Even after yesterday’s rest and stretch day I still felt a little sore this morning.

I had a good 10 minute warm up and then a foam roll to release all my tight muscles before I started training (I’ll put my foam roll video up later).

Today was back to the resistance circuits but with a couple of small changes.

In the pursuit of consistently trying to overload the body and challenge my muscles, the half marathon circuit training workout had some small changes.

Resistance Circuits – Week 2
Exercise
1.Backward Lunges -12LR*
2.Swiss Ball Hamstring Curl -12
3.Plank – 45 secs
4.Step Ups with Knee Up -12LR
5.Single Arm Row -12LR
6.Swiss Ball Half Jack Knife -12
7.Stationary Lateral Lunges -12LR
8.Single Leg Bridge -12LR
9.Side Plank -45s secs LR
*LR= left and right, i.e. 10 backward lunges on each leg.

The reps and times for the plank exercises have been increased. Also instead of just doing 2 rounds, the circuit increased to 3 sets today.

By the end I felt really good and the legs certainly didn’t feel sore anymore… maybe a little more tired but not sore!

We’ll see how they feel tomorrow before my interval running session.

It’s not too late to download your own free half marathon fitness blueprint by ** clicking here**

Tweet This Post

Well today’s weight training session got a bit messed up. I ended up running out of time and trained with one of my clients – the only problem was I ended up doing what they were doing which repeated some of the same movement patterns as I did yesterday.

Any way here it is:

AM: Weight Training Session

A1 Squats with dumbbells – to sitting on bench (2×15)
A2 DB bench press with double leg stretch (2×15)
A3 Alternating Bent over Row – db’s (2×15LR)

B1 Walking Lunges with knee up and skip (2×10LR)
B2 Lat Pulldown – wide overhand (2×15)
B3 Push Press – barbell (2×15)

C Biceps rope curl – drop set (10,10,10)

D Triceps rope press down – drop set (10,10,10)

Ab circuit
E1 Supine 90 crunch with medicine ball (20)
E2 Squirms (20,20)
E3 Reverse Crunch (10)

PM: 45 minutes run

Steady paced run – training my wife to run a half marathon (it’s the longest she’s ever run for today…I’m very proud of her).

So not an ideal day of training but I made it work for me. It takes me back to my first rule of training – being consistent.

It’s been 10 years at the end of the month since I quit professional rugby and I have a desire to get back and play this September (all be it at an amateur rugby level……I’m getting on a bit!!)

I’ll be adding some of the above exercises to my weight training technique website that is undergoing some beta testing at the moment.

If you would like to see 4 of my videos for free and sign up to the early notification list **click here**

Tweet This Post