Saturday & Monday Running

John Davis will not be available this Saturday & Monday for the usual running/circuits sessions, however they are still on!

Session are as described below...


Saturday Session

1 Warmup
2 Up Hill:-
6-8 X 50m High Knees
6-8 X 50m Stride Jumps
6-8 X 50m Run “Run Skip”
3 20 mins Jog, S1
4 Cool Down

The above session is from the beginners training plan, intermediate and advanced runners should do the same session with more repetitions and/or longer distance.

Monday (circuits) Session

SESSION 1

1 Warmup
2 Can be 40 mins. S1 Run before strength and power session
3 Technique: 10 mins
4 Flexibility / Mobility Exercises: 10 mins
5 Stomach / Back exercises: 5 X 10-15 Reps Various

Plyometrics
6 (a) 10 X Stride Jumps: 3 sets
(b) 10 X Vertical Jumps: 3 sets
(c) 10 X Knees to Chest: 3 sets
(d) 10 X Heels to Palms: 3 sets
(e) 5 X Bunny Hops: 3 sets
(f) 5 X Single Legged Jumps (not Hops): 3 sets

Medicine Ball
7 (a) Soccer Throws 10-15 throws
(b) BasketBall Throws 10-15 throws
(c) Under Forward Throws 10-15 throws
(d) Shot Putt, left & right arms 10-15 throws
(e) Over-Back Throws 10-15 throws
(f) Hammer Throws, left & right arms 10-15 throws

Technique & Strength
8 (a) High Knees 3 X 40m
(b) Back Flicks 3 X 40m
(c) “Run Skip” 3 X 40m
(d) Sprinters’ splits 3 X 40m
(e) “Can-Can” 3 X 40m

Upper Body Mobility/Strength: 1-2kg Dumbbells if possible
9 (a) Dumbbell press 3 X 15 Reps
(b) Dumbbell Sprints 3 X 15 Reps
(c) Backward Rotation 3 X 15 Reps
(d) Forward Rotation 3 X 15 Reps
(e) Under-Over-Back (from waist) 3 X 15 Reps
(f) Ski 3 X 15 Reps
(g) Under-Over-Back (Fall) 3 X 15 Reps

10 Hurdles Exercises / Technique: 15 mins
11 Relaxation Exercises / Cool Down

This session is the same of all levels.

See you there!

Jen