Leg swings
C2 rower 750m
Power clean 95x5, 115x5, 135x3, 145x5, 165x5, 185x5 - a royal pain in the ass with the flat sided plates
Squat 135x5, 185x3, 205x5, 235x5, 265x5 - hard but not too hard
HLR 2x6,1x7
Seated and standing calf raises 3x10-12
Bad girls 3x10-15
For the record I'm following this template from lift-run-bang.com for getting my conditioning back up without fucking my calves/shins again.
week 1 - steady state 3-4 times a week for 30 minutes. Walk the same way if you are outside and try to increase the distance by a little bit each time in the same 30 minutes. If you are on a threadmill (yuck) then just up the MPH a little bit each time.
week 2 - same as week 1 but add in a jog here and there during parts of the walk. You don't have to do it very long, 10-15 seconds is fine. Throw in 2 or 3 during the 30 minutes.
week 3 - 45 minutes, add in 4-5 jogs at a slightly faster clip.
week 4 - drop a steady state day and do hills or interval sprints. Do not run all out. Just a nice sprint.
week 5 - same as week 4 just increase the number of hills or interval sprints
week 6 - go to 1 steady state day and 2 days of hills or intervals.
week 7 - 2 steady state days 1 day of hills or intervals
week 8 - start going back and forth between weeks 6 and 7. You should be in decent shape by now. If you want to take it up a notch just keep bumping the number of hills or sprints. When you can run 20 hills without any rest except the walk back down, you're in fucking shape. No doubt about it.
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