TRAINING
 Only those who risk going too far can possibly find out how far one can go.
T S Elliot
Stage 2 Polar Quest physical training programme
MNP STAGE 2 – MONTH 5 –7 (13 WEEKS)
GSP STAGE 2 – MONTH 5-8 (17 WEEKS)
Increase muscular endurance and stamina
5 day programme consisting of 3 days on, 1 rest day, 2 days on , 1 rest day.
Weeks 1-3 on programme below with Week 4 recovery
Weeks 18-20, 22-24, 26-28. (GSP - & 30-32)
Day 1 - 60 min run
200 Abdominals
Day 2 - 45 min CV Row / X Trainer
Muscular Endurance Circuit ‘A’
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Muscular Endurance Circuit A |
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Alt fwd arm raise |
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30 |
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15 each arm |
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Half sits |
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30 |
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Lungees |
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30 |
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10-16 Kg dumbells each hand |
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Tri dips |
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30 |
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Hyper Extension |
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20 |
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10 Kg weight |
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Squats |
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30 |
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10-16 Kg dumbells |
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seated Chest press |
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30 |
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Crunchees |
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30 |
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Alt ski runs |
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30 |
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Hands on bench |
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Lateral arm Raise |
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20 |
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Hip flexor |
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30 |
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Step ups |
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40 |
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12" box/bench 10-14 Kg dumbells |
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Shoulder Extension |
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30 |
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15 each arm |
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Alt elb-knee |
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30 |
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Bicep curls |
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30 |
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Barbell 20-30 Kg |
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2 minute rest then repeat
Day 3 - 20 min Row level 7
20 min X Trainer
30 min hill walk treadmill (15min @20% and 15min @15% incline) 4 - 4.5 km/h
Core stability Ex on Fitball
Day 4 - Rest day / Steady Swim 30 Mins
Day 5 - 45 min X Trainer
Muscular Endurance Circuit ‘B’
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Muscular Endurance Circuit ‘B’ |
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Press Ups |
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30 |
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Crunchee |
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30 |
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Dips |
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20 |
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Knees to chest |
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30 |
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Bicep curls |
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30 |
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Same weight as MEC A |
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Repeat with 20 reps (10 for dips) |
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Alt squat thrusts |
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30 |
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Half sits |
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30 |
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Squats |
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30 |
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Same weight as MEC A |
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Knees to chest |
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30 |
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Alt Ski jumps |
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30 |
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Hyper Extension |
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20 |
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2 minute rest then Repeat with 20 reps (15 reps for Hyper extension)
Day 6 - *20 – 30 min Mat drag (use rope and green mat / improvise add weight and time to session progressively through stage)
*Use Tyres / Pulks on Sand for 1 hour - instead of circuit below.
15 min Seated Box pull circuit
Top tier Upturned Vault Box top 20-40 kg
10 min step ups 10 – 14 kg Dumb bell each hand
30 min hill walk treadmill 15% incline 4-4.5 km/h (10LB weight on back in daysack)
Day 7 - Rest day
Week 21, 25 and 29. (GSP – & 33)
Day 1 - Swim 30 mins
Day 2 - Rest
Day 3 - 30 min X Trainer
Core stability
Day 4 - Rest
Day 5 - 15 min swim alt f/c and / b/s30
Wet Vest Run in pool
Day 6 - Rest
Day 7 - Rest
Week 30 - MNP – (GSP WK 34 )REST / PSYCHOLOGICAL BREAK
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