Monday Tuesday Wednesday Thursday Friday Saturday Sunday rest PM

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Monday Tuesday Wednesday Thursday Friday Saturday Sunday rest PM Powered By Docstoc
					Jonathan Lewis, Strength and conditioning coach, Chartered Physiotherapist,
Physical training input for Oli Dudley - January 2009




                    Monday                Tuesday              Wednesday              Thursday                Friday               Saturday                 Sunday

 26/01/2009
        AM                             CV/running vol            mvt/flex           CV/running vol        CV/running vol        CV running vol               rest

         PM                         mvt/flex                 CV/running vol            mvt/flex               mvt/flex          mvt programme                rest
                                 easy outdoor                                       easy outdoor
 02/02/2009 mileage 16 - 100% GT strngth intervals            other CV and        GT speed intervals
        AM         GT              20/20/20                strength endurance         20/20/20           GT plus other CV     run outdoor steady             cycle

         PM                                                                                                                     mvt programme         flex programme
                                       easy outdoor                                 easy outdoor
 09/02/2009                         GT strngth intervals      other CV and        GT speed intervals
        AM      mileage 20 75%           20/20/20          strength endurance         20/20/20           GT plus other CV     run outdoor steady             cycle

         PM                                                                                                                     mvt programme         flex programme
                                       easy outdoor                                 easy outdoor
 16/02/2009                         GT strngth intervals      other CV and        GT speed intervals
        AM      mileage 24 66%           20/20/20          strength endurance         20/20/20           GT plus other CV     run outdoor steady

         PM                                                                                                                     mvt programme         flex programme
                                       easy outdoor                                 easy outdoor
 23/02/2009                         GT strngth intervals      other CV and        GT speed intervals
        AM      mileage 26 62%           20/20/20          strength endurance         20/20/20           GT plus other CV     run outdoor steady             cycle

         PM                                                                                                                     mvt programme         flex programme

 02/03/2009
        AM        RECOVERY              RECOVERY               RECOVERY              RECOVERY              RECOVERY               RECOVERY                THE BIG DAY

         PM    stretch & hydrate      stretch & hydrate     stretch & hydrate      stretch & hydrate     stretch & hydrate     stretch & hydrate

CV tools to be used:                                       Strength tools to be used:                                                   Strength/power endurance
g-trainer                           GT                     bodyweight (conventional, stand up and ground work)                          tools to be used:
regular treadmill for inclines      TR                     bands                                                                        kettlebell
road running/walking                Run/walk               Movement, mobility, flexibility tools to be used:                            g-trainer
cross trainer                       XT                     joint mobility programme,
outdoor cycle                       Cycle                  Bikram yoga,
stepper                             Step                   dynamic flexibility programme
kettlebell                          Kb

Training volume          the trend will be to see total running based hours will increase relative to the other forms of aerobic and anaerobic training
                         the trend will also be to see the ratio of unsupported running:Gtrainer running increase

				
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