Thanks Bold and I agree pretty much with your comments especially after comparing my throws with those in the med ball DVD. Will work on that.
Re being fit, yeah apart from my R knee which has a real block up the top of my calf, almost behind the knee I am working out things are going well. According to the info in
My RPI is 41.15 (172cm , 73kg)
I’ve settled on a 12 week model as below which is good fun and has all the elements I like. Racing doesn’t feature in my plans.
Sunday
Med ball, Accelerations & Max speed 500-550m total, Squats (5/3/1 + 3s x 5r @ 80%), Bench (5/3/1 + 3s x 5s @ 80%), RDL or Good Morning & abs
Monday
Abs & Conditioning, Chins & Dips (5s x 10r)
Week 1 3s x 4 x 150 (reps 1 & 3 tempo, 2 & 4 @ 90%, recovery = jog back between reps, 300m jog + 150m walk after set 1, 150m jog + 300m walk after set 2)
Week 2 3 x 3 x 300 (150m out & back, 1 min jog between reps, 4 min jog after set 1, 4 min jog & 5 min walk after set 2)
Week 3 6 x 200 (jog back rec)
Week 4 60 sec, 50 sec, 40 sec, 30 sec, 20 sec, 15 sec, 10 sec, 5 sec walkback rec
Tuesday
Rest
Wednesday
Med ball, SE (8-39 sec) 500-550m total, Squats 8s x 5r @ 75%, Military press (5/3/1 + 3s x 5s @ 80%), Glute bridge or hip thrust & abs
Thursday
Abs & Bent over rows & Incline DB press (5s x 10r), Conditioning
Week 1 2 x 300+150 + = 30 sec
Week 2 2 x 4 x 80 + 200
Week 3 2 x 200 + 200 + = 30 sec
Week 4 no conditioning
Friday
Abs & Conditioning
Weeks 1 &3 30min jog
Weeks 2 & 4 L & S tempo
Saturday
Rest (Fast till 6pm)