This is a very challenging week physically and should give you a fair idea where you are in the program. You will be sore and tired this week, but hang in there – the benefits will be big!
Make sure you treat any sore muscles with ice and thorough stretching. Some fairly vigourous massage using Tiger Balm or a similar product will also be beneficial. Attention to detail is very important this week! NO SHORTCUTS!
Three Core Sessions with at least a day off between sessions.
Circuit of Exercises A-E.
(Plank - Reverse Plank - Side Planks - Pushups)
5 sets of each exercise (A-D) with 30secs rest between sets. 1st set = 30secs; 2nd Set = 25 secs; 3rd set = 20secs; 4th set = 15 secs; 5th set = max. Pushups 4 sets of 30 secs plus final set of 60 secs.
One Upper Body Session.
Circuit of Exercises A-E
(Pushups - Reverse Dips - Pushups with rotations – Bicep Curl with Barbells - Bench Press with Barbells)
3x sets of 60 secs continuous work on each exercises A-C with 30 secs rest between exercises and 2 mins rest between complete circuits. Then 3 sets of 20 reps of Exercises D and E with 1 minute rests between sets.
Two Lower Body Sessions with 2 days off between sessions.
Circuit of Exercises A-E (4 Pt Stationary Lunges - Wall Sits - Squats - Standing Jump+Touch - Box Jumps)
Complete 3 sets of each Exercise before moving to the next. Lunging 2 minute continuous per set then 1 minute rest; Wall Sits – max out… then 2 mins rest… then max out… then 2 mins rest… then max out; 45 secs on Squats (2-1-2 tempo); 40 secs on Jump+Touches (20 with left arm then change and 20 with right arm) and 40 secs on Box Jumps. Rest for 1 minute between exercises.
Flexibility for 30m minutes every day!
15 mins when you get up and 15 mins before bed.
Endurance running –
Fartlek circuit - Continuous for 25 minutes 3 times a week.
Running Drills A-E 30 minutes once a week
(5 minutes on each Drill with 60 secs rest between exercises)
Read – Prepare - Dream – Prepare – Visualise – Prepare – Achieve!
No really worthwhile destination has ever been reached via a shortcut!
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