August Week 3 High Intensity (Wk 15 of Program)

August - Week 3 - High Intensity Week

This is the second last week of the program and the last week of high intensity training. As with all the high intensity weeks, you will feel a bit sore and tired this week. LISTEN TO YOUR BODY! If you are really sore in specific areas, it may be wise to ease up a bit – do some extra stretching and ice the area. Your priority now should be getting to your trials in the best shape possible. Having said that – if you have really put in throughout this program the soreness you experience should be manageable and you should be able to continue to train and trial at 100% effort.

Two Core Sessions. Minimum of 48 hours between sessions.
Circuit of Exercises A-E.
(Plank – Side Planks – Basic Bird Dogs – Reverse Planks)
1 set of each exercise is 15 reps holding each rep for 30 seconds (rest for 15secs between reps). REMEMBER TO BRACE YOUR CORE WHILE HOLDING EACH POSE! 3 sets of each exercise with 60secs rest between sets.

Two Upper Body Sessions. Minimum of 72 hours between sessions
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)
4x sets of 40 secs continuous work on exercise A with minimal rest between exercises. Then 5 sets of 15 reps of Exercises B,C and D 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 3 sets of 30 on the Medicine Ball Toss.

One Lower Body Session.
Circuit of Exercises A-E
(Posterior Chain Step Downs - Wall Sits – Skateboarders – PC Bowling Cone Drill - Box Jumps)
Complete 6 sets of each Exercise before moving to the next. 2 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); 4x 90secs Wall Sits; 6x 15 Skateboarders on each leg (swap legs after each set); 6 sets of 4 PC Bowling Cone Drill (2 on each foot per set); 4x45 secs continuous Box Jumps.Rest for 1 minute between exercises.

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) 8 Reps.
B – Jog – Bound - Sprint: 10m Jog – Bound 10 strides – 20m Sprint. Jog back to recover (Walk last 5m) 8 Reps.
C – Jog – A-Skip - Sprint: 5m Jog – 20m A Skip – 15m Sprint. Walk back to recover. 6 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. 15 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 25 minutes 3 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


JH