New Rules – Weights senior group

After review among the coaches the following rules will apply for weight training starting from Saturday:

  • Everyone to keep their own training records. You must have your own log, recording your own training, 1RM numbers and session weights as per Sutts spreadsheet. Get yourself a small notebook. Anyone not brining their log book may be turned away by the coach. Don’t blame the coach, this is your responsibility. If you don’t know what your training loads are, then you may either injure yourself or waste the session.
  • No mobile phones in the weights area. Phones to be left in the club room. No exceptions.
  • Music will be background only. Take it in turns to pick a playlist and then once started it is left alone. Faffing with music throughout the session is no longer allowed.
  • Timings are your responsibility. Bring a watch. If you are supposed to be resting for 2 minutes, then make sure it’s two minutes. This is your responsibility, not the coach’s. And no, you can’t use the stopwatch on your phone because it will be in the club room!

The weights sessions have been designed by Sutts and Lewis to give you maximum benefit without risk of injuring yourself. Because of the number of people training, absolute focus throughout is essential. That should have always been the case so the only thing that has changed is out tolerance for any messing about.

Macrocycle 1/Microcycle 1 (Acceleration)/Nanocycle 1 (Preparation)/Session 1

Joint Mobility 
Ankle Circles
 
Knee Circles
 
Hip Circles
 
Trunk Rotations
 
4 Way Neck Stretch
 
Wrist Circles


Movement Exercises 30m Down & Back 
FWD Lunge X 10 Skip FWD w/ Arm Circles
 
BKW Lunge X 10 Skip BWD using Arms
 
Drop Lunge- FWD X 10 Side Slide
Speed Skaters X 10 Backward Run
 
Single Leg Squat (L) X 10 Karioka Step Over
 
Single Leg Squat (R) X 10 A Skips


Dynamic Mobility 
Fire Hydrants
Iron Cross
 
Scorpions
Scissors & Splits
 
Hurdle Seat Rollover 

Lateral & Linear Leg Swings


From leg swings position we go into wall runs.


Then do the following over 10-20m (3 off each leg):
 
2 point starts
 
Bow starts
 
Hop-hop split starts
 
Skate starts
 
Push up starts
 
Donkey kick starts
 
3 point starts
 
4 point starts

Stretching

This is the session for Fridays (for Seniors, or any of the non-training days for sprint group). Click on the link to review or download

Stretching

Beast Camp graduates

DSC_0002An awesome final session with Lewis Fuller (Coach, front and centre). Pretty much full attendance yet again (not including the guys who have to work on a Saturday.

 

Sprint Group Form from Tuesday

For those who didn’t collect (or lost) their contact forms from Tuesday, please fill out and return before end of next week. It is critical that I have these forms for contact details. If I don’t and we change training venue or time, you won’t know and you will miss out.

Sprint group Structure

Please click the link above to download the form for printing. The text is below:

Sprint group Structure

We are half way through Beast Camp and the attendance has been excellent. Originally, we were going to put together 3 teams of 10, but due to the commitment level, we have now decided to have 2 groups of 15, called Sprint Group and Senior Sprint Group.

The Sprint Group will train on Tuesdays and Thursdays. You will need to attend most of the sessions. Our rule will be 3 out of 4. Different arrangements will be made for multi-eventers. If you can’t attend 3 out of every four sessions due to other commitments, then winter sprint training is not for you as you will be unable to maintain the progressions. However, you will be able to transfer to the cross country group for the winter and this will be excellent training for your more general levels of fitness.

Additionally for the sprint group, there is the opportunity to train on a Monday evening at Bishops Wordsworth’s with Mike for circuit training. More details are in the club room. Again, this is excellent training and I would advise all sprint group athletes to attend if possible.

Senior group will be training Monday, Tuesday, Thursday and Saturday plus additional personal sessions, which will be briefed via the forum. The newer entrants to the senior group will do weights either Monday or Saturday, but not both. I will talk to you directly about which day. All will do track training on Saturdays.

Finally, I have sourced some training shirts for you. These will be long sleeve shirts and will be colour coded to which group you are in. Sprint group will be white and Seniors will be black. These will be long sleeve cool-max shirts that can be layered if/when it gets cold. It will help me identify the sprinters at the track and also give you a sense of identity as a group. The main logo will read “The only person who can beat me is me!” on the front and the No days off logo with (Senior) Sprint Group – City of Salisbury ARC on the back. They will also include your initials. They are not mandatory, but you are joining a select group and this gives you an opportunity to get a uniform. Please see details below.

 

Name___________________ Date of Birth_________________________

Email___________________

I would/would not like a training shirt. My size is XS/S/M/L/XL. My initials are ____

I enclose a cheque for £14 payable to Lee Ness

I understand that places in the Sprint Team are limited and I am committed to attending at least 75% of these sessions unless I am injured, or I am willing to give up my place.

 

Signed______________________________________________

 

Beast Camp and getting cold – important read.

We had pretty much full attendance last night. The sessions are tough and I can see real progression in only two weeks. What is more uplifting is the commitment level shown by everyone. The fact that we have had almost 90% attendance has been fantastic.

From my part, what I have seen is that the athletes that have come from the junior groups have real focused. This is serious now and they are taking it seriously (although still enjoying it I hope). You don’t put all this effort in to mess about and that seems to have come across well.

But boy, did winter come down last night. The temperature has plummeted. Last night wasn’t too bad as we were continuously moving, but some were suffering a bit. It was a short sharp shock to get kitted out properly. Sprinting can involve stops and starts with high intensity efforts in between and you need to be able to wrap up quickly.

You need to have a lot of layers that you strip off slowly and can get back on quickly when we are resting. Get some thick sweat pants and a thick hoodie to throw on between sets or even reps. Get some running gloves, to keep hands warm generally but the track is cold and doing starts will soon freeze your hands. Get some running leggings, these are critical over winter. You can load up relatively cheaply at somewhere like Sports Direct, or you can get some of the newpersonalbest training kit which is pretty low cost as well  and you can personalise it with initials (website isn’t operating fully at the moment but see me for costs).

But wherever you get it from, get it because I’m not interested in you moaning about being cold and you won’t get much from the session if you are. It’ll be miserable and useless.

But well done to everyone for Beast Camp. Awesome effort and welcome to the sprint team 2014!

Beast camp – Penultimate session plan

15 minute active warm up – running an stuff, with some skipping etc.

 

2 mins between sets

 

Set 1 –Arms

1 – Push ups

2 – Wide arm push ups

3 – Diamond push ups

4 – Alt leg push up

5 – High/Low planks

6 – Bends and MFs

7 – Push up and full twist

 

Set 2 – Legs

1 – Squat

2 – Squat jumps

3 – Lunges forward alternate leg

4 – Lunges Backward alternate leg

5 – Side lunges alternate leg

6 – Ski downs

7 – Hurdle hops

 

Set 3 – Core

1 – Sky divers

2 – Sit ups

3 – Burpees

4 – V-up roll-ups

5 – Crunchy Frogs

6 – Heels to heaven

7 – Crunchies

 

Set 4 – Hip

1 – Windscreen wipers

2 – Leg raises

3 – Heismans 3 step

4 – Wide outs

5 – Single leg squat L

6 – Single leg squat R

7 – Squat thrust

 

Set 5 – Iso

1 – Plank

2 – Reverse plank

3 – High planks

4 – Side Plank L

5 – Side Plank R

6- Low plank

7- 6” leg holds

 

Set 6 – Leg

1 – Crouch square

2 – Mary Kate Jump lunge

3 – Speed Skaters

4 – Squat shuffles forward and backward

5 – Jumping Jacks

6 – Cossack dance

7 – Highland flings

 

 

 

 

Set 7 – Core

1 – Mason twists

2 – Side ups L

3 – Side ups R

4 – Plank jumps left and right

5 – Roll backs

6 – Alt arm/leg superman

7 – Elbow alt knee twist sits L

 

Set 8 – Hip

1 – Rocket jumps

2 – Alternating superman

3 -Knee bent core rotations

4 -Alt leg shoulder/glute bridge

5 – Alternate leg squat thrust

6 – Alternate leg wide outs

7 – Vertical leg splits/scissors

 

Beast Camp session 6 – plan

15 minute active warm up – running an stuff, with some skipping etc.

Set 1
Combined exercises 
1 – Sit up/roll backs
2  Push up/squat thrust
3  Squats/Tuck jumps
4  Leg splits vertical/wide
5  Ski downs/Jumping jacks
6  Twist sits/Bicycle legs
7  Side Legs L/Side legs R
8  4 way lunge
9  Leg bridge L and R
10  Burpees
11  Sky divers/crunches
12  Push up and twist
13  Windscreen wipers/heels to heaven
14  Superman/alt leg push up
15  Vee up roll ups

5 minutes rest

Set 2  Isometric combos
30/30/30/30
1  Low plank/high plank
2  Low squat med squat
3  Side plank side ups L
4  side plank side ups R
5  6 Leg/Scissor split/6/Lateral split
6  High plank/wide outs
7  Glute bridge L/Hip Raises/Glute Bridge R/Hip raises
8  Vee Hold/Crunche frogs

5 minutes rest

Set 3
Combined exercises 
1 – Sit up/roll backs
2  Push up/squat thrust
3  Squats/Tuck jumps
4  Leg splits vertical/wide
5  Ski downs/Jumping jacks
6  Twist sits/Bicycle legs
7  Side Legs L/Side legs R
8  4 way lunge
9  Leg bridge L and R
10  Burpees
11  Sky divers/crunches
12  Push up and twist
13  Windscreen wipers/heels to heaven
14  Superman/alt leg push up
15  Vee up roll ups

5 minutes rest

Set 4  Isometric combos
30/30/30/30
1  Low plank/high plank
2  Low squat med squat
3  Side plank side ups L
4  side plank side ups R
5  6 Leg/Scissor split/6/Lateral split
6  High plank/wide outs
7  Glute bridge L/Hip Raises/Glute Bridge R/Hip raises
8  Vee Hold/Crunche frogs

Beast Camp day 5

Circuits with Sutts; tough session in different ways, destroyed hamstring and fatigued arms!

Beast Camp Week 2 Session 5

Huge attendance rate is continuing. 36 last night, we are currently at around 95% attendance across all the sessions so far. Another good session last night with Coach Sutts. According to Jake, the session was one that crept up on you. It seemed easy enough, but then suddenly you had nothing left, as can be seen from the heart to heart press-ups in the vlog.