Weeks 5-8 Strength conditioning training plans

So the weeks are ticking away and change is needed to progress!

#1 - exercise selection			Tempo	Rest	Sets	Reps
A- barbell back squats			4011	75-90	4	8
B1-Incline leg press			4011	60-75	4	8
B2-Standing BB good mornings			3110	45	4	12
C1-seated 1 arm rows - NG			3111	60	4	8 es
C2-1 arm kettle bell swings			X	30	4	15 es
C3-barbell on back calf raises-toes on 2" platform			2121	45	4	25

#2 - exercise selection			Tempo	Rest	Sets	Reps
A1-Same side fwd and bk lunges barbell on back			2020	60-75	4	8 es
A2-stability ball leg curls-progress to one leg			2121	60	4	15
B1-mid overhand grip pull ups			3111	60-75	4	8
B2-incline back extensions holding barbell			3111	60	4	15 e/s
C1-low forward box split squats-barbell back			2121	60-75	4	8 e/s
C2-petersen steps-heel at fixed 2" height			2121	60	4	15 e/s

I have written out some notes on why I have designed session 2 the way I have.

Weight selection

8 reps – 75-80% estimated 1RM – not too high a percentage as the need to build us into higher load work over a longer period would be more prudent than going too heavy to fast reducing risk of over training.

15 reps – 60-65% estimated 1RM.

The no.2 exercise is to generate post fatigue based on the musculature used in the no.1 exercise of that super set.

Set No

            Four sets per exercise to increase the overall time under tension for each body part, gaining a better metabolic, hormonal and psychological response from the athlete. This would also be a progression from a previous stage of training whereby 3 sets per exercise were being performed.

Tempos

A1 – tempo of 2020 to simulate constant movement to replicate running demand

A2-C2 – tempos including eccentric and concentric pauses to improve stretch response, increase time under tention, adaptively lengthen muscles and to improve control.

Rest Times

            As this is the first stage into higher loading for the us, generous rest times are in place as a whole after the No.2 exercise of a super set to help maintain technique. Once the we have performed progressive overloads each session for two weeks I will change the rest times post exercise No.2 of each super set down do 45 seconds. This training variable would be the most advantageous for the us at this time to coincide with non-stop running. 

A1-A2

The main target is to fatigue the hamstrings. The hamstrings function is flexing the knee joint as well as providing stability on either side of the joint line. Post fatiguing them will make the athlete have to drive the hamstrings along with the quads and glutes more efficiently improving neural drive and stability.

B1-B2

Target is to make sure the athlete has the ability to maintain excellent extension through the spine. During the pull up all core muscles will be worked trying to maintain form. These same muscles will be used on the incline back extensions in a slightly different pattern. Stabilising the lower lumbar will help with hip articulation. The pull ups and back extensions holding a bar will also force and tire the shoulder girdle retractors. When running the need to work and retract the shoulders to generate a torsion effect through the fascial plains is important to improve/maintain speed and be an efficient runner. This super set is also in this position to provide the lower body with rest, post A1-A2 and prior C1-C2.

C1-C2

            These exercises are linked to help maintain/improve the structural balance of the lower body, in particular the structures around the knee and the hip flexors. With the bigger muscle groups of the legs having been fatigued at the start of the session these exercises will prompt stabilising structures to work harder. This will begin to improve the long term health and flexibility of the hip and knee. If the hip flexors become adaptively shortened with running, this will have a knock on effect on the correct muscle activations, length of the quads, hamstrings and the movement of the hips and lower back. Having a rep bracket of 8 at this stage will initially force the athlete into a better stretch position to gain a better stretch response.