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Training Plan for Squad 2006-2007 - Outdoor Cycle Comp

Training Plan for Squad 2006-2007 - Outdoor Cycle Comp

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Published by: api-3813883 on Oct 17, 2008
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05/09/2014

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Phase
Week No. w/c
Mon Tue
Wed Thur
Weightrs
General
Week 1
22-Jan
Week 2
29-Jan
Week 3
5-Feb
As previous Sunday
Week 4
12-Feb
As previous Sunday
Week 5
19-Feb
As previous Sunday
Week 6
26-Feb
Fri Sat
Sun
Running/Technique
Weights
NoE. SP 11.29m
Luke

Track. 6x30 (walk
backs), throws with
2.75 shot, core stab
(planks - 6x30/30)

Weights.Cleans

(1x6x65,2x6x70), BS
(3x6x130) ,SJ
(1x6x65,2x6x75)

Track. Med Ball
throws, Step work,
core stab

Weights.Cleans

(6X70, 5X75, 4X80),
Squats (6x130,
5x140, 4x145), BP
(5/4x90)

Track. Throws with
shot, all 4s, core stab
Weights.Cleans,
Squats, BP (6/5/4)

Track. 6x30 (walk
backs), throws with
2.75 shot, core stab
(planks - 6x30/30)

Weights.Cleans,
Squats, SJ (5/4/3)

Track. Med Ball
throws, Step work,
core stab

Weights.Cleans,
Squats, BP (5/4/3)
Weights.Cleans

(5x75,4x80,2x85),
Squats
(5x145,4x150,3x155)
, SJ
(5x75,4x80,3x90)
(5/4/3)

Weights.Cleans

(4x77.5,3x82.5,
2x90)), Squats
(4x150,
3x155,2x160), BP
(4x90,2x95, 2x95)

Weights.Cleans

(4x50,3x52.5, 2x55)),
Squats
4x110,3x115,2x120),
BP
(4x50,3x57.5,2x62.5
)(5/4/3)

Weights.Cleans

(3x82.5, 2x85,
1x90)), Squats
(3x140,
2x145,1x150), BP
(3x92.5,
2x95,1x97.5))

Phase
Week No. w/c
Mon Tue
Wed Thur
Circuits
Running
Week 1
28-May
Week 2
4-Jun
Week 3
11-Jun
Week 4
18-Jun
Speed End. 2x120m (4, 10)
Week 5
25-Jun
Week 6
2-Jul
Speed End. 3x90, 3x70 (4, 10)
Week 7
9-Jul
Week 8
16-Jul
Week 9
23-Jul
Week 10
30-Jul
Speed End. 3x80, 3x60 (4, 10)
Week 11
6-Aug
Harness Runs 5x20m / Planks 6 x 30/20
Rest
Week 12
13-Aug
Speed End. 3x80, 3x60 (4, 10)
Week 13
20-Aug
Week 14
27-Aug

Tyre Pulls - 5x20m with 8kg (Competition) /
Planks 6 x 30/30 / Mobility
Average 3.6

Speed. 6x60m from blocks (5
mins)

Ball Throws - 20 CP, 20 PP, 20 Cleans /
Plyos - 2x20m Bounds, Hops, LLRR, Will
Bunnies, Big Bunnies / Strength End 2 x
20secs PU, SU, Burpees, BE, XST, LR

Speed End. 100, 90, 80, 70,
60, 50 (5 mins).
11.2,10.2,9.2,8.1,6.9,6.0

Harness Runs - 5x20m / 20 MB Throws with
feet off (CP, LT, RT)

Speed. 6x20m Accn Runs (3
Laid Starts, 3 Press Up Starts)
and 4x30m block runs (3mins)

Ball Throws - 20 CP, 20 PP, 20 Cleans /
Plyos - 3x20m Bounds, Hops, LLRR, Will
Bunnies, Big Bunnies / Strength End 2 x
20secs PU, SU, Burpees, BE, XST, LR
(Competition)

Tyre Pulls - 5x20m with 8kg (Competition) /
Planks 6 x 30/20 / Mobility
Speed. 6x60m from blocks (5
mins)

Ball Throws - 20 CP, 20 PP, 20 Cleans /
Plyos - 3x20m Bounds, Hops, LLRR, Will
Bunnies, Big Bunnies / Strength End 2 x
20secs PU, SU, Burpees, BE, XST, LR

Laid Starts 6x20m (Competition) / 20 MB
throws with feet off (CP, LT, RT) / Mobility

Speed. 6x10m Accn Runs (3
Laid Starts, 3 Press Up Starts)
and 4x30m block runs (3mins)

Ball Throws - 25 CP, 25 PP, 25 Cleans /
Plyos - 3x20m Bounds, Hops, LLRR, Will
Bunnies, Big Bunnies / Strength End 2 x
20secs PU, SU, Burpees, BE, XST, LR

Speed End. 150, 120, 100, 80
(5mins)
Tyre Pulls. 5x15m with 12kg / Planks 6 x
30/20
Speed. 6x60m from blocks (5
mins)

Ball Throws - 25 CP, 25 PP, 25 Cleans /
Plyos - 3x20m Bounds, Hops, LLRR, Will
Bunnies, Big Bunnies / Strength End 2 x
20secs PU, SU, Burpees, BE, XST, LR

Ball Throws - 25 CP, 25 PP, 25 Cleans /
Plyos - 3x20m Bounds, Hops, LLRR, Will
Bunnies, Big Bunnies / Strength End 2 x
20secs PU, SU, Burpees, BE, XST, LR

Tyre Pulls. 5x15m with 12kg / Planks 6 x
30/20

Speed. 6x10m Accn Runs (3
Laid Starts, 3 Press Up Starts)
and 4x30m block runs (3mins)

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