Getting back in shape (Fitness and Strength)

TERPSZONE - Training Info
Soeken Workout

Fitness Program 

 

Week 1

Monday

1.  Half Squat 3 sets – 8-10 reps. 70-80% of max.

2.  Power Clean 3 sets – 6-8 reps. 80-90% of max.

3.  Bench Press 3 sets – 6-8 reps. 80-90% of max.

4.  Dead Lift 3 sets – 6-8 reps. 80-90% of max.

5.  Military Press 3 sets – 8-10 reps. 70-80% of max.

 

Core Strength Circuit

1.  Right Pillar                            3 X 30-45 seconds

2.  Left Pillar                            3 X 30-45 seconds

3.  Front Pillar                            3 X 30-45 seconds

4.  Superman                                          3 X 30-45 seconds

5.  Reverse Crunch                            3 X 20-30 Repetitions

Tuesday

2 x 440 yds (fast)

4 x 220 yds (fast)

Core Strength Circuit

Wednesday

Weight Training (See Week 1 Monday)

Core Strength Circuit

Thursday

4 x 330 yds (fast)

2 x 110 yds (fast)

2 x 110 yds (full)

Friday

Core Strength Circuit

Saturday – 30 minutes of Fartlek Training

One circuit

Jog 110 yards

Station 1 – push ups (10 Reps, 4 count)

Jog 110 yards

Sprint 55 yards

Jog 110 yards

Station 2 – alternating toe touches (10 Reps, 4 count)

Jog 110 yards

Sprint 55 yards

Jog 110 yards

Station 3 – 10 Reps, 8 Count body builders (Squat, feet out, feet apart, Feet together, push up, feet in, stand)

Jog 110 yards

Sprint 55 yards

Jog 110 yards

Station 4 – Crunches (10 Reps, 4 count)(Do a forward roll to get on your back)

Jog 110 yards

Sprint 55 yards

Repeat for 30 minutes

Core Strength Circuit

Sunday

3 mile (minimum) run

Core Strength Circuit


Week 2

Monday

Weight Training (See Week 1 Monday)

Tuesday

3 x 440 yds (fast)

3 x 220 yds (fast)             

Core Strength Circuit                                         

Wednesday

Weight Training (See Week 1 Monday)

Core Strength Circuit

Thursday

2 x 330 yds (fast)

2 x 220 yds (fast)

2 x 110 yds (fast)

2 x 110 yds (full)

Core Strength Circuit

Friday

Off

Saturday

30 minutes of Fartlek Training

Core Strength Circuit

Sunday

3 mile run

Core Strength Circuit

 


Week 3

Monday

Weight Training (See Week 1 Monday)

Core Strength Circuit             

Tuesday

4 x 440 yds (fast)

5 x  85 yds (fast)

Wednesday

Weight Training (See Week 1 Monday)

Core Strength Circuit

Thursday

1 x 440 yds (fast)

2 x 220 yds (fast)

5 x 110 yds (fast)

4 x  85 yds (fast)

Core Strength Circuit

Friday

Core Strength Circuit

Saturday

35 minutes of Fartlek Training

Sunday

3 mile run

Core Strength Circuit

 


Week 4

Monday

Weight Training (See Week 1 Monday)

Core Strength Circuit                                         

Tuesday

4 x  85 yds (fast)

4 x 110 yds (fast)

1 x 220 yds (fast)

8 x  55 yds (full)

1 x 220 yds (fast)

2 x 110 yds (fast)

4 x  85 yds (fast)             

Core Strength Circuit

Wednesday

Weight Training (See Week 1 Monday)

Thursday

2 x 220 yds (fast)

4 x 110 yds (fast)

5 x  85 yds (full)

Core Strength Circuit

Friday

Core Strength Circuit

Saturday

40 minutes of Fartlek Training

Core Strength Circuit

Sunday

3 mile run

 


Week 5

Monday

Weight Training (See Week 1 Monday)

Core Strength Circuit

Tuesday

11 x 25 yds (full)

7 x  85 yds (fast)

3 x 110 yds (fast)

3 x 220 yds (fast)

3 x 110 yds (fast)

2 x  85 yds (full)

11 x 25 yds (full)             

Core Strength Circuit                                         

Wednesday

Weight Training (See Week 1 Monday)

Core Strength Circuit

Thursday

2 x 220 yds (fast)

6 x 110 yds (fast)

9 x  25 yds (full)

Friday

Core Strength Circuit

Saturday

45 minutes of Fartlek Training

Core Strength Circuit

Sunday

3 mile run

Core Strength Circuit

 


Week 6

Monday

Weight Training (See Week 1 Monday)

Tuesday

4 x 220 yds (fast)

3 x 110 yds (fast)

3 x 110 yds (full)

5 x  85 yds (fast)

5 x  85 yds (full)

1 x 440 yds (fast)             

Core Strength Circuit                                         

Wednesday

Weight Training (See Week 1 Monday)

Core Strength Circuit

Thursday

2 x 440 yds (fast)

2 x 220 yds (fast)

6 x 110 yds (full)

Core Strength Circuit

Friday

Off

Saturday

50 minutes of Fartlek Training

Core Strength Circuit

Sunday

3 mile run

Core Strength Circuit

 


Week 7

Monday

Weight Training (See Week 1 Monday)

Core Strength Circuit

Tuesday 

2 x 330 yds (fast)

12 x 55 yds (full)

1 x 330 yds (fast)

10 x 85 yds (full)

1 x 330 yds (fast)

10 x 25 yds (full)             

Wednesday

Weight Training (See Week 1 Monday)

Core Strength Circuit

Thursday

1 x 330 yds (fast)

10 x 85 yds (full)

9 x  25 yds (full)

10 x 55 yds (full)

9 x  25 yds (full)

Core Strength Circuit

Friday

Core Strength Circuit

Saturday

55 minutes of Fartlek Training

Sunday

3 mile run

Core Strength Circuit

 


Week 8

Monday

Weight Training (See Week 1 Monday)

Core Strength Circuit

Tuesday

10 x 110 yds (fast)

10 x 85 yds (full)

10 x 55 yds (full)

26 x 25 yds (full)             

Core Strength Circuit                                         

Wednesday

Weight Training (See Week 1 Monday)

Thursday

19 x 25 yds (full)

15 x 55 yds (full)

10 x 110 yds (full)

Core Strength Circuit

Friday

Core Strength Circuit

Saturday

60 minutes of Fartlek Training

Core Strength Circuit

Sunday

3 mile run

 


Week 9

Monday

Weight Training (See Week 1 Monday)

Core Strength Circuit

Tuesday

15 x 25 yds (full)

10 x 55 yds (full)

5 x  85 yds (full)

3 x 110 yds (fast)

2 x 220 yds (fast)

3 x 110 yds (full)

5 x  85 yds (full)

10 x 55 yds (full)

15 x 25 yds (full)             

Core Strength Circuit                                         

Wednesday

Weight Training (See Week 1 Monday)

Core Strength Circuit

Thursday

3 x 220 yds (fast)

2 x 110 yds (full)

10 x 85 yds (full)

10 x 55 yds (full)

14 x 25 yds (full)

Friday

Core Strength Circuit

Saturday

60 minutes of Fartlek Training

Core Strength Circuit

Sunday

3 mile run

Core Strength Circuit