Progressing from double to single leg landings in plyometrics demands a sharp increase in training intensity, so this week, in order to bridge the gap between single and double leg depth drops, I added some intensity via a resistance band.
Notice the mid foot landing and use of joints to reduce the force. My knees bend just enough to load the muscles, ready for a subsequent take off. That is the essence of plyometrics, training the muscles to tolerate greater stretch loads and hence store and re-use energy.
In terms of lifting weights, I am adding lower limb exercises to the plyometric sessions on Monday and Friday. This is known as complex training. I am also trying to maintain an exclusive mid-week session in the gym on a Wednesday morning so as not to lose the strength I have gained over the last 6 months. However, since the racing season has started, I have been indecisive over which exercises and how many sets to include each week and this seems more evident this week than ever before.
The 1000's completed on Tuesday were all slower than the three I completed in succession in the Bedfordshire AAA Open 3000m 3 days earlier. Why? The only excuse I can muster is that every morning at Stockwood Park I am starting at 7am - not the time of day to be running or lifting PB's I am sure you will agree!
Next race: Hopefully I can make it to Harrow for a guest appearance for Herts Phoenix in the 5000 metres in the Southern Athletics League on Saturday 20th April. Heavily pregnant Coach Wife has told me to run with my phone though!
Monday: AM - S&C; PM 35' easy runningNotice the mid foot landing and use of joints to reduce the force. My knees bend just enough to load the muscles, ready for a subsequent take off. That is the essence of plyometrics, training the muscles to tolerate greater stretch loads and hence store and re-use energy.
In terms of lifting weights, I am adding lower limb exercises to the plyometric sessions on Monday and Friday. This is known as complex training. I am also trying to maintain an exclusive mid-week session in the gym on a Wednesday morning so as not to lose the strength I have gained over the last 6 months. However, since the racing season has started, I have been indecisive over which exercises and how many sets to include each week and this seems more evident this week than ever before.
The 1000's completed on Tuesday were all slower than the three I completed in succession in the Bedfordshire AAA Open 3000m 3 days earlier. Why? The only excuse I can muster is that every morning at Stockwood Park I am starting at 7am - not the time of day to be running or lifting PB's I am sure you will agree!
Next race: Hopefully I can make it to Harrow for a guest appearance for Herts Phoenix in the 5000 metres in the Southern Athletics League on Saturday 20th April. Heavily pregnant Coach Wife has told me to run with my phone though!
S&C
3 x 8 Ankle hops
3 x 8 Depth Drops (40cm with added load) interspersed with 3 x 5 Front Squat (70kg)
3 x 8 Drop Jumps (40cm) interspersed with 3 x 5 Dead lift (90kg)
3 x 5 Box Jumps (80cm)
3 x 8 low hurdle hops.
(Total Contacts 111)
Wednesday: AM - S&C; PM - 53' easy
S&C:
Eccentric Calf (heel drops) 2 x 5 (40kg dumbbell)
Front Squats 2 x 5 (70kg)
Dead Lift 2 x 5 (90kg)
Pull Up 2 x 5 (Body Weight)
Press Ups 2 x 8 (with resistance band)
2 x 3 Candlesticks
Thursday: AM - Bondarenko Session, 2 Sets, (3' Recovery); PM - 30' easy.
Bondarenko Session (a favourite of Olga Bondarenko in the run up to her Olympic 10,000m gold and record, 1988):
- Run 400m @ 5k pace (78'')
- Recovery 400m@ steady pace (92'')
- Run 300m @ 1500m pace (55'')
- Recovery 300m @ steady pace (69'')
- Run 200m @ 800m pace (35'')
- Recovery 200m @ steady pace (46'')
- Run 100 sprint (15'')
- Recovery 100m @ steady pace. (23'')
S&C:
3 x 8 Power Skips
4 x 8 Bounding
4 x 8 Single Leg Bounding
4 x 5 High Hurdle Hops
4 x 5 Broad Jumps interspersed with 3 x 5 Dead lift (90kg)
Saturday: A busy week finally caught up with me - REST!
Sunday: AM - 60' easy
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