My training plan for this week -
WEEK 5
Base building
Monday
Run—35 minutes, zone 1-2.
Strength training—quads, hams, glutes and calves:
dumbbell side lunge 2x15, dumbbell lateral step-up 2x15, cable back kicks 2x15, leg extensions 2x15, lying leg curls 2x15, seated leg press 2x15.
Core - Core - side crunches 2x15, side plank 3x 30 sec.
Stretch 15 min.
Tuesday
Swim - 4x250 yards, zone 1-2, 2 minute rest, 100 yd warm-up and cool-down.
Bike - 35 min, zone 1-2, 90 RPM
Stretch 15 min.
Wednesday
Run - 35 minutes, zone 1-2, cadence.
Strength training —chest, arms, shoulders:
assisted chest dips 2x15, cable standing flys 2x15, dumbbell upright row 2x15, dumbbell lateral raise 2x15, cable pushdown 2x15, dumbbell tri kickbacks 2x15.
Core - bottom to top woodchops 2x15, weighted machine crunches 2x20
Stretch 15 min.
Thursday
day off
Friday
Bike - 35 min, zone 1-2, rolling hills
Swim - 4x250 yards, zone 1-2, 2 minute rest, 100 yd warm-up and cool-down.
Core - 2x60 side crunches , 3x1 min plank
Stretch 15 min.
Saturday
Run - 30 minutes, accels
Strength training—back, leg (outer, inner, glutes):
step-ups 2x15, weighted seated leg raise 2x15, machine seated hip abductors 2x15, cable hip abductors 2x15, cable hip adductors 2x15, machine hip adductors 2x15.
Core - 45 degree leg raises/leg lifts 2x20, seated broomstick twists 2x50
Sunday
Swim - 4x200 yards, keeping within aerobic threshold, 1 minute rest between
Bike - 35 min, zone 1-2, 90 RPM, intervals
No comments:
Post a Comment