Well, as the log says I got 6 months to get myself shaped up for a shot at the spring tryouts. I am just trying out for an amateur team in Europe and have never played before so nothing crazy but I am hoping to have this log to keep me motivated over the cold dark winter. I have been training on / off (mostly off) for the past few years, never with any real goals besides staying moderately in shape and trying to nail a 500lb Deadlift (hit 450lb PR earlier this year at 225 lbs).
High level Requirements for Aussie Rules are:
135kg + Bench Press
15km Run over 90 minutes (100 sprints @ 20m / LSD tempo for the rest)
Explosive Jumping/Tackling Ability
High Level Speed/Agility
October to end of March Goals:
Bench Press
85kg x 3 ---> 135kg x 1
Power Clean
80kg x 1 ---> 100kg x 1
Football Pitch Tempo Sprints (laps, slow run down the long sides, sprint the short sides)
3 x 2 ---> 20 x 2
Trail Run LSD (1 lap is 2.4km moderate hilly/rocky)
1 ---> 6
Trail Run Timed (2.4km, same as above)
Never timed before ---> Sub 11:00
Strict Pullups
2 ---> 15
Bridge Progression (Convict Conditioning)
1st level ---> 10th level
Well those are the main goals, I will be happy with any other PR's I pick up along the way. Plan is to workout M/W/F gym, T/Th Field/Running Work, LSD Biking (25km round trip) to work 3x Weekly. Current weight is 102kg, would like to be around 95kg with the above Strength/Conditioning levels. Squatting will happen once a week, but depending on my right knee health(old injury that squatting aggrevates). I will divide the 6 months into two 3 month programs. Each program will be Timmermans 1 month buildup followed by Coach Bossi's program for 2 months. I am not going to worry about agility/plyo's until maybe the last the few weeks before the tryout, better just to get my conditioning/strength where it needs to be first.
Here we go!
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Results 1 to 5 of 5
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10-01-2013, 01:56 AM #1Wrestling Bears
- Join Date: Mar 2010
- Age: 41
- Posts: 135
- Rep Power: 194
31 year old giving Aussie Rules a shot...shapin up over winter for spring tryouts!
"Ask of yourself, what is the purpose of life, and if no answer is found then set for yourself high and mighty goals, for I can think of no better use of life than perishing in pursuit of the great and the impossible."
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10-01-2013, 01:59 AM #2Wrestling Bears
- Join Date: Mar 2010
- Age: 41
- Posts: 135
- Rep Power: 194
Tuesday Field/Running Work
3 x 2 Field Tempo Sprints
3 x Max Strict Pullups
2,2,2
Bridge Progression
Level 1 - 3 x 30
Foam Rolling / Stretching"Ask of yourself, what is the purpose of life, and if no answer is found then set for yourself high and mighty goals, for I can think of no better use of life than perishing in pursuit of the great and the impossible."
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10-01-2013, 06:30 AM #3Throbbing Member
- Join Date: Jan 2013
- Location: United States
- Posts: 28,310
- Rep Power: 272557
Cheers. I went out for my local mens rugby club for the first time at age 32 last fall. Conversely, that's what fit me back into lifting. keep up the good work.
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10-02-2013, 02:23 AM #4Wrestling Bears
- Join Date: Mar 2010
- Age: 41
- Posts: 135
- Rep Power: 194
Thanks brother! Yah man, 31, 32, we are still young =) When I think of old, I think of Laird Hamilton, and then I know I ain't got any excuse in hell.Originally Posted by jamalfudge
Gym Work
C2 Row Warmup - 2000m @ 2:15 pace
Flat DB Bench
20kg x 10
30kg x 10
40kg x 10
45kg x 10
40kg x 6
40kg x 10
40kg x 10
Power Clean
40kg x 5
47.5kg x 3
55kg x 1
47.5kg x 5
55kg x 3
62.5kg x 1
50kg x 5
57.5kg x 3
65kg x 1
Stretching x 10minutes"Ask of yourself, what is the purpose of life, and if no answer is found then set for yourself high and mighty goals, for I can think of no better use of life than perishing in pursuit of the great and the impossible."
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10-03-2013, 02:22 AM #5Wrestling Bears
- Join Date: Mar 2010
- Age: 41
- Posts: 135
- Rep Power: 194
Thursday Field/Running Work
4 x 2 Field Tempo Sprints
Max Pullups x 3
3(slight kip on 3),2,2
Bridge Progression
Lvl 2 - 20, 15, 15 (Need 3x40 to progress)
Foam rolling x 10 minutes"Ask of yourself, what is the purpose of life, and if no answer is found then set for yourself high and mighty goals, for I can think of no better use of life than perishing in pursuit of the great and the impossible."
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