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Thread: My Masters Training

  1. #51
    Member RB34's Avatar
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    Re: My Masters Training

    Quote Originally Posted by a-j View Post
    appears to be around the muscle tendon junction, strange has no 'feelable' adhesion

    ATG yes, currently sat here ultrasound as a type
    How does your hips and lower back feel?

  2. #52

    Re: My Masters Training

    same as always tight, unfortunately I have a desk job (IT security) so my lower back isn't the greatest. however once im warmed up Im all good

  3. #53

    Re: My Masters Training

    I am in my off season now and so just keeping/getting fit

    did a 5k at the weekend in a very slow time 20.59 I aim to get this back to low 18 by November. Will post the first phase of my programme when I've finished my plan of attack for the indoor season and the European Masters Champs in Madrid, March.

  4. #54
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    Re: My Masters Training

    Quote Originally Posted by a-j View Post
    same as always tight, unfortunately I have a desk job (IT security) so my lower back isn't the greatest. however once im warmed up Im all good
    Could be an hip impingement issue?

  5. #55

    Re: My Masters Training

    very possible, worth a look into for sure. really cant keep having this issue every time I run fast!! lol (or faster than jogging, fast is subjective lol)

  6. #56
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    Re: My Masters Training

    Quote Originally Posted by a-j View Post
    very possible, worth a look into for sure. really cant keep having this issue every time I run fast!! lol (or faster than jogging, fast is subjective lol)
    You should try some of the self treatments for hip impingement - they may work for you.

  7. #57

    Re: My Masters Training

    well this has been ages since updating this, I got focused into my training and coaching my group

    Anyway I went on to compete at This years World masters Champs in Spain, I won the m35 400m with 49.39

  8. #58

    Re: My Masters Training

    here is a link to the training I did for the 12 week build up

    all my adductor issues led to me having a groin hernia after the indoor champs in march so I had to really focus and plan my attack for the worlds, which ultimately paid off
    Last edited by Angela Coon; 3 Weeks Ago at 10:44 AM.

  9. #59
    Administrator Angela Coon's Avatar
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    Re: My Masters Training

    Congratulations a-j.

    Maybe you could share what you did here as we don't allow links to other pages without permission.

    Great work.

  10. #60

    Re: My Masters Training

    ah My apologies, was just a link to my personal site/blog.

    Prep Phase
    Week 1
    Mon – AM – Overspeed, 4- 30m flies downhill
    PM – Weights, Power based (Hang cleans, half squats etc)
    Tue - PM – 2-4/200m 4 min rec
    Wed - AM – Stretching + Home circuit 10min
    PM – Weights, strength (deadlift etc)
    Thur - PM – 350-250-150 4Min rec 3-150 4min rec
    Sat - Am – Overspeed + Tempo Reps Up hill

    Week 2
    Mon – AM – Overspeed, 4- 30m flies downhill
    PM – Weights, Power based (Hang cleans, half squats etc.)
    Tue - PM – 2-3/300m 4 min rec
    Wed - AM – Stretching + Home circuit 10min
    PM – Weights, strength (deadlift etc)
    Thur - PM – 3-250m 8Min rec 3-60m
    Sat - Am – Overspeed + Tempo Reps Up hill

    Week 3
    Mon – AM – Overspeed, 5- 30m flies downhill
    PM – Weights, Power based (Hang cleans, half squats etc)
    Tue - PM – 6-150m 2 min rec 3-60m
    Wed - AM – Stretching + Home circuit 10min
    PM – Weights, strength (deadlift etc)
    Thur - PM – 3-300m 8Min rec
    Sat - Am – Overspeed + Tempo Reps Up hill

    Week 4
    Mon – AM – Overspeed, 4 30m flies downhill
    PM – Weights, Power based (Hang cleans, half squats etc)
    Tue - PM – 2-3/300m 4 min rec
    Wed - AM – Stretching + Home circuit 10min
    PM – Weights, strength (deadlift etc)
    Thur - PM – 350-250-150 4Min rec 3-150 4min rec
    Sat - Am – Overspeed + Tempo Reps Up hill

    Week 5
    Mon – AM – Overspeed, 5 30m flies downhill
    PM – Weights, Power based (Hang cleans, half squats etc)
    Tue - PM – PM – 350-300-250-200-150 4 min rec
    Wed - AM – Stretching + Home circuit 10min
    PM – Weights, strength (deadlift etc)
    Thur - PM – 300-250-200m 8Min rec 4-60m
    Sat - Am – Overspeed + Tempo Reps Up hill

    Week 6
    Mon – AM – Overspeed, 5 30m flies downhill
    PM – Weights, Power based (Hang cleans, half squats etc)
    Tue - PM – 6-150m 2 min rec 3-60m
    Wed - AM – Stretching + Home circuit 10min
    PM – Weights, strength (deadlift etc)
    Thur - PM – 3-300m 8Min rec 4-60m
    Sat - Am – Overspeed + Tempo Reps Up hill



    Specific Phase
    Week 7
    Mon – AM – Overspeed, 6- 30m flies downhill
    PM – Weights, Power based (Hang cleans, half squats etc)
    Tue - PM – 4-50m – 80-120-150
    Wed - AM – Stretching + Home circuit 10min
    PM – Weights, strength (deadlift etc)
    Thur - PM – 250-250-250 10Min rec 3-60 4min rec
    Sat - Am – Overspeed + Tempo Reps Up hill

    Week 8
    Mon – AM – Overspeed, 6- 30m flies downhill
    PM – Weights, Power based (Hang cleans, half squats etc)
    Tue - PM – Endless 75m
    Wed - AM – Stretching + Home circuit 10min
    PM – Weights, strength (deadlift etc)
    Thur - PM – 300-150-150 15m in rec
    Sat - Am – Overspeed + Tempo Reps Up hill

    Week 9
    Mon – AM – Overspeed, 6- 30m flies downhill
    PM – Weights, Power based (Hang cleans, half squats etc)
    Tue - PM – 4-50m – 80-120-150
    Wed - AM – Stretching + Home circuit 10min
    PM – Weights, strength (deadlift etc)
    Thur - PM – 350-250-150 20Min rec
    Sat - Am – Overspeed + Tempo Reps Up hill

    Week 10
    Mon – AM – Overspeed, 6- 30m flies downhill
    PM – Weights, Power based (Hang cleans, half squats etc)
    Tue - PM – 3-150m 15min rec
    Wed - AM – Stretching + Home circuit 10min
    PM – Weights, strength (deadlift etc)
    Thur - PM – 250-250-250 15Min rec 3-60 4min rec
    Sat - Am – Overspeed + Tempo Reps Up hill

    Week 11
    Mon – AM – Overspeed, 6- 30m flies downhill
    PM – Weights, Power based (Hang cleans, half squats etc)
    Tue - PM – 4-50m – 80-120-150
    Wed - AM – Stretching + Home circuit 10min
    PM – Weights, strength (deadlift etc)
    Thur - PM – 2-300m 20min rec
    Sat - Am – Overspeed + Tempo Reps Up hill


    Hope that's transferred ok, this is the plan I followed and the "12" week was out in Malaga doing the 200's (badly lol)

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