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Plyometric Training/Update

I am so sorry I haven't written in a long time! It has been very crazy training for a marathon, finishing my last semester in school, working, and trying to get applications in for grad school.

Update: BOSTON IS IN TWO WEEKS!!! I can't wait.  This marathon I have taken my training to a different level and haven't focused on speed but more of strength.  My last marathon I really focused on speed training to keep myself at a qualifying time.  This marathon, hills have been my best friend.  I have been running at a 8:30-9 min miles but have felt more energy, can run longer at a better constant pace, and haven't had stomach pain after my run.

The biggest training that I have incorporated in my training is plyometric training. Boy, I am a believer!!! This stuff is amazing and can really work fast twitch and slow twitch muscles. They are amazing for increasing speed and endurance. Here are some circuits that I follow!

A Glance at What My Week Looks Like:

Monday- 
3-5 miles + Legs
Plyometrics workouts:

Circuit One
Burpees X 10
Jump Lunges X 20 (10 per leg)
Knee Ups X 24 steps (12 per leg)
Sumo Squats X 15

Circuit Two
2 min jump rope
Walking Lunges X 24 (12 per leg)
Raised reverse lunges X 30 (15 per leg) 
Jump Squats X 15

Do sets twice. Rest for 1 minute after each set. 

Tuesday:
Long hill run ~6-8 miles

Wednesdays:
Run 3-5 Miles + Arms & Abs

Circuit One
Weighted squat clean & Press X 15 Reps
Tricep Dips X 15 Reps
Commandos X 24 Reps. (12 Each Side) 
Straight leg jackknife X20 Reps 

Circuit Two
Sit ups X 20 reps
4 Mountain Climbers + 1 Push Up X 15 Rounds
Leg Raises X 15 reps
Lay down push ups X 15 Reps

Repeat each circuit twice to three times. Rest for a minute after each circuit. 

Thursday:
Rest/stretching/foam roller

Friday:
6-8 miles + Full body workout

Circuit One
Burpees X 10 Reps
Jump Lunges X 30 Reps (15 per leg)
Lay down push ups X 15
Sumo Squats X 15 Reps

Circuit Two
4 Mountain Climbers + 1 Push up X 15 Reps
Straight leg Jackknifes X 15 Reps
Jump Rope X 2 min
Commandos X 24 Reps (12 each side) 

Do each circuit at least twice. Rest for a minute after each completion of circuit. 


I don't have pictures of me demonstrating these workouts. Pictures will come! You can always google proper ways to complete these workouts. 

Have a good week :) 

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