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-495299-571499IJF RETURN TO RACING PROGRAMME-495299-5714991714500584200WEEK 3171450058420054673508473440-2781291485900IJF Return to Racing Programme – Week 3Program Notes:Welcome to the IJF Return to Racing 3 week programme. This will serve as a pre-season physical preparation programme to ensure you are strong, fit and robust to endure the rigors of a competitive racing season.The programme is designed as a 3-week mini block, with week 1 serving as a foundation block focusing on aerobic capacity and strength endurance. Week 2 is an accumulation block, where the focus is on building your anaerobic threshold and structural strength, with week 3 serving as the peaking block to target aerobic/anaerobic power and muscular strength/power development.Week 1 – Foundation Block (Aerobic capacity/strength endurance)Week 2 – Accumulation Block (Anaerobic threshold/structural strength)Week 3 – Peaking Block (Aerobic/Anaerobic power/muscular strength/power)Sessions will be prescribed based on a zonal intensity model, percentage of heart rate and subjective RPE (rate of perceived exertion). Please see the tables below for reference:3-Zone Intensity Model 10 Point RPE Scale37680904503420IntensityZoneHeart Rate (% max) RPEZone 160 – 80%2 - 3Zone 280 – 85%4 - 6Zone 3>85 – 100%7 - 10Weekly Structure (Week 3)DAYMondayTuesdayWednesdayThursdayFridaySaturdaySundaySession ContentAerobic Power(Zone 3)BW Strength/Power TrainingAnaerobic Capacity(Zone 3)BW Strength/PowerTrainingThresholdDevelopment(Zone 2)Cardiac Output Development(Zone 1)Recovery/RegenerationMovability SessionIntensity>90% HRRPE >8RPE 4-6>90% HRRPE >8RPE 4-680-90% HRRPE 5-760-80%RPE 2-3Bodyweight Solution Warm Up: This warm up is to be done before every session. Jumping Jacks x 20secsSeal Jacks x 20secsFling Jumps x 20secsLow Pogo Jumps x 10secsHigh Pogo Jumps x 10secsWide-outs x 10secsThen straight into 5in5 mobility circuit…(5 movements in 5 minutes.)Perform each movement for 40 seconds work with 20 seconds rest.Rollover to V-sitsGlute Bridge with ReachHandwalkouts to Pushup to SpidermanSquat to StandCossack SquatsWeek 3: Peaking BlockMonday: Aerobic Power Development (90% HR, RPE >8)Long HIIT IntervalsRunning: 6 x 1km at maximum sustainable pace x 2 min walk recovery between each 1km effort.OrCycling: 4 x 4 minutes at maximum sustainable power x 2 min light cycling recovery in between each set.Tuesday: Bodyweight Strength/Power Session (RPE 4-6)Session notes: A1-A2-A3, means that these exercises are grouped together and performed in a circuit fashion. All exercises are hyperlinked, simply click on the exercise to view a video of how to perform.ExerciseSetsRepsA1) Squat Hold330 secA2) Squat Jump330 sec (max reps in 30sec)B1) SL Modified Pistol Squat48 each legB2) Pushup Hold + Explosive Pushup 410 sec hold + 5 explosive reps + 10 sec holdB3) Eccentric TRX Row46 (5 sec lowers on each rep)C) Core Circuit- Slider Body Saws- Slider Knee Tucks- Slider Pike Ups310 eachFinisher: Squat ChallengePerform as many bodyweight squats in 4 minutes. Rest as needed to ensure proper form is maintained. Record total number of repetitions.Wednesday: Anaerobic Capacity (>90% HR, RPE 8)Sprint Interval Training:2 x 8: 40 seconds maximum effort Hill sprints with 2 min walk recoveries.Rest 4 minutes between each set of 8 reps. Each sprint requires an all-out effort.Thursday: Bodyweight Strength/Power Session (RPE 4-6)Session notes: A1-A2, B1-B2, means that these exercises are paired together and performed in a circuit fashion. All exercises are hyperlinked, simply click on the exercise to view a video of how to perform.ExerciseSetsRepsA1) RFE Split Squat Jumps3Hold bottom position for 10 sec then complete 8 explosive reps each legA2) Slider Pushups 36 each sideB1) Skater Squat 48 each legB2) TRX Row Hold w/ISO Hold48 (5 sec hold on each rep)B3) SL Slider Hamstring Curls410 each legC) Core Circuit- Side Plank Band Row- Front Plank Band Row- Sit-Outs310 eachFriday: Modified Murph Challenge (80-90% HR, RPE 5-7)Complete the following circuit as fast as possible. Record your time to completion. 1 Mile RunThen 20 rounds of5 Pullups (100 total)10 Pushups (200 total)15 Squats (300 total)1 Mile Run to finishSaturday: Cardiac Output Development (60-80% HR, RPE 2-3)Running: 30 – 60 minute light run at Zone 1 intensityOrCycling: 60 -90 minute light ride at Zone 1 intensityOr Play a sporting activity that you enjoy at Zone 1 intensity (tennis, football etc.. that is within the government social distancing guidelines)Sunday: Recovery and Regeneration SessionMovability Session (click link)This session is a recovery and restoration session to promote recovery from the weeks training load and will allow the body to adapt to the training stimulus.The session will focus on movement quality, stretching and mobility utilising dynamic mobility exercises and yoga based techniques. ................
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