Friday 15 November 2019

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.

AM PM

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

Sat Off

Sun Off

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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