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Training Log Archive: salomekora

In the 7 days ending Oct 8, 2016:

activity # timemileskm+m
  warm up4 3:45:00
  force2 2:30:00
  regeneration1 1:45:00
  recovery2 1:30:00
  acceleration1 1:15:00
  general1 45:00
  Total11 11:30:00

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4:45
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SuMoTuWeThFrSa

Wednesday Oct 5, 2016 #

9 AM

warm up 45:00 [3]

10min bicycle
black roll (trigger points)
vibration platform (different exercices)
sqats with teraband
abs
10 AM

force 1:15:00 [3]

muss ich noch nachschauen
11 AM

regeneration 1:45:00 [4]

Core muscle activation
leg raise series
quadruped series
inverted series
ladder drills stability + agility
hurdle mobility
hip flexor circuit
abdominal circuit

Tuesday Oct 4, 2016 #

10 AM

warm up 1:00:00 [4]

11 AM

acceleration 1:15:00 [3]

jumps:
standing jumps into the sand
left left right right, jump into the sand
hurdle (2) jumps into the sand

3x 2x 30m sled + 30m run

hurdle gymnastics

balance exercices on the mat
4 PM

recovery 45:00 [1]

compression boots

Monday Oct 3, 2016 #

10 AM

warm up 1:15:00 [4]

Core muscle activation
Build ups 50m + drills
open chain muscle activation series
dynamic mobilty circuit
11 AM

general 45:00 [4]

2x 10x 100m (on grass), rest: walk (ca 1min), long rest: 6min
3 PM

warm up 45:00 [3]

black roll (trigger points)
vibration platform (different exercices)
sqats with teraband
abs
4 PM

force 1:15:00 [3]

muss ich noch nachschauen
5 PM

recovery 45:00 [1]

compression boots

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