This week, for want of a better word, has been horrendous! My back has potentially had its worst week ever which sucks. Tuesday I had to take off completely and all of the training was slightly tempered. In all honesty it was a real struggle to keep going this week. I don't just mean in training I mean in life in general mentally and physically. I have been stuck indoors a lot and have seen my family a bit but nobody my own age which has been hard going. Management techniques have been the usual of exercises,walking, drugs, hot water bottles and loose clothing.
Today, Sunday it has started to clear up a bit all I can hope is this continues. Tuesday was especially bad with my back teeth grittingly bad with as many drugs as I could get in my system. However, I did get COD to play with my dad which was good! In all fairness in weeks like this family are so important to help you through it doing everything from gaming, to baking, to skyping to help distract me from the pain. Cheers guys!
On a slight side point my ankle is due for an x-ray as they are not sure if it has a hairline fracture. It is a bit sad. I hope that my ankle is ok but skipping this week definitely showed I am not ready to run yet!
So onto training, everything remained fairly static this week with weights not increasing and circuits having to decrease in weight. Skipping was also difficult and I had to give up just shy of 17 mins (out of 20). Things such as back raises also had to be taken off and I had to be especially careful. However, cycling was still good and my thighs at least felt a massive burn! Closest I have come to throwing up this term! I really focused on stretching and massage this week as well just to keep as fluid as possible in my motions.
That is about it!
Much Love
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10/12/12
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WU1+2
Seated Bike Sprint (very
high resistance)
10x10s, 2m RR
S2
CD1
|
H1
C
CD1+2
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H2
T
S1
STST1
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Rest
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WU1+2
Standing Bike Sprint (high
resistance)
6x20s, 4m RR
S2
STST2
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WU1
Skipping (double footed
contacts
Core
CD1
|
Rest
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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).
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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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Trap bar jump squat
superset box jump
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Yielding Nordic (hands
touching ears)
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Dumbbell deficit reverse
lunge
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Shoulders elevated hip
thrust (barbell on lap – keep pelvis posteriorly tilted at the top)
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Close (14 inch) grip bench
pull superset explosive body row
|
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03/12/12
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N/A
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2x10, 1m SR
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3x5, 1m SR
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2x6, 1m SR
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3x5/3x3, 1m SR
|
|
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10/12/12
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N/A
|
2x10, 1m SR
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3x5, 1m SR
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2x6, 1m SR
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3x5/3x3, 1m SR
|
|
|
17/12/12
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2x5/2x3, 1m SR
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2x10, 1m SR
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3x5, 1m SR
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2x5, 1m SR
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3x4/3x3, 1m SR
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|
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24/12/12
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3x5/3x3, 1m SR
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2x10, 1m SR
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3x5, 1m SR
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2x5, 1m SR
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3x4/3x3, 1m 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)
|
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)
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1 Leg back extension (don’t keep adding weight)
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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
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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
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2 x 6 hurdles
|
|
10/12/12
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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
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2x35s, 25s SR
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2x35s, 25s SR
|
2x35s, 25s SR
|
Static Stretch 1 (all to be found in the e-book I sent you)
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Week Beginning
|
Outer hamstring
|
Hip flexor
|
Pec
|
Adductor
|
Pinwheel
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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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