Hi everyone, hope the weekend was good to you. Coming up to school holidays. I will talk to the guys about keeping up the consistency of their training and maintaining there levels for another month and then they get a good break. Dont let the good work go to waste. This weeks sessions, today 24th November, 26th November. Hill session 3, Sunday 30/11/14. Upcoming sessions - 3rd December Wednesday, Change to schedule planned session for 5/12 is now 4/12, Thursday ( daughters graduation dinner on Friday, sorry). Wednesday 10/12, Friday 12/12. Week 8 review The 10-13s were fantastic in completing a 20min workout on Wednesday, in the rain, that combined running with lifts and jumps that has the participant working at a 75-85% heart rate for the duration. This is further enhancing their ability to endure fatigue. Their partners provided support and encouragement and I have to say they all worked brilliantly and spurred each other on when the going got tough. Session 17 Session Outcomes * Review full body mobility - 3-5min squat sit * Speed plyometrics * Perform strength endurance hybrid workout. Volume increase from week 7 2. Dot plyometrics (20 sec efforts) * Square * Diagonal * Figure of 8 * Hop scotch and turn 3. Strength Endurance Workout and med ball relays (power) 10-13s Varying member teams, working down the field relays with exercises with Med Ball (do your turn, sprint to line and then get in front of line, continue down field). * Med ball variations include - squat push, swing, sit and chest push, sit and swing, med ball side pass on knees, med ball roll, med ball shot put Workout for 14/15s This particular workout was on a scale of 1-10, in terms of physical difficulty for their age, was a about a 9. Combining high repetitions with high number of exercises combined with middle distance running is very taxing aerobically and on muscular endurance. The weight used on the exercises varied individually in accordance to their weight training ability and experience, predominately light weight. Workout time approx 15-20m of high intensity work 14-15s * Run 400m, 20 squats, 20 cleans, 20 push ups, 20 kettle bell swings, 20 med ball sit ups, run 400m, repeat exercises, run 400, repeat exercises, run 400 * Varying number teams, working down the field relays with exercises with Med Ball (do your turn, sprint to line and then get in front of line, continue down field). * Med ball variations include - squat push, swing, sit and chest push, sit and swing, med ball side pass on knees, med ball roll, med ball shot put Session 18 Session Outcomes 10-15s Warm up outside * Squat drill - 3min * Ladder drills and small hurdle drills for coordination and agility (14-15s do pause jumps) * Plyometric Hurdle variations: low for 10-13s, medium for 14-15s Increased in complexity for coordination (lateral, linear and reaction drills) WORKOUT 10-13s - outside Over 100m, activities from 0m and then every 20m up to 100m, partner counts the reps and runs with the person doing the activities. Run back to start and swap. 20min duration as a many round as possible. * 0m - x 5 KB swings * 20m - hurdle jumps * 40m - x 10 med balls squats * 60m - x 5 burpees(no push up or jump) * 80m - x 10 push ups * 100m - x 5 tuck jumps, x 5 squat jumps, x 5 spilt jumps 14-15s - inside - strength work * Power clean and press (4 sets x 10 reps), 1 min 30sec rest between sets * Back squat (4 sets x 10 reps), 1 min rest 30sec rest between sets
Posted on: Mon, 24 Nov 2014 00:28:33 +0000
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