Week 4 – Workout Training Challenge
Recap of week 3
As I said previous week, I had problems with my tight and I had to visit physiotherapist. Unfortunately I have been told that I have torn inner part of the muscle (I had torn my muscle for second time during those three and half years of my career and for second time I didn’t feel it happening…strange…). Anyway the “healing time” of such an injury is about 6 weeks. Luckily I have suffered the injury like 4 weeks ago, so despite the fact that I have been actively playing for majority of the time, (I didn’t give it my 100% cuz it hurt…naturally), the muscle should be almost fully healed right about now. This weekend we have attended the Czech indoor championships and I gave it my 100% for the first time in past 4-5 weeks and I almost didn’t feel the muscle. That is good news. I’ll continue the rehabilitation for the next 3 days and then I’ll try to start fulfilling the “leg parts” of the plan.
Thus said I was not able to do any of the “leg days” in previous week’s challenge. I might have problems fulfilling them this week too, but I should be back in full strength next week. I hope that you guys did more work than I did the previous week!
- Running –small hills ✕
- Running – 3x3km ✕
- Everything day ✓
- Leg day ✕
- Running ✕
- Bonus: 1000 stairs and 1400 jump overs ✕
- 3 days of active rehabilitation of my injured leg ✓
Has anyone fulfilled the whole plan? Have you at least tried to do something? Don’t be afraid and share you experience please! Let’s get Steem community fit!
Fourth week
Leg and Core week. Brace yourselves!
First day
Running 3x3 km
I had 3:30/800 m best time during this series….try to beat that
Same as week 3*
Second day
Core day – Every exercise should last for 45-60 seconds. The pause in-between them should last for 45 seconds.
2 rounds!
Rock stars
Camels
Candle
Different than during week 3*
Third day
Fartlek – 3x 1,5km
200 meters regular speed
100 meters increased speed
REPEAT :D
Different than during previous weeks*
Fourth day
Arms/Core day – Every exercise should last for 45-60 seconds. The pause in-between them should last for 45 seconds.
2 rounds!
Plank
Triceps
Diagonals
Wide push-ups
Jump overs
Different than during week 3*
Reggae days
Usually we have 2 regeneration days, but this time we will have 3 (I will use one today because Im destroyed after the tournament)! Whenever you feel like having a day off, don’t be afraid to just chill. When you do opt for day off though you should at least stretch, go to sauna, have a warm bath…whatever that will help your muscles to get its relief from the tension.
Bonus
My bonus is unfortunately still stacking (currently 1000 stairs and 1400 jump overs – jumping rope). To make matters worse, this week’s bonus is another 1000 stairs which is effectively doubling my arrears. Well gotta hope that my tight will finally be OK.
How many hours you put into each session?
by session you mean one day of training?
Yep
in that case around 30-60 min per session and if the exercise requires running at 100% speed (plyo, stairs, hills, sprints) than + 15 min warm-up