Trainingsession Week Ending 2/08/09
Training week ending 2/08/09
Mon Pm 1hr10min run steady over muiti terrain
Pm spinning 45 mins
Tues Am session warmup, 1min 2, 3, 4, 2, 1 1min jog in between than 2mins in between set x2 then 6x 30secs hard warmdown over muti terrain
Pm 30 mins easy
Wed Pm 1hr 15 min easy/steady on road
Pm core work and light weights session
Thursday Am 30 mins easy
Pm session 12x1min off of 30secs rec on road
Friday 1hr easy
Sat Am easy 30mins
Pm was going to race got attacked by dog on am run had to pull out of race
Sun Am long run 2hrs over muiti terrain easy
Pm spinning easy to help legs recvory
Good week in total body little bit tired mon/tues but felt better near the end of the week ,gutted about race having to pull out , but got 5 mile race next Friday to work towards
Comments On "Week Ending 2/08/09"
Core and Weights workouts
Cheers Darren for taking the time to provide such detailed information about your core and weights workouts.
Singh Posted on August 6th, 2009Have had a chat with coach and we have managed to add a weekly session into my schedule. I am looking forward to this variety and change from my usual mileage work!
2 of my training partners are joining me at the local health centre gym and we will be able to use the instructors to make sure we develop the correct techniques for maximum effort, Hopefully we will see the results of this work during our forthcoming xc races.
Have purchased a cheap swiss ball from ebay and will be using it also. Others seem to think they are very useful- do you ever use them?
Once again thanks for your help and information.
Stay focused and aim high!
Corework/weights
Hi G Singh here are some of the core workouts that i use in my workouts,just do these once a week, i have done these for a while now and feel better for it , with the lightweights i do normal pressups, tricep dips ,bench press .bicep curls etc at a low weight and between 2x25 for each muscle group,because i rotate between this and circuits every other week to keep it fresh and not get boring hope this helps
Darren Posted on August 4th, 2009anything else let me know
Static Floor Exercises
Plank
Hold a straight body position, supported on elbows and toes. Brace the abdominals and maintain a straight body line through feet, hips and head.
Side plank
Lie on one side, ensuring the top hip is above the bottom hip. Push up until there is a straight body line through feet, hips and head. Keep the elbow under the shoulder. Lower under control and repeat on opposite side.
Bridge
Lie on the floor with your knees bent and feet flat on the floor. Squeeze your gluteals and then push your hips up until there is a straight line through knee and hip to upper body and shoulders remain on the floor.
Superman
Kneel on the floor and place your hands below your shoulders and knees below your hips. Extend right leg back and the left arm forward. Maintain a straight body line through extended leg, body and extended arm. Repeat with opposite limbs
Dynamic Floor Exercises
Side lying hip abduction
Lie on your side with your top hip above the lower hip. Brace the abdominals and lift the top leg slowly up and down.
Oblique crunch
Lie on your back with your right ankle resting on your left knee. Right arm is placed on the floor out to the side. Keeping the right shoulder down, curl the left shoulder up to the right knee. Repeat with opposite limbs.
Straight leg raise
Lie on your back with knees bent. Brace your abdominals and lift your legs up straight in the air to an angle of 45 degrees keeping you back on the ground. Keeping one leg in the air, slowly lower the other down to the floor. Only go as far as you can until you feel the lumbar spine start to move. Keep bracing the abdominals and then lift the leg slowly back up. Repeat with the other leg.
Medicine Balls
Medicine balls are a great training tool that can be used to improve core strength, functional movements, reaction time, and coordination.
Select this link to order your "Medicine Balls".
Sit-up and throw
You either need a partner to receive and pass the ball, or perform the exercise in front of a wall and use a medicine ball that will bounce back. Start in the sit-up position (knees bent) with hands up ready to receive the ball. Catch the ball and begin to lower back down. Control the movement with the abdominals and keep your hands above your head as you lower down. Once the shoulders are touching the floor sit back up and throw the ball forward at the same time.
Sit and twist pass
Start in the sit-up position, knees bent feet flat on the floor. Your feet, knees and hips should remain reasonably still throughout this exercise, the rotation coming from your waist and not your hips. Hold your hands to one side ready to receive the ball. Catch the ball to that side and absorb the catch by turning your shoulders further to that side. Reverse the rotation turning back to the middle and release the ball. Continue rotating to the other side; receive the ball on the other side and continue.
45-degree sit, catch and pass
Start in the sit up position with knees bent and lean back at 45 degrees. Raise your hands in front of your face and receive a pass from a partner, around face height. As you catch the ball you must maintain your body position and gently throw the ball back.
Core and Weights advise please.
Darren,
G Singh Posted on August 3rd, 2009Can you expand on the core work and light weights session that you do please?
I am trying to incorporate these into my regular training week and could do with a bit of professional advice as my coach is a mileage guru! However I feel that this type of workout can only improve my performances in the future if done properly.
Cheers
Core and Weights advise please.
Darren,
G Singh Posted on August 3rd, 2009Can you expand on the core work and light weights session that you do please?
I am trying to incorporate these into my regular training week and could do with a bit of professional advice as my coach is a mileage guru! However I feel that this type of workout can only improve my performances in the future if done properly.
Cheers