|
Long swim |
Circuit weights |
6.5km run |
Heavy sets |
Resistance swim |
Resistance weights |
3x2km time trials |
|
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
|
10x300m 1 min rest |
30s on/ 60s rest |
70% |
3 x 6 2 min rest |
10 x 100 80% 1min rest |
3 x 12 |
3x2km base time reference |
|
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
|
3x500m 2 min rest |
30s on/60s rest |
80% |
4 x 6 2 min rest |
5x100,90% 3x200,90% |
4 x 10 |
3x2km 80% |
|
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
|
4x300m 2x500m
|
45s on/60s rest |
All out Time control |
Declining sets 8/6/4 |
5x100 VO2 max |
4 x 12 |
1x 70% 1x 80% 1x 70% |
|
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
|
4x500m
|
45s on/60s rest |
70% + 3x2mins VO2 max |
Declining set 8 /6 /4 |
5x 200 80% |
4 x 12 |
Second time trial 3x2km |
|
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
|
2km Continuous |
30s on/30s rest |
80% |
Decline 2 x 6 2 x 4 |
3x300,80% 2x400,80% |
3 x 15 |
3 x 2km 500m@80% 500m@max |
|
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
|
500m70% 500m80% X 2, 4 min rest |
45s on/ 45s rest |
70% + 2x4mins VO2 max |
3 x 8 2 min rest
|
6x300 @80% |
4 x 10 |
4 x 1000 time trials |
|
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
|
2x 1.5 km 80% |
45s on/45 rest |
70% + 3x3 V2 max |
4 x 8 2 min rest
|
5x200 @80% |
3 x 20 |
3x2km 3rd time trial |
|
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
|
2km Continuous |
45 s on/ 30 rest |
Max time trial |
5 x6 2 min rest
|
2x300,80% 3x200,80% |
4 x 15 |
3x2km @ 70 |
Notes on the workout
The weeks are scheduled with a varying goal to each workout so that at the end of the week, for both weights and aerobic exercises the athletes has covered, endurance resistance and power.
The workout is so scheduled, as opposed to larger micro cycles, focusing specifically on endurance or resistance or power, to give the athlete a solid base in all three at the same time.
If the athlete cannot, for either health or academic reasons, train for a week or more, he does not lose out on a specific series of skill and can reintegrate more easily.
The results in power gain or endurance are slower to appear than with a program that focuses on them for a specific period, but they have a tendency to fluctuate less what is gained in power or endurance will remain and will not drop.
The fusion of endurance and power in this workout, supports the resistance building goal of this fitness program, the athlete will develop the skills to last at pace for a long period of time in conjunction with the ability to burst power when necessary.
I have not included rest days in this program, that will remain the discretion of the athlete, if he is unable to attend a training session, that day can be used as a rest day.
However the 6.5 km run can be combined with the heavy set day, as it is intensive but relatively short, I would recommend weights in the morning at east 5 hours rest and the run in the evening.
Resistance swim can be replaced with a running in water workout with resistance, we are trying to find a rubber dubbed tape that we can use on our feet to improve grip. The idea is to use the water as resistance while completing on foot the same workout as described for the swimmers, easy on the joints, and injured players.
In the weight room:
Every athlete can develop their own specific exercise routine varying on their fitness goals, strengths and weaknesses; these are guiding principals that you should observe when working out to get the most out of your effort.
Circuit weights
Ideally these will be a group activity and early in the morning (0630 till 0730) as to not disturb other gym goers. There will be as many exercises as athletes; the aim is to complete as many reps as possible in the allotted time. Once everybody has completed every exercise there will be a two-minute break between circuits.
The number of circuits depends on the number of participants:
6 participants = 6 exercices 3-4 sets
10 participants = 10 exercices 3 sets
15 participants = 15 exercices 2-3 sets
The weight should be light as the emphasis is on quantity of reps, the exercises will also focus on using body resistance so there will be a lot of dips, push ups, chin ups and at least a set of abs per circuit
The heavy sets
Focus on core development: chest, shoulders, back, lats, and large muscle groups.
Working smaller muscle groups, (forearms, biceps), may damage the joints because of the heavy weight that is used. The object is to develop a burst of power, favor bench press over cables for heavy sets if working out the chest, exercises that stretch your muscles before contracting them increase the risk of tears when a lot of weight is used.
Resistance weights
Quality instead of quantity, the object is no longer no push as hard as you can or as fast as you can. This phase of your workout forces you to really control your weights, your movements, count to 4 as you lower the weight, and then same as you push it back up.
If you have any questions about times for the group workouts or about the workout plan itself
Please feel free to contact me at
tiarnach_mooney@hotmail.com
(613) 569 5922