DAN BRAM­BLE’S TRAIN­ING

Athletics Weekly - - Performance -

CON­DI­TION­ING PHASE

Mon­day: Weights cleans; squats; step-ups 3x5 at 70% 1RM*. Ab and jumps cir­cuit

Tues­day: 3x120m; 3x150m 70%.

Wed­nes­day: am: weights cleans; squats 2 x 4 at 90% 1RM; pm: plyos 3 x hops on each leg; 3 x step bounds; 3 x skips for height; 3 x hop-step; 3x hur­dle bounds.

Thurs­day: 2x3x120m 70%; 4x100m 70%

Fri­day: Rest

Sat­ur­day: Run­ning drills; ab/jumps cir­cuits

Sun­day: Hills 2x5x50m

COM­PE­TI­TION PHASE

Mon­day: Weights cleans; squats; step-ups 3x5 at 60%; run­ning drills, high knees, A skips, B skips.

Tues­day: 4x30m 100%; 4x60m 90%

Wed­nes­day: Run-ups x 4; 10/12 stride ap­proach jumps x 4

Thurs­day: Run­ning drills (as Mon)

Fri­day: Stretch­ing/rest ahead of com­pe­ti­tion

Sat­ur­day: Com­pe­ti­tion

Sun­day: Rest

• These ses­sions are for il­lus­tra­tive pur­poses only and re­flect Dan Bram­ble’s re­quire­ments, train­ing and ma­tu­rity

* 1RM refers to 1 rep max – the max­i­mum you could lift only once

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