Here's the training programme I've decided on to recondition and strengthen whilst taking time off running to beat the shin splints. This will be an eight week programme with a view to having me out running again by September.
Monday
Swimming 30-40 minutes
Tuesday
Resistance training (weights).
If you've ever attended a Les Mills Bodypump Class then basically that is what I'm doing in my garage with the music blaring from the cars CD (well not blaring as I'm doing this from 5.30 to 6.30 in the morning).
If you don't know what Bodypump class is, click here.
Wednesday Rest - Coaching Jack's Soccer team.
Thursday Deep water aqua running - 30 minutes
Friday Weight training.
Moderate weights 3-4 sets of 10-15 reps, two exercises for the larger body parts,
one for the smaller parts per body part 10-15 reps.
Alternating each week between these two work outs;
Workout 1
Quads, Shoulders, Biceps, Calfs, Abs/core
Workout 2
Chest, Back, Hamstrings, Triceps, Calfs, Abs/core
Saturday/Sunday
Bike ride - 60 minutes.
In addition to the above I'm continuing with 30 minutes of stretching each night.
Also I just found a bunch of new exercises at www.pponline.co.uk specific for treating shin splints. This website could well be the most informative sports training website on the Internet. It's a virtual online encyclopedia full of articles on all sorts of sports, training tips, injury prevention tips and much more.
Here's the shin/ankle strengthening exercises I'm doing.
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Running Shin splints
Wednesday, 27 June 2007
Reconditioning and Strenthening Programme
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4 comments:
looks like you have a great plan set up.
those tuesday bodypump classes in your garage look like a formula for neighborhood chaos, or neighborhood euphuria - i guess it depends on your neighbors... :)
you're really going to have some serious core strength when you start running again. i'll bet that all that hard work will pay off major dividens when you lace up the trainers again! good luck!
Sounds like a smart plan. I hope that it pays off come September when you start running again.
those are some killer workouts dude!
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