Training pre- season 2024/25
Timed runs: (in min)
Cardio program Nov/ Dec
Date Monday Tues Wed Thurs Fri Sat Sun
18 TT Club 30min Club Rest 45
25 TT Club 30min Club Rest 45
Dec 2 TT Club 30min Club Rest 45
9 TT Club 30min Club Rest 45
16 TT Club 30min Club Rest 45
23 TT 5km 30min 5km Rest 45
30 5km 30min TT 45
Jan
70 – 80 percent of HR max
7/ 10 perceived exertion
Gym on Monday, Tuesday, Thursday, Saturday
Monday Wednesday Saturday Sunday
3km time trial Run for time not 10 x 20m shuttle 40- 60min run
(Under 15min distance but log the runs.
tight 5 and distance for future 10 x 10m shuttle
under 12 for reference. runs.
everyone else) 10 x 5m shuttle
You may Cycle on runs.
a Watt bike or use
the Rowing Rest 3min
machine in the
gym. Repeat x 2
Intensity- 7/10 in **Alternate the leg
terms of difficulty you turn on
Pre- workout Stretches:
Dynamic stretches
Shoulder rotations
Alternate shoulder flexion and extension
Lunges
Lying hamstring lifts
Scorpion
Hip flexion/ thoracic rotation combo
Foam roller- light rolling as part of your prep and can be done at the end to assist with
recovery.
Resistance Training- Anatomical adaptation (Strength and Mass)
Warm up only necessary if you are doing cardio at another time.
Do the exercises in the colour groups as a circuit- keep the intensity up but do not
sacrifice form.
DAY EXERCISE WARM- SETS REPS
UP
Monday TT Rowing 10 min
Chin ups * 4 8-12
Romanian * 4 8-12
Deadlift
Close grip 3 8-12
pulldowns
1 Arm rows 3 8-12 Cable in a
lunge
position
Leg curls on ball 3 12
Bicep Curls 3 12 EZ bar
Side Plank 3 45 Sec
Ab rollout on ball 3 12
Cool down
Rowing 10 min
Tuesday Running 10 min
Incline Bench * 4 8-12
Press
BB Squats * 4 8-15
Walking Lunges 3 12/ leg DB in one
hand for
half then
swop hands
Dips on Bar 3 8-12
Side Step ups 3 12 BB
Sumo Squats 3 10 BB
Overhead Tricep 3 15 Rope
extensions
Cable wood-chop 3 12/side Cable
Side jack knives 3 15
Wednesday 30min cardio
Thursday Rowing 10 min
Pull ups 4 8-12
Bent over rows- * 4 8-12 Staggered
single arm stance
Single leg RDLS * 4 8-15 DBs
One arm row- 3 8-12 DB
planking on
bench
Shrugs 3 12 BB
Hyperextensions 3 8
Superman 3 16 On hands
and knees
Reverse crunches 3 15
Cool down
Rowing 10 min
Saturday Running
Squat and press * 4 8-12 BB
Side lunges * 4 12 BB
Dips on bars * 4 8-12
Pike on ball 3 10 Barbell
Glute Bridge 3 15 Barbell
Diamond push 2 failure
ups
Pre- workout Stretches:
Dynamic stretches
Shoulder rotations
Alternate shoulder flexion and extension
Squats
Trunk lateral flexion
Hip flexion/ thoracic rotation combo
Before training stretches are to be dynamic: shoulder rotations, squats, trunk rotations
etc.
Post- workout stretches
This is of vital importance to help improve your overall flexibility.
Stretches:
1. Knees in chest (individually) - lying on your back pull knee into your chest and
hold. Change legs.
2. Pretzel- place left foot on right knee and pull right knee towards your chest.
Hold and then swop.
3. Hamstrings with towel (x2) - place towel across the arch of your foot and pull
the leg towards your stomach. Do it with the knee straight first and then bent.
4. Groin- seated with the soles of your feet together and pulled in towards your
groin. Try to get the knees close to the ground.
5. Toe touch- seated with legs out straight in front of you, touch the toes.
6. Quads (front thigh) - standing hold the ankle of one foot and bend the knee.
7. Calves- place toes against step and, while keeping the knee straight, lean over
the foot.
8. 2 back stretches- holding on to ballet bar or the door- handles lean back. Keep
knees bent.
9. Chest stretch- place arms against door frame and lean forward to stretch out the
pectoral muscles. Rear shoulder- pull arm across chest and turn thumb towards
body until it points down.
