Sport Specfic Movements

This phase will be the fourth phase and is my other favorite. I got to be pretty creative with this phase plus I get to use some of my favorite movements; Power Cleans and Plyometerics.

This phase will focus on power developing movements to develop speed. I will use power cleans and plyometerics to accomplish this. As for sets and reps they will vary from workout to workout but I will not use more than 10 reps and no more than 10 sets. As for recovery between sets, with power movements you want to be fully recovered between to keep all the movements as explosive as possible. As far as weight used I will be using about 70% of my one rep max.

Some of the power movements I will use are; Power Cleans, Split Jumps, Squat Jumps, Bounding, Skipping, Box Jumps,etc. An one more thing to add is that I will credit gym jones a lot for most of the workouts I use.

As far as running mileage will of coure continue to build. My longest run will be 11 miles this will be the first actuall run that will probly take over 1 hour 30 minutes to complete. The reason I that this matters is once you cross over that amount of time carbs need to start being consumed while running because your body deplets most of its carbs at this point. So I will have to figure out how will do that. My first week will start off at 16 total miles and by week 6 I will have built up to 17.

The reason why is devolping power can work your body pretty hard, so to prevent overtraining I'm going to just keep the miles pretty steady. Not to mention this be my first offical long run so I don't want to over do it before trying to run it.

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