Cycle 4 is now beginning and is going to take us to the second to last before the end of this year! Everything is on it’s way for peak performance for some last half marathon races. This cycle’s theme is focused on peak performance, and overall muscle strength. Comparatively the reps are taken down, and all weight lifting sessions consist of 3 supersets to maximize the time I have to workout. (everyone’s life is different!)
I really think that this type of strength training has given me the best results, and allows you to squeeze all training within a 2 hour timespan. There are going to be 4 days of lifts, 3 days of biking, and the same 4 day cycle for running. For my own scheduling purposes bike training is going to happen on separate days and on its own, now that running sessions are getting longer.
One other big difference now that the past 2 cycles allowed for a good base, I am now building out some different workouts throughout the week. These are consisting of hills and other interval training sessions. The entire next 6-8 week cycle is listed below.
days
hours minutes seconds
until
Atlantic City Half
Sunday
Bike – 25 mins easy ride
Battle Ropes – Tabata 2 x 10
| Exercise | Sets | Reps |
|---|---|
| Curls | 5x 12 |
| –> DB Extension | 5 x 10 |
| Focus Curl | 4 x 8, 8, 10, 12 |
| –> Tricep Rope Pull | 4 x 8, 8, 10, 12 |
| Hammer Curls | 4 x 6 8 10 10 |
| –> Bench Dips | 4 x 6 8 10 10 |
| Situps | 5 x 10 |
Monday
Run – Mid Distance / Easy run
| Exercise | Sets | Reps |
|---|---|
| DB Incline Bench | 5 x 8 |
| –> Bench situps | 5 x 8 |
| Cable Fly | 6 x 6 6 8 8 10 10 |
| –> L Raises | 6 x 8 |
| Chest Press or pushup | 5 x 5 5 6 8 8 |
| –> Trunk Twist or Y+T’s | 5 x 10 |
Tuesday
Run – This day will be alternating between a hill sprint workout or a longer interval workout for these days.
Lower lift
| Exercise | Sets | Reps |
|---|---|
| Suitcase Squat or Goblet Squat | 5 x 6 |
| –> 4 way hip | 4 x 10 |
| Reverse lunge | 4 x 12 |
| –> Knee Strike | 4 x 12 |
| Reverse Lunge | 4 x 16, 12, 12 16 |
| –> Hip Abductor | 4 x 12 |
| Sit-up | 4 x 10 |
Wednesday
- Bike – 35mins long ride
- Stair stepper – 15mins
| Exercise | Sets | Reps |
|---|---|
| L raises | 2 x 10 |
| L sit hold | 12 x 5 secs |
| Knee Tuck | 2 x 10 |
| Alt Raise | 2 x 10 |
| Toes to bar | 2 x 10 |
Thursday
- Run Mid distance Easy mid run
| Exercise | Sets | Reps |
|---|---|
| Deadlift | 5 x 5 6 8 8 8 |
| Accessory | 5 x 8 |
| Single leg squat | 5 x 6 |
| Leg Extension | 5 x 6 |
| Step up | 4 x 2 |
| Russian twist | 4 x 12 |
Friday
Friday is meant to be more of a active rest/upper body in order to prep for a long run for tomorrow (usually).
- Bike – 10 mins
- Battle Rope – 2 x 10 rounds
| Exercise | Sets | Reps |
|---|---|
| Cable Rows | 5 x 6 8 8 10 10 |
| –> DB Raise | 5 x 10 |
| Shoulder Press | 5 x 8 |
| –> One arm row | 4 x 8 8 10 10 |
| DB Row | 5 x 6 6 8 10 12 |
| –> Arnold Press | 5 x 8 10 10 12 12 |
Saturday
- Run – Long Run
- Lift – Only doing curls or other smaller accessory lift this day (time permitting)
- Rollout stretch
- If there is time throw in some curls.
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Christopher Sandoli 
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