J4GGA2's Log: Becoming More Athletic

Training Training Logs
2346

Thanks mate, I appreciate that :slight_smile:

2347

Cool clip. I like dudeā€™s physical, aggressive but not dirty playing style. Tough, but no cheap shots. It was also neat to see the team State-Down while the other guys were doing their Haka moves. Iā€™ve seen clips of the dance as an In Your Face challenge, but Iā€™ve never seen the other team respond.

1 Like
2348

As haka clips go, this is as good as it gets

2349

Monday October 3
Cycle 2 W5 D1

Sprints:

  • A: Prowler push: +60kg x 6 x 5m
  • B: Segmented push-up start: 6 x 5m

Tier 1 - Speed total
Double-pause SGHP + hip power snatch

  • 40 x 4 x 1+1
  • 50 x 1+1

Tier 2 - Heavy lower
Pause high bar squat

  • 60 x 5
  • 80 x 5
  • 100 x 3
  • 110 x 2
  • 110 x 1

Heavier than I should have gone for

Tier 3 - Volume upper

  • A: Seated BTN press: 30 x 10 x 10
  • B: SA KB Row: 32 x 10 x 10 ea

Ankles
Slantboard split squat pogo

  • 5 x 30 ea
1 Like
2350

Tuesday 4th of October
Aerobic

  1. Aerobic plyometrics: 15min
  • 10min tall
  • 5min deep
  1. MB Circuit: 15min
  • 5 x unilateral scoop
  • 5 x chest throw
  • 5 x half kneeling rot throw front leg up
  • 5 x half kneeling rot throw front leg down
  • 5 x sit-up OH toss
  • 5 x slam
  1. KB marches: 15min
  • suitcase
  • SA rack
  • SA OH
  • double OH
  • Goblet
1 Like
2351

Wednesday 5th of October
C2 W5 D2

Warm-up: 8min

  • L-sits and handstands

Tier 1 - Speed Lower

  • Tall kneel to approach jump over hurdle: 8min

Tier 2 - Heavy Upper
OHP

  • Bar x 10
  • 30 x 5
  • 40 x 5
  • 45 x 5
  • 42.5 x 5

Tier 3 - Volume Total
Snatch push press

  • 45 x 10 x 5

Auxiliary

  • Swing-down: 17 in 2min
  • SL leg extension iso: 70kg x 2 x 30-20-10s ea
1 Like
2352

Friday 7th October
C2 W5 D3

Warm-Up:

  • Zig-zag pogos
  • Progressive bounds x 3
  • 30m sprint build x 2

Sprints:

  • 4 x 10m bouncy skip + 20m sprint

Tier 1 - Speed Upper

  • A: rebound chin up: 3 x 2
  • B: MB slam: 4kg x 3 x 2

Tier 2 - Heavy Total
Double pause snatch

  • 40 x 3
  • 50 x 2 x 2
  • 55 x 1

Tier 3 - Volume Lower

  • A: SSB slantboard squat: 46.5 x 10 x 10
  • B: Axle hip thrust: 90 x 10 x 10

Auxiliary
DB Lateral raise myo reps

  • 10s x 8+5x3 seated + 3x3 standing
1 Like
2353

Saturday 8th October
Basketball

Light solo practice ~30-40min

Sunday 9th October
Basketball

3.5 hours of skill work with a coach. Cooked.

1 Like
2354

Monday 10th October
C2 W6 D1

Final week of this asshole program

Warm-Up:

  • uphill A runs until warm

Hill Sprints:

  • 12 x 5m, 3-point start

Tier 1 - Speed Total
Hip snatch high pull + hip power snatch

  • 50 x 5 x 1+1

Tier 2 - Heavy Lower
High Bar Squat

  • 60 x 5
  • 90 x 3
  • 130 x 1 pause
  • 120 x 3 pause
  • 120 x 3 no pause

Tier 3 - Volume Upper

  • A: BTN Press: 35 x 6 x 10, 30 x 4 x 10
  • B: SA Pulldown: 60 x 10, 55 x 4 x 10, 50 x 5 x 10

Auxiliary

  • DB lateral raise: 10s x 8+6+4 rest pause
  • DB shrugs: 25s x 10+7+5 rest pause
  • Straight arm pulldown: 60 x 6+4, 50 x 5 rest pause
1 Like
2355

Tuesday 11th of October
Basketball

45min very light practice working handle and finishing off the dribble.

Big emphasis on selling/misdirecting with head fakes and hesitations

1 Like
2356

Wednesday 12th of October
C2 W6 D2

Warm-Up

  • 5 min trying to kip up

Tier 1 - Speed Lower

  • Tall kneel to approach jump over hurdle: 8 min

Tier 2 - Heavy Upper
OHP

  • Bar x 10
  • 30 x 5
  • 40 x 3
  • 45 x 1
  • 45 x 2 x 5

Tier 3 - Volume Total
BTN Push Press

  • 55 x 10 x 5

Assistance

  • Swing-Downs: 19 in 2 min PR

Pump:

  • A: DB Incline A Raise: 4s x 30, 25, 20, 15, 10
  • B: DB Lateral Raise: 4s x 30, 25, 20, 15 10
1 Like
2357

Friday 14th of October
C2 W6 D3

Last day. F*ck this piece of shit cycle

Warm-Up:

  • Weave running
  • Skip builds

Sprints
10m skip build + 20m weave

  • 4 reps, 2 each way

Tier 1 - Speed Upper

  • A: rebound chin up: 3 x 3
  • B: rainbow slam: 4 x 3 x 2 ea

Tier 2 - Heavy Total
Hip Snatch + Hang Snatch + Snatch

  • 40 x 1+1+1
  • 50 x 2 x 1+1+1

Tier 3 - Volume Lower

  • A: SSB slantboard squat: 51.5 x 10 x 10
  • B: axle hip thrust: 100 x 10 x 10

Assistance

  • Seated DB shoulder press: 20s x 8+3+3+1
1 Like
2358

Monday 17th of October
C3 W1 D1

Warm-up

  • Warm up cuts and deceleration

Speed:

  • 9m lateral run to 1m stop x 3 ea
  • 7m sprint to 3m stop x 4

Tier 1 - Speed Total
Hip clean high pull + hip power clean

  • 70 x 5 x 1+1

Tier 2 - Heavy Lower
5s eccentric Bulgarian split squat

  • 17.5s x 3
  • 25s x 3
  • 30s x 3 x 3

Tier 3 - Volume Upper

  • A: OHP: 35 x 8 x 5
  • B: NG Chin ups: 8 x 5

Ankles

  • Position 3: 20kg DB x 2 x 20s ea

Accessories

  • DB lateral raise: 12.5s x 8 + 4 x 2 myo reps
1 Like
2359

Tuesday 18th of October
Aerobic + Pump

Aerobic

  • Stationary bike: 30min

Auxiliary

  • DB wallsit: 40s x 30sec, 50s x 30sec
  • Liu raise: 5kg plates x 2 x 25
1 Like
2360

Wednesday 19th of October
C3.1 W1 D1

Warm-Up:

  • 10min crawls

Tier 1 - Speed Lower

  • Approach jumps: 6 off each leg

Tier 2 - Heavy Upper

  • A: 5s ecc low incline DB press: 25s x 5, 5, 4
  • B: Incline SA DB row: 35s x 3 x 10

Tier 3 - Volume Total
Hip Power Snatch

  • 30 x 2 x 5
  • 35 x 2 x 5
  • 40 x 4 x 5

Auxiliary

  • MB GHR sit up: 6kg x 2 x 8
  • Incline A raise: 6s x 15+10+5
1 Like
2361

Thursday 20th of October
Aerobic + Pump

Basketball skills: 45min

  • 15min handles
  • 15min finishing
  • 15min jump shot from mid-range

Pump:
30-25-20-25-10 for both exercises

  • A: DB Lateral raises: 4s, 5s, 6s, 7s, 8s,
  • B: EZ Reverse curls: 12.5, 17.5, 20, 22.5

Excellent pump

1 Like
2362

Friday 21st of October
C3.1 W1 D3

Warm-Up:

  • Fā€™d around with some tethered plyos

Sprints:
Wet day, so indoor stuff

  • A: Tethered high A-run:4 x 5s
  • B: Scissor bound: 4 x 20m

Nice pairing. A-runs work frequency and fast GCTs, whilst the scissors work on orienting force horizontally. Both help develop thigh switching speed

Tier 1 - Speed Upper:

  • A: Rebound bench throw: 26 x 3 x 3
  • B: Rebound inverted row: 3 x 3

Tier 2 - Heavy Total:
Deadlift to RDL

  • 60 x 5
  • 100 x 3
  • 130 x 3
  • 135 x 3

Tier 3 - Volume Lower
SSB Squat

  • 51.5 x 5
  • 66.5 x 5
  • 81.5 x 2 x 5
  • 86.5 x 3 x 5
  • 91.5 x 3 x 5

Pump:

  • A: SA DB Preacher Curl: 10s x 12, 12.5s x 8
  • B: SA Cable Pushdown: 20 x 2 x 8
  • DB Liu Raise Drop-Set: 8s x 10 + 7s x 8 + 6s x 8
2363

Saturday 22nd October
Aerobic + Pump

Aerobic:

  • Lv 7-8 Stairmill: 30min, avg HR 145-153

Ankles:

  • SL calf raise: bw x 8, 6, 8 ea

Pump:

  • A: DB lateral raise: 10s x 10
  • B: DB front raise: 10s x 10
  • C: DB chicken raise: 10s x 10
2364

Sunday 23rd of October
Aerobic + Pump

Aerobic:
15% Incline treadmill @ 5km/h

  • 45min, average HR 160-170

Really (pleasantly) surprised I was able to maintain such a high heart rate for so long. My aerobic fitness is really progressing

Pump:

  • Weird SA cable rear delt fly: 30lbs x 3 x 8-12
  • A: DB lateral raise: 8s x 10
  • B: DB front raises: 8s x 10
  • C: DB chicken raises: 8s x 10
2365

Monday 24th of October
C3.1 W2 D1

Warm-Up

  • Squatted pogos
  • Warm-up decels and accels

Sprints:

  • 12 x 8m accel + 2m stop

Tier 1 - Speed Total
High hang power clean

  • 72.5 x 4 x 1+1

Too heavy

Tier 2 - Heavy Upper
Bulgarian split squat

  • 25s x 3
  • 32.5s x 3
  • 40s x 3 too heavy
  • 35s x 2 x 3

Tier 3 - Volume Upper

  • A: OHP: 37.5 x 8 x 5
  • B: DB Chin up: 5kg between feet x 8 x 5

Ankles

  • Position 3: 20kg x 2 x 25s