JamieQB8's Training Journal - Preparing to Play D3 Football

[JamieQB8]

Morning Weight 21/02/12

186 LBS 5/8
BF= 14.1%

[JamieQB8]

Was going to tempo runs today however our team was playing a Football(Soccer) Game for around 60 mins so I used that as my cardio

+ 600 reps of abs and 100 reps of push ups

[JamieQB8]

Only two speed sessions this week, next one will be friday

Today:

30 mins of soccer

Workout:
Straight from soccer game

Snatch Grip RDL'S
60kg x 12
60kg x 12

Neutral Grip Chins with Fat Gripz
x 8
x 8
x 8
x 8
x 8

Barbell Rows SuperSet with Facepulls

Rows
60kg x 12
60kg x 12
60kg x 12

FP's
21kg x 12
21kg x 12
21kg x 12

Hammer Curls Superset with Single arm Cable Rows

Hammer Curls
14kg x 12
14kg x 12

Single arm rows
23kg x 12
23kg x 12

Evening Weight:
191lbs 1/4
BF%: 15.1

[JamieQB8]

Warm up
Mobility + streching and power drills

Tempo Runs
5 Push-Ups between Reps - 60 metres x 10 Runs - 2 sets of 10 - 35 secs rest between each run - 3 mins rest between sets

600 reps abs - low intensity sets of 50-100 reps at a time

Notes:

Abs and core feel stronger and my muscular endurance for my core has improved dramatically

[JamieQB8]

Warm-Up Ground based mobility- Scorpions, Push-Ups, Rollovers into V-sits, Toe Touches, Spread Eagle Sit-Ups, hip flexor strech

Mobility Standing- Over/Under Hurdle Drills, Walking Lunges, Side to Side/Forward/Backwards Leg Swings, Squats

Power-Speed Drills (Butt kicks, A-skips, Running A’s, B-skips, bounds) x 2 sets of 15m

Speed Training(4 mins rest between each rep 6 mins rest between the each set)

Sprints with Push-Up Start x 2 sets of 4 30 Meters

Medicine Ball Chest Throws into Sprints(4kg med ball) x 1 set of 4 30 Meters

-
Overhead med ball throw from sit up postion 1 x 8 sets - 50 seconds rest


2 HOUR Football Practice



Vertical Jump with Dumbbell(12kg) 1 set of 5(legs we're feeling sore)

Shoulder Series
FacePulls 21kg x 15
cable rotations 3.75kg x 10
Lying rotations 6kg x 10
BPA'S x 20


Primary Weights(75-80%)

Squats
No Squats today, Lifted after practice and my hips we're too tight to squat to any kind of depth

Bench Press
85kg x 5
80kg x 5
80kg x 5
85kg x 5


Auxiliary Weights x 2 sets(Each set is a circuit) 2 min rest between sets
Back Raises
25kg x 12
25kg x 12
25kg x 12

dumbbell bench press
32kg x 6
32kg x 8
32kg x 10(Grinded the last two haha)


Dumbbell Rows
32kg x 10
32kg x 10
32kg x 10
32kg x 10

Dumbell Curls
14kg x 10
14kg x 10
14kg x 10
14kg x 10

Shrugs(Barbell)
90kg x 12
90kg x 12
90kg x 12
90kg x 12


1 Hour Throwing session with some receivers

Notes:

Legs and knees felt tired near the end of the weak, I didn't strech and foam roll as much as I usually do. need to stay on top of this week.

Might start doing yoga a few times a week if I find time to work on flexibilty

[JamieQB8]

Morning Weight:
186LBS 1/4
BF%: 14

[JamieQB8]

Moving into more maximal strength work in the next few weeks Similar layout


24/02/12 Speed Training
Warm-Up Ground based mobility- Scorpions, Push-Ups, Rollovers into V-sits, Toe Touches, Spread Eagle Sit-Ups, hip flexor strech

Mobility Standing- Over/Under Hurdle Drills, Walking Lunges, Side to Side/Forward/Backwards Leg Swings, Squats

Power-Speed Drills (Butt kicks, A-skips, Running A’s, B-skips, bounds) x 2 sets of 15m

Speed Training(4 mins rest between each rep 6 mins rest between the each set)

Weighted Sled with 10kg 10 meter sprints x 4

Weighted Sled with 10kg 20 meter sprints x 4

Weighted Sled with 10kg 30 meter sprints x 4


Vertical Jump with Dumbbell(12kg) 3 sets of 6

cable rotations 2kg x 10


Primary Weights(80-85%) In a new gym today due to time contraints, so changed up some of the aux exercises because of diff equipment

ATG Squats
80kg x 4
100kg x 4
100kg x 4
100kg x 4

Bench Press
90kg x 4
90kg x 4
90kg x 4
90kg x 4


Auxiliary Weights (Each set is a circuit) 2 min rest between sets
Snatch Grip RDLS
60kg x 12
60kg x 12
60kg x 12

dumbbell bench press
Incline 34kg x 8
Flat 34kg x 8
Flat 34kg x 7


Dumbbell Rows
34kg x 8
34kg x 8
34kg x 8


Hammer Strength Curl Machine
35kg x 10
35kg x 10
35kg x 10


Hammer Strength Shrug Machine
130kg x 12
130kg x 12
130kg x 12

[JamieQB8]

Warm up
Mobility + streching and power drills

Tempo Runs
5 Push-Ups between Reps - 60 metres x 10 Runs - 2 sets - 55 secs rest between each run - 3 mins rest between sets

800 total low intensity abs reps

[JamieQB8]

Was meant to be sled sprints, but couldn't use the sled today so just normal sprints

24/02/12 Speed Training
Warm-Up Ground based mobility- Scorpions, Push-Ups, Rollovers into V-sits, Toe Touches, Spread Eagle Sit-Ups, hip flexor strech

Mobility Standing- Over/Under Hurdle Drills, Walking Lunges, Side to Side/Forward/Backwards Leg Swings, Squats

Power-Speed Drills (Butt kicks, A-skips, Running A’s, B-skips, bounds) x 2 sets of 15m

Speed Training(2-3 mins rest between each rep 3-4 mins rest between the each set)

Falling Start 10 meter sprints x 4

3 point start 20 meter sprints x 4

3 point start 30 meter sprints x 4


Vertical Jump with Dumbbell(12kg) 5 sets of 6


Shoulder Series

FacePulls
21kg x 15
23.5kg x 12
cable rotations
3.75kg x 10
3.75kg x 10
Standing rotations
8kg x 10
6kg x 20
BPA'S
x 20
x 20


No Primary Weights wednesday



Auxiliary Weights

Natural GHR Negatives aka nordic falls
x 8
x 8
x 8

dumbbell bench press
Incline 32kg x 10
Incline 32kg x 10
Incline 32kg x 10

Chin Ups
x 8
x 10
x 10

[JamieQB8]

24/02/12 Speed Training
Warm-Up Ground based mobility- Scorpions, Push-Ups, Rollovers into V-sits, Toe Touches, Spread Eagle Sit-Ups, hip flexor strech

Mobility Standing- Over/Under Hurdle Drills, Walking Lunges, Side to Side/Forward/Backwards Leg Swings, Squats

Power-Speed Drills (Butt kicks, A-skips, Running A’s, B-skips, bounds) x 2 sets of 15m

Speed Training(4 mins rest between each rep 6 mins rest between the each set)

Weighted Sled with 10kg 10 meter sprints x 4

Weighted Sled with 10kg 20 meter sprints x 4

Weighted Sled with 10kg 30 meter sprints x 4


Vertical Jump with Dumbbell(12kg) 5 sets of 6


Shoulder Series
FacePulls 21kg x 15
cable ext rotations 3.75kg x 10
standing ext rotations 6kg x 15
BPA'S x 20


Primary Weights(80-85%)

Squats
80kg x 4
100kg x 3
100kg x 3
100kg x 3

Bench Press
90kg x 4
90kg x 4
90kg x 5
90kg x 5
90kg x 5


Auxiliary Weights (Each set is a circuit) 2 min rest between sets
45 Degree Back Raises
25kg x 12
25kg x 12
25kg x 12

dumbbell bench press
Incline 30kg x 10
Incline 30kg x 10
Incline 30kg x 10

Barbell Rows Underhand Grip
70kg x 10
70kg x 10
70kg x 10

Dumbbell Curls
14kg x 12
14kg x 12
14kg x 12

Shrugs(Dumbbell)
40kg x 10
40kg x 10
40kg x 10

Neck rolls on mat
x 10
x 10
x 10

[JamieQB8]

Morning Weight: 188lbs
BF: 14.4%

Yes finally gaining weight again haha



Yoga and mobility today/Rest Day

[JamieQB8]

Warm Up
mobility + streching


Vertical Jump with Dumbbell(12kg) 5 sets of 6


Shoulder Series

FacePulls
23.5kg x 12
cable rotations
3.75kg x 10
Standing rotations
6kg x 20
BPA'S
x 20

Primary Weights

Squats
100kg x 4
100kg x 4
100kg x 4
100kg x 4
100kg x 4

Bench Press
95kg x 4
95kg x 4
95kg x 4
95kg x 4
95kg x 4
95kg x 4


Auxiliary Weights (Each set is a circuit) 2 min rest between sets
45 Degree Back Raises
48kg x 12
48kg x 12
48kg x 12

dumbbell bench press
Incline 30kg x 10
Incline 30kg x 10
Incline 30kg x 10

Dumbbell Rows
30kg x 10
30kg x 10
30kg x 10

Barbell Curls
30kg x 8
30kg x 8
30kg x 8

Shrugs(Dumbbell)
50kg x 10
50kg x 10
50kg x 10

Neck rolls on mat
x 10
x 10
x 10

[JamieQB8]

Warm up
Mobility + streching and power drills

Tempo Runs
5 Push-Ups between Reps - 60 metres x 10 Runs - 2 sets - 35 secs rest between each run - 2 mins rest between sets

800 reps total low intensity abs

[JamieQB8]

24/02/12 Speed Training
Warm-Up Ground based mobility- Scorpions, Push-Ups, Rollovers into V-sits, Toe Touches, Spread Eagle Sit-Ups, hip flexor strech

Mobility Standing- Over/Under Hurdle Drills, Walking Lunges, Side to Side/Forward/Backwards Leg Swings, Squats

Power-Speed Drills (Butt kicks, A-skips, Running A’s, B-skips, bounds) x 2 sets of 15m

Speed Training(4 mins rest between each rep 6 mins rest between the each set)

Weighted Sled with 10kg 20 meter sprints x 4

Weighted Sled with 10kg 30 meter sprints x 1

30 meter sprints x 7 No Sled

Skipped med ball throws to save on time



Shoulder Series

FacePulls
23.5kg x 12
23.5kg x 12
cable rotations
3.75kg x 10
3.75kg x 10
Standing rotations
6kg x 20
6kg x 20
BPA'S
x 20
x 20

No Primary Weights



Auxiliary Weights (Each set is a circuit) 2 min rest between sets
45 Degree Back Raises
48kg x 12
48kg x 12
48kg x 12

dumbbell bench press
28kg x 14
Pull Ups
x8
x7

Dumbbell Rows
32kg x 12
32kg x 12
32kg x 12

Dumbbell Curls
14kg x 12
14kg x 10
14kg x 8

Shrugs(Dumbbell)
50kg x 12
50kg x 12
50kg x 12

Neck rolls on mat
x 10
x 10
x 10

[JamieQB8]

General Warm up
.


After a couple of runs my ankle was hurting so I decided to scrap them and go swimming instead(ended up doing around 25-30 lengths)

+ 800 reps of abs

[JamieQB8]

Warm up:
Foam rolling, mobility, power drills etc..


jump rope for 15 mins


after 4 sprints my ankle was still hurting so I scraped the rest of the speed work

3kg med ball: Overhead reverse throws x 8 kneeling chest throws x 8


Shoulder Series 1 x 1

Squats(Stilll working on getting near perfect technique for squats until upping the weight

110kg x 3
110kg x 3
100kg x 3
100kg x 3
100kg x 3
100kg x 3
100kg x 3

Bench Press
100kg x 3
100kg x 3
100kg x 3
100kg x 2(had no spot so didn't want risk failing on a rep)
100kg x 2
100kg x 2
100kg x 2

Different gym again so diff aux weights

dumbbell bench press
Incline 30kg x 12
Flat 30kg x 12

Calf raise machine
max x 12
max x 12
max x 12

Dumbbell Rows
38kg x 10
38kg x 10
38kg x 10


Hammer Strength Curl Machine
35kg x 10
35kg x 10
35kg x 10


Hammer Strength Shrug Machine
130kg x 12
130kg x 12
130kg x 12

Tire flips at the end of the session

[JamieQB8]

morning weight: 188lbs
BF: 14.4

no change from last week

Will up the cals, introduce some cheat food this week to help increase the amount of cals eaten


Today:
mobility work and general recovery

went to the driving range to work on my golf game for the summer

[JamieQB8]

Evening weight in shorts: 194.4 lbs

Warm up
jog for 5 mins
Ground based mobility- Scorpions, Donkey Raises, Push-Ups, Cat/Camel/DiveBomb Push-Ups into Cobra Stretch Toe Touches, Spread Eagle Sit-Ups.

Mobility Standing each x 10- Over/Under Hurdle Drills, Walking Lunges, Side to Side/Forward/Backwards Leg Swings, Squats
Very easy stretching- 5 mins focusing on hips
Power-Speed Drills (Butt kicks, A-skips, Bounds, Running A’s, B-skips, Ankle Pops) x 3-5 sets


Weighted Sled with 10kg 20 meter sprints x 2 sets of 4 (4 mins rest between reps 6 mins between sets)

3kg medball:
Backward med ball throws x 8
Scooping throws x 8
forward overhead throws x 8
chest throw from knees x 8

Squat jump with 16kg dumbell 5 sets of 6 reps

Shoulder series 1 x 1

Box Squat(just under parallel)
120kg x 2
130kg x 2
140kg x 2(technique went on second rep)
120kg x 2
120kg x 2

Bench PressHappy with numbers felt easy)
105kg x 2
105kg x 2
105kg x 2
105kg x 2
105kg x 2
105kg x 2

Aux Weights

Back Hypers:
47.5kg x 12
47.5kg x 12
47.5kg x 12

Incline DB Bench:
30kg x 10
30kg x 10

DB Row
37.5kg x 10
37.5kg x 10
37.5kg x 10

BB Curls with Fat Gripz:
30kg x 10
30kg x 8

BB Shrugs with wraps
120kg x 12
120kg x 12
120kg x 12

Neck Rolls on mat
x 10
x 10
x 10


SAQ Session at football practice
loads of bag agility work and quick feet drills


Cool Down + streching later in the day


Video's from sled sprints(please critique if you wish)

[JamieQB8]

13/03/12

Tempo Runs 60 meters - 2 sets of 10 runs

cut for time got around 400 reps of abs and then did 400 reps of ground based abs at home


14/03/12

Full Warm Up-mobility, power drills streching etc

two sets of 5 20m sprints on the track(no access to the sled today)

Med Ball Throws with 3kg ball
Backward med ball throws x 8
Scooping throws x 8
forward overhead throws x 8
chest throw from knees x 8

Squat jump with 16kg dumbell 5 sets of 6 reps

Shoulder Series 1 x 1

Back Hypers:
47.5kg x 12
47.5kg x 12
47.5kg x 12
47.5kg x 12

Incline DB Bench:
30kg x 10
30kg x 10
30kg x 10
30kg x 10

DB Row
37.5kg x 10
37.5kg x 10
37.5kg x 10
37.5kg x 10

BB Curls:
30kg x 10
30kg x 10
30kg x 10
30kg x 10

DB Shrugs
50KG X 15
50KG X 15
50KG X 15
50KG X 15

Neck Rolls on mat
x 10
x 10
x 10
x 10

Rice Bucket
x 1min
x 1min

an hour of football practice in the PM

[JamieQB8]

2 sets of 10 60 meter tempo runs at 75% speed - 5 push ups between each rep

800 reps of ground based abs

Shoulder Mobility + Streching

[JamieQB8]

PBed at 110kg



Then again at 115kg



Full Warm Up-mobility, power drills streching etc

3 x 20m sprints with 10kg sled
5 x 20m sprints no sled

Med Ball Throws with 3kg ball
Backward med ball throws x 4
Scooping throws x 4
forward overhead throws x 4
chest throw from knees x 4

Squat jump with 16kg dumbell 5 sets of 6 reps

Shoulder Series 1 x 1

Bench Press(PB)
110kg x 1
115kg x 1
115kg x 1
115kg x 1

Squat(Still working on technique so keeping the weight low)
100kg x 3
100kg x 3
100kg x 3
110kg x 3
110kg x 3

Back Hypers:
47.5kg x 12
47.5kg x 12

Incline DB Bench:
32kg x 10
32kg x 10


BB Row
60kg x 10
60kg x 10

DB Curls
14kg x 12
14kg x 12

BB Shrugs
120KG x 12
120kg x 12

Neck Rolls on mat
x 10
x 10

2 hour football practice in the PM

[JamieQB8]

Deload Week(only deloading primary weights, keeping aux weights fairly heavy)


First of all we had a team circuit to do today and it was compulsory

it was basically like a crossfit session for 40min 3 12 min circuits (different weight exercises + sled pushs, plymetrics etc..)
with 2 min rest between each circuit

I just pretty much slacked as much as I could I used the session as an
extended warm up and then did my normal session just cutting down the
volume of everything

6 total 20m sled sprints with 10kg


6 of each med ball throw(Backward, Scooping, forward overhead, chest throw from knees)

no bench(bench press was in the circuit)

4x6 squats on 75kg

Shoulder Series x 1

Chin ups
bw x 8
bw x 8
bw x 8

Reverse Hypers
20kg x 12
20kg x 12
20kg x 12

Tricep Pulldowns
28kg x 12
28kg x 12

DB Curls
16kg x 8
16kg x 8
16kg x 10
16kg x 10


Edit: my scales are broken so I couldn't update my weight on the weekend

[JamieQB8]

2 sets of 10 60 meter tempo runs at 75% speed - 5 push ups between each rep

800 reps of ground based abs

Shoulder Mobility + Streching

[JamieQB8]

Full Warm Up-mobility, power drills streching etc

7 x 20m sprints with 10kg sled



Med Ball Throws with 3kg ball
lying chest throws x 12

Squat jump with 12kg dumbell 5 sets of 6 reps

Shoulder Series 1 x 1

No primary weights

Back Hypers:
45kg x 12
45kg x 12
45kg x 12

Incline DB Bench:
32kg x 10
32kg x 10
32kg x 10

DB Row
35kg x 10
35kg x 10
35kg x 10

DB Curls
16kg x 10
16kg x 10
16kg x 10

DB Shrugs
50KG x 12
50kg x 12
50kg x 12

Neck Rolls on mat
x 10
x 10

3 hour football practice in the PM

[JamieQB8]

Deload week plus felt tired today so had an easy session

tempo runs

7 x 60m tempo's with 5 push ups between reps

jump rope for around 20 mins

light core then icing knees/ankles



Evening Weight: 195 1/4

BF: 16.1 according to scales

[JamieQB8]

Been busy the last few days and havn't been able to update.

Im playing senior club american football this summer and we have a preseason game this sunday and then the season starts two weeks after

Im starting my In season training now

Speed work is eliminated completely while jumps and throws stay

I believe I can keep increasing strength and explosiveness during the season without comprimising game day performance



Todays Workout.

General Warm Up.


Power Clean
80kg x 6
80kg x 6
80kg x 6

Deadlift
110kg x 6
130kg x 6
130kg x 6
110kg x 6

Walking DB Lunges
20kg x 10
20kg x 10

DB rows superset with pull ups

DB rows
40kg x 10
40kg x 10
40kg x 10
Pull Ups
x 8
x 9
x 8

BB Shrugs superset with BB Curls

Shrugs
110kg x 12
130kg x 12
130kg x 12
130kg x 12
Curls
30kg x 10
30kg x 10
30kg x 10
30kg x 10

Neck Rolls
x10
x10

Shoulder Series 1 x 1

We then had a 30 pilates session with our physio


7 on 7 later in the day

[JamieQB8]

Morning Warm up(To be done 5-7 times per week depending on time available)

Straight after getting up and eating first meal(shake+oatmeal)
1km Run
500 reps of abs

Followed by morning contrast shower


Workout:
Tempo Runs
2 sets of 10 80m Runs at 75%



Shoulder Mobility+Streching

[JamieQB8]

Morning Weight: 190 1/4 lbs

Morning Warm up before class
1km run
500 reps of abs



Warm Up + Explosive movements
• 20 minutes of Bike
• 20-30 minutes of mobility and streching
• Backward Overhead Medicine Ball Throws and Chest Passes(3KG Med Ball) x 6 throws each with ~45 seconds of rest between throws.
• Kettlebell Squat Jumps x 4 sets x 3 repetitions with ~45 seconds of rest between reps.
• Clapping Push-Ups x 4 sets x 3 repetitions with ~45 seconds of rest between reps.


Shoulder Series 1 x 1

Weights

• Barbell Back Squat(65% of 1RM)
90kg x 5
90kg x 5
90kg x 5
90kg x 5

• Low Incline Dumbell Presses
30kg x 12
30kg x 12
30kg x 9..2

• Chest Supported Rows
60kg x 12
60kg x 12
60kg x 12

• Back Raises
45kg x 12
45kg x 12
45kg x 12

• Dumbell Curls
16kg x 12
16kg x 12
16kg x 12


Practice plus 7 on 7 in the evening

[JamieQB8]

No morning warm up due to late night practice on the previous day

Workout

• 5 minutes of easy jogging
• Power Drills - A skips, B skips, Butt kicks, Bounds, ankling
• Tempo Runs on Track 6 reps x 80 meters
(Stopped the tempo runs due to knee pain)

Jump Rope with a Tempo Style for 20 mins

around 300 reps of abs


Shoulder Mobility + Streching

[JamieQB8]

Morning Warm Up
1km run
250 reps of abs


Less Volume today due to a preseason game this sunday

Warm Up + Explosive movements
• 10 minutes of Bike
• 10-20 minutes of mobility + streching
• Backward Overhead Medicine Ball Throws and Chest Passes(3kg Med Ball) x 4 throws each with ~45 seconds of rest between throws.
• Kettlebell Squat Jumps x 3 sets x 3 repetitions with ~45 seconds of rest between Reps.
• Clapping Push-Ups x 3 sets x 3 repetitions with ~45 seconds of rest between Reps.

Shoulder Series 1 x 1

Weights

• Moderate Grip Bench Press
75kg x 12
80kg x 12

• Chest Supported Rows
60kg x 12(underhand)
60kg x 12(overhand)

• Back Raises
45kg x 12
47.5kg x 12

• Dumbell Curls
14kg x 15
14kg x 15