Been a bit slack keeping this up to date, but I’ve certainly not been slacking at training!
As of the end of September, Mondays have been circuit training, followed by a 2.4km jog for the first few weeks. However the jog has now been replaced by plyometric exercises.
The circuits have gradually been building up each week, starting off with 20s exercise, 20s rest. With both times increasing by about 3 seconds each week to a peak of 32 seconds. However for each week after that, the rest has been coming back down towards 20 while the exercise time remains at 32.
The circuit is pretty comprehensive, including tricep dips, pistol squats, squat thrusts, situps, box jumps, back hyper-extentions, single leg step ups, lateral abdominal raises, 1 arm dumbell hang clean and press, calf raises, pushups and alternate leg squat jumps.
The order stays the same, but we do 3 sets, 1 forwards, 1 backwards and the last one the same direction but starting from 5 stations round the circuit.
As was the intention with the setup of the session, I haven’t noticed any actual increase in effort each week, even though the sessions are getting progressively harder. Since the beginning of October I’ve increased total bodyweight from 72.5kg to 76.2kg (11st 3lbs to 12st), although some of that will be water weight as I use creatine during my winter training period.
The session intensity has also ramped up, with reduced rest periods and slightly higher volume. We’re doing sled pulls over 30m roughly every other week, and on top of my track sessions which are Mon, Wed and Sat, I’m trying to make sure I get into the gym on Thursdays to do some heavy weights.
First available competition will be a 60m on December 8th, which I may do just as an early season tester to see where I am currently.
