Jon Willy Phase 1 Year 2 Planing

Jon has complete 7 weeks of base conditioning before the start of his second winter training. You can read his programme here for this phase, large numbers of reps in the gym and many km of running has been great preparation. Being over 50 now we have decided to extend the normal range of each phase of 6 weeks to 7 – 8 weeks. This is to give his body a little bit longer to physiologically adapt to the training stimulus. My only concern is the nervous system burn out after week 7, but Jon has a busy season now playing and composing so the 8 weeks will give us the real world flexibility that we need.

The principles of this phase are:

  • Hypertrophy
  • Full range of movement
  • Mechanics and consistency

To track our progress we will be looking at a number of baseline tests. Jon has already lost over 20kg of body weight over the last year and now is a very steady 79-80 kg. Here are the test we are thinking of doing.

  • Body Composition (fat% muscle mass etc.)
  • Clean max
  • Full squat and 90 degrees squat max
  • Leg press max
  • Jurk/push press
  • 30m sprint
  • Standing high and long jump
  • Bounding 5 reps
  • Medicine ball throws front/back/shot L/shit R/chest/football

Phase 1 planing

Plyometrics 2 x weekly

  • Full squat jump rebound to box 50cm
  • Bounding
  • Reps for 5 rounds are 13-8-5-3-2

Weights 2 x weekly

  • Clean & shoulder press
  • Full squat/leg press & bench
  • Reps for 3 rounds are 21-13-8

Sprints 2 x weekly

  • Distance in metets 30-50-70-100-70-50-30 = 400m
  • 300m in 40-50 seconds x 3 = 900m (21-27 km/h)
  • Hill runs 40.60m x 8 = 320-480m

Core 3 x weekly

  • Hip & triangle sit
  • Canali sit up to extension
  • 5-10 rounds, reps 10-8-6-4-2 progression to 10-9-8-7-6-5-4-3-2-1 after 6 weeks

Core 3 x weekly

  • Push and pull knees 20s each
  • X – push knees 20s
  • 90 deg 20s
  • 60 deg 20s
  • Slow sit up straight legs 20s up 20s down
  • Slow sit up bent legs 20s up 20s down

Circuits – we will work this out Jon…






About Simon Hunt

As a professional for over 15 years with a strong academic background, Simon has developed dynamic style of personal training. Effective, functional training routines, tailored towards your personal health and fitness goals are what he loves to work towards. This style of training is based around a wealth of experience that includes, working with numerous World and Olympic athletes, developing Norwegian sport champions, preventing heart problems and other diseases through exercise as a medicine, as well as countless private clients. www.sihunt.wordpress,com As professional athlete and personal trainer, i have over 24 years experience in athletics where my expertise lie in the jump events and sprints. I also have knowledge of basketball and gymnastics. I have 15 years experience working as personal trainer 6 of which as an exercise physiologist training heart patients, ranging from angina to transplant, as well as many other specialised conditions i.e. diabetics etc.
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