General Fitness Improvement

[oscarodw]

In this journal I'll be logging all my fitness training for general fitness and for GAA and rugby starting in august.

It won't be any thing fancy, I'll just be jumping from one program to another every few weeks.

I'll also probably throw in a few weeks here and there of plyometrics and that.

[oscarodw]

I came across some sprinting conditioning program on t-nation which i thought looked decent so I'll give it a go.

its a 6 week program consisting of 6 days sprinting each week. Its basically a very intense HIIT program.
I'm doing the program on a spinning bike just for ease of use with the program.

Week 1 Day 1

1. Sprint 20s - Rest 10s
2. Sprint 10s - Rest 20s
3. Sprint 15s - Rest 15s
4. Sprint 20s - Rest 10s
5. Sprint 10s - Rest 10s
6. Sprint 10s - Rest 50s

Notes:
Ive the resisitance level on 3 twists.
The sprinting was all grand. I was going flat out, but they wer ok. After I was finished I was out of breath and didnt feel good for a good 10-15mins. I guess this shows how bad my fitness is gone.

[oscarodw]

2/6/15 Tuesday

Week 1 Day 2

1. Sprint 20s - Rest 10s
2. Sprint 10s - Rest 20s
3. Sprint 15s - Rest 15s
4. Sprint 20s - Rest 10s
5. Sprint 10s - Rest 10s
6. Sprint 10s - Rest 50s

Notes:
I wasn't as badly out of breath or tired as I was yesterday which is good improvement

[oscarodw]

3/6/15 Wednesday

Week 1 Day 3

1. Sprint 20s - Rest 10s
2. Sprint 10s - Rest 20s
3. Sprint 15s - Rest 15s
4. Sprint 20s - Rest 10s
5. Sprint 10s - Rest 10s
6. Sprint 10s - Rest 50s

Notes:
This was actually fairly handy, so im getting accustomed to the volume very quickly

[oscarodw]

4/6/15 Thursday

Week 1 Day 4

1. Sprint 20s - Rest 10s
2. Sprint 10s - Rest 20s
3. Sprint 15s - Rest 15s
4. Sprint 20s - Rest 10s
5. Sprint 10s - Rest 10s
6. Sprint 10s - Rest 50s

Notes:
This is still hard but its getting a tad easier.

[oscarodw]

Wasnt able to do the other two sessions of this last week as I was too tired from exams

8/6/15 Monday

Week 2 Day 1

1. Sprint 20s - Rest 10s
2. Sprint 10s - Rest 20s
3. Sprint 15s - Rest 15s
4. Sprint 15s - Rest 15s
5. Sprint 15s - Rest 15s
6. Sprint 10s - Rest 50s

Notes:
This was way easier than last weeks cycles for some reason.

[oscarodw]

9/6/15 Tuesday

Week 2 Day 2

1. Sprint 20s - Rest 10s
2. Sprint 10s - Rest 20s
3. Sprint 15s - Rest 15s
4. Sprint 15s - Rest 15s
5. Sprint 15s - Rest 15s
6. Sprint 10s - Rest 50s

Notes:
Was tough but manageable

[oscarodw]

10/6/15 Wednesday

Week 2 Day 3

1. Sprint 20s - Rest 10s
2. Sprint 10s - Rest 20s
3. Sprint 15s - Rest 15s
4. Sprint 15s - Rest 15s
5. Sprint 15s - Rest 15s
6. Sprint 10s - Rest 50s

Notes:
I've moved the resistance level up to 3.5 on the bike for the sprints and then back to 2.5 for the rest periods. This was a step up from yesterday because of the upped resistance. I was floored after the session.

[oscarodw]

11/6/15 Thursday

Week 2 Day 4

1. Sprint 20s - Rest 10s
2. Sprint 10s - Rest 20s
3. Sprint 15s - Rest 15s
4. Sprint 15s - Rest 15s
5. Sprint 15s - Rest 15s
6. Sprint 10s - Rest 50s

Notes:

[oscarodw]

15/6/15 Monday

Every week I only seem to get to day 4 of the program so I might just to 4 days anyway from now on

[oscarodw]

I've decided to start training serious again.

I'll be using WS4SB part 3 the strength and speed template.
This consists of 3 days in the gym, 1 speed session, and 1 conditioning session.

I will be incorporating at least 1 plyometric session per week also.

I will also be doing at least 15minutes of mobility work a day,using the book become a supple leopard.

So overall I'll be doing:
Gym - 3days/week
Speed work - 1day/week
Plyometrics - 1day/week
Conditioning - 1day/week
Skills work - 2hours/day
Mobility work- 7days/week

I'll also have training for football and hurling during the week that i'll have to fit in too

[oscarodw]

10/8/15 Monday

Adductors mobility - Adductor lacrosse ball smash
Overhead Archetype - T-Spine Overhead Extension
Posterior Neck Mobility

WS4SB - Week 1 Day 1

Paused Bench - 2 x 3 - 70kg
Chinups - 2 x AMRAP - 10,9reps
Superset Rows & Flies:
DB Rows - 4 x 12 - 10kg
Rear Delt Flies - 4 x 12 - 3kg
BB Shrugs - 4 x 15 - 50kg
DB Curls - 4 x 10 - 8kg

Notes:
Bench - felt good, really trying to explode from my chest up
Overall I'll increase the weight on all exercises for next week

Did some skills work also with some light jogging

Using contrast ice and heat packs on my right adductor/groin because it flared up in a football match on sunday evening

[oscarodw]

Tuesday 11/8/15

Morning Mobility:
Adductor Roller Smash
Single leg Flexion with external Rotation
Roller Calf Smash

Didn't do any speed work today as I played a Football match.

Walked 10mins on treadmill when i got home.

Will do the speed work tomorrow morning depending on how my legs are feeling tomorrow morning.

[oscarodw]

12/8/15 Wednesday

Speed Day

7meter sprints x 10
14meters sprints x 6
21meters sprints x 4

Full rest between each sprint

[oscarodw]

14/8/15 Friday

Rep Upper Body

A. Bench Press: 3xAMRAP - 20,20,20 - 50kg
B1. Chin Ups: 4 sets - 8,8,7,7
B2. Rear Delt Flies: 4 x 10 - 3kgs
C. DB Lateral Raises: 4 x 10 - 3kgs
D1. DB Shrugs: 3 x 10 - 15kgs
D2. Hammer Curls: 3 sets - 10,9,8 - 10.5kg
E. Hanging Leg Raises: 3 x 10 - BW

Notes:
Everything went well today, I really pushed the benching today.

Plyometrics:
Side to ankle hops - 2 x 16
Standing long jump - 5 x 5

Notes:
I only got 2 out of the 4 exercises done, will do the other 2 tomorrow before I do my conditioning session.

[oscarodw]

15/8/15 Saturday

Couldn't get any conditioning work in on saturday

16/8/15 Sunday

Conditioning
5 minute warmup walk
30 minute run - 3km
5 minute warm down walk

Mobility:
Upper back smash with foam roller
Sink mob for shoulders
Shoulder Rotator Smash and floss
Low back smash with foam roller
Plantar Surface Smash

[oscarodw]

17/8/15 Monday

Max Effort Upper Body
A. Bench Press: 2 x 3 - 72.5kg
B. Chin ups: 2 x AMRAP - 10,9
C1. DB Rows: 4 x 10 - 15kg
C2. Rear Delt Flies: 4 x 10 - 3kg
D. DB Shrugs: 4 x 10 - 15kg
E. DB Curls: 4 x 10 - 8kg

Plyometrics
Side to side ankle hops - 2 x 12
Standing long jump - 3 x 6
Lateral jump over barrier - 2 x 12
Double Leg hops - 2 x 8
Side to side ankle hops - 2 x 12

Conditioning
5 minute warm up jog
30 minute run - 3km
5 minute cool down

Mobility
Plantar Surface Smash
Single Leg Flexion with External Rotation
Overhead Tissue Smash
Tricep Extension Smash

[oscarodw]

18/8/15 Tuesday

Speed
A. 5 minute warmup - jog, dynamic stretches, calisthenics
B. 7 meter sprints x 10 - full recovery (1-2mins)
C. 14 meter sprints x 6 - full recovery (2mins)
D. 21 meter sprints x 4 - full recovery (2-3mins)

Mobility
Glute Smash and Floss - Glutes
Posterior Chain Floss - Hamstring
Olympic Wall Squat - Adductors

[oscarodw]

19/8/15 Wednesday

Conditioning
5 minute warm up jog
30 minutes run - 3km (6km/hr)
5 minute cool down

Mobility
Upper Back Pain:
T-Spine Ball Smash Mob
Overhead Rib Mob
Trap Scrub

Low Back Pain:
Pelvic Reset
Global Gut Smash
QL Side Smash
Quad Smash

[oscarodw]

21/8/15 Thursday

Lower Body Max Effort
Front Squat: 3 x 5 - 20kg
Rack Pulls: 3 x 10 - 20kg
Sprinter Situps: 3 x 20
Wheelbarrow walk: 2 x 2laps of garden - 60kg

Notes:
I hurt my back awhile ago so I'm just starting lower body work. I'll increase the weight if my back feels up to it.

Played last 10mins of first senior football league match vs commercials

Mobility
Low Back Pain:
Targeted Gut Smashing Mob - iliacus
Adductor Smash - adductors
Couch Stretch - quads

Plantar Surface Smash - feet
Banded Lateral Opener - shoulder
Flexion Gapping - knee
Quad Smash - quad
Ice pack on Low back for 10-15mins

[oscarodw]

21/8/15 Friday

Rep Upper Body
A. Bench Press: 3 x AMRAP - 10,10,12 - 52.5kg
B1. Chin Ups: 4 sets - 8,8,8,7
B2. Rear Delt Flies: 4 x 10 - 3kg e.a.
C. DB Lateral Raises: 4 x 10 - 3kg e.a.
D1. DB Shrugs: 3 x 12 - 15kg e.a.
D2. Hammer Curls: 3 x 10 - 10.5kg
E. Hanging Leg Raises: 3 x 10

Notes:
Bench felt good, just focusing on explosive pushing.
Overall it was a good session.

Mobility
Low Back Pain:
Pelvic Reset
Global Gut Smash
QL Side Smash
Quad Smash

Classic Calf Mob
Glute Smash and Floss
Plantar Surface Smash

Ice pack for lower back - 10-15mins

[oscarodw]

22/8/15 Saturday

Conditioning
5 minute warm up jog
30 minute run - 3km (6km/hr)
3 minute cool down walk

Mobility
Front Squat mobs:
T-Spine Roller Smash - Upper Back
Overhead Distraction - Shoulders
Super Front Rack - Shoulders

Squat Mobs:
Glute Smash and Floss - Glutes
Quad Smash - Quads
Single-Leg Flexion with External Rotation on box

Low Back Pain:
Pelvic Reset
Global Gut Smash
QL Side Smash
Top of Quad Smash with ball

Olympic Wall Squat with Internal Rotation
Couch Stretch
Classic Calf Mob
Plantar Surface Mob

[oscarodw]

23/8/15 Sunday

Played a football friendly against tipp minors

24/8/15 Monday

Upper Body Max Effort
A. Bench Press: 2 x 3 - 75kg
B. Chin Ups: 2 x 10 - BW
C1. DB Rows: 4 x 12 - 15kg
C2. Rear Delt Flies: 4 x 10 - 3kg
D. DB Shrugs: 4 x 12 - 15kgs
E. DB Curls: 4 x 10 - 8kg

Notes:
Bench is increasing steadily

[oscarodw]

25/8/15 Tuesday

Mobility
Upper Back:
T-Spine Ball Smash Mob
Overhead Rib Mob
Trap Scrub

Single Leg Flexion with External Rotation

26/8/15 Wednesday

Mobility
Low Back Pain:
Pelvic reset
Global gut smash
QL side smash
Quad Smash

Reverse Sleeper Stretch - shoulder
T-Spine Roller Smash Mob
Glute Smash and Floss

Conditioning
Played a game of hurling, so that will count as a conditioning session this week

[oscarodw]

27/8/15 Thursday

Plyometrics
Diagonal Hops - 4 x 8
Standing Long Jump with Lateral Sprint - 4 x 8
Ankle Hops - 2 x 12
Single Leg Bounding - 4 x 7
Lateral Jump Single Leg - 4 x 6

Lower Body Max Effort
A. Front Squats: 10x20kg 8x25kg 2x5-30kg
B. Rack Pulls: 3 x 10 - 20kg
C. Sprinter Situps: 3 x 20
D. Static Holds: 30kg - 4minutes

Conditioning
15 mins running/sprinting

[oscarodw]

28/8/15 Friday

Upper Body Rep
A. Bench Press: 3sets 10,10,15 - 55kg
B1. Chin Ups: 4 x 8 - BW
B2. Rear Delt Flies: 4 x 10 - 3kg ea
C. Lateral Raises: 4 x 10 - 3kg ea
D1. DB Shrugs: 3 x 12 - 15kg ea
D2. Hammer Curls: 3 x 10 - 10.5kg
E. Hanging Leg Raises: 3 x 10 - BW

Notes:
Good session today, the weight on the bench just flew up. All the exercises seem to be just getting easier.