Monday, October 3, 2011 9:19 PM
fall is here~
It's the favourite time of the year again! Autumn is here and I'm ready for a more intensive workout throughout till the next competition - Summer.
So a typical workout session should be something like below with discipline level one.
1. Squats (optional weights)
2. Leg split extension with knees touching the ground
3. Explosive step ups, optional weights
4. Box hops / Bunny jump
5. High knee skips
6. Frog leaps
7. Striding
Schedule:
Monday -
4x100m striding with 3 min break in between.
Core training with 50 repetitions with break allowance. Chin-up & circuit training. Cool down with 2.4km run
Tuesday
Running drills. (high knee, straight legs, vertical kick, heel to bum, leg swing and hop kicks)
Agility drills. (Jenny hop, high knee with double skip.) Finish off with 400m striding
Resistance training (50 pull up and 50 crunches)
Cool down with 800m high frequency stride
Wednesday
Speed drills (10x100m fly start and 5x200m burst)
Explosive training with starting acceleration
aerobic striding for 2.4km
Thursday
Core training with crunches and push up
Hip extension with high elasticity exercise
1km fartlek
Friday
Full start with explosiveness
5x200m sprint with recovery
400m anaerobic run
Saturday
High frequency 2.4km
bunny hops and squats
Sunday
High energy meal. Relax.
Happy training :)
