Any good comments, ideas, articles etc on this subject. My partner is entering the police service recruitment in 12 months.
Her goals include a 5cm increase in vertical jump and 3k run. She is also very small and has an inferiority complex about her strength, power and combat fitness. She does Aikido & Muay Thai.
Heres a rough idea of the type of program she is building:
· Week 1: Running (1hr 2-3 X week) and Heavy *(85-100%) upper body.
· Week 2: Plyometrics and upper body explosive moves including: *65-85% Bench-Row, Push Press-Hang Clean, Chins-Dips. - Lower Body: Squat, Plyometrics.- Core: Deadlift, crunches, twists and side bends.
· Week 3: Contrast loading from the power-lifts to tyre flipping, sledgehammering, rope climb, bag & pad work, discus, side tyre flip & core, plyometrics, sprints & agility.
Maintenance runs are done on anaerobic weeks and vice versa with condensed plyometric work on run week.
- The 2 weeks between hard runs. The maintenance runs should prevent detraining.
- Combining week 2 & 3 and having to choose between the barbell lifts and the tyre flipping, sledgehammering, rope climb, bag & pad work.
What do you think, too many eggs in 1 basket?
A lot of these principles come from Intensity and Pavels’ newsletter as well as Deepsquatter, T-mag, Check Institute etc.
*Louie Simmons 2001 Percent Training: What is it really? Part II