50 Weeks

narwog81

50 Week training program beginning Monday 14th Oct for a goal event in Oct 14.

The program is currently broken up as follows:

Phase 1: Strength & Flexibility/Mobility (12)

Phase 2: Endurance (21)

Phase 3: Recovery & Holidays (3)

Phase 4: Specific Training (12)

Phase 5: Taper & Prep (2)


Current physical condition is only ok. Am relatively lean @ 84kg BW and have reasonable strength but am unconditioned and have a lot of mobility and flexibility issues that will need to be addressed or else injuries are guaranteed.

Specific Plan and goals for Phase 1 to follow.

narwog81

1.1

6km easy run - 27.20

Avg HR - 140

Avg Pace - 4.33

narwog81

3x10 8kg med ball lunges
3x10 8kg med ball chops
3x10 8kg med ball squat and press

Squat
1x10 20kg
1x8 60kg
3x5 100kg

Bench
1x10 20kg
1x8 60kg
3x5 80kg

Deadlift
1x8 60kg
3x5 110kg


Judging my current 5RMs. Deadlift was fine, probably could be 120, bench felt v heavy, have some upper back issues that will need to be sorted out, squat was about right.

narwog81

25min recovery run

Tasty enough DOMS in the hamstrings.

narwog81

3x10 scrap push-ups
3x10 10kg plate chops
3x5 BW pull-ups

Bench
1x10 20kg
1x10 60kg
3x5 80kg

3x8 30kg Inc DB press

3x8 40kg Military Press

3x8 50kg BB row

narwog81

5km easy run - 23.30

Avg Pace - 4.42

narwog81

4x15 band pullaparts
3x10 scap push-ups
3x10 8kg medball chops
3x10 8kg medball squat to press

Squat
1x10 20kg
1x8 60kg
5x5 90kg

3x10 60kg BB row

Deadlift
1x8 60kg
1x5 100kg
5x3 120kg

3x6 BW pull-ups

narwog81

1.2

6km easy run - 28.30

Avg HR - 139

Avg Pace - 4.45

narwog81

1.3

7km easy run - 32.37

Avg HR - 152

Avg Pace - 4.39

narwog81

3x10 medball chop
3x10 12kg KB squat
3x10 scap push-up
3x10 12kg KB swing

Squat
1x10 20kg
1x8 60kg
3x5 90kg

3x5 BW pull-ups

Bench
1x10 20kg
1x8 60kg
3x5 80kg

3x10 60kg BB row

3x10 16kg KB Lunge

narwog81

3x6 wide arm red band pull-ups
3x10 scap push-ups
3x10 12kg KB swings

Deadlift
1x10 60kg
3x8 90kg

3x8 32kg KB swing

Military press
1x10 20kg
3x10 40kg

narwog81

1.4

3x12 black band pullaparts
3x10 medball chop
3x10 scap push-up
3x10 medball squat to press
3x green band side walks

Bench
1x10 20kg
1x10 60kg
3x6 80kg

Squat
1x10 20kg
1x10 60kg
3x5 95kg

3x6 BW pull-ups

For time:
200m row
20x 16kg KB swing
15 burpees
20x 16kg KB swing
200m row

3.45

narwog81

1.5


3x10 16kg KB swing
3x10 scap push-up

Bench
1x10 20kg
1x10 60kg
3x5 85kg

Military Press
1x10 20kg
3x10 40kg

3x8 70kg BB Row
3x8 BW pull-ups

3x10 15kg DB curls
3x10 BW dips

narwog81

25min easy run

Lot of pain in left knee, calves and glutes particularly tight. Need to get serious with the stretching and flexibility work, seeing PT on Monday to try get some things sorted.

Alf Veedersane

narwog81 wrote: »

25min easy run

Lot of pain in left knee, calves and glutes particularly tight. Need to get serious with the stretching and flexibility work, seeing PT on Monday to try get some things sorted.

I find that when I get sore knees from running, I haven't been foam rolling the IT band(s). Might be worth doing that as well as the other stretching.

narwog81

Alf Veedersane wrote: »

I find that when I get sore knees from running, I haven't been foam rolling the IT band(s). Might be worth doing that as well as the other stretching.

Yeah pretty sure the knee pain is due to tightness pretty much everywhere, I have the foam roller and plenty of mobility drills, just need to prioritise it because at this stage my lack of mobility/flexibility is really starting to affect the rest of my training, can't get a consistent run at it.

Alf Veedersane

narwog81 wrote: »

Yeah pretty sure the knee pain is due to tightness pretty much everywhere, I have the foam roller and plenty of mobility drills, just need to prioritise it because at this stage my lack of mobility/flexibility is really starting to affect the rest of my training, can't get a consistent run at it.

I didn't really know what the exact problem was but a massage released it in a big way. And I was told to foam roll and make sure it didn't get that bad again or surgery was guaranteed. It was like having new knees after that.

narwog81

4x15 band pullaparts
4x15 side leg raise
4x15 scap push-up
4x15 single leg bridge

5x
40 push-ups
30 sit-ups
10 pull-ups

narwog81

20min easy run

Knee moving a little better but still constant pain.

narwog81

1.6

3x10 16kg KB swing
3x10 scap push-up
3x10 8kg KB Single leg row
3x10 BW inverted row
3x10 single arm pass throughs

DB Bench
1x10 20kg
1x8 30kg
3x5 40kg

3x10 26kg DB Inc Bench

3x10 70kg BB Row
3x10 70kg BB Shrug

3x10 18kg DB Curl
3x12 50kg Tricep rope pushdown

narwog81

PT session

Upper back, quads and knee. Dry needling on left knee.

Quads and IT bands are ridiculously tight, priority is to loosen them out.

Left lat and right glute need to be strengthened as there is a lot if imbalance there, unilateral work and core and glute activation stuff needed.

today

30min easy run

Feeling a lot more comfortable, most of the knee pain is gone.

narwog81

6km easy run - 29.30

narwog81

6km easy run - 29.05

Avg Pace - 4.51

narwog81

ME upper

3x10 band pullaparts
3x10 scap push-ups
3x10 12kg KB swings

A Bench
1x10 20kg
1x10 50kg
1x10 60kg
1x8 70kg
1x5 80kg
1x5 90kg

B 3x10 30kg DB Inc Bench

C1 3x10 70kg BB Row
C2 3x10 7.5kg DB Curl

D1 3x10 17.5kg DB Curl
D2 3x10 70kg BB Shrug

narwog81

6km easy run - 32.30

Avg Pace - 5.25

Avg HR - 138

narwog81

15min foam roll - quads, calves, IT band

Hip flexor stretch
3x1min plank

3x10 lying side leg raise
3x10 glute bridge
3x10 cook hip lift

3x10 supermans
3x10 lying side clam
3x10 BW SLDL

narwog81

1.7


ME Upper #1

3x10 band pullaparts
3x10 scap push-ups
3x10 12kg KB swings

A Bench
1x10 20kg
1x10 50kg
1x10 60kg
1x8 70kg
1x5 80kg
1x5 92.5kg

B 3x12 30kg DB Inc Bench

C1 4x10 70kg BB Row
C2 4x12 7.5kg DB Curl

D1 3x10 20kg DB Curl
D2 3x10 75kg BB Shrug

narwog81

6km easy run - 28.49

Avg HR - 147

Avg Pace - 4.48

narwog81

5km easy run - 27.48

Avg HR - 124

Avg Pace - 5.33

narwog81

3x10 band pullaparts
3x10 inverted rows
3x10 scap push-ups
3x10 10kg plate chops

Bench
1x10 20kg
1x10 50kg
4x10 70kg

Military Press
1x10 20kg
4x10 40kg

4x10 BW Chin-ups
4x12 5kg DB cleans

3x10 80kg BB Shrugs
3x10 20kg DB curls

narwog81

5km pace run - 22.39

Avg HR - 152

Avg Pace - 4.31