Gun Team Logo The Abbey Wood Field Gun Team - Training Page
"Go beyond your limits"

This programme has been put together for someone who is getting ready for the Field Gun season. As you can see it has been programmed into 3 six-week phases. Each phase has a new progression leading on from the last, each incorporating, and focusing on different elements of fitness. Each phase is designed to get a steady increase endurance, stamina, strength-endurance, speed and power.

For those who have been out of training or have never "sprint" trained before, then a gradual build up during the pre-season is needed, as the amount of stress placed on the muscles during maximal training is extremely high.

Again the strength phase is designed to use multi compound movements through weight lifting. If you have problems understanding any of the exercises, please give me a call as form is every thing!

If there are any questions please fill free to contact me.

Tom Bridgeman (FMG1TFM133) or Ext 30747


PHASE 1 Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Week 1 5 Km Easy Circuits 5 Km Easy Off 5 Km Easy Circuits Off
Week 2 5 Km Easy Circuits 5 Km Easy Off 5 Km Easy Circuits Off
Week 3 6 Km Easy Circuits 5 Km Fast Off 5 Km Easy Weights A Off
Week 4 6 Km Easy Circuits 5 Km Fast Off 5 Km Easy Weights B Off
Week 5 6 Km Fast Circuits 6 Km Easy Off 6 Km Easy Weights A Off
Week 6 6 Km Fast Circuits 6 Km Easy Off 6 Km Easy Weights B Off


PHASE 2 Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Week 1 5 Km Fart-Lek Circuits 7 Km Easy Weights A Off 4 Km Fast Weights B Off
Week 2 5 Km Fart-Lek Circuits 4 Km Easy Weights A Off 5 Km Easy Weights B Off
Week 3 x 5 Hill Repeats Short Circuits 4 Km Easy Weights A Off 7 Km Easy Weights B Off
Week 4 x 5 Hill Repeats Short Circuits 6 Km Easy Weights A Off 5 Km Easy Weights B Off
Week 5 x 5 Hill Repeats Long Circuits 5 Km Easy Weights A Off 8 Km Easy Weights B Off
Week 6 5 x 400m at 1.20 - 1.40 min pace 2 Min Recovery Circuits 5 Km Easy Weights A Off 7 Km Easy Weights B Off


PHASE 3 Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Week 1 6 x 400m at 1.20 - 1.30 min pace 2 Min Recovery Circuits Weights C Off Body Weight Circuit 5 Km Easy Weights D 5 Km Easy Off
Week 2 2x400m, 3x200m, 3x100m, 2x50m Circuits Weights C Off Body Weight Circuit 6 Km Easy Weights D 5 Km Easy Off
Week 3 2x400m, 3x200m, 3x100m, 2x50m Circuits Weights C Off Body Weight Circuit 6 Km Easy Weights D 5 Km Easy Off
Week 4 2x400m, 4x200m, 4x100m, 2x50m Circuits Weights C Off Body Weight Circuit 7 Km Easy Weights D 5 Km Easy Off
Week 5 1x400m, 2x200m, 5x100m, 2x50m Circuits Weights C Off Body Weight Circuits 7 Km Easy Weights D 5Km Easy Off
Week 6 1x400m, 1x200m, 5x100m, 3x50m Circuits Weights C Off Body Weight Circuits 7 Km Easy Weights D 5 Km Easy Off



WEIGHTS:4 SETS
REPS: 12/10/8/6
TEMPO 2.1.2

Set A

 

EXERCISE

 

SET/REPS/KG

 

EXERCISE

 

SET/REPS/KG

 

SQUATS

/

/

/

/

 

DEADLIFTS

/

/

/

/

 

(SMITH MECHINE)

 

 

 

 

 

      EXERCISE

 

SET/REPS/KG

 

EXERCISE

 

SET/REPS/KG

 

BENT OVER ROWS

/

/

/

/

 

UPRIGHT ROWS

/

/

/

/

 

(BARBELL)

 

 

 

(E-Z BAR)

 






















Set B

 

EXERCISE

 

SET/REPS/KG

 

EXERCISE

 

SET/REPS/KG

 

SHOULDER PRESS

/

/

/

/

 

BENCH PRESS

/

/

/

/

 

(DUBELLS)

 

 

 

 

 

EXERCISE

 

SET/REPS/KG

 

EXERCISE

 

SET/REPS/KG

 

BICEPT CURLS

/

/

/

/

 

TRICEPT PRESS DOWNS

/

/

/

/

 

(DUMBELLS)

 

 

 

(STRAIGHT BAR)

 























Set C

 

EXERCISE

 

SET/REPS/KG

 

EXERCISE

 

SET/REPS/KG

 

SQUATS

/

/

/

/

 

DEADLIFTS

/

/

/

/

 

(SMITH MECHINE)

 

 

 

 

 

EXERCISE

 

SET/REPS/KG

 

EXERCISE

 

SET/REPS/KG

 

BENT OVER ROWS

/

/

/

/

 

BENCH PRESS

/

/

/

/

 

(E-Z BAR)

 

 

 

 





















Set D

 

EXERCISE

 

SET/REPS/KG

 

EXERCISE

 

SET/REPS/KG

 

BICEPT CURLS

/

/

/

/

 

TRICEPT CURLS

/

/

/

/

 

 

 

 

 

(STRAIGHT BAR)

 

 

 

 

 

 

 

 

 

 

 












 

EXERCISE

 

SET/REPS/KG

 

EXERCISE

 

SET/REPS/KG

 

SHOULDER PRESS

/

/

/

/

 

UPRIGHT ROWS

/

/

/

/

 

(BARBELL)

 

 

 

(E-Z BAR)

 

 

EXERCISE

 

SET/REPS/KG

 

EXERCISE

 

SET/REPS/KG

 

CHEST FLYES

/

/

/

/

 

LAT PULL DOWNS

/

/

/

/

 

(DUMBELLS)

 

 

 

 





















 

EXERCISE

 

SET/REPS/KG

 

EXERCISE

 

SET/REPS/KG

 

BICEPT CURLS

/

/

/

/

 

TRICEPT CURLS

/

/

/

/

 

(E-Z BAR)

 

 

 

(ROPE)

 

 

 

 

 

 

 

 

 

 

 












 

PRESS UPS

 

20

 

 

 

 

 

PULL UPS

 

10

 

 

 

 

 

SIT UPS

 

20

 

 

 

 

 

DIPS

 

10

 

 

 

 

 

HEAVES

 

8

 

 

 

 

3-5 SETS
2-3 MINS REST BETWEEN SETS
RECORD NUMBER OF REPS ON EACH


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