So last week was a week of change as it was the first week of my new program. The program itself is good and a better balance for me in the type of life I have with two exceptionally busy days, three less time consuming days and two days off. The busiest days have two sessions in them - one track and one gym. However, the track at the moment is replaced by cycling as my ankle still has not healed.
While we are on a medical note lets talk about my back which I have neglected in this blog for a while. Firstly, the operation I could have, here is what the consultant says:
- It is a spinal fusion where they will fix my spine together using metal rods
- It is my choice when and if I have it
- It is major surgery
- I will in hospital for 5-6 days
- I will be on a very gradual build up for around 3 months
- I will be back to normal in 6 months
- Risks are: 70% chance it will work, 30% it won't/will make it worse. Worse can mean all sorts of spinal problems etc. at varying degrees.
So the choice is mine. It is a very big choice as it is a last resort. There is also the possibility of more facet injections as well (steroid injections in my spine). The problems with my back have been worse than usual the past couple of weeks so it has just been a case of managing it. (week beginning 10/12/12 things got much worse). The drugs I am taking are still arcoxia (which may change), tramadol and amitryptaline. (if anyone wants any information on these drugs message me cause I have plenty!)
So, onto training. Training this week was overall very good. Weights were good (I am massive) and the cycling was powerful. My body shape has not changed much recently and I had put on a bit of fat though this is now going. My legs have got bigger and have toned up more to which, for running is awesome. My biggest achievements of the week, however, have come in the gym with 6 reps of 85kg on my first close grip bench press session and 6 muscle ups (for no reason) which I could have done more of. Coach asked me not to make a habit of it!
So weights were as follows:
Close grip bench - 85kg
Hip thrusts - 85kg
Reverse Lunge - 25kg each hand
Bench Pull - 85kg
Back extension - 7.5kg
Thats about it! For anything else see below!
Otherwise much love and until next time!
|
03/12/12
|
WU1+2
Seated Bike Sprint (very
high resistance)
10x10s, 2m RR
S1
CD1
|
H1
C
CD1+2
|
H2
T
S2
STST1
|
Rest
|
WU1+2
Standing Bike Sprint (high
resistance)
6x20s, 4m RR
S1
STST2
|
WU1
Seated Bike Tempo (moderate
resistance)
2x(3x60s), 2m RR, 5m SR
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
|
No comments:
Post a Comment