13/12/2011
Warm up cycling, 5 mins
Dynamic stretching
Running drills
explosive strength:
4×5 half squat – 97.5 kg + good morning – 27.5 kg
4x(5 power hang clean- 50 kg + (5L+5R) step test – 55 kg)
5×6 vertical depth jump + 4x(3R+3L) something like behind neck split jerk but without jerk :)- 45 kg
3×6 (bench press – 32.5 kg + lying triceps extension – 17.5 kg)
3×6 barbell behind neck press – 22.5 kg
3x 6 steps LLRLLR
3x 6 steps RRLRRL
4x accelerations
14/12/2011
Warm up run, 27 mins
Dynamic stretching
Running drills
2x accelerations
4×90 m (30m full speed-30m easy-30m full speed)
strength:
4×7 (biceps barbell curl – 22.5 kg + dumbbell one arm triceps extension – 8 kg L, 8 kg R)
4×7 (barbell behind neck press – 22.5 kg + dumbbell upright shoulder external rotation – 6 kg L, 6 kg R)
4×7 (lever seated hip abduction- 55 kg + lever seated hip adduction- 55 kg)
4×7 (cable standing leg raise- ? + cable standing hip extension – ?)
+90mins of climbing course
15/12/2011
Warm up cycling, 5 mins
Dynamic stretching
Running drills
explosive strength:
4×5 (half squat – 97.5 kg + good morning – 27.5 kg)
4x(5 power hang clean- 47.5 kg + (5L+5R) step test – 55 kg)
5×6 vertical depth jump + 4x(3R+3L) something like behind neck split jerk but without jerk :)- 45 kg
3×6 barbell behind neck press – 22.5 kg
3×6 (lying triceps extension – 17.5 kg + bench press – 32.5 kg)
2x 6 steps LLRLLR
2x 6 steps RRLRRL
4x 6 steps, triple jump
16/12/2011
Warm up run, 6 mins
Dynamic stretching
Running drills
4x accelerations
5×6 hurdle jumps without hurdles with ankle jump between each hurdle jump
3×10 m high knees + sprint
3×10 m butt kick + sprint
3×30 m bounds + sprint
3x starts
2×120 m (40m easy-40m full speed-40m easy)
Before going to sleep: 10 mins of massage chair