Meso Cycle 3 – Training Plan update

After the results of the competitions and the testing, I have now updated the training plan. The groups will be reorganised. We will continue to warm up in the two groups with the Seniors starting at 6.20 to allow the Senior group to include 10 minutes of plyos.

After warm ups the groups will be split into 3 sections (4 when the hurdlers are training with Lucy.)

The 3 sections will be

Long Sprinters (U17 only) who will follow a speed endurance derived program.

Senior Short Sprinters – Andrew and Austen will work on sled pulls, parachute work and high intensity work outs. These two will have their own ploy workout using med balls and power bags.

Everyone else – will follow a similar format to last mess cycle of Speed, Speed Endurance and Acceleration.

Please find the latest training plan attached.

Training Plan 2013_14 Jan MacroCycle

SEAA Indoors Full Results

Full results can be found on the link below:

http://www.thepowerof10.info/results/results.aspx?meetingid=96598&pagenum=1

When you go on Power of 10, please click on your own name and home create a profile. Make sure you add me as your coach so that if there are any errors with your results over the coming season I can correct them.

SEAA Indoor Championships @seaacompetition @cosalisburyarc

So much info.
Day 1
Top of the pops was Austen Lane’s silver in the u17m 200m with 23.05s. Austen was very unlucky not to take gold when he stumbled down the ramp coming into the final straight. Great result though.
Jonathon Batchelor also medalled with a bronze in the u15b 200m and a pb of 24.51
Callum MacTaggart pb of 24.59 in u17m 200m made semi final.
Meg Siddle pb of 28.36 for a pb in u17w and Meg Price an indoor pb of 29.36.
Alex James pb of 26.06 and Dean Hodgson pb of 26.96 in u17m 200m
Charlie Britten DQ in SM 200m for lane violation. Trevor Cobs Alexander’s on pb of 24.03
Jake Ness 5th in SM final with an indoor pb of 22.51

Day 2
Callum MacTaggart 60m pb 7.64
Alex James 60m pb 8.02
Abbey Babatunde pb of 7.54
Andrew Pryde pb of 7.34
Keith Cullen Bachiller pb of 8.19
Austen Lane knocked out in second round with a pb of 7.38
Jake Ness out in first round with 7.54
Tsungai Chadhliwa goes out in 1st round but scores a pb of 8.82
Ellica Fillingham progresses to second round of u15g with a pb of 8.64
JCob Collins progresses to 2nd round of u15b with a pb of 7.71

 

 

Watch this video – that's an order!!

Metaswitch Games Day 2 Preview

Not many competing as this isnt one of our”official” events.
Amy and Lizzie targets for 400 are to run first 200 in 28 seconds and then do a Harry Potter in the second 200 – overcome death!!!
Jake aim to achieve the British Athletics senior indoor entry standard of 48.5s for 400 to compete in Sheffield in February.
Tom working on speed to achieve the BA entry standard for 3k steeplechase in summer. Aiming for a sub 60 400.
Trevor assuming for a low 7 in the 60s and a long 6 in the LJ.

Bring on 2014!