Tag Archives: Olympics

The hills are alive…

The hills are alive with the sound of music. The grunting and groaning of a group of sprinters digging deep and working hard is music to my ears anyway.

For those who missed it, and would like to do it this weekend, here’s what we did.

The Hills of Hudson Field.

5 reps of the long hill in the corner

50/60/70/80/100 % with a jog back down the side for recovery.

2 minutes.

5/4/3/2/1 reps up the short sharp hill with 2 minutes recovery.

2 minutes

backward up the short hill x 2 with 2 minutes recovery.

2 minutes

Backwards up the hill in the prone press up position (for a rest)

2 minutes.

3 x long hill in the corner at 100%

Oh, we ran there and back as well from the track as a warm up.

Trey Hardee Abs

Opportunity

 

Yes. This is it, the 2 minute core workout that will take about 10 minutes to start with. By Xmas you’ll be banging through this in 2 minutes and have abs of steel.

3 Times a week as a minimum please, but feel free to do these every day!

Trey Hardee 2 minute Abs

Michael McIntyre – Skip, Skip….Hooray!

 

Thursday was our lovely Michael McIntyre session. Details are as follows:

The Michael McIntyre session

This session is named after the comedian because of his skipping. There is a decent amount of skipping in this session.

It is a special endurance session. Part plyometric, part lactic tolerance, part endurance.

Each set is a combination of 75% build-ups, and skips. The length of the build ups vary. Skips are always 50m.

The sequence is as follows:

111-112-121-211-121-112-111

The session

Set 1

100m Build up

50m Skip

100m build up

50m skip

100m build up

50m very slow jog (not walk)

Set 2

100m Build up

50m Skip

100m build up

50m skip

200m build up

50m very slow jog (not walk)

Set 3

100m Build up

50m Skip

200m build up

50m skip

100m build up

50m very slow jog (not walk)

Set 4

200m Build up

50m Skip

100m build up

50m skip

100m build up

50m very slow jog (not walk)

Set 5

100m Build up

50m Skip

200m build up

50m skip

100m build up

50m very slow jog (not walk)

Set 6

100m Build up

50m Skip

100m build up

50m skip

200m build up

50m very slow jog (not walk)

Set 7

100m Build up

50m Skip

100m build up

50m skip

100m build up

50m very slow jog (not walk)

 

Great session, very tough. Lots of skipping and running. Early season magic!

Athletics Indoor Season 2014/5

Winter Competitions are as follows:

December 14 – Enfield and Haringey Open Meeting

Entry form can be found here

This is a ‘warm up’ event. A pre-season friendly if you like.

We are considering taking a mini bus but this will only be organised if there are sufficient entries.

As you will see on the same link, there is also a competition on the 04 January. I will not be going to that one, but you are free to enter if you like. Please let me know you’re going though and what you’re entering.

January 17/18 SEAA Under20/Sen Championships

These are the South of England Indoor Champs.

Entry can be found here

Jenny, Lucy and/or I may be going to these, but there will be no mini-bus. This is the main indoor competition for most of you but you need to organise your own transport.

January 10/11 SEAA Under15/17 Championships

Same goes as above.

These are the South of England Indoor Champs.

Entry can be found here

Jenny, Lucy and/or I may be going to these, but there will be no mini-bus. This is the main indoor competition for most of you but you need to organise your own transport.

National Age Group Championships 7-8 March

England Athletics Website is down as I write. I’ll update  this later.

However the entry standard for 2013 (the only one I’ve got on my computer) are below. If you are within these standards, or close, you should enter!

entry standards

Other events

London Indoor Games Sen/U20 31 Jan/01 Feb

London Indoor Games U17 24 Jan

London Indoor Games U15 25 Jan

British Indoor Championships 14-15 February

Has your ship come in yet?

Has you ship come in yet? Really?

There you are, patiently waiting for it to come along and pick you up and it hasn’t happened.

Of course it hasn’t. Opportunity NEVER comes knocking. Not really. YOU create opportunities.

ship come in
Has you ship come in yet?

If you ship hasn’t come in, swim out to it!

Stop waiting, take the bull by the horns and take charge of your sporting destiny.

See The Sports Motivation Masterplan for advice on how to achieve your dream. Out in 15 September. Available for pre-order for only 99p! See this link:

http://leeness.co.uk/sports-motivation-masterplan/

Time is non-refundable

Time is something we all spend. We have no choice. We spend it whether we like it or not. We spend it awake and asleep, busy or idle.

How we spend it though, that is what separates the great from the good.

time is non-refundable

Photo courtesy of  DAVE YOUNG

https://www.flickr.com/photos/dcysurfer/

Time is non-refundable

Time is non-refundable. Once you’ve spent it, you can’t go and get it back from anywhere. You can’t return it because you’ve made a mistake.

Every second is precious. Learn how to spend it wisely with The Sports Motivation Masterplan.

Read more here:

http://leeness.co.uk/sports-motivation-masterplan/

A Burning Desire to Achieve

Do you want to be successful? How bad do you want it?

Success means achieving what you dreamed of, it is about becoming the best you can possibly be.

You can’t do that without giving it everything you’ve got. There are no half measures!

Burning desire

Photo courtesy of:

https://www.flickr.com/photos/noizephotography/

Burning Desire

A burning desire to succeed makes you give everything. If you don’t feel this burn, then your dream isn’t strong enough, or it isn’t big enough.

Don’t be scared to dream big. See The Sports Motivation Masterplan to find out how.

http://leeness.co.uk/sports-motivation-masterplan/

Tolerance for Pain and Sacrifice

Training is tough. It can be brutal. It costs you, in time, in money, sometimes it costs you friends.

You have to have a high tolerance for pain and sacrifice

Tolerance for Pain

Photo courtesy of Bluesy

https://www.flickr.com/photos/17367470@N05/

Tolerance for Pain and Sacrifice

It isn’t all bad! The sacrifice is worth it when you are standing on the top of the podium in front of a large crowd. 

Sacrifice is not a permanent thing, you are just delaying some things until later in your life. Pain is temporary. Winning is forever.

The Sports Motivation Masterplan: Here

Opportunity follows struggle, effort and hard work

Don’t wait for opportunity to come knocking. Opportunity only comes knocking for those who have stood up and made opportunity notice them.

Additionally, you have to be ready to take your opportunity when it does come.

Opportunity

Photo courtesy of https://www.flickr.com/photos/midiman/

Create the Opportunity

To create an opportunity and to be ready to take it when it comes takes effort, grind and preparation.

Learn how to prepare for your opportunity.

Read The Sports Motivation Masterplan

http://leeness.co.uk/sports-motivation-masterplan/

Become a Champion – Be the best you can be

You don’t become a champion by hoping, It takes work, grind, effort, sweat and tears.

Champion

 

Become a Champion

Make all your effort count. The right type of training the right level of effort applied in the right way and at the right time is crucial.

Read The Sports Motivation Masterplan and start your journey to becoming a champion.

Read more here: The Sports Motivation Masterplan