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Open Cbox
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 :)


perspiration & teardrops. those are the athletes who inspire me.






















Greetings all people!
Kaixuan here with his athlete's autobiography.
I want to input every experience I've achieved into this blog because
every time I go for competition I always didn't perform as 100% on the track. ):
I wanna learn from my mistakes and run my best and hopefully others can benefit from this blog. Cheers!
PS. Cbox is always on your bottom right corner of the screen.


bold italic underline strike


hit the tracks.


[My 5 step principle]
1. Be calm, be cool and be on the blocks.


2. Step off the blocks as fast as possible.


3. Accelerate, get the rhythm.


4. Co-ordination and focus, maintain speed.


5. Finish with a dive.


my sites.


Photojournal
Flickr
Facebook
Plurk
Twitter
ImageShack


Spectators / Sponsors


Eastbay
Nike Running
Saucony
NIL
NIL
NIL


archives.


December 2010
January 2011
February 2011
April 2011
July 2011
October 2011
February 2012
March 2012
April 2013


Random.


A surprise!
Come back soon.


heartfelt gratitude.

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