strength & conditioning coach - sport...
TRANSCRIPT
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Body
Weight
Long Team Circuit Easy Interval / Hill
Training
Sport/
Medium Run
Rest
Description Duration Intensity Interval s Work Rest Notes
Easy Run 30 mins 6/10 15Jog / 5Run /
10Walk
Steady NA Should feel comfortable
Interval ( Hills) 22 mins 8/10 6x 40metres 30 sec 90 sec Walk back recovery from hill
Medium Run 30 mins 7/10 15R / 10J / 5W Steady NA
Long Run 35 mins 7/10 15R / 15J / 5W Steady NA
Exercises Reps Rest Circuits Notes
Burpees 6 50 metres 2
Prone Hold Leg Raise 6 per leg 50 metres 2
Bear Crawl 2x 10 metres 50 metres 2
Mountain Climbers 15 seconds 50 metres 2 Complete 1 minute overall rest after each circuit
Exercises Reps Rest Circuits Notes
Back Bridge 1 minute 50 metres 2
Press Up Holds 5 50 metres 2 Hold at the bottom of the press up for 5 seconds
Star Jumps 15 50 metres 2
Lunge Walk 10 each leg 50 metres 2 Complete 1 minute overall rest after each circuit
Max Carroll Strength & Conditioning
Coach - Sport Wanganui
In the early stages of the program, the emphasis will be creating a regular training routine
and building a solid base. The intensity will gradually get harder as you get closer to the
event in order to get you ‘peaking’ on the day!
We get better when we rest! This relates to doing something we haven’t done before &
the sore feeling of your muscles the day after. When you allow them to recover from rest,
your body adapts and becomes able to do exercise at that level without being sore!
Warm-Up: Walk / Jog for 10 minutes. Include dynamic stretches such as leg swings forwards and back, side to
side, ankle pulses and trunk twists.
Circuit Sessions: Circuits will give your heart and lungs a good work out as well but the main focus of them is to
increase your strength endurance e.g. to make you able to easily hurdle that last obstacle!
All quality movement comes from the core, so it is important to look after it and strengthen this area. Below
are some basic exercises which can be incorporated into your Core, Hips & Stretch sessions.
1. Step and Twist - Step forward
on left foot and twist till ball is
at 90deg left. Step back and
then change to right foot step
forward and twist to right side.
3. Arm in Front Squat - Start
with arms straight down with
ball. Sit into squat position,
lifting ball out front at the
same time, hold for 5sec,
stand and repeat.
2. Back Lunge - In one motion
step back and lunge bending
knees, raise ball above head.
Repeat for other leg.
5. Back Bridge- Lying facing
upwards flat on back. Bend
knees slightly so that ankles
can take the weight. Push hips
up so that the shoulders and
heels are the only part of the
body holding the weight.
There should be a clear gap
between floor and lower
back. Hold for 1 minute.
6. Hip Ups - Bring feet up
so they are flat and about
one shoe length away
from the buttocks. Push
hips up and hold at the
top. Repeat 10 times.
Now straighten and
extend one leg. Once
there, repeat hip ups
(raising hips, not leg).
Do 10 on each leg and
repeat for 2 sets.
7. Hip Circles - (Circle / swings / foot lift) 1. Lift top leg and make little circles
forwards for 20, then backwards for 20, same leg. Switch sides and repeat .
2. Lift top leg and extend out forwards, then extend out backwards, keeping the
leg as straight as possible at all times. Complete 20 swings. 3. Lift top leg. With bottom leg, touch
the heels together.
Top leg remains
still. Complete 10.
Repeat each side.
3. 2. 1.