Tag Archives: sport

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!

Beast Camp, what beast camp?

Beast Camp

There will be no beast camp this year. I know, I know. You’re all gutted.

Because of the make up of the group this year I’m going to do something slightly different. We’re going to do some conditioning work, but only in terms of instruction. You’ll be given a schedule to complete in your own time.

The first four weeks are going to be very technical. We’re going to do all the drills, but to perfection. We’re also going to do some stability and preparation work.

But don’t despair, it’ll still be hard work. I don’t want you to worry!

Details will be posted on this site, including the conditioning work, flexibility work etc.

4x100m – England on Penalties

Great Britain 4x100m Relay at the Beijing World Championships 2015

I know it’s a football reference, and I haven’t watched a football match for many years, but the GB relay team has the same air of inevitability about it that an England Penalty shoot-out had. You just knew. It didn’t matter what your hopes were. You just knew.

Read the rest of the article on speed endurance.com here:

http://speedendurance.com/2015/08/29/england-on-penalties/

Justin Gatlin – The Man No-One Wanted to Win

Here’s a speed endurance.com article I wrote

The Man No-One Wanted to Win

Well, okay.

There was one person who wanted him to win, discounting the non-haters.

Justin Gatlin wanted Justin Gatlin to win.

Gatlin doesn’t understand why people hate him. People don’t understand why Gatlin is unrepentant and expects people to like him. In other words, they don’t understand why he doesn’t understand. I’ll try and clear it up for both parties with some biased pseudo-psychology.

Read more in the link below:

http://speedendurance.com/2015/08/27/the-man-no-one-wanted-to-win/

Seb Coe- The First 100 Days

Here’s a post I made on speed endurance.com.

Seb Coe is at a crossroads.

What should have been the role he was born for, the IAAF presidency, he has instead inherited a poisoned chalice. The 2016 Olympics could be the most pivotal for track and field athletics in its history. The Russian systemic doping and the IAAF blood doping scandals, coupled with”The Justin Gatlin” situation have come together to create a perfect storm.

Click the link below to read more.

http://speedendurance.com/2015/08/23/seb-coe-the-first-100-days/

Training Plan 2014/15 Season

This is a draft training plan. It gives Lucy, Jenny, Nathan, Sutts and I something to hang our hat on and you guys have an indication of what’s coming up and how it fits together. However, it is flexible. we will change things based on weather, conditions, how we think you’re progressing, if he coaches have an issue or need a session off and so on.

The plan goes to Xmas so you will need to scroll from left to right to see the whole plan.

(Fun) Wisdom Quotes from Last Night’s Beast Camp

cropped-newlogo4-e1380690978532.jpgLast night’s session was pretty epic.

Wisdom Quotes

Here are some of the motivational words of unwisdom that were shouted at you during training. Feel free to steal them and reuse them:

Second is just first loser.

Pain is just weakness leaving the body.

Sweat is just your fat crying.

Pain is temporary, quitting lasts forever.

Once it gets really tough, push harder, go faster. It makes it feel easier because it’s a mental trick.

Don’t worry about education. Who ever got anywhere with education. Focus on your sport!

Don’t let your body tell you you’re weak.  Own it.

 

Training Schedule: Beast Camp

Training Schedule for this week:

City of Salisbury A and RC Sprint Team Beast Camp training schedule for week 22 September to 28 September.

Monday: 6pm at Hudson’s field. Meet at Car park.

Tuesday: 6:30pm at the track

Thursday: 6:30pm at the track

Saturday: 10:30am at the track

Further updates at https://www.facebook.com/groups/cityofsalisburyarc/

training schedule