I am in my second week of my 8 week plan coming up to my Gaelic Football Championship Game, my goals are to run faster, jump higher and become stronger! My diet is good at the moment, trying 8 small meals a day if i can. Normally i have no will power to junk food! My trianing diary is as follows:
Tuesday 24th July: Team Training
Monday 30th July : 3 mile jog, 8 80m sprints 8 40 m sprints Hamstring Stretching between deifferent length sprints
Tuesday 31st July 3 Mile Jog, 8 80m Sprints with Hamstring Stretching 8 ” bank hill sprints with hamstring stretching
Wednesday 1st August: 3 mile powerwalk to work! Working 12 hour shift including walking, lifting and restraining high dependecy behavioural kids
Thurs 2nd August 3 Mile Powerwalk, 12 hour same as yesterday, 3 mile walk home
Friday 3rd: 3.5 miles power walk to gym, 1.5 hour weight session: Chest, biceps, triceps, lats, rhombiods, gluts and hamstring stretching between every exercise. 2 mile walk home
Saturday 4th July : 3 mile jog to sprinting field, plenty of stretching incl hamstring stretching ++, 6 80m Sprints with the 2 bank hill added on at the end of them all, 10 2-bank hill sprints, 10 45 metre sprints with 20 second recovery only between each sprint, Stretch and Jog Home
Sunday 5th August: AM Vertical Jump Training, Single Leg Calf Raises on step 3 sets of 10 each, 10 squats with vertical jump, 50 speed squats alternating on toes and on heels, 3 sets of ten Boxed Squats, squatting onto a low chair and back up again making sure toes not infront of knees, Hip Flexor Lunges and stretch, Single legged squats with vertical jump, Hamstring Stretching.
Introducing ball work to my training plan now this week coming. Wanted to improve my sprinting technique and power in my legs first and have a base
Sunday 5th August PM: 8 Minute Abs, ****ing ell!!!!! TIGHT!!!!!!
6th August: 3 mile powerwalk to Work. 12 hour shift including restraints
Tuesday 7th August: Work, Rest and Recovery
RECOVERY IS KEY!!!!!!!
Wednesday 8th August AM: 2 Lap warm up with dynamic stretching.
6 110 metre sprints with 30 seconds recovery between each sprint.
10 110 metre sprints soloing the ball and attempting to score at 21 yrd line, 5 left and 5 right foot. 2 attempts at goal on each leg. Scored 5 out of 10.
Stretch.
6 60 metre sprints. 20 second recovery.
8 60 metre sprints with ball, 4 with left and right solo and 4 with right solo only. 20 second recovery
Stretch.
Weights: Chest x3 exercises, Lat pull down, biceps by 3 exercises, shoulder press with dumbells, back extension exercises, rhombiods wit stability ball. Hamstring stretch between each exercise.
Wednesday 8th August: PM 8 Minute Abs!
Abs are the link between upper and lower body!! No point in having strong arms and legs if u have weak abs!!!!
Thursday 9th August: AM: 800 metre warm up with stretching for lower limb.
Lats Pull Down, increased weight with decreased reps
Chest Exercises x2
Single leg squats with other leg on bench behind x4 sets pyramid increasing weights
Squats to Sit down on bench and back up type sqauts by 4 sets pyramid increasing weights
Biceps x2 exercises
Lower back extensions with 10 kg weight
Dead lift x3 sets
Triceps x2 exercises
Explosive Step ups with two 14 kg weights, 3 sets of 6 reps per leg
2 mile walk home, protein shake and homemade soup!!!!!!
Leave Comment