Football training log

[TheProgressiveOne]

Heavy lifting is back!

How was the grip strength on the dead brah?

Did you ask Kade how his jaw was lol?
You should get info on current AFL weights programs off him!!!

Yeah seeing how it goes, low volume, high weight

No I forgot to mention that one

Yeah I asked him before but he mentioned that he does a different program to most of them..

I learnt a couple of good ones on the weekend from PT's I asked...

Twisting lunges
Exactly how they sound

Burpees with dumbell deads on the way up

Burpees with with a pullup at the end of each one

Bulgarian split squats



I will know a lot more once Tony and I sit down for a chat about my new program, just making sure my shoulder is better before we do it

[carnage1985]

Definately all revolves around explosive power.

The pound for pound power with minimal bodyfat.

It's a fine line to train that specifically for 'amateur' footy.

Might stick to weights for strength & use my cardio for power in a few months.
I started my jump program but it co-incided with my attempt to bulk - now I have my cycle for bulk/cut & playing footy in order I will be having a proper crack at the vert jump program along with short sprints.

How good would it be to play AFL - fulltime conditioning / recovery.
So jelly of professional sportsman lifestyle.
Will give my future kids every oppurtunity to suceed!!
inb4 overbearing dad lol

[Pervy]

How good would it be to play AFL - fulltime conditioning / recovery.
So jelly of professional sportsman lifestyle.
Will give my future kids every oppurtunity to suceed!!
inb4 overbearing dad lol

No joke, it would be so good. Those boys have the life.

[TheProgressiveOne]

It's a fine line to train that specifically for 'amateur' footy.

So jelly of professional sportsman lifestyle.

Yeah true....it's a lot more physical than in the AFL as far as biffo goes (skills aren't as clean and a lot more ball on the ground)

Which is why I want to keep some of my size!

So jelly also!!!


@pervy: welcome brah

[Pervy]

I've been subbed since day 1, just been lurking

[ozziefitchick]

Were you doing the split squats with weights or? jelly as I can't do them yet, in a few weeks! In the meantime..don't get a better ass then me or there will be problems.
:}

edit: Oh hai Pervy!

[scott_donald]

solids stuff... glad you liked the bss...

[TheProgressiveOne]

@ pervy: good stuff man

@Ozfit: hahah ur ass is safe im fat remember

I used weight for the last few sets, but you don't need much at all, especially when just learning the movement...

Can't wait to do them again on Sunday

@scott: thanks dude, slowly getting better and rehabbing exercises twice a day!

14-9-12

Deep Hack squats ss seat calf raise
5 x 60 ss 15 x 20
5 x 70 ss 15 x 20
5 x 70 ss 15 x 20
5 x 70 ss 15 x 20
5 x 80 ss 15 x 20

Glute ham raise ss 30" box jumps
12 ss 12
12 ss 12
12 ss 12
12 ss 10 (added 1" to the box)

SL Kettlebell Romanians
10 x 10
10 x 10
10 x 12
10 x 12

Comments
Great session! A mix of heavy stuff with hacks and then explosive for the rest of the session..
The Romanians were awesome for balance and I think I will be keeping them in my routine for football reasons..

Box jumps were easy and I need a higher box now..(or just add more plates)

Smashing the Glute hams aswell..will start puttin my hands on my head or more resistance!

[scott_donald]

looking good... i cant stand doing single leg stuff like that...

[TheProgressiveOne]

looking good... i cant stand doing single leg stuff like that...

It's great for balance man!

Thanks

[carnage1985]

With the box jumps if you added weight woud you use DB or plate?

[TheProgressiveOne]

With the box jumps if you added weight woud you use DB or plate?

I wouldn't add weight at this stage, I'd try and jump higher I reakon...?

I reakon I might try squat jumps in the next few weeks ay..especially on the hack squat machine

[TheProgressiveOne]

17-9-12

Deads
5 x 140
5 x 150
2 x 160

CG cable row
15 x 100
10 x 120
8 x 140
8 x 160
10 x 140

Seated DB curls ss Standing Pull Downs
10 x 10 ss 10 x 35
10 x 12.5 ss 10 x 35
10 x 12.5 ss 10 x 35
10 x 12.5 ss 10 x 35

Rack Pulls
10 x 100
10 x 140
8 x 170
8 x 180

Hypers ss bb reverse curls
15
12 ss 10 x 25
12 ss 10 x 25

Comments
Was going to just do stiff leg dead lifts but during the warmup I got a bit ancy for regular deads...

And I absolutely smashed them..last week I was happy to get 1 x 150 (knew I had a bit more in the tank) but to get 5 is great..

The 160 also flew up! If I used my straps I could've got 160 x 5 easy...

First time doing rack pulls too..I did them above the knee (just) an they felt good..

Upper back is still super pumped 2 hours later!


Rack pull video for form check, may aswell post it here

[TheProgressiveOne]

17-9-12

Sprinting and agility work

1.2km fast jog down to track
2 minute warmup

Figure 8 agility drill (4 cones in a square and running around them in a pattern):

5 reps with 15 second break in between runs
Rest 2 mins
5 reps with 15 second break in between runs
Rest 2 mins
5 reps with 15 second break in between runs

Sprinting randomly
500m of random whatever I felt like til I was finished..

10 minute walk home

Comments
Nice session to finish off the day..I'm fairly buggered now, had a nice big dinner and nutrition was spot on today. No cheating which is great..

As long as i have my meals prepared and it's things I like to eat then I'm fine and no cheating happens!!

[scott_donald]

witht he agility i would do them full recovery to get the benefit of motor control then later maybe do them for fatigue and motor control....

looking good lately... deload week for me and bored silly right now on lunch break but needed the break...

[TheProgressiveOne]

witht he agility i would do them full recovery to get the benefit of motor control then later maybe do them for fatigue and motor control....

looking good lately... deload week for me and bored silly right now on lunch break but needed the break...

Ahh ok, i understand...

So maybe do 10 sprints with agility work (est recovery 1 minute) so all up that may take 12-15 mins..

Then do some fatigue stuff later on?

Thanks man, I'm trying to mix it up but it's difficult with this shoulder...once it's better I will smash it so hard! 200kg deadlifts easy comin up man!

Haha deloads suck...I don't take enough of them..although I just had a week off weights so it's all good!

How was ur weekend??

[scott_donald]

Ahh ok, i understand...

So maybe do 10 sprints with agility work (est recovery 1 minute) so all up that may take 12-15 mins..

Then do some fatigue stuff later on?

Thanks man, I'm trying to mix it up but it's difficult with this shoulder...once it's better I will smash it so hard! 200kg deadlifts easy comin up man!

Haha deloads suck...I don't take enough of them..although I just had a week off weights so it's all good!

How was ur weekend??

weeked n was good but severe lack of sleep!!! golf nights out but my under 16 team lost to a better team so lots to work on with them...

yep... think of things as -

agility work full recovery

acceleration work full recovery

top speed work full recovery

speed endurance limited recovery

[TheProgressiveOne]

With my football I will always be on the move and need a lot of endurance....

However i want to be really quick over 20m....

Can i haz both?

[scott_donald]

With my football I will always be on the move and need a lot of endurance....

However i want to be really quick over 20m....

Can i haz both?

easy...

[TheProgressiveOne]

easy...

What's the best way to build endurance then? I'm going to do a lot of interval running stuff, my mate, Carnage, recommended it..

[scott_donald]

What's the best way to build endurance then? I'm going to do a lot of interval running stuff, my mate, Carnage, recommended it..

do you not read my running sessions???

[TheProgressiveOne]

do you not read my running sessions???

Of course I do.

You're an advanced athlete and I have no idea what your goals are..........

Yo also don't provide explanations on why you do certain things or what the benefits of them are

[scott_donald]

Of course I do.

You're an advanced athlete and I have no idea what your goals are..........

Yo also don't provide explanations on why you do certain things or what the benefits of them are

OK - start back at work soon so this will be fast -

speed work is cns intensive

Agility work is motor intenive - learning motions to make automatic

in a 5 day week -

speed endurance
top speed
speed endurance
acceleration/agility
speed endurance

now that is just an example... with speed endurance as priority... personally get the heavy leg work done on the 100% effort days so allow recovery with the speed endurance sessions...

[TheProgressiveOne]

OK - start back at work soon so this will be fast -

speed work is cns intensive

Agility work is motor intenive - learning motions to make automatic

in a 5 day week -

speed endurance
top speed
speed endurance
acceleration/agility
speed endurance

now that is just an example... with speed endurance as priority... personally get the heavy leg work done on the 100% effort days so allow recovery with the speed endurance sessions...

Ahh I see.

Can u help wit something with only 2-3 days a week running..?

[scott_donald]

hmmm

so list the 5 in importance...

[TheProgressiveOne]

hmmm

so list the 5 in importance...

1. Speed Endurance (need to play 4 x 25minute quarters)

2. Agility (want to turn corners quickly)

3. Top Speed (I'm not too bad at this part)


........

[TheProgressiveOne]

19-9-12

twisting lunges ss close grip cable row
20 ss 10 x 120
20 ss 10 x 140
50 ss 8 x 160
20 x 10 ss 10 x 140
20 x 10 ss 10 x 140

Tricep push downs ss machine dips
10 x 35 ss 10 x 60
10 x 35 ss 10 x 60
10 x 35 ss 10 x 60
10 x 35 ss 8 x 60

Bulgarian split squats ss db presses
20 ss 15 x 10
20 ss 20 x 10 (+left arm curls)
20 ss 20 x 10 (+left arm curls)
20 x 5 ss 20 x 10 (+left arm curls)


Comments:
And I am wrecked!!!!
Feeling good and working some of the stabilizers by using lower weight (which I'm not used to)

Triceps were pumped as fuark!!

[carnage1985]

Nice brah

I need to google this Bulgarian split squats...

[TheProgressiveOne]

Nice brah

I need to google this Bulgarian split squats...

Yeah for sure brah they are the best....

[carnage1985]

Yeah for sure brah they are the best....

Ahhh ok like a stationary lunge??
Where do you feel it most?
Glutesy??