Week Nine Activities - July Week 1

July - Week One - Medium Intensity Week

This week sees us shift the emphasis from strength to endurance as well as moving to two bowling sessions in the month. You will notice we do fewer “weights sessions” and increase the amount of running you do as well as introducing more agility work. Watch the video clips relating to Medicine Ball Training before you start the program. This will help make the Upper Body Workouts as productive as possible.

You may have to organize your time differently to accommodate the changed pattern of exercises. Use your weekly planners for this. If you need a new supply – contact me at the centre.

Two Core Sessions with at least 2 days off between sessions.
Circuit of Exercises A-E.
(Plank – Side Planks – Basic Bird Dogs – Reverse Planks)
1 set of each exercise is 12 reps holding each rep for 20 seconds (rest for 15secs between rep). REMEMBER TO BRACE YOUR CORE WHILE HOLDING EACH POSE! 2 sets of each exercise with 30secs rest between sets.

One Upper Body Session.
Circuit of Exercises A-D
(Reverse Dips – Bicep Curl with Barbells - Bench Press with Barbells – Seated Deltoid Raises)
+ Medicine Ball Tosses (See videos and Instructional post)
3x sets of 30 secs continuous work on exercise A with 30 secs rest between sets. Then 3 sets of 15 reps of Exercises B,C and D performed as a circuit, with 1 minute rest between sets. NB If you are using a Med Ball or Bar for Ex C-E, you do 15 reps per set. If you are using free hand weights, you should be doing 15 reps on each arm. Then 30 sets of 30 on the Medicine Ball Toss.
Directions for the Medicine Ball Toss are outlined in a separate post.

One Lower Body Session.
Circuit of Exercises A-E (Posterior Chain Step Downs - Wall Sits – Skateboarders – PC Bowling Cone Drill - Box Jumps)
Complete 4 sets of each Exercise before moving to the next. 4 sets of 15 reps on each leg on each of the 4 positions in the Step Downs (Straight down, Straight out, Straight forward and back at 45degrees); 3x 90secs Wall Sits; 4x 15 Skateboarders on each leg (swap legs after each set); 3 sets of 4 PC Bowling Cone Drill (2 on each foot per set); 4x40 secs continuous Box Jumps.Rest for 1 minute between exercises.
See separate post for description of the PC Bowling Cone Drill!

Running Drills A-D 30 minutes twice a week
(Note the number of reps in each set varies. Rest for 2minutes between exercises)
A – Jog – High Knees Sprint: 10m Jog – 20m High Knees – 20m Sprint. Jog back to recover (walk last 5m) 6 Reps.
B – Jog – Bound - Sprint: 10m Jog – Bound 10 strides – 20m Sprint. Jog back to recover (Walk last 5m) 6 Reps.
C – A Skip – Jog - Sprint: 20m A Skip – 5m Jog – 15m Sprint. Walk back to recover. 5 Reps
D – Run Up Drill: 5m Jog from standing start – 10m Accelerating to top pace – Sprint 5m transfer to jump and decelerate. Walk back to recover. 10 reps
E – POSE Drills 1to5: Stand and hold 1st Pose; Toe Tap with high knee raise (standing); Pony; High Knee to High Knee; Toe Tap with Knee raise (dynamic).
*The POSE Drill should be done at a separate time 5minutes every 3 days.


Flexibility for 30m minutes every day!
15 mins when you get up and 15 mins before bed.

Endurance running –
Fartlek circuit - Continuous for 20 minutes 2 times a week.
Note modification of Fartlek Circuit.
At each corner of the circuit you will do 20 “Cone Taps”.
Side to side then forward then side to side again then scissors

Enjoy!
JH