Weekly Training Split and Goals

JN left a comment on the last post asking for a weekly breakdown and the goals of my current set-up.  So today I thought I’d post it all up here.

Goals: Simply put I need to improve overall conditioning and develop power.  While these seem like mutually exclusive goals, my conditioning is currently so low, I should be able to improve my power and base conditioning level.  Conditioning wise I’m aiming to get a 2.4km time trial to sub-10 minutes.

As far as power is concerned, I have always been reasonable strong, but not all that powerful.  My speed is primarily as a result of my strength. I basically need to ‘fine tune’ the engine and get more out of that strength base.  To be honest, if I drop some lower body strength, I’m not going to be worried, as long as I move better etc.

Weekly Set-up

Note this set-up is open to change and is quite flexible.  There are two main reasons.  Firstly, time and commitments. Secondly, because it has been such a long time between drinks (ie I haven’t sprinted full tilt in close to 18 months) I’m allowing flexibility as I adjust to the training stimuli. For example, I’m only getting over the DOMS from Monday as a write this, three days later.

Monday
AM: Speed Session + Full Body Power or Plyometrics (at the moment I’m doing Plyos in park, rather than full body power in the gym).

PM: Upper Body Submaximal Strenth and Hypertrophy- Focus on Rows and Horizontal Press + Beach work

Tuesday
AM: Optional Conditioning (gym based, Eurofit, tempo runs)

PM: Longer Conditioning 2-5km- Steady state or fartlek (just to build base)

Wednesday

Upper Body Maximal Strength Focus- Vertical Plane

Thursday
Same as Tuesday

Friday
Same as Monday

Saturday
Lower Body Strength- This will be a not quite max-effort (leave 1-3 reps/10% in the tank) squat variation, followed by unilated quad movement, followed by hip extension movement.

So that’s how things ideally look until the New Year.  Time will tell how well I stick to it, as well as any DOMs.