Friday P.M.
Upper body weights warm-up
Bench neck brodge-flexion 45lbsx2x12 S/S 1-arm DB Shrug - 85lbsx2x10 each arm
Bench Press-warm-up to 225 x 4 x 8
Chest Supported Row-supinated hands-35lbers x 3 x 8
External rotator swing to 90/90 - 30lbs x 3 x 8
EZ Bar cable curl x 2 x 12 S/S Neutral grip DB Press x 2 x 10
Saturday Midday - Away Rugby Match
Got the start at loosehead prop, played roughly first 55 min. Tons of compliments from the teammates, said I played awesome. I know for sure my scrummagging was great - we literally wheeled every opposition put on the scrums. That’s probably one of my strongest points of my game at this point, although I’ve only played prop for a few months so I’m mentally prepared for a lesson from a veteran opponent eventually.
I had a few awesome support running lines resulting in massive line breaks, one came off a switch and one came from a offload in tackle on the blind side of the play. The first break was about 15m from the tryline and I broke right through the middle of the field. I thought I was under the posts, as did everyone else but somehow the fullback and scrumhalf tracked across and grabbed me last second, so I will continue my work on top speed (flying sprints), acceleration (sprints from various starts) and explosiveness (explosive stair bounds x 3) to break tackles from the little guys.
Aerobic capacity felt fine, as it should midway through the competitive season.
Happy with the season so far, match result was 60something to 12, another blowout win for the team.
Sunday P.M.
Deep tissue massage - extreme pressure, don’t think I will be visiting that therapist again.
I’m happy to hear about match day performance. You keep playing like that and the coaches are going to be thinking why they didn’t start you that one time.
Sounds like you had fun out there also. That is a win win.
I know your working with a coach so he can tailor some of your training for your current needs.
Best of luck.
Keep us updated. Please : )
[quote]young n wrote:
I’m happy to hear about match day performance. You keep playing like that and the coaches are going to be thinking why they didn’t start you that one time.
Sounds like you had fun out there also. That is a win win.
I know your working with a coach so he can tailor some of your training for your current needs.
Best of luck.
Keep us updated. Please : )[/quote]
Thanks so much, that is my expectation - to play well enough that the selectors have no choice but to start me each week. Was a very fast and flowing game (turf instead of grass), but my joints are feeling it this week.
My physical preparation coach has afforded me some autoregulation in my training so, for example, if I wish to perform sled sprints in place of flying sprints, I can exercise that option. So the template and formatting is important but I do have some flexibility with specific exercise selection to address the demands of my particular scenario.
Monday/Tuesday
Youth coaching obligations these 2 days which were postponed/rescheduled due to inclement weather to this week, had no time to train so had to push to Wednesday.
Wednesday - P.M. - 3/5/2014
Upper body weights warm-up
Bench neck bridge-flexion - 45lbsx3x12 S/S 1-Arm DB Shrug - 100lbsx3x8
Bench Press - warm-up to 275 x 3 x 4
Clapping Pushups - 3x3 - had to shut down early, broken and bruised lower arms made it very painful to get any explosiveness off the ground
DB Floor Press - 90lbsx2x10
Pendlay Row - 185lbs x 4 x 6 - went light on these, haven’t done in quite a long time and I don’t intend to chase soreness like some trainees do…
Shoulder giant set - seated supinated DB front raise, seated supinated DB lateral riase, face pull x 3 x 7
EZ Bar Cable curl x 2 x 12 S/S Standing double hammer curl x 2 x failure
Thursday P.M.
Med ball warm-up with 300 reps abdominals
Med ball throws x 4 each (BLF, OHB, Dive)
Charlie Francis Sprint warm-up
Flying Sprints x 2 x 20m - started raining so hard I couldn’t gain traction, was forced to stop
Team training - relatively unproductive with the waterlogged field
[quote]missinglink wrote:but my joints are feeling it this week.
[/quote]
Have you played on turf much before? That could be one of the reasons for the joint soreness (assuming you are referring to soreness when you talk about your joints.)
I assume you got your diet in check. Are you taking any fish oil and/or Msm/glucosimine (sp?)?
[quote]young n wrote:
[quote]missinglink wrote:but my joints are feeling it this week.
[/quote]
Have you played on turf much before? That could be one of the reasons for the joint soreness (assuming you are referring to soreness when you talk about your joints.)
I assume you got your diet in check. Are you taking any fish oil and/or Msm/glucosimine (sp?)?[/quote]
I think I’ve only played 3 matches in my life on turf, it always gives me issues as my club trains and plays on a decent quality grass pitch.
I do take fish oil in the morning with coffee. I can tell if I’ve forgotten to take it for a couple days, I feel off. I believe it is overlooked by many athletes.
Feeling any better?
I hope you are.
Taking any supplements for recovery?
Friday P.M.
n/a
Saturday
A.M. Coached and ran touch judge for youth in rugby tournament
P.M.
Incline treadmill walk - 10min @ 2.5mph @10% incline
Upper Body weight warm-up
Bench neck bridge-flexion - 45lbsx2x12 S/S 1-Arm Smith mach shrug - 35lbersx2x15 each arm
Bench Press - work up to 250 x 3 x 8
Yates Row - 165lbsx3x10
External rotator swing to 90/90 - 45lbsx3x6
EZ Bar cable curl-close grip x 2 x 15 S/S Neutral DB Bench Press 80lb x 2 x 12
Sunday
A.M. Coached and ran touch judge at youth rugby tournament
P.M.
Short on time and energy, truncated parts of the session
Med ball - OMIT
250 reps abdominal
Charlie Francis sprint warm up
Sprints - flying 30m x 4 - short acceleration, ~ 10m, discontinued for severe shin splints
Explosive stair bounds x 3contacts x 5sets
Lower body weights warm up
Split squat - OMIT
Squat - 295 x 3 x 3
Reverse Hyper - 2 x 15 x 1 pie, 2sec pause at top, no lumbar flexion
Pullups x 3 x 7 wide grip
Stretch
[quote]young n wrote:
Feeling any better?
I hope you are.
Taking any supplements for recovery?[/quote]
Joints are feeling fine, I just stayed on the multivitamin, D3, and fish oil.
Youth rugby tournament this weekend was on turf fields - FML - pretty sure that caused my shin splints Sunday during sprint session.
Can still feel them on Monday.
Monday 3/10/2014
Missed training - i can speculate as to why I felt like total dogshit, but possibly because I had to rearrange last week, and didn’t respond well to the demands of training on Sunday as opposed to complete recovery like usual.
Doesn’t matter, keep going forward.
Tuesday P.M. - 3/11/2014
Med Ball warm-up + 300 reps abdominal
Med ball throws - 5 each, underhand fwd, overhead bkwd, dive pass
Explosive stair bounds x 3contacts x 6sets
Team training - heavy, lots of tackling/contact games
Wednesday
no training performed
Thursday P.M.
Charlie Francis Sprint warm-up
Sprints - OMIT DUE TO TIME CONSTRAINT
Team training - low-medium intensity
Friday A.M.
Upper Body weights warm up
Bench Neck Bridge-flexion-45lbs x 2 x 15 S/S 1-Arm DB Shrug 85lbsx2x12
Bench press - 265lbx 2 x 6
Yates Row - 185lbsx3x10
External Rotator Swing to 90/90 - 30lbs x 2 x 8
EZ Bar Cable curl S/S Neutral DB Bench press x 2 x 12