DeMOlisher road to DeMOlish

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1

guess what i am done with my gpp which went at follow

August start of season
Week1
Competition week
Week 2 morning
Day Develop Session Effort Recovery
Rep Set
Saturday Strength general Weight training
Sunday General fitness Circuit training
Monday Strength general Weight training
Tuesday General fitness Polymetrics
Wednesday Strength general Weight training
Thursday General fitness Circuit training
Friday Rest
Week 2 noon
Day Develop Session Effort Recovery
Rep Set
Saturday Endurance General 5k 5k rp+10%
Sunday Anaerobic Quality 3 * 500m 80% of 400m pb 4 min
Monday Endurance General 5k 5k rp+10%
Tuesday Anaerobic Quality 3 * 400m 80% of 400m pb 4 min
Wednesday Endurance General 5k 5k rp+10%
Thursday Pool
Friday Rest

Week 3 morning
Day Develop Session Effort Recovery
Rep Set
Saturday Strength general Weight training
Sunday General fitness Circuit training
Monday Strength general Weight training
Tuesday General fitness Polymetrics
Wednesday Strength general Weight training
Thursday General fitness Circuit training
Friday Rest
Week 3 noon
Day Develop Session Effort Recovery
Rep Set
Saturday Endurance General 5k 5k rp+10%
Sunday Anaerobic Quality 3 * 500m 80% of 400m pb 4 min
Monday Endurance General 5k 5k rp+10%
Tuesday Anaerobic Quality 3 * 400m 80% of 400m pb 4 min
Wednesday Endurance General 5k 5k rp+10%
Thursday Pool
Friday Rest

Week 4 morning
Day Develop Session Effort Recovery
Rep Set
Saturday Strength general Weight training
Sunday Endurance General 5k
Monday Strength general Weight training
Tuesday Endurance General 5k
Wednesday Strength general Weight training
Thursday Rest
Friday Rest
Week 4 noon
Day Develop Session Effort Recovery
Rep Set
Saturday Endurance General 2 * 3 * 300 80% 400m pb 3 min 5 min
Sunday General fitness Circuit training
Monday Endurance General 2 * 3 * 300 80% 400m pb 3 min 5 min
Tuesday General fitness Polymetrics
Wednesday Endurance General 2 * 3 * 300 80% 400m pb 3 min 5 min
Thursday General fitness Polymetrics
Friday Rest

September
Week 1 morning
Day Develop Session Effort Recovery
Rep Set
Saturday Strength general Weight training
Sunday Endurance General 5k
Monday Strength general Weight training
Tuesday Endurance General 5k
Wednesday Strength general Weight training
Thursday Rest
Friday Rest
Week 1 noon
Day Develop Session Effort Recovery
Rep Set
Saturday Endurance General 2 * 3 * 350 80% of 400m pb 3 min 5 min
Sunday General fitness Circuit training
Monday Anaerobic Quality 2 * 6 * 80 (back to backs) 80% of 200m pb 30 sec 5 min
Tuesday General fitness Circuit training
Wednesday Endurance General 2 * 3 * 350 80% of 400m pb 3 min 5 min
Thursday General fitness Polymetrics
Friday Rest

Week 2 morning
Day Develop Session Effort Recovery
Rep Set
Saturday Strength general Weight training
Sunday Endurance General 5k
Monday Strength general Weight training
Tuesday Endurance General 5k
Wednesday Strength general Weight training
Thursday
Friday Rest

Week 2 noon
Day Develop Session Effort Recovery
Rep Set
Saturday Endurance General 2 * 3 * 350 80% of 400m pb 3 min 5 min
Sunday General fitness Circuit training
Monday Anaerobic Quality 2 * 6 * 80 (back to backs) 80% of 200m pb 30 sec 5 min
Tuesday General fitness Circuit training
Wednesday Endurance General 2 * 3 * 350 80% of 400m pb 3 min 5 min
Thursday General fitness Polymetrics
Friday Rest

Week 3 morning
Day Develop Session Effort Recovery
Rep Set
Saturday Strength general Weight training
Sunday Endurance General 5k
Monday Strength general Weight training
Tuesday Endurance General 5k
Wednesday Strength general Weight training
Thursday
Friday Rest

Week 3 noon
Day Develop Session Effort Recovery
Rep Set
Saturday Endurance General 2 * 3 * 350 80% of 400m pb 3 min 5 min
Sunday General fitness Circuit training
Monday Anaerobic Quality 10100 80% of 200m pb 30 min
Tuesday General fitness Circuit training
Wednesday Endurance General 23*400 80% 400m pb 3 min 5 min
Thursday General fitness Polymetrics
Friday Rest

Week 4 morning
Day Develop Session Effort Recovery
Rep Set
Saturday Strength general Weight training
Sunday Endurance General 5k
Monday Strength general Weight training
Tuesday Endurance General 5k
Wednesday Strength general Weight training
Thursday Rest
Friday Rest

Week 4 noon
Day Develop Session Effort Recovery
Rep Set
Saturday Endurance General 23400 80% 400m pb 3 min 5 min
Sunday General fitness Circuit training
Monday Anaerobic Quality 2 * 6 * 80 (back to backs) 80% of 200m tpb 30 sec 5 min
Tuesday General fitness Circuit training
Wednesday Endurance General 24200 80% of 200 pb 3 min 5 min
Thursday General fitness Polymetrics
Friday Rest

October
Week 1 morning
Day Develop Session Effort Recovery
Rep Set
Saturday Strength general Weight training
Sunday Endurance General 5k
Monday Strength general Weight training
Tuesday Endurance General 5k
Wednesday Strength general Weight training
Thursday Rest
Friday Rest
Week 1 noon
Day Develop Session Effort Recovery
Rep Set
Saturday Endurance General 23400 80% 400m pb 3 min 5 min
Sunday General fitness Circuit training
Monday Anaerobic Quality 10*100 80% of 100m 30 sec
Tuesday General fitness Circuit training
Wednesday Endurance General 2 * 4 * 200 80% of 200m pb 3 min 5 min
Thursday General fitness Polymetrics
Friday Rest

Week 2 morning
Day Develop Session Effort Recovery
Rep Set
Saturday Strength general Weight training
Sunday Endurance General 5k
Monday Strength general Weight training
Tuesday Endurance General 5k
Wednesday Strength general Weight training
Thursday Rest
Friday Rest
Week 2 noon
Day Develop Session Effort Recovery
Rep Set
Saturday Endurance General 23400 80% 400m pb 3 min 5 min
Sunday General fitness Circuit training
Monday Technique 3 * 3 * 30 Drive 95% to 100% 5 min 10 min
Tuesday General fitness Circuit training
Wednesday Anaerobic Quality 10*100 80% of 100m 30 sec
Thursday General fitness Polymetrics
Friday Rest

Week 3 morning
Day Develop Session Effort Recovery
Rep Set
Saturday Strength general Weight training
Sunday Endurance General 5k
Monday Strength general Weight training
Tuesday Endurance General 5k
Wednesday Strength general Weight training
Thursday
Friday Rest
Week 3 noon
Day Develop Session Effort Recovery
Rep Set
Saturday Endurance general 23400 80% 400m pb 3 min 5 min
Sunday General fitness Circuit training
Monday Technique 6* 30 Drive 95% to 100% 5 min
Tuesday General fitness Circuit training
Wednesday Anaerobic Quality 10*100 80% of 100m 30 sec
Thursday General fitness Polymetrics
Friday Rest

Week 4 morning
Day Develop Session Effort Recovery
Rep Set
Saturday Strength general Weight training
Sunday Endurance General 5k
Monday Strength general Weight training
Tuesday Endurance General 5k
Wednesday Strength general Weight training
Thursday
Friday Rest
Week 4 noon
Day Develop Session Effort Recovery
Rep Set
Saturday Endurance General 23400 80% 400m pb 3 min 5 min
Sunday General fitness Circuit training
Monday Technique 6* 30 Drive 95% to 100% 5 min
Tuesday General fitness Circuit training
Wednesday Anaerobic Quality 10*100 80% of 100m 30 sec
Thursday General fitness Polymetrics
Friday Rest

the poly metrics were

  1. Regular warm-up Medicine ball, various abdominal etc… plus regular training 2X30-40m
    -Knee lifts
    -Heel lifts
    -Short skipping
    -Long skipping
    -Tense legs
    -Bouncing stride

  2. Hurdles liometrics
    -Bound feet: 8X6 hurdles=normal
    -Bound feet, tense legs, footwork only:
    6X6 hurdles=minimum
    -One leg (each):3X4 hurdles=average

  3. Recuperation
    Slow jog 400m+stretching.
    i made some light speed sessions to get my self workin with high speed
    my weight trainig was composed of 4 sets and 12 reputions and as i progress the weights used are increasedbu the rep and the sets are the same i did half squads ,bench press ,dumbles arm swings,abdominals
    as for the ciruit trainig it was hills and each time interval when i am doing the hills i do push ups abbomials
    i will start my spp tommorow but still i didnt finish its program so i will post it when iam finished