Jon Willy Year 2 Phase 1 Plan


Phase 1 is 6-8 Weeks November – December 2016. Touring for xmas gigs so little high jumping.

Weekly

  • Sprints x 2
  • Plyometrics x 2
  • Weights x 2
  • Circuit x 2
  • Abs x 4

 

Sprints P1

  • Jog and dynamics
  • Drills AR 5m – BK 5m – HK 5m – Transition 20m = 35m x 3 = 105m

Sessions 1

  • 30-50-70-100-70-50-30m = 400m
  • Hill runs 7 x 40-60m = 280  -420m

Session 2

  • 3 x 300m in 40-50 secs = 900m
  • This is 22-27 kmph, target us 25 kmph for 40 secs

 

Plyometrics

  • 50 cm box bounce
  • 25 cm Brendon Reilys or bounding
  • Reps are 13-8-5-3-2 each exercise and alternate. Total 31 reps x 2 = 62

 

Abs

  • Triangle abs + Canali sit up extension 10-8-6-4-2 = 30 reps each
  • Progress weekly to 10-9-8-7-6-5-4-3-2-1 = 55 reps each
  • Push and pull 20-30s each leg
  • X push inside 20-30s
  • 90 push 20-30s
  • 60 push 20-30s
  • Slow straight legs 20-30s up and down
  • Slow bent legs 20-30s up and down

 

Weights

  • 600m row + dynamics
  • 20 full air squats
  • Med ball clean and jerk x 10 6kg
  • Barbell complex 20kg x 1
  1.  Clean 30 kg + Push press  25 kg  21-13-8 reps total time 9:08
  2. 5 mins rest
  3. Full back squat 30 kg + Bench press 30 kg  21-13-8 reps
  • Cycle and foam roller

Lifts to chose from:

A – Upper body

  • Clean 30kg
  • Shoulder press 25kg
  • Bench 30kg

B – Lower body

  • Full back squat 30-40kg
  • 90 deg squat 70-80kg
  • Leg press 100kg ?
  • Step Ups 25kg

C – Full body complex

  • Dead Lift 30-40kg
  • Full front squat + shoulder press 25kg

Pic 2 exercises from different groups A, B, C and combine them in 21-13-8.  One exercise must be from group C at least once a week. Time the lifting and record if you can.

Priorities are:

  1. Mechanics – is you technique correct regardless of speed or time
  2. Consistency through all reps
  3. Intensity: faster movement, more weights, beat target time.

You can only progress nr.3 when 1 and 2 are good, so be concerned about technique and consistency over target time of intensity if you are on you own.

There are 26 possible two exercise combinations with out choosing from the same group. So it is possible for all the weights session to be different through out the Phase 1 lifting. n

 

Circuits 

  • Air squats
  • push up narrow
  • lunges
  • dips
  • shin hold
  • push ups wide
  • step ups
  • running knees
  • calf raise
  • brupees to stand

All exercises are 20-30 seconds for 4 rounds total time about 30 mins

Progression

  • week 1  are 20s and 2-4-2 min rest
  • weeks2,3 and 4 are 25s and 1:45 – 3:30 – 1:45 mins rest
  • weeks 5,6,7,and 8 are 30s and 1:30 – 3 – 1:30 mins rest

 

 

 

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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 www.youtube.com/user/SiHunt 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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