Cygnet Training Plan 2017-18
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Session 1
Intensity
Session 2
Intensity
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Friday8OFFOFFOFFOFF
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Saturday9Walton SBHRaceWater tech 1x 4-8kAT
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Sunday10OFFOFFOFFOFF
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Monday11OFFOFFOFFOFF
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Tuesday12Weights - Hypertrophy Coachedtech
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Wednesday
13Ergo 4 x 500m @2k pace 3' rest.2k
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Thursday14Weights - HypertrophyTech
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Friday15OFFOFFOFFOFF
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Saturday16Ergo test 2k RaceErgo team relayRace
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Sunday17Christmas Races -Time trialRaceHandicap sprintsRace
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Monday18OFFOFFOFFOFF
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Tuesday19Weights - Hypertrophy CoachedTech
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Wednesday
20Club Run 5kEasy
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Thursday21Weights - HypertrophyHard
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Friday22OFFOFFOFFOFF
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Saturday23Water 16k Ut2Water Double FartlekOFF
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Sunday24Water 20kOFFOFFOFF
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Monday25OFFOFFOFFOFF
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Tuesday26Weights - HypertrophyUT1
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Wednesday
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5 x 1500m at projected 5k pace (see spreadsheet) 3' rest.
Easy
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Thursday28Weights - Hypertrophy
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Friday29OFFOFFOFFOFF
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Saturday30Water Tech 16kUt2
Water Rate 2 x 22' Power strokes Bungee
AT
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Sunday31Water 18KUt2Fast light and roll ups with burstsUT1
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MondayJan-01OFFOFFOFFOFF
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Tuesday2Weights - HypertrophyAT
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Wednesday
33 x 1k @ 5k pace.Fartlek
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Thursday4Weights - HypertrophyAT
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Friday5OFFOFFOFFOFF
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Saturday6Ergo 5k testRaceWater tech 1x 4-8kAT
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Sunday7Club Time trialARWater tech 12kAR
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Dec 8 to Jan 7
Oct 30-Nov 26
Oct 2-29
Sep 4-Oct 1
Year Events SEN
Year Events LTR
Training cycles
Weekly cyclical rhythms
October 8-30
October 31-November 27
November 28- Dec 25
Dec 26- Jan 22
Callisthenic pyramid
Jan 23-Feb 19
Feb 20-Mar 19
Mar 20-Apr 16
Apr 17-May 14
Mobilization exercises
May 15- June 11
June 12-Jul 9
July 10-Aug 6
Aug 7-Sep 3
Weights Endurance
 
 
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