Phase Week No.

w/c Mon Tue

General Week 1 8-Oct

Week 2 15-Oct
Week 3 22-Oct
Week 4 29-Oct
Week 5 5-Nov

Week 6 12-Nov Cleans, Front Squats, PP. 3x8.

Wed Thur Fri Sat Sun

Split Jerks, Flys, Squats. 3x8

Split Jerks, IBP, Squats. 3x8

Phase Week No. w/c Mon Tue Wed Thur Fri Sat
Circuits Run Run
General Week 1 8-Oct

Week 2 15-Oct

Week 3 22-Oct

Week 4 29-Oct 3 circuits of the following...

20 Shoulder Press with dumbells, 20 Lunges with dumbells in
hands, 20 Sit Ups with dumbell on chest, 20 Flys, 20 Side Lunges
with dumbells above head and arms straight, 20 XSU with dumbell
on chest, 20 Run with dumbells, 20 Clean Pulls with dumbells, 20
LR
Do the exercise and then have 30secs rest before the next
exercise.

Week 5 5-Nov 3 circuits of the following…

20 Lunges with dumbells above head with arms straight, 20 Push
Press with dumbells, 20 moves of legs in plank, 20 1st phase of
cleans with dumbells, 20 Lat Pull downs, 20 moves of arms in
plank, 20 Step Asides with dumbells above head arms straight, 20
bench press with dumbells, 20 moves of arms and legs in plank
Do the exercise and then have 30 secs rest before the next
exercise

Week 6 12-Nov
Sun
Weights
Cleans (3x10x35 - from knee - do same next week), Squats
(3x10x90), BP (1x10, 1x7x40). Core Stab - Fit Ball
6x30on/30off
Cleans, Front Squats, PP. 3x10. Core Stab - 30x4kg Med
Ball of 3 exercises
Cleans (3x10x35 - from knee - looked good - do from floor
to knee next week), Squats (1x10x90, 2x10x92.5), BP (1x8,
1x6, 1x5x40). Core Stab - Fit Ball 7x30on/30off
Cleans, Front Squats, PP. 3x8. Core Stab - 35x4kg Med
Ball of 3 exercises

Cleans, Squats, BP. 3x 8 - Core Stab - Fit Ball 7x30on/30off

Cleans, Front Squats, PP. 3x8. Core Stab - 40x4kg Med

Ball of 3 exercises
Phase Week No. w/c Mon Tue Wed Thur Fri Sat
Special End 1 / Speed End
General Week 1 8-Oct Rehab Liverpool Track 3x450 @ 95% (15mins)
session Session

Week 2 15-Oct Rehab Uni Liverpool Track 2x3x120 @ close to flat out
session Circuits Session (5,10)

Week 3 22-Oct Rehab Uni Liverpool Track 3x500 @ 95% (15mins)

session Circuits Session

Week 4 29-Oct Rehab Uni Liverpool Track 2x3x150 @ close to flat out
session Circuits Session (5,10)

Week 5 5-Nov Rehab Uni Liverpool Track 3x550 @ 95% (15mins)

session Circuits Session

Week 6 12-Nov Rehab Uni Liverpool Track 2x3x180 @ close to flat out
session Circuits Session (5,10)
Sun
Weights
Overhead lunge: 3x10x10kg, Clean
Pulls: 3x10x12.5kg, Dumbell Circuit:
3x 10 x Run - 12.5kg, Fly - 10kg
Push Press, Overhead Squats, Half
Cleans, Dumbell Circuits. Core Stab -
6 planks (30on/30off). 3x10 of each.

Overhead Lunges, Clean Pulls, 1

hand half split snatches, Dumbell
circuit. 3x10 of each.
Push Press, Overhead Squats, Half
Cleans, Dumbell Circuits. Core Stab -
7 planks (30on/30off). 3x8 of each.

Overhead Lunges, Clean Pulls, 1

hand half split snatches, Dumbell
circuit. 3x8 of each.
Push Press, Overhead Squats, Half
Cleans, Dumbell Circuits. Core Stab -
6 planks (30on/30off). 3x8 of each.
Phase Week No. w/c Mon Tue Wed Thur Fri Sat Sun
Weights
General Week 1 8-Oct Cleans (3x10x30 - full clean, holding
at the knee - same next week),
Squats (3x10x70), BP (1x6x30,
1x10x25). Core Stab - Fit Ball
6x30on/30off
Week 2 15-Oct Cleans, Front Squats, PP. 3x10. Core
Stab - 30x4kg Med Ball of 3 exercises

Week 3 22-Oct Cleans, Squats, BP. 3x10. Core Stab

- Fit Ball 7x30on/30off
Week 4 29-Oct Cleans (2x8x30, 1x8x35 full cleans,
Front Squats (2x8x40, 1x8x42.5), PP
(2x8x30, 1x8x32.5). Core Stab -
30x4kg Med Ball of 3 exercises
Week 5 5-Nov Cleans, Squats, BP. 3x 8 - Core Stab
- Fit Ball 7x30on/30off
Week 6 12-Nov Cleans, Front Squats, PP. 3x8. Core
Stab - 40x4kg Med Ball of 3 exercises
Phase Week No. w/c Mon Tue Wed Thur Fri Sat
Run Circuits Run Aerobic
General Week 1 8-Oct
Week 2 15-Oct

Week 3 22-Oct
Week 4 29-Oct
Week 5 5-Nov
Week 6 12-Nov
Sun
Gym
Phase Week No. w/c Mon Tue Wed
Run Circuits
General Week 1 8-Oct
Week 2 15-Oct

Week 3 22-Oct
Week 4 29-Oct
Week 5 5-Nov
Week 6 12-Nov
Thur Fri Sat Sun
Run Aerobic
Indoor Season Cycle Outdoor Season Cycle

General Week 1 27-Aug 10 General Week 1 21-Jan 6 3x10

Week 2 3-Sep 10 Phase (all Week 2 28-Jan 6 3x10
round,
Week 3 10-Sep 10 general Week 3 4-Feb 6 3x8
Week 4 17-Sep 10 fitness is Week 4 11-Feb 6,5,4 3x8
Week 5 24-Sep 10 developed) Week 5 18-Feb 6,5,4 3x6
Week 6 1-Oct 10 Week 6 25-Feb 6,5,4 3x6

Specfic Week 1 8-Oct 10 6,5,4

Week 2 15-Oct 10 6,5,4
Week 3 22-Oct 8 Specific Week 1 4-Mar 6,5,4 6,5,4
Week 4 29-Oct 8 Phase Week 2 11-Mar 6,5,4 5,4,3
Week 5 5-Nov 8 (intensity Week 3 18-Mar 6,5,4 5,4,3
Week 6 12-Nov 8 increases, Week 4 25-Mar 5,4,3 5,4,3
becomes 1-Apr 5,4,3
more event
Pre-Comp Week 1 19-Nov 8 Week 5 8-Apr 5,4,3 4,3,2
specific)
Week 2 26-Nov 8 Week 6 15-Apr 5,4,3 4,3,2

Week 3 3-Dec 8 4,3,2

Week 4 10-Dec 8 Pre - Week 1 16-Apr 5,4,3 Power / 3,2,1
Week 5 17-Dec 6 Competition Week 2 23-Apr 5,4,3 Power / 3,2,1
Week 6 24-Dec 6 Phase Week 3 30-Apr 4,3,2 Power / 3,2,1
(competitions Week 4 7-May 4,3,2
Comp Week 1 31-Dec 6 will form part Week 5 14-May 4,3,2 Power / 3,2,1
of the training
Week 2 7-Jan 6 for main Week 6 21-May 4,3,2
Week 3 14-Jan 6 comps) Week 7 28-May 4,3,2
Week 8 4-Jun 4,3,2

Competition Week 1 11-Jun Power / 3,2,1

Phase (main Week 2 18-Jun Power / 3,2,1
competitions) Week 3 25-Jun Power / 3,2,1
Week 4 2-Jul Power / 3,2,1
Week 5 9-Jul Power / 3,2,1
Week 6 16-Jul Power / 3,2,1
Week 7 23-Jul Power / 3,2,1
Week 8 30-Jul Power / 3,2,1
Week 9 6-Aug
Week 10 13-Aug
Week 11 20-Aug
Week 12 27-Aug
Week 13 3-Sep
Clean Technique, PP, SQ BP, FS, HC, Dumbell circuit
Clean Technique, PP, SQ
Clean Technique, PP, SQ BP, FS, HC, Dumbell circuit
Clean Technique, PP, SQ
Clean Technique, PP, SQ BP, FS, HC, Dumbell circuit
Clean Technique, PP, SQ

Clean Technique, PP, SQ BP, FS, HC, Dumbell circuit

Clean Technique, PP, SQ
Clean Technique, PP, SQ BP, FS, HC, Dumbell circuit
Clean Technique, PP, SQ
Clean Technique, PP, SQ BP, FS, HC, Dumbell circuit
Clean Technique, PP, SQ
General Week 1 27-Aug 10 Pre-Comp Week 1 25-Mar 5,4,3 + Plyos
Week 2 3-Sep 10 Week 2 1-Apr 5,4,3 + Plyos
Week 3 10-Sep 10 Week 3 8-Apr 5,4,3 + Plyos
Week 4 17-Sep 10 Week 4 15-Apr 5,4,3 + Plyos
Week 5 24-Sep 10 Week 5 16-Apr 5,4,3 + Plyos
Week 6 1-Oct 10 Week 6 23-Apr 5,4,3 + Plyos
Week 7 8-Oct 10 Week 7 30-Apr 4,3,2 + Plyos
Week 8 15-Oct 10 Week 8 7-May 4,3,2 + Plyos
Week 9 22-Oct 10 Week 9 14-May 4,3,2 + Plyos
Week 10 29-Oct 8 Week 10 21-May 4,3,2 + Plyos
Week 11 5-Nov 8 Week 11 28-May 4,3,2 + Plyos
Week 12 12-Nov 8 Week 12 4-Jun 4,3,2 + Plyos
Week 13 19-Nov
Week 14 26-Nov 8 Week 1 11-Jun Power / 3,2,1
Week 15 3-Dec 8 Week 2 18-Jun
Power / 3,2,1
Week 16 10-Dec 8 Week 3 25-Jun Power / 3,2,1
Week 17 17-Dec 8 Week 4 2-Jul Power / 3,2,1
Week 18 24-Dec 8 Week 5 9-Jul Power / 3,2,1
Week 6 16-Jul Power / 3,2,1
Specific Week 1 31-Dec 6 Week 7 23-Jul Power / 3,2,1
Week 2 7-Jan 6 Week 8 30-Jul Power / 3,2,1
Week 3 14-Jan 6 Week 9 6-Aug Power / 3,2,1
Week 4 21-Jan 6 Week 10 13-Aug Power / 3,2,1
Week 5 28-Jan 6 Week 11 20-Aug Power / 3,2,1
Week 6 4-Feb 6 Week 12 27-Aug Power / 3,2,1
Week 7 11-Feb 6,5,4
Week 8 18-Feb 6,5,4
Week 9 25-Feb 6,5,4
Week 10 4-Mar 6,5,4
Week 11 11-Mar 6,5,4
Week 12 18-Mar 6,5,4
 OHSP (4kg) S&R 60m SLJ 3 Bounds 250
Karl 18.35 846 16 533 7.2 813 2.78 665 8.3 667
Ash 8.9 296 13 433 7.1 847 2.46 548 7.6 580 33.6
Chris
Dorian
Jack 11.1 424 3 100 7.2 813 2.45 544 6.9 494 31
Danny 8.65 281 13 433 7.5 713 2.1 416 5.91 371 31.9
Hayley 7.35 205 20 667 8.2 503 1.76 291 6 382 39.1
John 6.5 156 18 600 7.3 779 2.38 518 5.93 374 34
Tom
Hannah D 4.9 62 9 300 9.2 261 1.86 327 4.9 246 43.7
Abbie 6.2 138 5 167 8.2 503 39.7
Holly P 3.75 0 13 433 8.6 398 1.85 324 4.7 221 43.7
Chiara 5.9 121 12 400 8.2 503 1.65 250 5.52 323 39.7
Holly A 3.95 7 12 400 10.3 80 1.52 202 4.6 209 47.7
Debbie 4.95 65 15 500 9.3 241 1.73 280 4.75 227 46.3
Jenna 5.6 103 15 500 9.8 151 1.58 224 4.92 248 49
Danny 6.35 147 0 0 7.9 589 2.16 438 5.55 327 36.1
Rhys 4.75 54 0 0 8.6 398 1.62 239 5 258 39
James 5.7 109 2 67 8.3 476 1.84 320 5.26 291 44
 Total
3524 This Time
485 3189 Best Points Total Karl 3524, Ash 3189, Jack 3050
0 Best 60m Ash 7.1, Jack/Karl 7.2
0 Best SLJ Karl 2.78, Ash 2.46, Jack 2.45
MALE
675 3050 Best 3 Bounds Karl 8.3, Ash 7.6, Jack 6.9
606 2820 Best OHSP Karl 18.35, Jack 11.1, Ash 8.9
150 2198 Best 250 Jack 31.0, Danny R 31.9, Ash 33.6
463 2890
0 Best Points Total Hayley 2198, Chiara 1720, Holly P 1378
2 1198 Best 60m Hayley/Chiara/Abbie - 8.2
123 931 Best SLJ Hannah 1.86, Holly P 1.85, Hayley 1.76
FEMALE
2 1378 Best 3 Bounds Hayley 6.00, Chiara 5.52, Jenna 4.92
123 1720 Best OHSP Hayley 7.35, Abbie 6.2, Chiara 5.9
0 898 Best 250 Hayley 39.1, Abbie/Chiara 39.7
0 1313
0 1226 Most Improved John 610
318 1819
154 1103
0 1263
0
0
All Time
Dougie - 4372
Dougie 6.9
Karl - 2.78
Karl - 8.3
Karl - 19.1
Dougie - 30.1

Hayley 2198
Hayley/Chiara/Abbie - 8.2
Dawn 2.12
Hayley - 6
Jade 7.48
Hayley 37.9
 Indoor Outdoor
Ash 7.2 60m 11.0 100m at NoE
John 7.5 60m 11.5 100m
Luke N/A
Tom 55.0 400m 54.0 400m
Danny 1.57 800m 1.55 800m
Josh