Phase Week No.

w/c Mon Specific Week 1 31-Dec Week 2 Week 3 Week 4 Week 5 Week 6 6-Jan 12-Jan 18-Jan 25-Jan 31-Jan Cleans, Front Squats, PP. 3x8.

Tue

Wed Cleans, Half Cleans (from knee to catch), One Hand Dumbell Snatch from knee. 3x6 Fly, Cleans, Front Squats. 3x6 Cleans, Half Cleans (from knee to catch), One Hand Dumbell Snatch from knee. 3x6 Fly, Cleans, Front Squats. 3x6 Cleans, Half Cleans (from knee to catch), One Hand Dumbell Snatch from knee. 3x6 Split Jerks, IBP, Squats. 3x8

Thur Fri Sat

Sun Cleans, Squats, BP, 3x6. Fit Ball 8x30on/30off. Cleans, Front Squats, PP, 3x6. Core Stab - 40x4kg Med Ball of 3 exercises. Cleans, Squats, BP, 3x6. Fit Ball 8x40on/30off. Cleans, Front Squats, PP, 3x6. Core Stab - 45x4kg Med Ball of 3 exercises. Cleans, Squats, BP, 3x6. Fit Ball 8x40on/30off.

Phase

Week No. w/c 31-Dec 6-Jan 12-Jan 18-Jan 25-Jan 31-Jan

Mon Tue Circuits

Wed

Thur Run

Fri

Sat Run

Specific Week 1 Week 2 Week 3 Week 4 Week 5 Week 6

Sun Weights

Phase Week No. w/c Mon Specific Week 1 31-Dec

Tue Circuits

Wed

Thur Row's session

Fri

Sat 2x200/150/100 (5mins, 10mins) @ close to flat out 3x300 @ 100% (15mins)

Week 2

6-Jan

Circuits

Row's session

Week 3

12-Jan

Circuits

Row's session

2x200/150/100 (4mins, 10mins) @ close to flat out

Week 4

18-Jan

Circuits

Row's session

3x300 @ 100% (12mins)

Week 5

25-Jan

Uni Circuits

Liverpool Track Session

2x200/150/100 (4mins, 8mins) @ close to flat out

Week 6

31-Jan

Uni Circuits

Liverpool Track Session

3x300 @ 100% (10mins)

Sun Cleans, Squats, BP, 3x6. Fit Ball 8x30on/30off. Push Press with DBs, Overhead Squats with DBs, Half Cleans, Dumbell Circuits. Core Stab - 6 planks (40on/30off). 3x6 of each. Split Snatch with DBs, Half Cleans with DBs, Lunges with DBs. Core Stab - 6 planks (40on/30off). 3x6 of each exercise Push Press with DBs, Overhead Squats with DBs, Half Cleans, Dumbell Circuits. Core Stab - 7 planks (40on/30off). 3x6 of each. Split Snatch with DBs, Half Cleans with DBs, Lunges with DBs. Core Stab - 7 planks (40on/30off). 3x6 of each exercise Push Press with DBs, Overhead Squats with DBs, Half Cleans, Dumbell Circuits. Core Stab - 7 planks (40on/30off). 3x6 of each.

Phase Week No. w/c Mon Specific Week 1 31-Dec

Tue

Wed Thur Fri Row's Row's circuits session Row's Row's circuits session

Sat 2x200/150/100 (5mins, 10mins) @ close to flat out 3x300 @ 100% (15mins) 2x200/150/100 (4mins, 10mins) @ close to flat out 3x300 @ 100% (12mins) Row's session Row's session

Sun Cleans, Squats, BP, 3x6. Fit Ball 8x30on/30off. Cleans, Front Squats, PP, 3x6. Core Stab - 40x4kg Med Ball of 3 exercises. Cleans, Squats, BP, 3x6. Fit Ball 8x40on/30off. Cleans, Front Squats, PP, 3x6. Core Stab - 45x4kg Med Ball of 3 exercises. Cleans, Squats, BP, 3x6. Fit Ball 8x40on/30off. Cleans, Front Squats, PP, 3x6. Core Stab - 50x4kg Med Ball of 3 exercises.

Week 2

6-Jan

Week 3

12-Jan

Row's session

Row's Row's circuits session Row's Row's circuits session Row's circuits Row's circuits Row's session Row's session

Week 4

18-Jan

Row's session

Week 5 Week 6

25-Jan 31-Jan

Row's session Row's session

Indoor Season Cycle General Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Comp Week 1 Week 2 Week 3 27-Aug 3-Sep 10-Sep 17-Sep 24-Sep 1-Oct 8-Oct 15-Oct 22-Oct 29-Oct 5-Nov 12-Nov 19-Nov 26-Nov 3-Dec 10-Dec 17-Dec 24-Dec 31-Dec 7-Jan 14-Jan 10 10 10 10 10 10 10 10 8 8 8 8 8 8 8 8 6 6 6 6 6 General Phase (all round, general fitness is developed)

Outdoor Season Cycle Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 21-Jan 28-Jan 4-Feb 11-Feb 18-Feb 25-Feb 6 6 6 6,5,4 6,5,4 6,5,4 3x10 3x10 3x8 3x8 3x6 3x6 6,5,4 6,5,4 6,5,4 5,4,3 5,4,3 5,4,3 4,3,2 4,3,2 4,3,2 Power / 3,2,1 Power / 3,2,1 Power / 3,2,1 Power / 3,2,1

Specfic

Pre-Comp

Specific Phase (intensity increases, becomes more event specific)

Week 1 Week 2 Week 3 Week 4 Week 5 Week 6

4-Mar 11-Mar 18-Mar 25-Mar 1-Apr 8-Apr 15-Apr

6,5,4 6,5,4 6,5,4 5,4,3 5,4,3 5,4,3 5,4,3

Pre Competition Phase (competitions will form part of the training for main comps)

Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8

16-Apr 23-Apr 30-Apr 7-May 14-May 21-May 28-May 4-Jun 11-Jun 18-Jun 25-Jun 2-Jul 9-Jul 16-Jul 23-Jul 30-Jul 6-Aug 13-Aug 20-Aug 27-Aug 3-Sep

5,4,3 5,4,3 4,3,2 4,3,2 4,3,2 4,3,2 4,3,2 4,3,2 Power / 3,2,1 Power / 3,2,1 Power / 3,2,1 Power / 3,2,1 Power / 3,2,1 Power / 3,2,1 Power / 3,2,1 Power / 3,2,1

Competition Week 1 Phase (main Week 2 competitions) Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10 Week 11 Week 12 Week 13

Clean Technique, PP, SQ Clean Technique, PP, SQ Clean Technique, PP, SQ Clean Technique, PP, SQ Clean Technique, PP, SQ Clean Technique, PP, SQ Clean Technique, PP, SQ Clean Technique, PP, SQ Clean Technique, PP, SQ Clean Technique, PP, SQ Clean Technique, PP, SQ Clean Technique, PP, SQ

BP, FS, HC, Dumbell circuit BP, FS, HC, Dumbell circuit BP, FS, HC, Dumbell circuit

BP, FS, HC, Dumbell circuit BP, FS, HC, Dumbell circuit BP, FS, HC, Dumbell circuit

General

Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10 Week 11 Week 12 Week 13 Week 14 Week 15 Week 16 Week 17 Week 18

27-Aug 3-Sep 10-Sep 17-Sep 24-Sep 1-Oct 8-Oct 15-Oct 22-Oct 29-Oct 5-Nov 12-Nov 19-Nov 26-Nov 3-Dec 10-Dec 17-Dec 24-Dec 31-Dec 7-Jan 14-Jan 21-Jan 28-Jan 4-Feb 11-Feb 18-Feb 25-Feb 4-Mar 11-Mar 18-Mar

10 10 10 10 10 10 10 10 10 8 8 8 8 8 8 8 8 6 6 6 6 6 6 6,5,4 6,5,4 6,5,4 6,5,4 6,5,4 6,5,4

Pre-Comp

Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10 Week 11 Week 12 Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10 Week 11 Week 12

25-Mar 1-Apr 8-Apr 15-Apr 16-Apr 23-Apr 30-Apr 7-May 14-May 21-May 28-May 4-Jun 11-Jun 18-Jun 25-Jun 2-Jul 9-Jul 16-Jul 23-Jul 30-Jul 6-Aug 13-Aug 20-Aug 27-Aug

5,4,3 + Plyos 5,4,3 + Plyos 5,4,3 + Plyos 5,4,3 + Plyos 5,4,3 + Plyos 5,4,3 + Plyos 4,3,2 + Plyos 4,3,2 + Plyos 4,3,2 + Plyos 4,3,2 + Plyos 4,3,2 + Plyos 4,3,2 + Plyos Power / 3,2,1 Power / 3,2,1 Power / 3,2,1 Power / 3,2,1 Power / 3,2,1 Power / 3,2,1 Power / 3,2,1 Power / 3,2,1 Power / 3,2,1 Power / 3,2,1 Power / 3,2,1 Power / 3,2,1

Specific

Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10 Week 11 Week 12

Karl Ash Chris Dorian Jack Danny Hayley John Tom Hannah D Abbie Holly P Chiara Holly A Debbie Jenna Danny Rhys James

OHSP (4kg) 18.35 8.9

846 296

S&R 16 13

533 433

60m 7.2 7.1

813 847

SLJ 2.78 2.46

665 548

3 Bounds 8.3 7.6

250
667 580

33.6

11.1 8.65 7.35 6.5 4.9 6.2 3.75 5.9 3.95 4.95 5.6 6.35 4.75 5.7

424 281 205 156 62 138 0 121 7 65 103 147 54 109

3 13 20 18 9 5 13 12 12 15 15 0 0 2

100 433 667 600 300 167 433 400 400 500 500 0 0 67

7.2 7.5 8.2 7.3 9.2 8.2 8.6 8.2 10.3 9.3 9.8 7.9 8.6 8.3

813 713 503 779 261 503 398 503 80 241 151 589 398 476

2.45 2.1 1.76 2.38 1.86 1.85 1.65 1.52 1.73 1.58 2.16 1.62 1.84

544 416 291 518 327 324 250 202 280 224 438 239 320

6.9 5.91 6 5.93 4.9 4.7 5.52 4.6 4.75 4.92 5.55 5 5.26

494 371 382 374 246 221 323 209 227 248 327 258 291

31 31.9 39.1 34 43.7 39.7 43.7 39.7 47.7 46.3 49 36.1 39 44

Total
485

675 606 150 463 2 123 2 123 0 0 0 318 154 0

3524 3189 0 0 3050 2820 2198 2890 0 1198 931 1378 1720 898 1313 1226 1819 1103 1263 0 0

MALE

Best Points Total Best 60m Best SLJ Best 3 Bounds Best OHSP Best 250 Best Points Total Best 60m Best SLJ Best 3 Bounds Best OHSP Best 250 Most Improved

This Time Karl 3524, Ash 3189, Jack 3050 Ash 7.1, Jack/Karl 7.2 Karl 2.78, Ash 2.46, Jack 2.45 Karl 8.3, Ash 7.6, Jack 6.9 Karl 18.35, Jack 11.1, Ash 8.9 Jack 31.0, Danny R 31.9, Ash 33.6 Hayley 2198, Chiara 1720, Holly P 1378 Hayley/Chiara/Abbie - 8.2 Hannah 1.86, Holly P 1.85, Hayley 1.76 Hayley 6.00, Chiara 5.52, Jenna 4.92 Hayley 7.35, Abbie 6.2, Chiara 5.9 Hayley 39.1, Abbie/Chiara 39.7 John 610

FEMALE

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

Ash John Luke Tom Danny Josh

Indoor 7.2 60m 7.5 60m N/A 55.0 400m 1.57 800m

Outdoor 11.0 100m at NoE 11.5 100m 54.0 400m 1.55 800m

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