The Australian's American Football Training Log

[JardmanOLB]

yes but o lifts are about getting the body in the right position... those positions load you like a spring... then explode... the 10kg bar of whatever you are doing becomes weightless as it travels up - then you just drop under... easy...

clean pulls etc will help...

i own a prowler and very rarely use it but dam its killer!!!

decent session there... some nice pulling...

Alright I'll record both weightless and a working set.

Does your prowler run smoothly on grass at the park?

14/3/13 Thursday

4x 10yd hill sprints

4x20yd sprints

6x L-cone drill
6x Pro agility (5,10,5)

10x40yd (20-30sec rest in between)

Decent session, felt a bit cumbersome on the agilities because my back is tight and sore from the deadlifts. Decided to make sure I could do the 10x40yd for the testing at the end of the month and it went well. It was absolutely bucketing down while I was training.

Finally get to front squat 2plate tomorrow..pretty excited. Just over two weeks until the trials...

[JardmanOLB]

15/3/13 Friday

5 mins on the bike
Foam rolling
Hip/Shoulder Mobility

Front Squats;
5x20
5x50
5x65
5x75
3x85
3x100
8x75

Bloody tiring.

Bench;
12x20
10x40
8x60
5x80
5x90
3x95
3x95

I'm finding bench so difficult..even 80 feels so heavy

Row;
8x40
5x60
5x75
4x87.5
8x75

Arnold Press (dumbells);
12x15kg
6x20kg
5x20kg
10x15kg

Dips; 3x8

Incline Dumbell Press;
10x20
8x27.5
6x27.5
8x20

Supersetted with 12.5kg dumbells curls (slow and steady)

3x Vertical cable flies ss with light lat pulldowns

Foam Rolling and Static Stretching

Quite a lot of volume in this session, was good and tired by the end...I think it is nearly time for a de-load week as my right hamstring is beginning to feel a bit iffy.

[scott_donald]

great front squatting and almost to 100kg on bench - cant complain really...

[JardmanOLB]

17/3/13 Sunday

Hip Mobility

3x20yd sprints
3x40yd sprints

5x L-cone drills
6x Pro agility (5,10,5)

Route running (mate was throwing)
Backwards pedalling and intercepting (LB work)

18/3/13 Monday

5 mins on the bike
Foam rolling
Hip/Shoulder mobility

Front squats;
5x20
5x50
5x65
5x75
5x85
5x100

The last 2 reps on 100kg were a battle but I got there.

Power cleans;
5x20
3x60
3x70
2x80
1x80

Wanted to do 3x80 on those last 2 sets but wasn't generating enough power.

Dumbell Bench Press;
8x20kg
8x30kg
5x40kg
5x40kg
8x30kg

Didn't feel like doing BB bench

Rack pulls (?) instead of rows;
8x20
8x60
6x80
6x100
5x120
4x130

Basically set the bar on supports at about knee height and through my hips forward and shrugged up - trying to be explosive.

Bulgarian split squats;
5x37.5 each hand
4x37.5
3x37.5

Foam rolling
Static stretching


My traps are dead at the moment from all the vertical pulling, mondays are always the workouts that fry me the most.

[scott_donald]

a couple great sessions there...

loving the sunday overall and then the fronts on the monday...

[JardmanOLB]

a couple great sessions there...

loving the sunday overall and then the fronts on the monday...

Cheers Scott! Only 2 weeks now and I'll find out if I get invited to the Aus team's camp..then to try and piece together the funds to get there.

[JardmanOLB]

19/3/13 Tuesday

Did a mostly plyo sesssion today.

Box Jumps;
3x5

Seated start Box Jumps;
3x3

Broad Jump technique practice

3x Bounding/A-skips

Then some work on 10yd dash, namely the start.

[JardmanOLB]

21/3/13 Wednesday

5 mins on the bike
Shoulder Mobility

OHP;
10x20
8x40
8x50
5x60
3x60
4x60

Not sure why I fail so hard at any upper body pressing..

Arnold Press;
10x15's
8x20
8x20
7x20

Chest Press Machine;
3x8 80kg

Lat pull down ss with Vertical cable flies;
3x12 on each

3xCircuit of Turkish get-ups (10kg), Russian twists and push ups on a bosu ball.

[scott_donald]

technique... drive hard and through... watch the elbows dont float...

[JardmanOLB]

technique... drive hard and through... watch the elbows dont float...

Will do next wednesday, cheers.

22/3/13 Friday

5 mins on the bike
Foam rolling
Hip/Shoulder Mobility

Front squats;
5x20
5x50
5x65
5x77.5
3x90
3x102.5
8x80

Too easy.

Dumbell bench press;
10x20
8x30
7x40
5x40
8x30

Rack pulls;
10x20
8x60
8x80
5x100
5x100

Dips; 3x8

Arnold Press ss Dumbell curls 3x8

Various core exercises that were recommended in one of the current posts in the general sports section.


Gonna go light this week, in preparation for the trial in 9 days.

[scott_donald]

so peaking nicely now then... looking good numbers wise...

[JardmanOLB]

24/3/13 Sunday

Couldn't sleep so I thought why not go get a workout in..with the gym to myself

Shoulder mobility warmup
15 pushups

Incline Dumbell Press;
10x15
12x20
10x30
10x30
8x30

Dumbell Rows;
10x20
10x30
10x30
10x30

Arnold Press ss Curls 3x10

Vertical Cable Flies ss Light lat pulldowns 3x15

[JardmanOLB]

26/3/13 Tuesday

Went to the park to work on my sprint technique a bit.

3x 15yd Hill sprint
3x15yd sprints
3x30yd sprints
2xPro agility (5,10,5)

Was going to do more agility work but the blisters on my two big toes are getting ridiculous.

[scott_donald]

dam how did you get bad blisters???

[SKHorne]

Keep us updated bro! Hows the speed and agility coming?