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Day 181: Strength Endurance (Plyometrics and Sledge) |
Disclaimer: By doing my workouts and blogging it online here, I’m not seeking attention, nor am I an exhibitionist. I’m the type that follow-through my training much better if I put it in writing. I workout because I can. So do not try to emulate my program, I bear no responsibility if you do so. I’m no role-model, nor am I’m a national athlete, I’m just a nobody. Just leave me be.
Two days ago I also did a similar workout of Strength Endurance in the form of slopes training, but today it’s a different form of Strength Endurance.
This time round we did plyometrics and sledge pulling. And yes I did mentioned we, my buddy in training who on occasion joins me for workouts is with me today.
I find time passes much faster when you’re working out with someone, plus it’s less lonely, and also the good points of being able to feedback of our individual form when we are doing the runs.
Some of you might find it weird that I’m doing sledge and plyo during the off-season, but bear in mind I’m still planning my workout for the next season, and this is just an experimental period of trying out various workouts so as I’m able to plan ahead.
Workout of the Day
1. Plyometrics + Sprint Specific Fast speed
Throwing of weight 5kg plate FORWARD
Sprint 3-4 seconds
All-out sprint
Recover fully before doing again (2-3 mins)
10 sets2. Plyometrics + Sprint Specific Fast speed
Throwing of weight 5kg plate UPWARDS
Sprint 3-4 seconds
All-out sprint
Recover fully before doing again (2-3 mins)
10 sets3. Plyometrics + Sprint Specific c
Straddle stand position with the 5kg plate held extended overhead.
Swing the plate down through the legs which simultaneously squatting and bending at the waist.
Explode back up throwing the ball back overhead for maximum distance.
10 reps x 3 sets4. Sledge pulling
Using 5kg plate
Advised to use a sledge a light weight of approximate 10-15% of body weight
Training with a weighted sledge
Improve the athlete’s acceleration phase
Fully recovery before starting again (3-4 min)
10 sets5. Abs
50 reps x 1set
After the workout, overall observation is that I wasn’t feeling much tired for the Sprint Specific throwing of the plates, but only tires when it was the sledge pulling part.
With that I concluded, that my recovery time was too short, and should be extended. You should be fully recovered before sprinting again. When you require to give an all-out effort, you should recover fully before-hand.
Well looks like I’ve plenty to tweak for my training program. Call me weird but I love planning my workouts. I’m so excited!
| Tags: 5kg plate, acceleration phase, All-out, Fast speed, Paul Tan, Plyometrics, Recover fully, Sledge, sledge pulling, Sprint Specific, Strength Endurance, Throwing | Category: Training |
