Planning Prevents Piss-Poor Performance.
We should plan. I suggest checking out the article posted below. It's a bit general, so we'll have to come up with work to suit their suggested phases.
At the moment I think I'll be doing 2 or 3 whole body workouts per week in the ANU gym. Gymnastics once per week. Some various types of running, probably 1 or 2 times a week, maybe more but depends on how much spare time I'll have. Wouldn't mind rock-climbing once a week. I have a bunch of stretching and rehab stuff to do each day too.
I haven't actually compared the above to the periodised plan, so I'm yet to see if it'll fit.
6 comments:
Sounds good mate ptetty much what i had in mind. what sort of running do you suggest. oph? regatta? Ive also got access to chutes at school if any one is keen.
also did you wanna do more interval work to biuld fitness?
Ive been a bit slack so maybe will be easier to plan ove the blog!
Im free all arvo's say bout 4:30.
here are some sugestion for days however i'm flexible this year.
Mon
Weights
Tue
Weights
Wed
Sprints
Thu
Gymnastics
Fri
Sat
Sprints am
Friday can be free to what eva.
also might join anu this week.
also a chance of doing a second gym sesh.
Im free all arvo's say bout 4:30.
here are some sugestion for days however i'm flexible this year.
Mon
Weights
Tue
Weights
Wed
Sprints
Thu
Gymnastics
Fri
Sat
Sprints am
Friday can be free to what eva.
also might join anu this week.
also a chance of doing a second gym sesh.
Don't man to hijack the blog but the doc sugest we should still keep traing specific ie: pole runs.
ideas that come to mind during phase one are things suchas:
Jump once a week: mostly drills suchas short aproach take off; and other pole exercises off the bags.
Strenghth 3-4 x week including gymnastics and weights.(basic strength and conditioning including body tension.
Sprints and hills; including pole runs into plant box. as the doc says 30-60m; (something like last year with the piramid sprints?)
I'll need help with nick as far as cycling our training(macro micro)
Hi all, I am keen to start training again after easter...
At the moment, I plan on doing something like:
Mon
Sprints with Erin - track or elsewhere for hills with others?
Tue
Weights
Wed
P.V. technical - drills / pole runs
Thu
Sprints with Erin - track, focusing on starts and long jump stuff
Gymnastics <- if i can
Fri
Weights
Sat
am P.V. technical - drills / pole runs, finish with sprints
Sun
Some king of cardio, swimming, long run, cycling, touch footy, or something... followed by a light weights session.
Once it gets cold I will probably scale wednesday nights back, or do them at lunch time or something.
Once the baby arrives, will probably scale back training somewhat......
Anyway, anyone have any ideas?
Sounds good. I think we may be better off doing a double or even triple periodised plan, so that way we'll plan to peak early in the season and then again around the championships.
As for weekly sequences (microcycles), ideally CNS dominant sessions (weights, sprints, plyo etc.) are alternated with vegetative dominant sessions (endurance, tempo, interval work etc.).
If you train twice on a day then only one session should be hard - so vary the loads as well. A hard session should be followed by a light one, and a moderate session should only be followed by a light or another moderate session.
These two strategies are supposed to improve recovery times while allowing more sessions to be completed.
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