as long as you get the reps in and your form isn't drastically changed then its all good...
i would do the ladder work first though... almost a warm up and it helps your body learnt the patterns whilst fresh...
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Went to Jacobs Ladder, a series of ~260 stairs. Went hard and fast on the long straights and walked the other parts. Legs have never felt so weak and jelly, I did it 3 times in 35C heat.
Here are some pictures of it, it has a nice view of the river and esplanade too.
reminds me of a place in Calgary - where folk run in the summer...
whats perth like to live in then??? i may be visiting this summer...
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Id love to go to Calgary..but in the winter, to ski lol.
Perth is a great place to live, but not a great tourist destination, unless you like spending all your time at the beach. If you plan on coming for a week or more I would suggest checking out the south of Western Australia for the vineyards, cheese factory, chocolate factory, beaches and forest walks etc. Namely Margaret River and Yallingup.
Do you mean summer in the UK? Because it is summer here currently.
Id love to go to Calgary..but in the winter, to ski lol.
Perth is a great place to live, but not a great tourist destination, unless you like spending all your time at the beach. If you plan on coming for a week or more I would suggest checking out the south of Western Australia for the vineyards, cheese factory, chocolate factory, beaches and forest walks etc. Namely Margaret River and Yallingup.
Do you mean summer in the UK? Because it is summer here currently.
i have a few friends in perth... and adelaide..
i am thinking of coming to visit in your winter to see what the place is like... mid june to mid august...
i am thinking 4 weeks adelaide then 4 weeks perth.... with a visit to melbourne in there...
Never skied Calgary... but love it in the summer...
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Hahahah your mates live in the backwater/boring cities! Melbourne is good for its bars/restaurants/nightlife. Our winters are very mild to what you would experience so I'm sure you would still have a good time here.
24/1/13 Thursday
Stretches and warmups.
All done with 20kg Vest on.
3xAgility ladder sets, done with ankle resistance bands (Hops, 3 step, 4 step, Hip twists etc)
3x10 Box Jumps
2x8 Step ups with calf raise, each leg
A good workout, wearing 20kg of deadweight tires me out fast but I feel like my feet are getting quicker and my legs are springier, doing some box jumps after I took the vest off was fun lol.
Hopefully I'm running faster when my cast comes off, will measure my 40 yards again when its off.
Did an Australia day workout...not that it would count for much with how much I drank and ate.
Stretches and warmups
All performed with 20kg vest on
3xAgility ladder sets
1x8 Box Jumps
1x6 Squat Jumps
1x6 Lunge Jumps
2x8 Steps Ups with calf raise at the top (each leg)
Here's a short video of me going through the agility ladder twice. Need to get the arms going more and in a less superficial manner. Don't have a big grotty cast anymore, got a small little form fitting plastic one.
Any suggestions are welcome.
Last edited by scott_donald; 01-27-2013 at 10:01 AM.
i wouldnt have done them with your vest on... so jealous of your weather...
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Nice footwork for bro, especially for a big man. Keep hearing news about australias crazy weather, looks like its not affecting you too much? One minute there were forest fires, next flash floods. Insane
Thanks man. I live in Perth in Western Australia, we don't seem to get any extreme weather like over in the east, Queensland has been flooded pretty badly quite frequently now and New South Wales gets some of the nastiest bush fires, the stories you hear coming out of there are chilling.
Yeah I figure it will keep me used to having extra weight on while I'm going through the offseason but also it will encourage my muscles to work with 10-20kg of deadweight extra so when I do testing I'll hopefully be faster coz I won't be doing it with the extra weight. I'm not sure the aim of the ladder game is to have your eyes up, I can understand why you say to keep them up but the youtube videos I looked at didn't have people looking forward.
28/1/13 Monday
Legs session in the gym.
5 minutes on the bike
Stretches
Front Squats;
8x20kg
8x40kg
5x60kg
5x80kg
5x90kg
3x97.5kg
2x97.5kg
3xSuperset of quad machine raises (max weight) and hip flexor raises (75% max weight)
3xBridges or planks (1:45, 1:00, 1:00)
3x12 Back extensions with 10kg MedBall
Stretches
A decent session, am happy that I can do front squats, obviously just supporting them on my shoulders due to my thumb, not holding the power in power clean form.
You can have our weather man, I'm over this heat, pretty sure we've got a week of 35+ degrees.
chatting to friend moaning how cold it is in adelaide... even their 20 would do me!!!
just as stuff like that you want o be yo... learn the patterns and how to move your body naturally... or do conditioning with the belt separate...
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I'm not sure the aim of the ladder game is to have your eyes up, I can understand why you say to keep them up but the youtube videos I looked at didn't have people looking forward.
If you want to develop footwork for the sake of developing footwork then maybe not but youre an athlete so you want to have your head up. If you kept your head down during practice strength/assistant coaches would slap you in the head.
WR's but check out their head positions. Eyes are down as little as possible
Your problem is eyes down the whole time and head down the whole time. Head should always be up and eyes should only be down when taking a mental snapshot.
Been out for a few days coz of a fever, which I think was brought on due to a stomach bug.
3/2/13 Sunday
5 mins on the bike
Stretches - Started doing some shoulder rotation stretches, going to keep at them coz I'm sick of having injured rotators.
Dynamic Stretches - Hi Knees, butt kicks, carioca, high kicks
3x5 Box Jumps
Front squats:
8x20
5x60
5x80
5x80
5x80
Back Squats:
8x20
5x60
5x60
(Was just trying to test my flexibility for back squats, feels pretty off.)
Stomach feels like **** so I left after doing those, I also felt weak as **** doing the FS, should be able to do 80 easy but I guess the flu and the fact I haven't been eating normally has cut into my strength for a bit, should be back to normal next week.
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you probably have crappy hip mobility and a tight lower back. probably lower cross syndrome. drop back squats for now IMO, work flexibility/mobility and focus on front squat.
Scott I feel like I am not sitting back into it enough, as in my torso is too close to my knees at the bottom of the lift.
how do you initiate the squat???
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you probably have crappy hip mobility and a tight lower back. probably lower cross syndrome. drop back squats for now IMO, work flexibility/mobility and focus on front squat.
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