The Training Plan!

In this post I will outline our training programme and touch on the justification of it without going into too much detail. I will describe our 5-week plan and discuss this briefly. In the next post I will discuss Helens plan in detail then my own. Noting our achievements and progress.

I will now discuss some of the programming considerations.

Helen

Things to note:

  • Shoulder pain – instability, lack of functional strength and motor control
  • Hip complex dysfunction – SIJ instability, functional strength and motor control
  • Climbing, pulling and swinging strength and motor control.
Working on Helens shoulder joint and girdle motor programming
Working on Helens shoulder joint and girdle motor programming

Goals:

  • To complete the race injury and pain free
  • To do the 2 day tramp pain free
  • Increase strength and fitness
  • To be able to enjoy the trip without pain and discomfort

Carl

Things to note:

  • Ankle – stability, avoid compensatory movement patterns
  • Right knee, functional stability (History of ACL reconstruction)

Goals:

  • To complete the race injury and pain free
  • To do the 2 day tramp pain free
  • Increase strength and fitness
  • To be able to enjoy the trip without pain and discomfort
My broken ankle x-ray
My broken ankle x-ray

 

Movement patterns

Every movement our body performs can be broken down into 7 movement patterns – often referred to as primal patterns. Here is a way of gauging what is most important in preparation for a sport, event or even for someone’s lifestyle.

For our event:

1-5 importance (1 = little importance, 5 = highest importance)

Squat                        4

Bend                         5

Lunge                       5

Push                         3

Pull                           5

Twist                        5

Gait                          5

Gait, rotation and lunge pattern
Gait, rotation and lunge pattern

Programming requirements

These are the energy systems and abilities required relative to the individual and goal or event. In this case the Spartan race.

Strength                    4

Power                        4

Aerobic                      5

Balance                      4

Speed                         4

Agility                        5

Hypertrophy             2

Anaerobic                 4

Climbing requires strength (pull, lunge and twist patterns), aerobic fitness, anaerobic fitness and some power
Climbing requires strength (pull, lunge and twist patterns), aerobic fitness, anaerobic fitness and some power

As you can see, it is a well-rounded event and requires a lot in terms of movement patterns and performance. As time is limited we will be addressing weaknesses in our performance and will be training all of these – with emphasis on the most important patterns and requirements. Usually I would map out a long term periodized training plan instead I have a 5 week outline (mesocycle).

We are loving this element of our training. Thanks Fergs Kayaks!!
We are loving this element of our training. Thanks Fergs Kayaks!!

Below is the training plan we have been following religiously and getting some great improvements from! With our intense training schedule the appointments at Willis Street Physiotherapy have been invaluable and an essential tool in feeding our recovery mechanism (will talk about this at a later date).

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1High intensity Fast fit – metabolicOne on one PT with Carl Climb Fergs Kayaksrope 1x and wall Fast fitMovement optimization & body awareness Willis Street physio body maintenanceFast fit pmMetabolic

 

Fast fit – Strength based Fast fit – metabolic and games based Spartan simulation
2Low intensity Fast fitOne on one PT with Carl ClimbFergs KayaksRope 2x and wall Fast fitMovement optimization & body awareness Willis Street physio body maintenanceFast fit pmMetabolic

 

Fast fit – Strength based Fast fit – metabolic and games based Active recovery
3Med intensity Fast fitOne on one PT with Carl Climb Fergs KayaksRope 2x and wall Fast fitMovement optimization & body awareness Willis Street physio body maintenanceFast fit pmMetabolic

 

Fast fit – Strength based Fast fit – metabolic and games based Play session on Monkey bars etc
4High intensity Fast fitOne on one PT with Carl Terrain run 45minsClimb Fergs kayaksRope 3 and wall Fast fitMovement optimization & body awareness Willis Street physio body maintenanceFast fit pmMetabolic

 

Fast fit – Strength based Fast fit – metabolic and games basedMonkey bars training Spartan simulation repeat
5Low intensity/tapering Fast fitOne on one PT with CarlMassage at zone Massage Therapy Climb Fergs Kayaks – 3x rope consecutive (or failure)and wall Leave for Sydney Active recovery Active recovery Race Celebrate!
Our play on the monkey bars
Our play on the monkey bars

Oh and we have a personal challenge of doing 50 burpees without rest daily at the end of our last session. Would you like to join in on this challenge?

Next up is the personalized plan in more detail for Helen and I 🙂

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