12
|
2x14, 30s SR
|
2x45s, 15s SR
|
2x45s, 15s SR
|
2x45s, 15s SR
|
|
26/11/12
|
2x15, 30s SR
|
2x45s, 15s SR
|
2x45s, 15s SR
|
2x45s, 15s 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
|
|
05/11/12
|
1x60s
|
1x60s
|
1x60s
|
1x60s
|
1x60s
|
1x60s
|
|
12/11/12
|
1x60s
|
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
|
Broad back
|
Calf
|
Pinwheel
|
Large Globe
|
|
05/11/12
|
1x60s
|
1x60s
|
1x60s
|
1x60s
|
1x60s
|
1x60s
|
|
12/11/12
|
1x60s
|
1x60s
|
1x60s
|
1x60s
|
1x60s
|
1x60s
|
|
19/11/12
|
1x60s
|
1x60s
|
1x60s
|
1x60s
|
1x60s
|
1x60s
|
|
26/11/12
|
1x60s
|
1x60s
|
1x60s
|
1x60s
|
1x60s
|
1x60s
|
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
|
Long-lever glute
bridge
|
|
05/11/12
|
2x12
|
2x12
|
2x12
|
2x12
|
2x40s
|
2x40s
|
2x40s
|
2x40s
|
|
12/11/12
|
2x13
|
2x13
|
2x13
|
2x13
|
2x40s
|
2x40s
|
2x40s
|
2x40s
|
|
19/11/12
|
2x14
|
2x14
|
2x14
|
2x14
|
2x45s
|
2x45s
|
2x45s
|
2x45s
|
|
26/11/12
|
2x15
|
2x15
|
2x15
|
2x15
|
2x45s
|
2x45s
|
2x45s
|
2x45s
|
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