- Upcoming races
- Previous and upcoming training
- Current strength/weakness
- Whether Weightlifting/Gymnastics/Parkour are listed as a focus for the day also
To get a little more detailed, I will apply the following loose guidelines:
- The mode of exercise will usually be different from the last Specific or last M session
- The session will usually be different to an upcoming race pace
- Current weaknesses will have preference over strengths
Some examples may demonstrate what I mean:
If the last Specific or M session was running, then I will choose swimming or cycling at the next one.
Race paces will usually be covered in actual racing or within Specific training sessions. Instead I will cycle roughly through the addressing the abilities of:
- anaerobic capacity/speed endurance
- aerobic capacity/maximal oxygen uptake paces
- anaerobic conditioning/lactate-ventilatory thresholds
- aerobic conditioning
If I am lacking substantially in a certain area, whether it be in a certain mode (cycling for example) or with a certain metabolic ability (anaerobic capacity) then preference will be given to performing work to develop that attribute. If a previous and recent session has dealt with that, then I will move onto the aspect on my ever changing list.
An example week of describing metabolic conditioning could be as follows:
- M: Swim: anaerobic capacity-aerobic conditioning with 3x[4x25m Free sprint, 4x15m Fly @ maximal speed] (5min rest between sets) + 4x500m @70-80% with 15sec rest.
- Sp: Run: Upcoming race 10km: 5-10km paced intervals of 1200-2000m.
- MG: Cycling: anaerobic conditioning: 2x20min @ 85%/threshold, with 5min rec followed by a gymnastics set.
- W: Maximal strength
- Pk: Skills, power
- WMG: 5 sets of 15 Snatches - Run 400m - 15 Pull Ups, covers sustained speed in 400m efforts, but overall set will keep the cardiovascular system working at or above VO2max.
- WM: Strength work on presses followed by Cycling @ aerobic conditioning pace for 90-100min over hilly terrain.