January – Mid February
4 sessions per week
- 2 x Endurance 2.5 hours. Keep a mixture and try to do 1 hour with day bag on back.
- Strength 4×12. Adapt exercises slightly from previous weeks.
- Interval– challenging the body’s energy systems and work output.
- Continue stretching and mobility
Agility – Bunny hops
Balance – B/W Squat on bosu
Hip Mobility – Hip open and close gates
Walking lunges on incline on treadmill or rotation over lead leg
Side lunge with 1 foot on glider (hip stability)
TRX S/A Body row
Squat and press
Tricep dips feet on gym ball
Plank front reach
Russian twist on bosu
Cool down and stretches:
Full body stretch
5mins mobility with roller and trigger point ball
20 seconds work, 10 seconds rest, x4 of each move and then on to next move. Repeat 3 times.
- Forward and back bunny hops
- Low twist jumps
- Star jumps
- 4 way hops
- Hill sprint/mountain climber
Mid Feb – Event
Have 10 days or so of scaling the training back and getting ready for the event.
- 2 x Endurance 1 hour
- 1 x Strength 4 x 15 – lighter loads but keeping the muscles working
- Continue mobility and injury prevention