Santics soccer / fitness journal

**santic121** · 04-25-2012, 01:50 AM

23/04/12
Foot was in a bit of pain today, decent amount of bruising and swelling. didnt do anything today and just rested

24/04/12
Had training tonight, did some ball control work. foot was still tender so after 20mins of playing a small sided game i called it quits and helped the goal keepers out with their practice. running on it is fine now, just didnt want to risk anything.

25/04/12
Did nothing today as it is ANZAC day and nothing is open. just a bit of stretching and that was it.

**santic121** · 04-27-2012, 02:57 AM

26/04/12
Had training, did a bit of speed work and finished with a 6v6 attack vs defence. was a decent hit out. then spent another 30mins practicing some free kicks, starting to get some decent accuracy.

27/04/12
Was a rest day, didnt do anything, bit of stretching and some light body exercises.

**santic121** · 04-29-2012, 02:46 AM

28/04/12
Rest day in preparation for the game tomorrow. did some light stretching and that was about it

29/04/12
It poured down in the middle of the day and turned the pitch into a bit of a bog, we played fairly poorly in the first half, but we defended well from the back which was a positive. We improved in the second half after the coach vented how frustrated he was at us. We knocked in a goal after 10mins and started to take control, we knocked it around a bit better and stayed tight at the back. we scored twice more and stayed firm and ran out 3-0 victors. Was a pretty scrappy game, but the back four defended well and was up lifting

**santic121** · 05-01-2012, 04:59 AM

30/04/12
Didnt feel too bad today so went for a 3km walk in the afternoon. did a bit of light stretching and that was about it.

1/05/12
Had a light training session today, some easy ball work for 30min then shooting practice for another 30. Me and another guy then stayed back for awhile and practiced our set pieces a bit. still not hitting the ball how i want to, but hopefully with enough practice that will change.

**santic121** · 05-03-2012, 04:07 AM

02/05/12
Went for a 5km run, didn't push too hard and still managed to do it in 20min 30s.

03/05/12
Had training today and felt a bit lethargic, did some agility work and sprints and went pretty well, finished with a small sided game and played somewhat poorly. Play this weeks game on Saturday so i should be able to hit up the gym on Sunday which will be good

**santic121** · 05-05-2012, 07:52 PM

04/05/12
Didnt do much today, just some stretching and preparing for tomorrow

05/05/12
Game Day! First real test for the season playing against the grand final winners of this division last year. We started the game well and took the lead after 30mins through some good play on the wings. however they started to get more and more into the game and some desperate defending and excellent goal keeping saw us keep them out of our net as went into the sheds at half time with a slender lead. We knew that we would have to lift if we wanted to win this game and we started to talk a lot better in the second half and definitely had a much better structure to our team. we fought hard and after another 15mins we knocked in another goal to make it 2-0. From there we mostly shut up shop as the opponents fought hard, but ultimately didnt create any notable chances. The whistle sounded for full time which was a relief. was a hard fought win, and a very good result which sees us still atop of the table by 5 points after only 4 games with a perfect record.

**santic121** · 05-08-2012, 05:30 AM

06/05/12
Recovered from the game, feeling pretty sore today

07/05/12
Didnt do much today as uni is starting to get a bit hectic again. just some light stretching, ankle is still giving me a bit of trouble but nothing major

08/05/12
Had training today, was a fairly light session with some ball skills and finished with a 8v8 in a 30x30 square. Only trained for 90 mins but was still enjoyable

**santic121** · 05-10-2012, 04:51 AM

09/05/12
Felt pretty good today after the light training session on tuesday, didnt do any sort of physical work but got through 2 assignments for uni, so a productive day

10/05/12
Had training tonight. did a bit of ball work then combined reserves and first grade together and played a game for 45mins then finished with some shooting. wasn't overly difficult and ill more then likely hit the gym up tomorrow if i feel good.
Very pleased with how the season is progressing. we are undefeated for the season so far including all the preseason games. in the comp we have only conceded twice in 4 games which is a great effort. im starting to get a lot more comfortable with the back line and its starting to show.

**santic121** · 05-13-2012, 02:06 AM

11/05/12
Hit the gym up today as training was pretty easy. hate that im not doing this more but its hard to feel 100% for the game sometimes and i do have to listen to my body.
BP 70kg 5x5
OHP DB 20kg per hand 3x8
WG P/U 3x8
Dips 3x8
Then did ramping sets of dead lifts with two reps per set. worked up to 130kg and felt my form slipping as it was also the end of my workout so i decided to call it quits there. was a good hit out.

12/05/12
Had the day off everything today, just sat at home and rested, caught up on some much needed rest and relaxation.

13/05/12
Game Day: We played very poorly today, one of the worst games i have seen this club play in the 3 years i have been here. our midfield was non-existent. we missed chance after chance and defensively we where out of shape. we eventually lost 2-0 (they did score with 1min to go as we pushed for a result) but ultimately it was a very disappointing day. it was also the first soccer game i have lost in a touch over a year of competitions so that is also annoying. I wasnt the worst on the pitch, but we just lacked the energy and creativity that has seen us placed at the top of the table. im sure the training will be hard on tuesday and thursday and hopefully we will pick up the three points next week

**santic121** · 05-15-2012, 09:19 PM

14/05/12
Didnt do much today, feel like im starting to come down with the flu. hopefully its nothing

15/05/12
Had training today, felt alright for the start and we went for an intensive tempo run which i won. felt terrible and was light headed after it and came close to throwing up. started to feel a bit better as the night wore on but pretty sure the flu is starting to hit me.

16/05/12
Felt suprisingly good today, still a bit weak but i hit up the gym
BP 70kg 5x5
WG P/U 3x8
Rows 70kg 3x8
Dips 3x8
OHP 17.5kg each hand (did this last and i struggled)

didnt lose any strength today which was a pleasent suprise considering how i have been feeling lately.

**santic121** · 05-18-2012, 05:16 AM

17/05/12
Still feeling the affects of the flu today at training, we did some sprints and then played a 8v8 in a 30x30 square which was good, my passing is definitely starting to improve, as is my touch with the ball. so fingers crossed it just gets better from there.

18/05/12
Have soccer tomorrow so didnt do anything today, right leg is a bit stiff from sprints but thats about it. feeling a hell of a lot better, pretty sure the flu has passed me now. starting to get pumped for the game.

**santic121** · 05-21-2012, 07:47 PM

19/05/12
Game Day! After comming off our first lose of the season we need to get back into winning ways. We started the first half brightly and we where rock solid at the back. we spurned a couple of chances and really should have taken the lead on numerous occasions. however we went to the break with the scores still locked at 0-0. It was a tough game but we where playing well and just needed to start hitting the back of the net. the second half started similar to that of the first and we burned chance after chance. Finally a long diagonal cross from yours truely found the feet of our striker unmarked on the 18 and we finally scored. The last 10minutes where made even more interesting with a substitute coming onto the field and getting sent off 5 minutes later for being an idiot. However we stayed resolute at the back and ran out 1-0 winners. Solid game from myself, got a clean sheet and an assist.

20/05/12
Went out on saturday night and drank a lot. woke up and just moped around all day as my head and body where both quite sore.

21/05/12
Didnt do anything today as im still a bit sore from soccer, and uni is hitting crunch time.

**santic121** · 05-25-2012, 01:19 AM

22/05/12
Had training tonight, where we played a small sided game with full size goals set up at both ends. was very enjoyable and i hit some great long distance shots. starting to get my eye in with those and people are telling me to back myself when i get into those situations which is great to hear.

23/05/12
Didnt do anything today. spent it all at uni doing a large group assignment.

24/05/12
Had training tonight and i was pretty lackluster. no one really trained well but it picked up a bit at the end.

25/05/12
Just did some basic stretching and relaxed after work.

**santic121** · 05-27-2012, 03:49 AM

26/05/12
Was a rest day today, didnt do a whole lot. bit of light stretching and that was it.

27/05/12
Game Day! Top of the table clash today. we started very brightly and looked very sharp and finally scored a goal half way through the first half. They started to up their game but we held firm and went into the halftime break with the score still at 1-0. The second half again started brightly for us, despite some horrible officiating from the linesman we eventually scored another goal. We had numerous other chances and missed quite a 1vs1's again. they eventually scored a cracker of a goal and we started to panic a little bit. however we held firm and eventually won 2-1. a great result away from home against the people coming 2nd. It also means that our fantastic start to the season continues with 6 wins from 7 games.

Also have a very large grass burn on my leg from the pitch

**santic121** · 05-27-2012, 11:17 PM

Hope my grass burn scabs over before training tomorrow night. otherwise its going to be painful.

**santic121** · 05-29-2012, 04:53 AM

28/05/12
Woke up very sore today from the tough game on the weekend on a hard game. didnt do anything except some light stretching.

29/05/12
Still sore from soccer, especially behind my right knee and of course my lovely grass burn. did all the ball work stuff at training for an hour but had to sit out the last little bit when we jumped into a game as i didnt want to do any more damage. decent hit out, and im hoping i wake up tomorrow feeling fresher.

**santic121** · 05-31-2012, 05:25 AM

30/05/12
Didnt do much today, woke up and was tired all day.

31/05/12
Had training tonight and my leg is a lot better. strapped it up with a large bandaid type thing and trained well. had a small sided possesion game and some shooting. closed down well and was passing and beating players with ease tonight which was good. my dribbling form is finally starting to come back. shot fairly well tonight as well, hit a couple of screamers and a very cheeky chip from the 18. was a good session and my body is feeling pretty good as well. looking forward to the weekend.

**AlexisAllen** · 05-31-2012, 06:48 AM

Hello friends,

Faithfully maintaining your journal will demonstrate commitment to your fitness program and keep you motivated to succeed. This daily act of devotion to your health will convince your brain of the importance of staying focused on your goal.

Food cravings, hunger, chewing, swallowing, digesting and exercising are all functions controlled by the brain. The brain also dominates emotional responses like sadness and depression, as well as happiness and contentment. Although the brain has no eyes to see or ears to hear, it is responsible for how we interpret every bit of stimuli in our lives.

Regards
Alexis Allen

**sjambo** · 06-02-2012, 10:18 AM

Hey! I play centre back for my team(kids soccer)
This year I didn't play much(mainly because I was one of the younger ones, we play to age groups together)
Next season I wil,l unless I get injured, start most games.
I have got pretty good stamina, I'm tall, and quite strong.
I have always been quite slow. I have got a lot faster over years, but I feel that I have to be faster for next season.
I would also like to become stronger so I can win the ball better against big players aswell.

Any suggestions or tips? Some generelle tips if any come to mind about playing centre back would be nice.

**santic121** · 06-03-2012, 09:09 PM

If your stamina base is already pretty good i wouldn't focus to much on that. I would definitely suggest you start hitting the gym and doing explosive lifts as they help a lot with initial speed, strength and vertical jump.

Squats, Cleans and Dead lifts should be the main focus of your training at the gym. A bit of shoulder and chest work will also be needed to hold off players in the box a bit better, bit it wont be overly needed.

When at the ground, other then your basic skills, focus on sprints and agility as they play a very large role as a centre back.

**santic121** · 06-03-2012, 09:15 PM

01/06/12
Just had work today, didnt do a whole lot, went out for a couple of drinks afterwards.

02/06/12
It pretty much rained all day and looks like soccer will be called off tomorrow. pretty devasted about that. did some stretching and that was about it.

03/06/12
As expected the rain meant that the match was called off. Found out that the guys coming second had a lose so we are still 5 points clear with everyone having played the same amount of games which is pretty awesome.

04/06/12
Just went for a quick run and that was about it. just a brief 5k.

**santic121** · 06-05-2012, 07:37 AM

05/06/12
Training was called off due to very bad weather, so we hit the gym and did a spin class. was a great hit out and everybody enjoyed themselves. Thought it would be harder, but i imagine i will be quite sore tomorrow when i wake up.

**santic121** · 06-11-2012, 06:36 PM

Havnt updated in a little while so this will be a bit of a long post.

06/06/12
Had a rest day today, it was pouring down so i just studied for my exams

07/06/12
Despite the bad weather, we still had training. We did about an hours worth of sprints, i was feeling good towards the end my groin started to get very tight so i stopped.

08/06/12
Woke up pretty sore from the sprints, did some stretching and had a spa bath and felt good after it.

09/06/12
Game Day: It was another top of the table clash. We started well and it was a very tense game, however 30mins into the match i pulled my groin and had to leave the pitch. i was pretty devastated about this, as i have put so much effort into getting into first grade only to have an injury possibly ruin that. Got told by the physio to Ice it and rest it, and that's pretty much it.

10/06/12
Groin is still giving my grief, wont be training on tuesday, but i still have hopes that it will be right for the weekend. havnt missed a match in over 3 years and i want that to continue.

11/06/12
Groin is still sore, but starting to feel a bit better. can move without much problem and stairs are no longer my mortal enemy.

**santic121** · 06-14-2012, 05:45 AM

12/06/12
Training was called off due to the rain, groin still very sore.

13/06/12
Studying for my exams which finish tomorrow, no training.

14/06/12
Coach made the call to rest me for the weekend due to my groin. definitely the best thing for it to fully rest. I hope it sorts it self out by next weekend.

**santic121** · 06-17-2012, 07:15 PM

15/06/12
Still just resting my groin, getting sick and tired of not doing anything

16/06/12
Did some BW upper body stuff but that was it.

17/06/12
Recovered from saturday night, and the game was called off due to rain so i dont miss the match. Groin is feeling a lot better

**santic121** · 06-19-2012, 05:23 AM

18/06/12
Hit the gym up today for a decent upper body sesh.

OHP 3x8 20kg DB
I/BP 3x8 25kg DB
W/PU 3x8
Tricep pulldowns 3x8

19/06/12
Had training tonight, went down and did a good warm up, groin felt good going in a straight line. however as soon as we hopped into a small sided game it became apparent that i couldnt move side to side. So i get to have another week on the sideline. spitting chips about it.

**santic121** · 06-20-2012, 01:04 AM

Figured since i wont be doing any lower body work for the next week at least, gives me a small window to improve my upper body strength which has been lacking recently. So went down to the gym today and had another good session

BP 70kg 3x5
BP 60kg 2x5
OHP 17.5kg DB 3x8
W/PU 3x8
Dips 3x8
Bent over Row 60kg 3x8

Solid session, will hit up the gym on friday, sunday, monday and wednesday next week. Will look to add bump up to 75kg BP 5x5 and 22.5kg OHP 3x8. If i can hit those in the short time off my other training i will be happy.

**santic121** · 06-23-2012, 06:16 AM

21/06/12
Rested today, didnt do a whole lot.

22/06/12
Got called in early to work which ruined my plans for the gym today, bit dissappointed about that, but did like the extra couple of bucks it gave me

23/06/12
Hit the gym up today to make up for missing it on friday

BP 70kg 5x5
OHP 17.5kg DB 3x8
W/PU 3x8
Rows 77kg 3x8

Hit the rows first today and got a new pb since i normally do them last. was a good session

**santic121** · 06-24-2012, 07:28 PM

24/06/12
Went down and watched the boys play soccer, hate being on the sideline but at least we got a win.

25/06/12
Going to attempt to train tomorrow, so skipping the gym, doing some stretching and hoping that the groin holds up

**santic121** · 06-29-2012, 07:59 PM

26/06/12
Had training today, we did some light running and a lot of stretching and the groin is feeling good

27/06/12
Didnt do a lot today, mostly stretching

28/06/12
Had a solid session of ball work and some quick shuttles and the groin is feeling great, no problems with it from the session and im looking ready for the weekend

29/06/12
Went for a slow jog today, only 3km to loosen up. felt good

30/06/12
The game was called off again due to the poor weather we have had. bit frustrated about it.

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