Day 9: Plyometrics & Sledge

I like to do my training in the morning as there’s lesser people around, for one, less gawking and staring. But since I’m recovering from a knee twitch, I decided to shift it in the afternoon

This is so I’ll have more recovery time. Indeed it worked out fine as my right knee felt much better. There was some slight sensation there, but it wasn’t that ‘bad’ as yesterday

Since the afternoon was spent on the shifted morning training, my usual afternoon jog was skipped. I just did a short 10 minute run on grass after today’s Plyometrics & Sledge

Type Workout: Plyometrics & Sledge

Duration: Around 2 hours (5 to 7pm)

Workout Details:

1. Abs Crunches with weight plate (2×20)
2. Abs Sides with weight plate (2×20)
3. Throwing of weight plate, back (2×10 throws)
4. Throwing of weight plate, front (2×10 throws)
5. Sledge with weight plate (6×15 seconds)

Plyometrics

Plyometrics is Plyometrics, nothing unusual. Every time I train, I always think beforehand the purpose of the workout. So if plyometrics were to activate my explosiveness and improvement of the nervous system, I would visualise the fast, powerful movements that I needed to do

Focus on that and rapid sequence of the required body movement. Don’t waste energy on other non-required movements instead. I aim to achieve the goal of that specific session. I want quality training

I’ve no video of this, but if you insist, here’s the previous session video

Sledge

My sledge training is on alternate week. Next one will be slopes. Both type of training, works on my leg strength, but with different desired training goal

Sledge training is tough for me. Not only will you be out of breath but also my ass felt like ‘tearing’ as the need to sprint fast and quick which uses my ATP fully. At the end, I’ll have lactic build-up too

I improvised my sledge training, I can’t really afford a sledge, so I bought a weight plate, plus bicycle tyre, weights belt and metal chain. I wrap around the metal chain to my weight plate, where the bicycle tyre is then linked to the metal chain. I would then place the bicycle tyre on the weights belt

I would then run, dragging the whole improvised contraption. It works and far cheaper than your usual sledge. I’ll film this video in the near future and show you how it works aite

Contrasting Ice Bath

Basically I do this on a daily basis after training to speed up my recovery process. It’s again improvised with equipment and budget available to me. Not to torture you anymore with my horrible grammar, I did an article on Contrasting Ice Bath. Read it if you want to find out more