A Jessica-type workout
Most of the heptathlete's events require that one leg or one arm is as strong as the other. As we all tend to have a dominant side, it is imperative that we spend time rebalancing your body. This requires single-limb training. Here is a sample scenario for the woman who wants the look of Jessica Ennis without competing in the events.
Mon Upper body weights Speed session
Tuesday Lower body weights
Wed Recovery -- swim, stretch, yoga
Thursday Upper body weights Speed session
Friday Lower body weights
We would look to begin with improving flexibility and mobility using exercises that would incorporate single legs or single arms.
Upper body workout
A1: Incline 45 degree single arm d/bell row (II Grip) 4 sets 6-8 reps tempo 3110 60 secs rest
A2: Incline d/bell chest press (II Grip) 4 sets 6-8 reps tempo 4010 60 secs rest
B1: Incline single arm lat pulldown w/twist 3 sets 8-10 reps tempo 3110 60 secs rest
B2: Braced single arm shoulder press w/twist 3 sets 8-10 reps tempo 4010 60 secs rest
C1: D/bell pullover (II Grip) 3 sets 10-12 reps tempo 2110 30 secs rest
C2: Bent over lateral raises 3 sets 10-12 reps tempo 2110 30 secs rest
C3: Single arm knee-braced ext rot 3 sets 10-12 reps tempo 2110 30
These exercises are keeping in line with our goal to balance out the upper body. The shot putt is released at a 43-degree trajectory. The bench incline is set to 45 degrees for chest press and the 45 degree d/bell row balance out the body in the pushing and pulling motion. The lat pulldown and the braced single-arm shoulder press balance out the body in a push-and-pull plane of motion.
The dumbbell pullover exercises stretch the muscles of the shoulder. The rear deltoid muscles of the shoulder and the external rotator muscles help stabilise the shoulder joint.
When these individual joints become stable we would progress to two-armed exercises and Olympic lifting-style exercises.
You need a thorough warm-up of the muscles before attempting to sprint. This should involve easy jogging, dynamic stretching and running drills. The warm up can take in excess of 30 minutes.
Sample speed programme
4 x 10 metres 1 mins rest after each 3-5 minutes rest after the 4th
4 x 20 metres 2 mins rest after each 6 minutes rest after the 4th
4 x 30 metres
3 mins rest after each 9 minutes rest after the 4th
2 x 40 metres 6 mins rest after each
When the sprinting is high intensity, you have high central nervous system demand, enhanced muscle fibre recruitment. It's important to cool down afterwards. The sprints should be done on grass.
Lower body workout
A1 Russian step-ups 4 sets 8-10 reps tempo 1010 10 secs rest
A2 1 & ¼ split squat 4 sets 6-8 reps tempo 3020 60 secs rest
B1 Lying single leg ham curl (point toes in) 4 sets 6-8 reps tempo 4110 10 secs rest
B2 45 degree back extension (pause half way for 6 secs) 4 sets 4-6 reps 90 secs rest
C1 Russian twists (abs) 3 sets 10-12 reps tempo 2020 60 secs rest
In A1 and A2 we will perform the desired repetitions on the Russian Step Up on the weaker leg for 10 reps and then straight into the 1 and ¼ split squats on the same leg. When these are completed take 60 seconds rest and repeat the sequence on the other leg.
The goal of the A exercises is to stabilise and strengthen around the knee joint. The B exercises rectify the strength imbalances commonly found in women and it will also build low-back strength.
Benefits of rest and regeneration
An athlete who is receiving regular regeneration methods and treatments is able to increase the volume of high-intensity work by as much as 40pc.
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