DAN BRAMBLE’S TRAINING
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%
Saturday: Running drills; ab/jumps circuits
Sunday: Hills 2x5x50m
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
• 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