Training Plan for Week 4

Here is what I plan on dong over the next week.This is week 4 of the journey and the first full week in the new month.

Review of Week 3

The average RPE for week 3 was 8. This shows how the intensity is increasing in the training. Saturdays training is there to prepare my training group for testing that is happening the following week. This weeks training was focused on speed and the specific exercises. Again early on in the week my right plantar fascia was playing up but thankfully it eased off and had completely disappeared by Thursday.

Training for Week 3

After completion of the 2nd week of training, here is what I plan on doing for week 3.

Review of Week 2

The average RPE for this week was 7.5. Throughout the week I was running with a tight planter fascia, this is an injury that I suffer from quite regularly as I managed to tear my right one at the end of 2009 and then tore my left one in Europe last year. Although this is painful during the session with maintenance it is not an issue and does not stop me from training. again training this week is focusing on speed/muscle endurance to help create and hold fitness.  Saturdays session is a speed and power session, with Sunday being a strength session.

Training for Week 2

After completing last weeks training here is what i plan on doing for week 2.

Review of Week One

The average RPE for week one is 7.6. This weeks training was the first week so it is expected to be a bit liter week and here should be a gradual build up. all of this training for the week is working speed/muscle endurance but also still have 1 speed/power session.

Weight Training Program

Here is my proposed weight training program for throughout the whole 12 week journey.

Tuesday is going to my heavy lifting day as this makes sense as its a dedicated day to weights. Here is what it looks like.

Thursdays weights session is going to be a lighter weight day as i will have track training prior to making my way to the gym.

Finally Saturday's weights is going to be focused around Olympic weights and power. This suits training nicely as the track session I will do prior to this will have the same focus on power.