Skip to main content

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 :) 

Comments

Post a Comment

Popular posts from this blog

Marathon & Half Marathon Training Plans- Train With me

Train with me! Are you training for a marathon, half marathon or any running race this fall? Whether you are a seasoned runner or just signed up for your first event, let’s train together! I am preparing to run the Chicago Marathon on October 7th this fall. I am so excited! I have some big goals set and I want to help you reach your goals as well. Disclaimer- I am not a running coach, I have run 6 marathons, and countless half marathons. I have qualified for Boston, New York and the Chicago marathon. I have done my research and I am ready to take my running to the next level. I am not acting as a coach, just wanting to give guidance and share my journey to runners and learn throughout this every changing process. I will post weekly runs, workouts and explain how these workouts are supposed to go. I believe that everyone is different, and everyone succeeds through different workouts. I am a huge advocate of listening to the body, going off of feel rather than time. We will have spee...
Post a Comment
Read more

Supplements

Supplements.... Supplements... Where to begin! The fitness industry can be a very messy, intimidating and contain a lot of misleading information. Supplements are a huge money maker for companies because everyone is looking for that "magical pill" to make them fit into those high school jeans. If you know me, I am a very naturalist person but I also do take supplements. I love to find very natural supplements and limit my caffeine intake. **Disclosure- I am not paid to represent any of these products. They are all just products that I like and recommend to everyone in the fitness world. My schedule: Wake up at 4:30 AM- Take my pre-workout from WM Nutrition & L-Carnitine from Ideal Fit During my workout- sip on Ideal Fit's BCAAs & WM nutrition Hydrenengery After my workout- IdealFit Protein Powder At breakfast- Glucosamine and daily multi-vitamin Here are what they look like and links to where you can buy them: Pre workout- WM Nutrition WM Nutrit...
Post a Comment
Read more

4 IngredientProtein Granola Bars

I absolutely love these bars! I do not understand how people do not like peanut butter.  When you mix peanut butter and honey.... you have me. I love quick and easy recipes without a lot of ingredients. I mean, this only has FOUR ingredients! YASSS! Once I created this recipe, I make it almost every week. I love to eat these before or after my workouts. I wanted to share this SUPER easy protein granola bar recipe: Ingredients: 2 cups oats 1/2 cup honey 1/2 cup peanut butter 1 serving of vanilla protein powder Directions: In a mixing bowl, combined oats and protein powder, set aside In a small sauce pan over medium-high heat, bring the honey to a boil Let the honey boil for one minute Remove the honey from the heat and stir in the peanut butter Immediately pour the honey-peanut butter mixture over oat and protein mixture in mixing bowl as the mixture becomes sticky and difficult to work with so move quickly Pour mixture out on a pan or on a plate Flatten mixtu...
Post a Comment
Read more