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Phase Week No.

w/c Mon - Weights Tue Wed - Throws and Core


Specific Week 1 11-Feb Cleans, Squats, SJ (6,5,4) Throws and core

Week 2 18-Feb Cleans, Front Squats, SJ Throws and core


(6,5,4)

Week 3 25-Feb Cleans, Squats, SJ (6,5,4) Throws and core

Week 4 3-Mar Cleans, Front Squats, SJ Throws and core


(6,5,4)

Week 5 10-Mar Cleans, Squats, SJ (6,5,4) Throws and core

Week 6 17-Mar Cleans, Front Squats, SJ Throws and core


(6,5,4)
Thur - Track Fri - Weights Sat Sun
6x60 (6 mins) Cleans, One Hand
Split Snatch with
Dumbells, Incline BP
(6,5,4)
6x60 (6 mins) Cleans, One Hand
Split Snatch with
Dumbells, BP (6,5,4)

6x50 (5 mins) Cleans, One Hand


Split Snatch with
Dumbells, Incline BP
(6,5,4)
6x50 (5 mins) Cleans, One Hand
Split Snatch with
Dumbells, BP (6,5,4)

4x30m laid Cleans, One Hand


starts (3mins), Split Snatch with
10mins, 4x40 Dumbells, BP (6,5,4)
(4mins)
4x30m laid Cleans, One Hand
starts (3mins), Split Snatch with
10mins, 4x40 Dumbells, BP (6,5,4)
(4mins)
Phase Week No. w/c Mon Tue Wed Thur Fri Sat Sun
Run Run Run Weights
Specific Week 1 11-Feb Row's session Row's Row's session Cleans, PP, 1/4 Squats. Fitball - 2x4x40on/30off
session
Week 2 18-Feb Row's session Row's Row's session Cleans, One Hand Split Snatch with Dumbells, Squats. Med
session Ball - 2x25x 3 exercises
Week 3 25-Feb Row's session Row's Row's session Cleans, PP, 1/4 Squats. Fitball - 2x4x40on/20off
session
Week 4 3-Mar Row's session Row's Row's session Cleans, One Hand Split Snatch with Dumbells, Squats. Med
session Ball - 2x25x 3 exercises
Week 5 10-Mar Row's session Row's Row's session Cleans, PP, 1/4 Squats. Fitball - 2x4x40on/20off
session
Week 6 17-Mar Row's session Row's Row's session Cleans, One Hand Split Snatch with Dumbells, Squats. Med
session Ball - 2x30x 3 exercises
Phase Week No. w/c Mon Tue Wed - Circuits Thur - Track Fri
Specific Week 1 11-Feb Uni Circuits

Week 2 18-Feb Uni Circuits

Week 3 25-Feb Uni Circuits 2 x (200 - 1min -


200) @ 100%.
15 mins

Week 4 3-Mar Uni Circuits 100m back to


back with 1
mins recovery.
Run in 13 secs
and stop the set
when times are
slower than
13.5. 10mins
rest and then do
again.

Week 5 10-Mar Uni Circuits 2 x (200 - 1min -


200) @ 100%.
12+G1 mins

Week 6 17-Mar Uni Circuits 100m back to


back with 1
mins recovery.
Run in 13 secs
and stop the set
when times are
slower than
13.5. 10mins
rest and then do
again.
Sat - Track Sun - Weights
300/250/200/150 @100% Split Snatch with DBs, Half Cleans
(15mins) with DBs, Lunges with DBs. Core
Stab - 8 planks (40on/30off). 6/5/4 of
each exercise
2x3x120 (5mins, 10mins) @ Push Press with DBs, Overhead
close to flat out Squats with DBs, Half Cleans,
Dumbell Circuits. Core Stab - 8
planks (40on/30off). 6/5/4 of each.
250/250/200/200 @100% Split Snatch with DBs, Half Cleans
(15mins) with DBs, Lunges with DBs. Core
Stab - 8 planks (40on/30off). 6/5/4 of
each exercise
2x3x120 (5mins, 15mins) @ Push Press with DBs, Overhead
100% Squats with DBs, Half Cleans,
Dumbell Circuits. Core Stab - 8
planks (40on/30off). 6/5/4 of each.

250/200/200/150 @100% Split Snatch with DBs, Half Cleans


(12mins) with DBs, Lunges with DBs. Core
Stab - 8 planks (40on/30off). 6/5/4 of
each exercise
2x3x120 (4mins, 10mins) @ Push Press with DBs, Overhead
close to flat out Squats with DBs, Half Cleans,
Dumbell Circuits. Core Stab - 8
planks (40on/30off). 6/5/4 of each.
Phase Week No. w/c Mon Tue Wed Thur Fri Sat Sun
Specific Week 1 11-Feb Row's 300/250/200/150 Cleans (6x40, 5x42.5, 4x42.5), One
circuits @100% (15mins) Hand Split Snatch with Dumbells
(6x10, 6x10, 4x12), Squats (6x75,
5x80, 4x82.5). Fit Ball 8x40on/30off.

Week 2 18-Feb Row's 2x3x120 (5mins, Cleans (6x40, 5x42.5, 4x45), PP


circuits 10mins) @ close to (6x40, 5x42.5, 4x45) 1/4 Squats
flat out (6x90, 5x92.5, 4x97.5). Core Stab -
45x4kg Med Ball of 3 exercises.
Week 3 25-Feb Row's 2 x (200 - 1min - 200) @ 250/250/200/200 Cleans, One Hand Split Snatch with
circuits 100%. 15 mins @100% (15mins) Dumbells, Squats. Fit Ball
8x40on/30off.
Week 4 3-Mar Row's 100m back to back with 1 2x3x120 (5mins, Cleans, PP, 1/4 Squats. Core Stab -
circuits mins recovery. Run in 15mins) @ 100% 50x4kg Med Ball of 3 exercises.
13.5 secs and stop the set
when times are slower
than 14. 10mins rest and
then do again.
Week 5 10-Mar Row's 2 x (200 - 1min - 200) @ 250/200/200/150 Cleans, One Hand Split Snatch with
circuits 100%. 12 mins @100% (12mins) Dumbells, Squats. Fit Ball
8x40on/30off.
Week 6 17-Mar Row's 100m back to back with 1 2x3x120 (4mins, Cleans, PP, 1/4 Squats. 50x4kg Med
circuits mins recovery. Run in 10mins) @ close to Ball of 3 exercises.
13.5 secs and stop the set flat out
when times are slower
than 14. 10mins rest and
then do again.
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