NEW SEASON.
Monday 8 October - Training in the Park
20 min warm up
2x 30 step ups
5x park parkour ( around 600m) - 3 min rest.
2’14 - 2’03 - 2’20 - 2’20 - 2’14
Tuesday 9 October - Tempo
30 min warm up
6x50 technique runs
16x200 in 39 sec - 2 min rest.
Static core exercises
I noticed i’m completely out of shape, the times of yesterday show that and I couldn’t even hold the plank for 45 secs while in the early competition phase I could hold it for 2 mins.
Oh well, that will change soon
Sunday 4 November - Official season start
25 min jogging
ballistic stretches
hamstring eccentrics with partner
lunges (hurt really bad)
Run circuit around the park
Monday 5 November
20 min jog
core circuit
400m in 1:10 - jog to 300m
300m in 50s - jog to 200m
200m in 35s
Wednesday 7 November
20 min jog
Technique
2x3x500m (6min rest): 1’45 - 1’48 - 1’38 - 1’33 - 1’38 - 1’37
4x6 pull ups
core circuit
10 mins wobble board with focus on weaker left ankle
I’m starting to have lower back/oblique pain as 1 year ago, will go to chiropractor friday.
Thursday 8 November
10 min jog
Tempo Small circuit: 1 + 1 +1 | 2 + 1 + 2 | 1 + 1 + 1 | total of 1100m at 65% intensity
core circuit - bridges variations - isometric wall squat(3x 60sec)
Friday 9 November
10mn jog
warm up on hurdles (hip mobility)
10x60m with 30sec rest (90-95% intensity)
Sunday 11 November
Training In Park
20mn jog
40 step ups, 20 push ups, 3x20 ankle jumps with partner pushing down on shoulders
different jumps on hill
4x run circuit ( 270m in max. 45sec - jogging 50m - sprinting uphill (40m) - jogging back to start point = rest (5mins) )
–
core: 8x plank, 60 sec hold
wobble board different exercises
Monday 12 November
10mn warm up
Big core circuit
400m - 1mn16 , jog to 300m
300m - 56sec , jog to 200m
200m - no time
Tuesday 13 November
10mn warm up
Tempo - 15 x 200m in 35s (2min20s rec.)
Wednesday 14 November
20mn jog
Dynamic warm-up
2x3x500m (6min rest): 1’33 - 1’29 - 1’29 - 1’29 - 1’27 - 1’16
Thursday 15 November
Warm-up
Technique walks 5x20m (walking high on toes and mimicking good sprint mechanics)
Body weight circuit (1x):
- bodyweight squats (25)
- wide push ups (25)
- superman (20)
- lateral lunge (10 each leg)
- 8 count body builders (15)
- squat jumps (10)
- hip thrusts (20)
- diamond push ups (15)
- burpees (8)
Friday 16 November
Warm-up
Hip mobility on hurdles
2x10x60m (rest: 30secs, R=8mins)
60m at high speed
Sunday 18 November
Training In Park
20mn jog
40 step ups, 20 push ups, 3x20 ankle jumps with partner pushing down on shoulders
4x run circuit ( 270m in max. 40sec - jogging 50m - sprinting uphill (40m) - jogging back to start point = rest (5mins) )
Monday 19 November
Dynamic warm up, drills
Core circuit
6x40m, faster everytime
300m in 50s
Tuesday 20 November
Tempo
2x8x200 in 36s. | 1min30 rest, 3min between set
Wednesday 21 November
20mn jog + drills
4x300m in 40s - 8mn recovery
39.78 - 39.78 - 41.00 - didn’t do the last one as I have tibia pain
Friday 23 November
Warm-up
Hip mobitlity on hurdles
2x10x60m at 90% intensity. 30sec rest between runs and 12 min. rest between set
Did only 1 set, couldn’t run anymore… foot pain near the ankle
Sunday 25 November
VMA test
Hill work:
- forward and backward lunges uphill
- broad jumps
Running up stairs 6x with 60sec recovery
Glute ham raises alternative (hammies are so stiff now)
Monday 26 November
Long warm-up
Strength training circuit (3x)
50kg squats 3x 20secs
5x5 hurldle jumps
medicine ball twists (core) 20secs
weighted lunges 2x
stiff legged deadlift w/o weight
4x120m strides