Incline treadmill walk-same as above
Upper Body Weights warm-up
Bench neck bridges-flexion 3 x 10 w/25lbs added S/S 1-arm DB shrug 3 x 8 @ 75lbs (should have gone heavier)
Bench Press-barx10, 95lbx10, 125x8, 155x5x6
Explosive push-up to box 5 x 3
DB Floor Press 2 x 10 @ 65lbs (way too easy, should have gone a lot heavier)
Chest supported Row 5 x 8
Shoulder giant set - supinated front DB raise, supinated lateral DB raise, face pull 3 x 8
Incline DB Curls 3 x 8 w/45sec rest
Abs - 320 total reps, dynamic side planks, McGill curlups
Sprint warm-up
Alactic Sled Sprints
2 x 5 x 30meters (varied starting position between falling start, top pushup, kneeling and staggered) - was programmed for 3 sets but shin splints were too painful to continue
Box jumps, down easy - 3 x 4
Lower Body weights warm-up
Split squat with front foot elevated x bar x 2 x 8
Squat - bar x 10, 110 x 10, 145 x 8, 180 x 5 x 6
RDL - 125 x 10, 165 x 8, 205 x 5 x6
Bench Neck bridge - extension only - 25lb x 4 x 10
Incline treadmill warm-up
Upper Body weights warm-up
Bench neck bridges-flexion - 25lbs 2 x 10 S/S 1arm shrug on Smith machine (1pie) 2 x 8
Explosive Pushups(down easy) - 5 x 3
Bench Press - barx10, 95x10, 135x5, 155x3, 175 x 2sets max reps, 6 min rest b/w (17 reps & 16 reps)
Chest supported row 3 x 8
Shoulder swing on incline bench to 90/90 45lbs x 3 x 8
Standing Alternating DB hammer curls 3 x 12 S/S with neutral DB bench 3 x 8
Extensive med ball rebounds 5meters from wall - 3 rounds, 10 reps each position
Abs - 320 reps, dynamic side and front planks, McGill curlups
Sled Sprints 4 min rest between reps
3 x 5 x 30meter
Box Jumps(down easy) - 4 x 4
Split squat with rear foot elevated 2 x 8 x bar
Squat - barfx10, 110x10, 145x8, 180lbs x 3 x 6
RDL - 125x10, 165 x 8, 205 x 3 x 6
Incline treadmill warm-up
Upper body weights warm-up
Bench neck bridge-flexion only - 35lb plate x 3 x 12 S/S 1arm DB shrug 75lbs x 3 x 10
Bench Press - barx10, 95x10, 135x8, 145x6, 175x5x5
Explosive pushup(down easy) x 5 x 4
DB Floor Press 80lb x 2 x 12
Yates Row 155x4x10
Shoulder giant set - Supinated front db raise, supinated lateral raise, face pull 3 x 10
EZ bar cable curl 90 x 3 x 10 S/S DB hammer curl both arms 40 x 3 x 10
Tempo warm-up (abbreviated as it was pissing down rain and cold as hell)
After each run 55 reps abs - 20 dynamic side planks/each side, 15 dynamic front planks
800 total reps abs
3 x 100
100, 100, 200, 100
100, 200, 200, 100
100, 200, 100, 100
3 x 100 (no abs, already hit 800)
No stretch, soaking wet so just hit the hot shower
[quote]missinglink wrote:
Thanks so much, this is quite a departure from my typical training and good to know I’m not typing this out for nothing.
It would be a shame but they have just not been consistent this season, despite the abundance of talent in the backline.[/quote]
Well I will enjoy following it & glean some use from it too… My younger brother is playing at quite a good level at the moment; rotating between loose head and lock.
Consistency is difficult with the current demands on teams between Heineken, Rabo, Six Nations and Test series
[quote]missinglink wrote:
Thanks so much, this is quite a departure from my typical training and good to know I’m not typing this out for nothing.
It would be a shame but they have just not been consistent this season, despite the abundance of talent in the backline.[/quote]
Well I will enjoy following it & glean some use from it too… My younger brother is playing at quite a good level at the moment; rotating between loose head and lock.
Consistency is difficult with the current demands on teams between Heineken, Rabo, Six Nations and Test series
[/quote]
Nice log. Im following as I am interested to see how you are training for speed. Im a soccer player and I am about to start pre-season training. I really want to improve on my speed this year. Im considering buying De Franco’s “speed” dvd, although it is very expensive.
You do a lot of ab work in your running sessions. Is there a specific reason for this?
[quote]theBird wrote:
Hey buddy,
Nice log. Im following as I am interested to see how you are training for speed. Im a soccer player and I am about to start pre-season training. I really want to improve on my speed this year. Im considering buying De Franco’s “speed” dvd, although it is very expensive.
You do a lot of ab work in your running sessions. Is there a specific reason for this?
How tall are you and how much do you weigh? tweet[/quote]
Thanks so much for following. I have read tons of DeFrancos writings and training modalities, and I believe he shares the belief of my coach that true speed development comes from speed training that is performed above 90% intensity with COMPLETE recovery (sometimes 6 minutes), coupled with improved sprint mechanics. I have not seen the dvd but I believe it addresses mechanics which has been tremendously helpful to my sprinting.
I do not know if there is an individual reason for the high volume of abdominal work, but my position in rugby (prop, front row of the scrum) requires that my abdominals transmit a large amount of force (essentially 3-4 players from my team pushing against 3-4 from the opposition) so that could explain it. This is also a 7 week GPP phase, with another 3 weeks of SPP leading up to first match in January, so it’s possible that the abodominal volume will be reduced during the SPP phase.
I’m currently around 215 lbs looking to add more in the coming weeks, 5’10", possible 5’9" from too much deadlifting.