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Week 2 29-Jan
Week 6 26-Feb
Fri Sat Sun
Running/Technique Weights
NoE. SP 11.29m
Weights. Cleans
(4x77.5,3x82.5,
2x90)), Squats
(4x150,
3x155,2x160), BP
(4x90,2x95, 2x95)
Luke Weights. Cleans
(4x50,3x52.5, 2x55)),
Squats
4x110,3x115,2x120),
BP
(4x50,3x57.5,2x62.5
)(5/4/3)
Phase Week No. w/c Mon Tue Wed Thur Fri Sat
Circuits Running Race/Track/Weights
Pre-Comp Week 1 16-Apr Competition. 6 strength endurance exercises Track. Speed End. 2 x Track. Harness Pulls (6x20m
(30), 3 MB exercises (30), Steps (l,r,b), 3 120/90/60 (5 mins / 10mins) @ (4mins)). 3x150m (5 mins) @
Walk on 4s (30), 3 core stab. 1 point 100%. 13.4, 10.2,6.9 / 13.9 95%.
Week 2 23-Apr 2x 20XST/10PP, 2 x 20PU/20seated CP, 2 x Speed. 6x50m @100% from Weights (PP
20BE/20laid throw, 2x 20 Burpees/20 blocks (5mins), 10 mins, 150m (3x50,2x52.5,1x55), Cleans
cleans, 2x30SU/20floor to toes touches, time trial (18.3) (3x40, 2x40, 1x42.5), Squats -
2x30SQ/20m big bunnies, 2x20ST/10mWill's 3x102.5,2x107.5,1x110)
bunnies. 6 planks (30on/30off). Mobility.
Week 3 30-Apr Tyre Pulls (6x25m on grass (5mins)) Track. Speed End. 2 x Weights (BP, Cleans, Squats -
(Average 4.4), Core Stab (20 CP, LT, RT, 110/90/70 (5 mins / 10mins) @ 3/2/1)
LT) 100%
Week 4 7-May Steps (4 flights of single steps (l,r,b)), Speed. 6x50m @100% from Race
Competition blocks (5mins), 10 mins, 120m
time trial
Week 5 14-May Tyre Pulls (6x30m with 4kg shot (5mins), Track. Speed End. 2 x Weights (Cleans, PP, Squats -
Core Stab (6 planks (30on/30off)) 100/80/60 (5 mins / 10mins) @ 3/2/1)
100%
Week 6 21-May Steps (4 flights of single steps (l,r,b)), Rest
Competition
Race
Race
Race
Phase Week No. w/c Mon Tue Wed Thur Fri Sat
Circuits Running Race/Track/Weights
Pre-Comp Week 1 16-Apr Competition. 6 strength endurance exercises Track. Speed End. 2 x Track. Harness Pulls (6x20m
(30), 3 MB exercises (30), Steps (l,r,b), 3 120/90/60 (5 mins / 10mins) @ (4mins)). 3x150m (5 mins) @
Walk on 4s (30), 3 core stab. 4 points 100%. (13.4,10.2,6.9 / 95%.
13.7,10.5,7.3)
Week 2 23-Apr 2x 20XST/10PP, 2 x 20PU/20seated CP, 2 x Speed. 6x50m @100% from
20BE/20laid throw, 2x 20 Burpees/20 blocks (5mins).
cleans, 2x30SU/20floor to toes touches,
2x30SQ/20m big bunnies, 2x20ST/10mWill's
bunnies. 6 planks (30on/30off). Mobility.
Week 3 30-Apr Tyre Pulls (6x25m on grass (5mins)) Track. Speed End. 2 x Race
(Average 4.3), Core Stab (20 CP, LT, RT, 110/90/70 (5 mins / 10mins) @
LT) 100%
Week 4 7-May Steps (4 flights of single steps (l,r,b)), Speed. 6x50m @100% from
Competition blocks (5mins), 10 mins, 120m
time trial
Week 5 14-May Tyre Pulls (6x30m with 4kg shot (5mins), Track. Speed End. 2 x
Core Stab (6 planks (30on/30off)) 100/80/60 (5 mins / 10mins) @
100%
Week 6 21-May Steps (4 flights of single steps (l,r,b)), Rest Race
Competition
Junior League
Rotherham. 400
54.1, 4x100.
Race
Phase Week No. w/c Mon Tue Wed Thur Fri Sat
Circuits Running Race/Track/Weights
Pre-Comp Week 1 16-Apr Competition. 6 strength endurance exercises Track. Speed End. 2 x Track. Harness Pulls (6x20m
(30), 3 MB exercises (30), Steps (l,r,b), 3 120/90/60 (5 mins / 10mins) @ (4mins)). 3x150m (5 mins) @
Walk on 4s (30), 3 core stab. 0 points 100%. (14.2,10.5,7.3 / 14.6) 95%.
Week 2 23-Apr Tyre Pulls (6x30m with 4kg shot (5mins), Speed. 6x50m @100% from
Core Stab (20 CP, LT, RT, LT) blocks (5mins), 10 mins, 150m
time trial (19.0)
Week 3 30-Apr Tyre Pulls (6x25m on grass (5mins)) Track. Speed End. 2 x
(Average 4.5), Core Stab (20 CP, LT, RT, 110/90/70 (5 mins / 10mins) @
LT) 100%
Week 4 7-May Tyre Pulls (6x30m with 4kg shot (5mins), Speed. 6x50m @100% from Race
Core Stab (6 planks (30on/30off)) blocks (5mins), 10 mins, 120m
time trial
Week 5 14-May Steps (4 flights of single steps (l,r,b)), Track. Speed End. 2 x
Competition 100/80/60 (5 mins / 10mins) @
100%
Week 6 21-May Tyre Pulls (6x20m with 8kg shot), Core Stab Rest
Junior League
Rotherham. 100
12.1, 200 24.4
Race
Race
Race
Phase Week No. w/c Mon Tue Wed Thur Fri Sat
Circuits Running Race/Track/Weights
Pre-Comp Week 1 16-Apr Competition. 6 strength endurance exercises Track. Special End. 2 x 500 Track. Harness Pulls (6x20m
(30), 3 MB exercises (30), Steps (l,r,b), 3 (25mins). 73, 73. (4mins)). 3x150m (5 mins) @
Walk on 4s (30), 3 core stab. 3 points 95%.
Week 3 30-Apr Tyre Pulls (6x25m on grass (5mins)) Track. Speed End. 2 x Weights (PP, Cleans, Squats -
(Average 4.7), Core Stab (20 CP, LT, RT, 200/150/100 (5 mins / 10mins) 3/2/1)
LT) @ 400m target time minus 1
sec
Week 4 7-May Steps (4 flights of single steps (l,r,b)), 2 Speed / Special End 6x50m Race
Competition miles @100% from blocks (5mins),
hard 10 mins, 300m time trial from
blocks
Week 5 14-May Tyre Pulls (6x30m with 4kg shot (5mins), Track. Speed End. 2 x Weights (Cleans, PP, Squats -
Core Stab (6 planks (30on/30off)) 200/150/100 (5 mins / 10mins) 3/2/1)
@ 400m target time minus
2sec
Week 6 21-May Steps (4 flights of single steps (l,r,b)), Rest
Competition
Junior League
Rotherham. 800
2.00.3. 4x400.
Race
Race
Race
Phase Week No. w/c Mon Tue Wed Thur Fri Sat
Circuits Running Race/Track/Weights
Pre-Comp Week 1 16-Apr Competition. 6 strength endurance exercises Track. Special End. 2 x 500 Track. Harness Pulls (6x20m
(30), 3 MB exercises (30), Steps (l,r,b), 3 (25mins). 79,90 (4mins)). 3x150m (5 mins) @
Walk on 4s (30), 3 core stab. 2 points 95%.
Week 3 30-Apr Tyre Pulls (6x25m on grass (5mins)) Track. Speed End. 2 x
(Average 5.0), Core Stab (20 CP, LT, RT, 200/150/100 (5 mins / 10mins)
LT) @ 400m target time minus 1
sec
Week 4 7-May Steps (4 flights of single steps (l,r,b)), Speed / Special End 6x50m Race
Competition @100% from blocks (5mins),
10 mins, 300m time trial from
blocks
Week 5 14-May Tyre Pulls (6x30m with 4kg shot (5mins), Track. Speed End. 2 x
Core Stab (6 planks (30on/30off)) 200/150/100 (5 mins / 10mins)
@ 400m target time minus
2sec
Week 6 21-May Steps (4 flights of single steps (l,r,b)), Rest
Competition
Junior League
Rotherham. 400
57.2, 4x400.
Race
Race
Race
OHSP (4kg) S&R 60m SLJ 3 Bounds 250 Total
Karl 18.35 846 16 533 7.2 813 2.78 665 8.3 667 3524
Ash 8.9 296 13 433 7.1 847 2.46 548 7.6 580 33.6 485 3189 Best Points Total
Chris 0 Best 60m
Dorian 0 Best SLJ
MALE
Jack 11.1 424 3 100 7.2 813 2.45 544 6.9 494 31 675 3050 Best 3 Bounds
Danny 8.65 281 13 433 7.5 713 2.1 416 5.91 371 31.9 606 2820 Best OHSP
Hayley 7.35 205 20 667 8.2 503 1.76 291 6 382 39.1 150 2198 Best 250
John 6.5 156 18 600 7.3 779 2.38 518 5.93 374 34 463 2890
Tom 0 Best Points Total
Hannah D 4.9 62 9 300 9.2 261 1.86 327 4.9 246 43.7 2 1198 Best 60m
Abbie 6.2 138 5 167 8.2 503 39.7 123 931 Best SLJ
FEMALE
Holly P 3.75 0 13 433 8.6 398 1.85 324 4.7 221 43.7 2 1378 Best 3 Bounds
Chiara 5.9 121 12 400 8.2 503 1.65 250 5.52 323 39.7 123 1720 Best OHSP
Holly A 3.95 7 12 400 10.3 80 1.52 202 4.6 209 47.7 0 898 Best 250
Debbie 4.95 65 15 500 9.3 241 1.73 280 4.75 227 46.3 0 1313
Jenna 5.6 103 15 500 9.8 151 1.58 224 4.92 248 49 0 1226 Most Improved
Danny 6.35 147 0 0 7.9 589 2.16 438 5.55 327 36.1 318 1819
Rhys 4.75 54 0 0 8.6 398 1.62 239 5 258 39 154 1103
James 5.7 109 2 67 8.3 476 1.84 320 5.26 291 44 0 1263
Jenna 5.6 103 15 500 9.8 151 1.58 224 4.92 248 49 0 1226 Best 250
Danny 0
Rhys 0 Most Improved
James 0
Guy 7 185 1 33 8.1 531 2.15 434 6.1 395 36.6 290 1868
Kerenny 4.2 22 9 300 8.9 327 1.9 342 5.25 289 40.9 72 1352
Becky 4.8 57 16 533 9.4 222 1.7 268 4.95 252 51.4 0 1332
Jenna 4.8 57 15 500 9.2 261 1.7 268 4.8 234 51.4 0 1320
George 9.3 319 10 333 8 560 2.03 390 6.25 413 36.5 296 2311
John 610
Danny 521
Ash 556
This Time All Time
Ash 3788, Luke 3712, Danny 3604 Dougie - 4372
Ash 6.8, Luke 6.8, Jack 6.9 Ash,Luke - 6.8
Luke 2.65, Ash 2.55, Jack 2.49 Karl - 2.78
Ash 7.25, Tom 6.95, Luke 6.9 Karl - 8.3
Luke 15, Ash 11.5, Guy 9.85 Karl - 19.1
Luke 30.7, Danny 30.8, Jack 32.9 Dougie - 30.1
Debbie 258
Week 1 Week 2 Week 3 Week 4 Total
Ash 1 2.5 3.5
Jack 4 2.5 6.5
John 0 2.5 2.5
Danny 3 2.5 5.5
Tom 2 0 2
Indoor Season Cycle Outdoor Season Cycle
Week 7 11-Dec
Week 8 18-Dec Test Week Pre - Week 1 16-Apr
Competition Week 2 23-Apr
Competition Week 1 25-Dec Phase Week 3 30-Apr
Phase (main Week 2 1-Jan Reg Squad (Sun) (competitions Week 4 7-May
competitions) Week 3 will form part
8-Jan Week 5 14-May
of the training
Week 4 15-Jan North of Eng Jr Champs for main Week 6 21-May
comps)
Competition Week 1 28-May
Phase (main Week 2 4-Jun
competitions) Week 3 11-Jun
Week 4 18-Jun
Week 5 25-Jun
Week 6 2-Jul
Week 7 9-Jul
Week 8 16-Jul
Week 9 23-Jul
Week 10 30-Jul
Week 11 6-Aug
Week 12 13-Aug
Week 13 20-Aug
Week 14 27-Aug
Week 15 3-Sep
Sat Sun
02/06 - Senior League, Cudworth (Jack) 03/06 - YAL, Grimsby (Ash, Danny, Hayley, John, Tom, Jonny)
09/06 - Humberside Schools, Hull (ALL)
16/06 - County Schools, Hull (ALL)
24/06 - YAL, Liverpool (Ash, Danny, Hayley, John, Tom, Jonny)
01/07 - Junior League, Hull (ALL - not Ash)
08/07 - Senior League, Sheffield (ALL - not Ash)