Train Like a Pro 2016- Quarter Three

Half of the year gone yet no easing up in the quest to achieve my personal fitness through testing out a range of sport’s specialised training techniques and fad activities. Despite progress and motivation arguably decreasing over the second quarter, the third quarter will have my near undivided attention as over two months of it will be spent at home on summer break.

Continuing on from June the main personal goal will be to improve my aerobic endurance simultaneously with increasing my movement speed and workout intensity with the secondary to keep increasing my muscle mass and overall weight.

Here are the topics of activity and exercise for the third quarter:

July-Triathlon. Similarly named to last months Decathlon, also being called Iroman Challenges, these are not close to being the same as the Triathlon focuses upon high levels of aerobic and muscular endurance as they test every fibre of the body with long distance swims (1500m), cycles (40km) and runs (10km). As a result throughout the month alongside every workout I will be taking part in each of these activities attempting to achieve distances in proportion to each other, aiming to build up to the full distances. The aim of these are to maintain or increase my speed every time I increase the distance.

August- Badminton. This being my main sport year round I have the ability to use the playing time that I have to train, using ankle and wrist weights to add resistance to my movements, causing me to also be more technical and energy economical in order to get the same results. With regards to work in the gym, muscular endurance within the upper body  will be the main focus aiming to work at 50% of my maximum on all stations/benches for 20 reps followed by a set of 50% plus 5kg or 10lbs at 12 reps, followed by a set of the same weight but at 16 reps.

September- Football (Soccer). Returning to University on the 10th of September it will be easy to work on this months variation as it is the main sport which we focus on within lectures and seminars in which we coach ourselves and each other. As such there will be multiple opportunities like with the Badminton in August to play football with added resistances and conditions on my play which will create a football specific football training environment. At the gym the focus will be similar to August with muscular endurance being the main focus however this time the focus will be with the legs and lower back using the same resistance proportions as mentioned previously.


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