Run down of the week:
Monday - cycling/gym
Tuesday - none
Wednesday - home core circuit
Thursday - home normal circuit with 3 sets and without weights
Friday - cycling/gym
Saturday - gym
Sunday - designated rest day
The home circuit for core consisted of planks, side planks, physio exercises, stretching, self massage, glute bridges.
So not a major session but it definitely got the blood pumping as did the session the day after!
Friday and Saturday were back to normal after the randomness of the previous days I was really happy to get back to full training again though I am still missing running for the moment! The problem with Saturday was that I was missing the motivation and I am not sure why maybe cause I was tired or maybe a bit groggy from the drugs I am unsure! However by the end of the session I was good.
The biggest and most intentional fail was the diet. The 24th and the 25th was birthday cake, sweets and chocolate galore plus a whole load of Christmas dinner! The crazy thing was I didn't regret a second when I ate so much but what was great was the ease at which I managed to get back into training and the diet meaning that in my heart of hearts I know I love the workouts and the mundane diets!
Right so it is the end of the third month of winter training so I will give you the final stats of 2012:
Finishing weight: 65kg
Weights stats:
Bench pull - 85kg
Bench press - close grip - 92.5
Step downs - 32.5 per dumbbell
Hip thrusts - 85kg
Back raises - 15kg
Single leg - 10kg
Leg press single leg - 160kg
Step ups (no rear leg help) - 20kg per dumbbell
Running is the best it has been and I look good so hopefully that bodes well for the new year.
The obvious problem is the back and I will have big decisions about the operation to make in the new year and to be honest I am scared about what will happen and about the operation itself. The problems I have had with the pain recently has certainly put things into perspective but it in some ways has my resolve stronger to achieve things in spite of the problem. We all know athletics must come to an end at some point however but when is yet to be decided. I watched a video from last Christmas and the movement loss I have experienced is quite a bit which worries me immensely. I will need to watch it carefully.
So , the end of the year has actually coincided with my back in a bad position and me at the end of two paths which one I take, as aforementioned, is down to me and it is vital I get it right!
Anyway, after a rather sad end to my Christmas blog I would love to thank everyone who has read this for the past year I hope it was not too boring!
I hope you had a lovely Christmas and you have an amazing new year!
Much Love
Harrie
P.s. here is my final sessions of month 3....orat least what it was meant to be!
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24/12/12
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WU1+2
T
Drills: Backwards run
2x30m, Carioca 2x30m, A run 2x30m, 1m RR, B run 2x30m, 1m RR
BS set-up 10x10m, 1m RR
BS/KS (other foot forward)
3/3x30m, 4m RR
S2
CD1
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H1
C
CD1+2
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H2
T
S1
STST1
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Rest
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WU1+2
Drills: Backwards run
2x30m, Carioca 2x30m, A run 2x30m, 1m RR, B run 2x30m, 1m RR
SS 2x(3x60m), 45s RR, 10m
SR
S2
STST2
|
WU1
Skipping (single leg)
Core
CD1
|
Rest
|
Technical focus for acceleration runs:
- neck
in line with spine
- on
block starts keep front elbow flexed as it clears the ground
- low
heel recovery the first two steps
Technical focus for upright running:
- ankles
in dorsiflexion during swing phase
- relaxed
from shoulders up
WU = Warm Up
CD = Cool Down
SS = Standing Start
KS = Kneeling Start
BS = Block Start
T = Throws
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 closed 2x20m, A walk with eyes
closed 2x20m, B walk with eyes closed 2x20m, Carioca walk with eyes closed 2x20m,
BEGINNING 17.12.12: 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)
|
Trap bar jump squat
superset box jump
|
Yielding Nordic (hands
touching ears)
|
Dumbbell deficit reverse
lunge
|
Shoulders elevated hip
thrust (barbell on lap – keep pelvis posteriorly tilted at the top)
|
Close (14 inch) grip bench
pull superset explosive body row
|
|
03/12/12
|
N/A
|
2x10, 1m SR
|
3x5, 1m SR
|
2x6, 1m SR
|
3x5/3x3, 1m SR
|
|
|
10/12/12
|
N/A
|
2x10, 1m SR
|
3x5, 1m SR
|
2x6, 1m SR
|
3x5/3x3, 1m SR
|
|
|
17/12/12
|
2x5/2x3, 1m SR
|
2x10, 1m SR
|
3x5, 1m SR
|
2x5, 1m SR
|
3x4/3x3, 1m SR
|
|
|
24/12/12
|
3x5/3x3, 1m SR
|
2x10, 1m SR
|
3x5, 1m SR
|
2x5, 1m SR
|
3x4/3x3, 1m 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)
|
Toes-up step down (higher box than previous
mesocycle; strict – should be no help from rear leg which should only brush
the ground. Hold 2.5k dumbbells and raise them to eye level in front of you
as you descend)
|
Trap bar squat jump (static start) superset box
squat jump (static start)
|
1 Leg back extension (don’t keep adding weight)
|
Close (14 inch) grip bench press superset explosive
push up (like a clapping push up but don’t bother with the clap)
|
Swiss ball flutter
|
|
03/12/12
|
2x5, 30s SR
|
N/A
|
2x6, 1m SR
|
3x5/3x3, 1m SR
|
2x20s, 1m SR
|
|
|
10/12/12
|
2x5, 30s SR
|
N/A
|
2x6, 1m SR
|
3x5/3x3, 1m SR
|
2x25s, 1m SR
|
|
|
17/12/12
|
2x5, 30s SR
|
2x5/2x3, 1m SR
|
2x6, 1m SR
|
3x4/3x3, 1m SR
|
2x30s, 1m SR
|
|
|
24/12/12
|
2x5, 30s SR
|
3x5/3x3, 1m SR
|
2x6, 1m SR
|
3x4/3x3, 1m SR
|
2x30s, 1m SR
|
Skipping
|
Week Beginning
|
Skipping rope (alternate leg)
|
|
03/12/12
|
N/A
|
|
10/12/12
|
20 minutes
|
|
17/12/12
|
20 minutes
|
|
24/12/12
|
10 minutes ON EACH LEG
|
Throws
|
Week Beginning
|
4k Diving
|
|
03/12/12
|
3x5, 1m SR
|
|
10/12/12
|
3x5, 1m SR
|
|
17/12/12
|
3x5, 1m SR
|
|
24/12/12
|
3x5, 1m SR
|
Hurdles 1
NB 2 = 2 in each direction (therefore 4 sets in total)
|
Week Beginning
|
Over - under
|
Forwards lead high knee
|
|
03/12/12
|
2 x 6 hurdles
|
2 x 6 hurdles
|
|
10/12/12
|
2 x 6 hurdles
|
2 x 6 hurdles
|
|
17/12/12
|
2 x 6 hurdles
|
2 x 6 hurdles
|
|
24/12/12
|
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
|
|
03/12/12
|
2 x 6 hurdles
|
2 x 6 hurdles
|
|
10/12/12
|
2 x 6 hurdles
|
2 x 6 hurdles
|
|
17/12/12
|
2 x 6 hurdles
|
2 x 6 hurdles
|
|
24/12/12
|
2 x 6 hurdles
|
2 x 6 hurdles
|
Core
|
Week Beginning
|
Medicine ball half-kneeling diagonal
|
1 Leg side plank
|
1 Leg long lever plank
|
1 leg long-lever glute bridge
|
|
03/12/12
|
2x12, 30s SR
|
2x30s, 30s SR
|
2x30s, 30s SR
|
2x30s, 30s SR
|
|
10/12/12
|
2x13, 30s SR
|
2x30s, 30s SR
|
2x30s, 30s SR
|
2x30s, 30s SR
|
|
17/12/12
|
2x14, 30s SR
|
2x35s, 25s SR
|
2x35s, 25s SR
|
2x35s, 25s SR
|
|
24/12/12
|
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
|
Pinwheel
|
Steeple
|
Lower back
|
Side lying quad (NOT IN BOOK)
|
|
03/12/12
|
1x60s
|
1x60s
|
1x60s
|
2x60s
|
2x60s
|
1x60s
|
1x60s
|
2x60s
|
|
10/12/12
|
1x60s
|
1x60s
|
1x60s
|
2x60s
|
2x60s
|
1x60s
|
1x60s
|
2x60s
|
|
17/12/12
|
1x60s
|
1x60s
|
1x60s
|
2x60s
|
2x60s
|
1x60s
|
1x60s
|
2x60s
|
|
24/12/12
|
1x60s
|
1x60s
|
1x60s
|
2x60s
|
2x60s
|
1x60s
|
1x60s
|
2x60s
|
Static Stretch 1 (all to be found in the e-book I sent you)
|
Week Beginning
|
Inner hamstring
|
Side lying quad (NOT IN BOOK)
|
2 legged quad
|
Broad back
|
Calf
|
Pinwheel
|
Large Globe
|
|
03/12/12
|
1x60s
|
2x60s
|
1x60s
|
1x60s
|
1x60s
|
2x60s
|
1x60s
|
|
10/12/12
|
1x60s
|
2x60s
|
1x60s
|
1x60s
|
1x60s
|
2x60s
|
1x60s
|
|
17/12/12
|
1x60s
|
2x60s
|
1x60s
|
1x60s
|
1x60s
|
2x60s
|
1x60s
|
|
24/12/12
|
1x60s
|
2x60s
|
1x60s
|
1x60s
|
1x60s
|
2x60s
|
1x60s
|
Circuit (as little rest as possible between exercises, 2m
rest between sets)
|
Week Beginning
|
Medicine ball half-kneeling diagonal
|
Dumbbell lateral lunge
|
Dumbbell curtsy
reverse lunge
|
Dumbbell reverse lunge
|
1 Leg side plank
|
1 Leg long lever plank
|
1 Leg long-lever glute
bridge
|
|
03/12/12
|
2x12
|
2x12
|
2x12
|
2x12
|
2x30s
|
2x30s
|
2x30s
|
|
10/12/12
|
2x13
|
2x13
|
2x13
|
2x13
|
2x30s
|
2x30s
|
2x30s
|
|
17/12/12
|
2x14
|
2x14
|
2x14
|
2x14
|
2x35s
|
2x35s
|
2x35s
|
|
24/12/12
|
2x15
|
2x15
|
2x15
|
2x15
|
2x35s
|
2x35s
|
2x35s
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