Post covid battle continues
01.04.2021 Thursday - short run of 3 km
02.04.2021 Friday - some back work in the gym and 14 mins aerobic power run at the treadmill - 3 mins at 9 km per hour + 4 mins at 11 km per hour x 2 - 2.5 km
03.04.2021 Saturday - some chest work in the gym with lots of stretching + afternoon SSG with friends
been walking approx 10k step the last 3 days
05.04.2021 Monday
EDT 15 mins - RDL + OHP with dumbbells - very light - 17 sets of 5 reps each exercise
some lateral lunges, some leg press
ISO - 2 sets of 5 seconds holds for knees and ankles.
PM - 4 km run with light stretching
07.04.2021 Wednesday
EDT upper body - pull downs + push ups 15 mins - I got so tired I lost the set count
extra upper body work - some biceps curls + laying reverse flyes
aerobic power treadmill run - 4x4 power run - 3 mins at 9km/h + 4mins at 11km/h x 4 times - I almost died
09.04.2021 - Friday - SSG - 60 mins light game
10.04.2021 - Saturday - SSG 60 mins medium game
11.04.2021 - Sunday
AM - Upper EDT - Bench and lateral pull downs - 15 sets x 5 reps light weight
additional upper body - pullovers, lateral rises, curls and triceps extensions
PM - SSG 60 mins light game
13.04.2021 - EDT Lower - FS + Leg curls - 15 sets// extra work with forward back and side lunges and single leg rises
14.04.2021 - EDT Upper - Barbel Rows and dummbell OHP - 17 sets// some extra sets with flyes, reverse fly
Not running much this week, which is my mistake, but I lack time and by the time I am free from work I have lost all of my energy. The last 2 workouts were done in my lunch break.
I am sorry I am not logging. Been very bussy lately.
I have been working out and running.
Sunday I did my first game. I had a fantastic performance. After the game my coach application was accepted.
So I am now an assistant coach in the team.
Thursday I lead my first training with a mixture of first team players and youth. I did pretty well. We did some passing drills and tactical building from the back.
23.04.2021 Friday
1 hour SSG
Will try to log a bit
Currently preparing for the new Spring half season in an amateur soccer team.
I will probably have to play 45 to 60 mins per game, so not much preparation needed.
Since I started coaching and not playing much I gained a lot of weight and my physical levels are low, so starting slowly.
I will try to log our team trainings as well. They are mostly boring, because we are training once and maximum twice per week and the general idea is to play SSG to keep the conditioning levels decent for the start of the season. Well it is an amateur soccer after all.
I will try to make some specific tactical sessions as well - like building from the back, defending from the front, change of wings and etc, but it is a bit hard.
11.01.2022 Tuesday - general lower
step ups - 16 x body weight, 16 x 5kg dumbbells, 16x 5kg dumbbells, 10 x 10 kg dummbells
SS with ISOs - 3 sets, 70kg, 10 sec - ankle and knee ISOs on a Smith Machine
jump squats - 8 x bar, 8x bar, 8 x 30 kg
aerobic conditioning - threadmill - 30ā/30ā - 8.5km per hour/ 10.5km per hour - 5 sets + 2 min walk + 4 sets
So last week I worked out twice with my fiancee.
We did some light full body exercises and light cardio.
Sunday, 16.01.2022 - team training - 10 out of 16 players showed up (we are amateurs, so this is good showing actually, considering lots of people work, have families and temperature was around 0 degrees.
warm up: light run and dynamic stretching + regular rondo to get some ball touches
exercise 1 - small sided game with emphasis on change of flanks - had 2 wing players playing attack for both teams; a team could score only if they use both flank players in an attack. Rotated all wing players and gave them 5 mins each.
exercise 2: SSG - put 2 wings against 2 wings, dribbling was allowed only at the wings to encourage duels, while the players in the middle had to use two touches at max to keep the tempo up and use the change of flank tactics.
Focus is really to learn to use wings and flanks in our play. I explained that this is what we lacked last season and we play a 4-3-3 with 4 wing players, which we do not use properly in a game. We used to try to counter trough the middle as we have good midfielders and they often tried some long trough balls. While we scored a lot, we were not able to score enough against the better teams. I explained we need to stretch the play and control possession if we are to beat these teams.
The gals ran a lot, I logged 7km during this training which was about 70-80 mins long. I am trying to make them run with these SSG, so our team training is focused around playing football to keep the conditioning levels decent.
Monday, 17.01.2022 - quick workout - lower body for speed and jump height
Half squats - 4 sets x 5 reps 60 kg; SS with box switch jumps for speed - 4 sets of 10 per leg
Jump squats - 4 sets x 5 reps 40 kg; SS with lateral box hops for speed - 4 sets of 10 per leg
This was literally a 25 min workout during my lunch break. There is a gym 10 minutes walk from the office which I visit sometimes. So it makes use for quick 30 min workouts.strong text
18.01.2022 Tuesday
Did some pulling exercises for 30 mins
The gym next to the office has awful treadmills on which you canāt run.
Future wife has Covid, so we are in isolation. I am perfectly fine and I am not getting it fortunately. Unfortunately we had to skip team training this Sunday.
Decided to go out for a run and break the quarantine.
25.01.2022 - LISS 30 mins with some stretching - 4km
28.01.2022 Sprints and ball controll
Went to the park nearby with my fiancee and a ball. It was a very fun workout, my fiancee is a very supportive and helped me.
10x short 10-20 meters sprints with a change of a direction with my girl passing the ball in a different direction and me having to apply control on the ball and cut back
Lots of pass receiving and turning + cut back on high speed
10x jumps to head the ball
3x30 second shuttles with change of direction
In general a pretty decent speed and technique training with my girl. She also had a lot of fun helping me. Her little brother is a national team wrestler and she enjoyed helping him as well in the past, so she says itās reminds her when she was going out in the forest to train with him.
I have a planned team training for Sunday, so letās see how it will go.
30.01.2022
Team training cancelled due to heavy snow storm.
Went to the gym instead.
Lower body
Half squats 5x6x60 kg
Bulgarian splits squats 3 x 10 ss with some crunches
Hamstring curls ss with hyperextensions 3x10
knee ISO - 2 x 8 second holds with 90 kg
Ankle ISO - 2 x 8 second holds with 90 kg
Running - 3 mins at 8 km/h + 4 mins at 10km/h + 3 min at 8 km/h + 4 min at 10 km/h + 3 min at 8 km/h
Recovery is very bad at the moment
01.02.2022 short sprint session
Pogo jumps and hops as a warm up
6 sprints x 50 meters
Focus on de acceleration at the 40th meter mark and finishing in a good defensive position then a short 2-3 meter sprint while turning.
05.02.2022 Saturday
Small sided 6x6 game for 60 minutes with other amateur players
Logged 6.3km running
Received a very hard head hit and I think I have a concussion.
06.02.2022 Sunday
Team training, lots of people showed up.
The team owner came as well.
The terrain was very heavy - heavy snow, lots of water
Rondo 1 technique - 2 players inside receiving and passing. Emphasis was on shoulder checking for your team mates and corect ball receiving and turning. Approximately 10 mins.
Rondo 2 agressiveness and communication - 3 players inside trying to get the ball. Emphasis was on communication between the defending players and the outside players were encouraged to look for channels and move after passing. Sliding tackles and agressiveness was allowed. I wanted them to try to tackle and use the snow to practice the technique a bit. 15 mins
45 mins SSG which was very fun due to the conditions. It was a heavy physical work as well.
11.02.2022 Friday
Small Sided Game 60 mins logged 7 km
12.02.2022 Saturday
AM upper body with a friend
PM 70 mins small side logged 7 km
Did you end up getting assessed?
I had lots of sick leave lately so I did not. It wasnt effecting my driving or work and I had small headache the next two days. But I know from previous boxing experience what a minor concussion is.
13.02.2022 Sunday
Team training.
Arrived early and had a chance to chat with a lot of the guys who arrived early as well. There is a rival team that is trying to steal two of my most tallented players.
Was able to give individual position tips to two of the guys with some turning and shoulder checking and passing.
Rondo for a warm up, no emphasis just two players defending and the rest passing around.
10 minutes attacking drill with a passing combination.
Small sided game for 1 hour.