Home > Uncategorized > Week 4.5: New Look!

Week 4.5: New Look!

Revamped my training schedule and used a table to chart my progress.

I’m a little faster, and a little stronger.

So carry on!

Training Schedule

Dates: 25-27 Aug

Routine (Aug)

25

26

27

Pylo (Std)  

Yes – D

 
Pylo (Others)

Yes – D

   
Core 1/2 – D

1/2 – D

 
Wght (Front)   Yes – D  
Wght (Back) Yes + Push ups
– D
   
Run     Yes – D
Bike     Yes – D

Next Goals

Dates: 29-30 Aug 

  • +1 to Core
  • +1 to Cycle
  • 21:00 to Run
  • +1 to Weights

Training Routines

Core

3 Sets

  1. 13 X Lower abs
  2. 13 X Side to Side
  3. 13 X 5-sec one leg marches
  4. 13 X Crunches (Ball)
  5. 34 sec Bridges (Ball)
  6. 34 sec Lay-outs

Pylometrics

Exercises (3 Sets)
Standard

  1. 11 X Squat to Jumps
  2. 11 X One-Two Hops
  3. 11 X Spilt Squat Shuffle
  4. 11 X Mountain Climber
  5. 31 X Single Ankle hops

Others

  1. 10 X Shoots
  2. 10X Roundhouse kicks

Weighted

Exercises (3 Sets)

Front

  1. 10 X Squats (25 X 2 kg)
  2. 10 X Single-leg Squats
  3. 10 X Lunges (25 kg)
  4. 20 X Push ups
  5. 10 X Shoulder Presses (25 kg)
  6. 7 X 1-arm Push ups (3 steps)

Back

  1. 3 X Pull Ups
  2. 10 X 1-arm Back Rows (25 kg)
  3. 11 X Inverted Rows
  4. 20 X Single Leg Calf Raises
  5. 10 X Deadlifts (25 kg)

Runs/Bicycle

  1. Run (3.2 km) 
    Timing: 21:13; Speed: 9.04km/h
  2. Cycle (4.6km X 2)
    Timing: 21:00; Ave Speed: ?? km/h

KIV

  1. Slope Runs (3x 0.38 km)
  2. Single-leg Isometric Deadlifts
  3. Single-leg Isometric Squats
  4. Isometric Squats
  5. 10 X Inclined Inverted Rows
Advertisements
Categories: Uncategorized
  1. No comments yet.
  1. No trackbacks yet.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: