Auto Reg rating
+2
Med ball
overhead x 10
backwards x 10
1 hop x 6
2 hop x 4
3 hop x 2
Hills
10 x 10m walkabck rec
2 1/2 mins
10 x 20m walkback rec
5 mins
10 x 30m walkback rec
20 min block, Squats
70 x 5
100 x 8, 8, 8, 6, 7, 7, 5 = 49
15 min block, Bench
72 x 3, 3, 3, 3, 3, 3, 3, 2, 3, 2 = 28
15 min block
1 arm db rows 35db x 8, 8, 8, 8 = 32
GM 75 x 8, 8, 8, 8 = 32
Iron Cross 5 plates x 10, 10, 10, 10* = 40
abs
stretch
Rating
8
started off season training as got the draw for Sunday and it is
9.30am 100m
9.55am 300m
10.15am 60m
now I’m probably more of a morning person than most but stuff that. If there had been a 200m or 400m probably but doesn’t mean that much, would rather train.
HUGE thanks to Bold the offseason is pretty well sorted it will be
mid March to mid July
2 days short speed & weights (includes hills & sleds), 3 days conditioning
Mid July to Mid August
2 days short speed & weights, 1 day conditioning, 1 day L-S (2 x 600 down to 2 x 450m reps) & 1 day long hills
Mid August to mid September
1 day short speed & weights, 1 day conditioning, 1 day S-L (2 x 5 x 60 to 2 x 2 x 150) & weights, 1 day 6 x 200, 1 day sprint ladder
mid September to Mid October
1 day short speed & weights, 1 day conditioning, 3 days race prep (2 x 200+200 & weights, 2 x 240 + 3 x 60, 2 x 150 + 150)
Mid October
start races
