Hi, welcome back to my second post. It’s been a pretty good week, with Olympics taking place with plenty of inspiration coming in all shapes and sizes, from Mo and his amazing double 5 and 10k, wins to Sir Chris Hoy and Vik Pendleton in the track cycling a great ending to an amazing Olympic carrer. As a result a few more future stars have joined fst working on there strength and conditioning right here in Manchester, which is pretty good and now we’ve got a Judo player which is going to be interesting, so I can’t wait to get started with that.
As I’ve mentioned I’m going to post my workouts, training plans and my journey back to
track and field or triathlon (still un-decided). After my first post I got on with a fairly basic program designed just to strengthen my tendons, muscle attachments and core. I’m lucky in the fact I know my body and know what it capable and not capable off so, anybody wanting to copy I’d drop the weight right down I’m working at around 60% of my old 1RM. It looks a little like this at the moment:
4 days of training with optional longer slower distance or a swim or ride which ever seems best on the other days. 2 days lower body strength and 2 days upper body and core stability. By the way why core stability is not abdominal crunches and non of this plank business, but good quality core stability designed to stabilize the pelvic girdle.
Lower limb days.
Warm up
Foam role
Lunges including rotations and hip flexor stretches.
Internal external rotation for the hips
Single leg Romanian deadlift
Shoulder mobility
Push up plus to T stand.
I do around 2 sets of 15 reps each.
Lower limb
Session 1
5 sets 5 reps on the 2 mins of
High pulls
Mid thigh cleans
Back squats
Nordics
Core circuit
Session 2
5 reps 5 reps on the 2 mins of
Front squats
Deadlifts
Lunges (forward)
Nordics
Upper body
Session 1
The above warm up pluss
Scorpion kicks
T swings
Spiderman lunges
I do around 2 sets of 15 reps each.
Session 1
L-sit 3 x 30s
Planch tuck 3 x 30s
Kb Swing and GHD sit ups 3 x 30
Role outs
Pull ups 5 x 5
Ring Dips 5 x 5
Run or Met-con.
Session 2
Horizontal lie 3 x 6
V-sit 3 x 30s
Leg pull over
Pull ups 5 x 5
Ring dips 5 x 5
Max velocity training
Anything with a weight on it will be increased week by week over the next 4 weeks, and anything that’s timed will have a goal of increasing reps in the time.
I’ve not done any testing yet, that’ll be done at the end of this 4 weeks as I want it to be a realistic effort so I can get accurate intensities for weights.
I’ll post a video of the warm up at some point either this week or next so it makes a bit more sense.
