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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