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

Strength Training vs Cardio Junkies Debate

As I was pounding away some miles on the boring treadmill, I was thinking. I don’t know about you, but it feels like the fitness world is becoming more and more divided. I get that in life we have different talents and passions. But I feel like there is a war waging and it is getting intense out there. It is a war against weight lifting verses cardio junkies. I feel like these two worlds are growing farther and farther apart. I have a lot of visions, hopes and dreams. One of my aspirations is to merge these two divided groups. I have done a little self-research and I think that it is so interesting the feelings between these two groups. I was talking to some body builders and they pretty much talked about cardio like it was a disease and how they didn’t want anything to do with it. They often expressed their feelings as though people were just wasting their time on those cardio machines. As I talked to some people who only believe in cardio, who said they can go a whole year without ...
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

St. George Half Ironman Recap

My first ever Half Ironman! Completing a Half Ironman has always been on my bucket list. I have always loved to run, picked up biking in college for cross training and then my plan was to suffer through the swim. I wanted to do Boulder in August but I wan to really focus on training for Chicago and so I picked St. George. I had heard this course was a beast of its own. I was ready. I like hills. My Training: I followed a 16 week training program that I bought from a coach. It truly was amazing! I felt awesome on race day and I attribute it to what great plan she wrote. My average training looked something like this: Monday: Run 30-45 minutes, swim 1500-2000 yards and incorporating drills and speed Tuesday: Bike or Bike + Brick Run + Strength training for hips and core Wednesday: Run 30-45 minutes, swim 1500-2000 yards and incorporating drills and speed Thursday: Yoga + foam rolling and stretching Friday: long bike + Brick run Saturday: long run (1:30- 2 Hour) + endurance s...
Post a Comment
Read more