manish

Follow up - 3 weeks
 Pointers
● Linear bar warm up in the gym and athletic warm up in the field
remains the same.
● Keep your diet and sleep in check.
● Hurdles drills to be done both for strength and field sessions.
● Don't miss any training sessions and strictly adhere to the plan.
 Set-up

● 1 Unilateral strength
● 1 Strength
● 1 Explosive strength
● 1 Tempo
● 1 Speed work
● 1 Rythm run
● 1 massage/Week
● 1 pool/Week
 Strength A

● Hurdle drills+ linear bar as warm up

● Bb/Db Split squat 3*8 es
● Sa db Bench press 3*8
● Db reverse lunge to step up 3*8 e
● Sa Db rows 3*8 e
● Sl deadlift 3*8 es
● Sa Db shoulder press 3*6
● Oh Palloff press 3*8 e
● Bunkie series 1 set *30 sec es
 Strength B( Videos via watsapp)

● Db quick steps 3*5 es

● Tow belts 15 sec*3 sets
● Tuck jumps 3*8
● Band pogo jumps 2*15
● Forward squat jumps 2*6
● Forward squat jump run 2*6
● Triple extension jumps 3*8
● Jump Squats 3*6
● Heidens 3*8 es
 Strength C

● Db thrusters 4*7
● Rdl 3*8
● Bss 3*8 es
● Ghr returns 3*8
● Pull ups 2* max
● Db prone rows 3*12
● Push ups 2* max

Shoulder series as a part of warm up 1 set*12 e ( video via watsapp)

Glute series 1 set of 12 each (watsapp)

 Field session A

● 800m jog
● Hurdle drills 2 reps each (6 hurdles)
● Running drills over 20*2 each
● Tow belts over 25m*5 reps
● Rhythm runs Week 1 40m*5*5 sets, Week 2
50m*5*5 sets, Week 3 50m*5*6 sets
 Field session B

● 800 M jog
● Rd 2 each
● Hurdle drills 2 reps each (6 hurdles)
● Tow belts 25m*5
● Forward squat jump 2*6
● Tempos @70%-100m*8, week 2 - 100m*10, week
3 - 100m*12
● Walk back recovery
 Field session C

● 400m jog
● Running drills 2 each over 20m
● Tow beits 20m*2 reps
● Forward squat jump 2*6
● Accelerated runs @80-90% intensity (walk back recovery - full recovery between
sets)
● 20m*10
● 30m*8
● 40m*6