Monday, March 30th
2km run
Push ups 20, 15,10,10,10
Decline push up 10, 10, 10, 10
Tuesday, March 31st
2,5 km jog
4x5 chin ups
I have not been doing much the past 2 weeks. Some kind of boredom and depression has hit me.
I have been trying to run 2x per week for some general health. So since March till now I have like 6 runs x 2.5-3km jogs, very few chin up sets.
A lot has been going on lately. We took 30% salary cuts. There were about 25% staff cuts and the worst part is that they have been firing people every day, so you have no clue if you are surviving the next day. On top of that my car has been visiting the service for maintenance and some repairs lately.
I think I will do better with the current mental state if I log more often and try to work out. At least I will have a goal.
March 20, Monday upper body
Chins 4x4
Cluster A x4
Push ups x 12
One hand OHP 10kg dumbbell x 12
Biceps curls 10kg dumbbell x 12
Behind the head triceps curl x 8
Cluster B x 3
Diamond push ups x 8
Lateral rises x 8
Hammer curl x 8
Cluster C x2
Incline push ups x 10
Some weird exercice I came up with x8
(It is like down to up fly on a cross over but done with 1 hand and dumbells, targeting the upper chest)
In
Tuesday, April 22nd
3km jog
I decided to log again.
It is off season already for our semi-pro league. Games were rushed due to Covid. I had a piss poor season, after transitioning from full amateur to semi-pro league. In 9 games, I appeared only 3 for a total of 90 minutes. Needless to say I am frustrated and confidence is low.
I decided to up my physical form in a long off season so I can surprise everyone and get a starting spot in the team.
We will be starting in March. So there are almost 14 weeks to prepare. I would like also to move from a central defender position to defensive midfielder as there is less competition for the starting spot and I can always be used as a central defender if needed.
I suffered some shin splints and minor calf injures, but they are okay now.
Here is the long plan
4 weeks of pre conditioning - I have missed a lot of gym work
Objectives
- hypertrophy simple fullbody workouts
- endurance work - LiSS and lactate treshold running
- mobility - simple stretching
- coordination - simple sprinting technique and plyos trained focus on landing and improving the ankle strength so further shin splints and calf injures are prevented.
Then I will have a General Preparation for 6 weeks, which will be almost the same separated in two blocks.
Strenght will be focused again on hypertrophy, but I will add/replace with more complex movement which will be full body oriented.
Running will be focused on aerobic power.
Last block will be Sport Specific.
With more explosive strength training, introducing more power runs and speed training.
Starting today.
Monday 09.11.2020 - pre conditioning
6 side game - it is in an official amateur game, it is very competitive. Our team, is the semi pro team without the professional players and we are actually standing 4th and will be playing against the 3rd. I will probably log only 20 mins.
6 side games I will note as cardio and agility work. There are a lot of turns in these games, so they are excellent on improving the agility. I will try to have at least one per game.
I did log only 15 minutes yesterday. We lost the game and I had very little contribution. I would not call it a cardio, more like a dynamic stretching and agility work out, due to the many turns one does in a small pitch game.
Anyway today I am doing some full body hypertrophy work in the gym and a short treshold run.
10.11.2020 Tuesday
So I hit the gym from the first time in awhile.
There is a reason I called this phase pre-conditioning.
I am in a very bad place physically.
The goal here is to take it easy, be consistent and recover some fitness.
Squat - 3x8x60kg
Incline Bench - 3x10x40 kg SS with Cable Trunk Rotation - 3x10x12.5kg
Cable Rows - 3x10x50 kg ss with Cable Hip Adduction - 3x8x10kg
Lactic Threshold Running - 16.5min at 9th speed - 2.5km total
Pretty easy work out, some shin pain by the end, but I should be fine.
11.11.2020 Wednesday
30 mins LISS
It was during the lunch break at work.
I am really happy I found the motivation to pull this off.
12.11.2020 Thursday
Workout B
Lat Pull Downs - 3x8x60 kg ss with Cable Hip Adduction 3x8x10 kg
Military Press 3x8x30 kg ss with Paloff Press 3 sets
RDL - 2x8x70 kg
DL 5x80 kg
Lactic Threshold running - 5 mins at 9, 5 mins at 9.5, 5 mins at 10 for a total of 2.4 km in 15 mins
14.11.2020 Saturday
6x6 small sided game non competitive
it was a good friendly game, tried to run as much as possible, do lots of turns and practice some technique
15.11.2020 Sunday
Workout A1
Warm up with a bike for 5 min
long stretching session
Truster - 3x8x30 kg
Circuit 1:
split squats - 3x8x10 kg dumbbells
lat rise - 3x8x10 kg dumbells
biceps dumbbells curls - 3x10x10 kg
Circuit 2:
Bench Press - 3x8x50kg
single leg pogo jumps - 3 sets per leg
single leg standing calf rises - 3x8x40kg
Cable Rows - 3x8x50kg SS plank
Threshold Run - 20min at 9 + 200m at 10 for a total of 3.2km (2 miles) and 22 mins of running
This was a pretty long and good workout.
First time I do some pogo jumps and adding jumps in my workouts. Obviously I am hilarious, but it is a start.
Lifts were easy.
This week was very good as a starting week.
Lifting was easy and it was a warm up week, next week it will not be much harder. I am working on consistency - taking it slow and easy.
Running was very hard:
- 3 Threshold runs and reached my goal of 20 mins at 9, which is great - I have now a decent base to work with here
- One LISS workout for 30 mins during a lunch break at work - I am proud of myself I had the motivation to pull this off.
- 1 non competitive small sided game where I felt good and 1/4 competitive small sided game
Basically this week was a blast. Very active, did not miss a single workout, even did some extra non planned work. If I keep it up I will be in a good place for 4 weeks, where I will start the major work.
16.11.2020 Monday
20 mins 6x6 small sided competitive game
17.11.2020 Tuesday
5 min warm up on bike
Lat Pull Downs - 3x8x65 kg SS Cable Hip Abduction - 3x10x10kg
Military Press - 3x8x35 kg SS Cable Paloff Press - 3x8x20kg
RDL - 2x8x70kg + DL - 1x5x90 KG SS - Plyo Foot Switch on a box - 3x20
Threshold Run - 3.2 km for 20 minutes - mostly at 9.5 and some at 10.5 speed on the threadmil
21.11.2020 Saturday
Took a few days off due to pain in the shins and had some personal issues
Quad Hypertrophy work
Warm up on a bike - 5 mins
Some static stretching and dynamic leg warm up
Squats - 3x8x70 kg SS Plyo Foot Switch on a box - 3x20 sec
Walking Lunge - 3 x 10 per leg x 10 kg
Leg Press - 3 x 10 x 100kg
Quad Curls - 3 x 10 x 40 kg - 1 second holds at the top and controlled negative
SS with single leg standing calf rises - 3x8x35 kg - slow and controlled, working on ankle strength
Threshold run - 8 mins at 10 - felt something was wrong so I decided to quit at the 8 minute. My breath was all over the place and I had some abdominal pain
22.11.2020 Sunday
Warm up 5 mins at the stationary bike
Some static warm up
Hamstring work
RDL 2x10x70kg + DL 5x90 ss Jump rope 5x20 sec
Hamstring curls 3x10x65 kg ss addiminal machine - 3x10x50 kg
Hyperextensions 3x10xbodyweight ss abdominal machine 3x10x50 kg
Circuit:
lateral lunges - 2x5per side with 24kg kettlebell + 10 per side body weight
Kettlebell swings 3x15x24 kg
Decline crunches 3x10
10 mins lower body stretching.
Treshold run 10 mins at 10km/h - there is a small mental block at 10km/h, I m not sure what it is.but at 9.5 I was doing really well
PM workout 6x6 small sided non competitive
Almost a great week. There was a small pause mid week, but I was able to catch up at the weekend.
There are concerns with the new speed for threshold running. I will try to catch up next week.
Next week I will continue with the hypertrophy heavy work, since I am working from home and have the time to hit the gym more often.
23.11.2020 Monday - week 3 of preconditioning block - Chest Day
Warm up 5 mins on the stationary bike
Bench - 3x8x 55 kg SS Palloff Press - 3x8x20 kg
Incline bench - 3x10 x 40 kg SS cable trunk rotations - 3x12x10 kg
dips - 3 x 5 body weight SS cable hip abduction - 3 x 12 x 10
low to high cross over - 2 x 10 x 10 kg SS cable hip adduction - 2 x 10 x 10kg
I was very tired this morning after the heavy weekend.
It was a low intensity workout focused on chest hypertrophy.
24.11.2020 Tuesday
I all stiff from the work I did during the weekend and Monday, so I decided I will go for some short LISS run.
36 mins LISS - 4.52 km passed// average pace - 08.04 min/km - focus on dynamic work - capoeras, shoulder and lower back movement while running slowly. Some hip rotations and etc. Also ran on a soft ground, with lots of uneven ground and some small hills. But it was fine for the shins and the shin splints.
26.11.2020 Thursday
20 mins SSG
30.11.2020 Monday
25 mins SSG
02.12.2020 Wednesday
60 mins competitive SSG
we played 5v6 due to early red card
This was brutal a game. I was barely able to hold my breath by the end. But I did play a very good game. I am happy although we lost. However perhaps we could do better if I was with a better cardio. Technically, not a single goal was on me, I did not lost a single 1v1. Lots of blocked shots, lots of intercepted passes, lots of tackles.