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Old 08-28-2012, 06:30 AM   #126
michael valek
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Join Date: Apr 2004
Posts: 163
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sorry if this is a repost, but this is one of daley thomspn's training routines, he won decathlon gold in the olympics in 1984.
WARM-UP

4x1000m on rowing machine: 1st 1000m with split of 1'50. 2nd 1000m: 500m at 1'55, 500m at 1'45. 3rd 1000m: 500m at 2'02, 500m at 1'38. 4th 1000m: 500m at 2'07, 500m at 1'33

WEIGHTS

20 x: single arm bench press, incline single arm chest press, standing single arm shoulder press, press-ups. with 8kg dumbbells, Daley recommends more.

Minute rest, then 26 x all the above.
Minute rest, then 30 x all the above

10 x wide-arm pull-ups, 10 x dips, 10 x press-ups
Minute rest, then whole thing a total of four times.

BOUNDING

Double-feet jumps down the length of pit. Do it eight times, rest and repeat twice more. Two minutes walking, then jump 10 lengths. Two minutes walking, then jump 12 lengths.

TRACK WORK

5 x 100m with 30 seconds rest.

Two minutes rest, then 6 x 100m with 30 seconds rest

Two minutes rest, then 9 x 100m with 30 secs rest between each, then 20 secs, then 10 secs.

CIRCUITS

30 x chinners sit-ups, 30 x mountain climbers (like single leg squat-thrusts)
Repeat three times.

30 x press-ups, 30 x good mornings
Repeat three times

Six minutes non-stop alternating 30 secs Plank, 30 seconds good mornings

horrible.
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