Winter 07-08

[Lovett]

Got a bit of hunger after last year to do a winter, haven't done a full winters training for two years, with Pickett's Lock just down the road and now getting it for free, would be a waste not to make the most of it.

I work on my own, write my own stuff, so only me to blame if it doesn't go well....if it doesn't then i see this being my last year.

But I'm in my 5th week now, and this is how things went in my first week, I'm currently in block 2 and have started throwing, my shoulder problem from last year is currently not a problem and hopefully stays that way, as Ive been doing alot of work since the end of the season.

Week 1 Conditioning - Block 1

Monday

Warm Up
- 800m
- Mobility drills
- Stretch
- Foot drills 4 exercises X 3 reps

Weights (12 reps X 4 sets @ around 40% of Max)
- Clean
- Back Squat
- Bench
- Neck press
- Up right row

- 2 shoulder exercises
- 3 cores exercises

Gymnastics Exercises
- 1 exercise with rings 5x5
- 1 exercise with the bar x 5
- 1 exercise with the ropes x 5

Ill try find clips of the gym exercises, seen them somewhere

Tuesday

Warm up – see Monday

Hurdle drills
- 8 hurdles 4 exercises X 3
Shuttle runs
- 20m/30m/40m X 6
Med ball 12 reps X 3
- 5 exercises (mainly with 3k 1 with 5k and a single ball)
Bounds
- 2ft 20 jumps X 5
- Single 15 jumps each X 5

Wednesday

Warm up – see Monday

Weights

- Snatch
- Front Squat
- Incline Bench
- Back jerk
- Pullovers
- Lat pull down

- 2 shoulder exercises
- 3 cores exercises

Jav runs with a sled 60m X 5

Thursday

SEE TUESDAY

Shuttle runs changed with 60m jog back recovery X 6

Friday

SEE MONDAY

Saturday

REST

Sunday

2 hour walk


Week 2; WEIGHTS 10 reps % up, following 8 reps % to 6 reps, then 5th week = Conditioning block 2
With track/distance work Metres go up by 10 each week to block 2


I'll try and update as i go along

Cheers

Ant

[slinger]

no bicep curls??? oh i forgot you don't have ginger hair and a mullet....hhmmm ginger nearly at times it is ;D

great to see you training hard mate, i'm sure the hard work will pay dividends in the summer

[sam]

Ant got any updates for us??

[Lovett]

In 3rd week of strength training now, throwings still abit slack as I'm still being cautious of the shoulder, just working hard on all the things i have missed out on in the last two years

ill stick to the programme I'm on now until the new year, then start January with block 2

each day has had at least 1 exercise added

Week 1 Strength

Monday

Warm Up
- Skip 4 mins
- Mobility drills
- Stretch
- Foot drills 4 exercises X 3 reps

Weights (5 reps X 5 sets @ around 80% of Max)
- Clean
- Back Squat
- Bench
- Neck press
- Up right row

- 2 shoulder exercises
- 3 cores exercises

Gymnastics Exercises
- 1 exercise with rings 5x5
- 1 exercise with the bar x 5
- 1 exercise with the ropes x 5

- Box jumps 5 x 5

Tuesday

Warm up – see Monday (Jog 800m instead of skip)

Hurdle drills
- 8 hurdles 4 exercises X 3
Runs
- 200m run, walk 100m recovery X 6
Med ball 10 reps X 3
- 5 exercises (mainly with 5k 1 with 7k and a single ball)
Jav
- hip then throw 3 sets x 5 throws, walk then throw 3x5, 5 steps 3x5
- O/H shot - 5k 5 throws x 3
Bounds
- 2ft 10 jumps X 5 for (distance)
- Single 10 jumps each X 5 (over small hurdles)

Wednesday

Warm up – see Monday

Weights

- Snatch
- Front Squat
- Incline Bench (swaps with decline each week)
- Back jerk
- Pullovers
- Lat pull down

- 2 shoulder exercises
- 3 cores exercises

- Jav runs with a sled 90m X 5
- Speed Ladder 5 ex x 4

Thursday

SEE TUESDAY

Friday

SEE MONDAY (Friday sessions repeats Mondays, one week 2 cleans sessions, following 2 snatch sessions)

- Jav runs – run ,withdraw, run, withdraw 60m x 5

Saturday

REST

Sunday

2 hour walk

Week 2; WEIGHTS 5-10k on each lift, With track work distance will come down for more reps, Medball/OH shot reps will go down to 8/weight up, Bounds more jumps, hurdles up