[quote]caveman101 wrote:
great to hear about the coach![/quote]
Yer its good news. Like I said the guy was a nice enough man, but if he wasnt really commited to the cause, then it is best for all parties that he moves on.
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Saturday, 12th May 2012.
Hey buddies!
Its the day before ‘game day’! Its an away game this week in the city, so I flew down last night and that gives me extra time to catch up with my family and friends in the city. Tomorrows game is against a team that have been unbeaten in the fiist 4 games of the season. So it will be a real test for us and give us an indication on where we stand.
TRAINING
PM
Havent done it yet, but I plan to warmm up, activate my glutes and spend 30 minutes mucking around with the ball, including practicing my “tricky trick”. I might finish off ith a light 10 minute jog around the park. Might also do a quick circuiit of pull-ups and push-ups… just to get the blood flowing.
DIET
8:00am: coffee
10:00am: coffee and beetroot juice(was planning on having pancakes at the market, but the pancakes stall was missing.)
1:30am: salmon and mashed potatoes, chocolate milk-shake.
3:30pm: pre workout musli-bar
Tonight Im haing fish and salad with the girly, and then making an appearance at a 21st party. Ill promise I wont drink… too much. Although if I do drink, I need to remember to “re-hydrate”!
Have fun ducklings!!
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Sunday, 13 May 2012.
GAMEDAY
Todays game was against an unbeaten team of low life white trash meatheads. We won 2-0!!
The game started with our back against the wall, playing very defensivly with no real foward to hold the ball up. But some how we managed to score in the first 10 minutes. In the second half it was more of the same with us playing very defensivly, but as soon as the new coach made a substitution of one of our inaffective fowards the game changed and we were in control. We scored another and it didnt look like we could lose the match.
I played centre back. Not my favourite position. But we got the job done and the season looks promising. Anything but promotion will be a failure!!
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Monday, 14th May 2012.
Woke up today with no issues with any sprains/strains.
RECOVERY
PM
Went for a 30km bike ride. Was a nice night to spin the legs while I listened to 2pac on the iPod. Ride was at low-moderate intensity, although I noticed some of the steep hills didnt feel as steep as they used to be. I must be making progress!
DIET
Diet was pretty poor today. Havent had time to visit the shop to restock the fridge etc. Caught the early flight back into the outback, and went straight to work…
5:30am: 4 boiled eggs and some “V8 vegetable juice”.
7:00am: flat white coffee, fruit platter(on the plane)
9:00am: flat white coffee and some almonds
11:30am; tuna and 1 cup of rice
1:00pm: protetin bar and some almonds
5:00pm: pre-ride pop-tart and short mach
7:00: 2 t-bone steaks, 4 small baked potatoes.
9:00: pre-bed snack?? Im not sure what Im going to eat, there is nuthin in the fridge 
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I wish I knew more about soccer so I could be more ‘involved’ with your log. I grew up being best friends with a now collegiate level soccer player, but just could never get into it.
Congrats on dropping the coach BTW. Do you have any videos of your highlights or games?
[quote]Spidey22 wrote:
I wish I knew more about soccer so I could be more ‘involved’ with your log. I grew up being best friends with a now collegiate level soccer player, but just could never get into it.
Congrats on dropping the coach BTW. Do you have any videos of your highlights or games?[/quote]
Buddy. I appreciate your support. Im on T-Nation to gain that extra explosive edge. Any advice on my lifting/training schedule will be taken into consideration.
I dont have any videos of the game yet, but I have just recently purchased a digital camera that Im going to start using. For games and for lifting.
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Tuesday, 15th May 2012.
TRAINING
AM
Legs at the gym.
Agile 8 etc.
Bulgarian split squats
ramped up to my working set
7 x 50kg
7 x 50kg
7 x 55kg
7 x 55kg (still need to work on my balance, but that will come with time… I really want to get up to about 70kg with these)
Single leg deadlifts
10 x 20kg
10 x 30kg
10 x 30kg (balance is an issue here, but Im slowly getting better… I should video tape so I can check my form, might do that next week)
Walking dB lunges
3 sets of 20 steps using 22.5kg dBs
goblet squats
15 x 22.5kg
15 x 25kg
15 x 30kg (feel the pump!)
PM
Went to team soccer training. Was very somber. Missing a few players, and I think most people are still recovering from the away trip to the city. Atleast my legs will be fresh for tomorrows session at the track.
DIET
6:00am: pre-gym oats and berries and short mach.
8:30am: chcoclate milk, slice of cheese, 5 boiled eggs.
11:30am: t-bone steak and 2 tomatoes
1:30pm: cashews and protein ball
5:00pm: pre-training pop-tart and short mach
8:00pm: chicken stir fry and a beer
10:00pm: slice of cheese, chocolate milk, cashews
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Wednesday, 16th May 2012.
TRAINING
AM
Went for a 30km bike ride with my work colleague. Was a nice cool morning. Averaged about 29km/h. Legs are feeling strong.
PM
Went for a kick in the park. Practiced my dribbling and turning. Also practiced my “tricky trick”. Its almost feeling natural… another 2 weeks of practice and I think I will be comfortable enough with it to try it in a game. Finished the session off with 7 x 50m sprints.
DIET
6:00am: pre-ride short mach and pop-tart.
8:00am: chocolate milk, oats and berries, 5 boiled eggs.
10:00am: protein bar and flat white
1:00pm: chicken stir fry and 1 cup of rice
4:00pm: pre-training short mach and pop-tart
6:00pm: post-training spearmint milkshake
8:00pm: baked salmon and sweet potato, spinach and bean salad, 1 glass of V8 juice.
10:00pm: chocolate milk, cheese, olives
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Hi mate,
Enjoy the log and fair play to you for your commitment.
I would like to highlight one major flaw that I see with your training routine and that is you don’t seem to practice your actual football skills to often. You seem to concentrate too much on gym work. In my opinion gym / strength work should only be done 1 or 2 times a week max during the season.
Get more specific football work into your routine. Gym work will only get you so far on the pitch.
Best of luck,
Danye.
[quote]Danye wrote:
I would like to highlight one major flaw that I see with your training routine and that is you don’t seem to practice your actual football skills to often. You seem to concentrate too much on gym work. In my opinion gym / strength work should only be done 1 or 2 times a week max during the season.
Get more specific football work into your routine. Gym work will only get you so far on the pitch.
[/quote]
Hi buddy. Welcome to T-Nation. I am honored that you chose “the cage” to make your first post.
Agreed. That was my major flaw last season; I was doing 3-4 sessions a week in the gym. This year I have cut it down to 2 sessions in the gym. I know it can be hard to follow along a routine in a training log, so here is a break down of my typical weekly training;
Monday: morning or evening bike ride.
Tuesday: AM: legs at the gym PM: team soccer training
Wednesday: AM: bike ride PM: skill training on my own
Thursday: AM: upper body at the gym PM: team soccer training
Friday: AM: maybe bike ride or skill work on my own PM: skill work if not done in the morning(light session)
Saturday: game day
Sunday: recovery(going for a swim or a very light spin on the bike).
So, as you can see, there are 4 sessions where I am actually kicking a soccer ball around, I know the bike riding is very non-specific but I find it helps with my cardio, and the weight training I feel is the minimal I can do to maintain my trademark strength.
Please feel free to make some recommendations if you think there is area to improve in my schedule?
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Thursday, 17th May 2012.
Today was my day off.
So I slept in for a couple of extra hours. I also had a 2 hour cat nap before training. All of this training is catching up to me. At lunch time I felt very hungry and had a cheat meal. I allow myself 2-3 cheat meals a week. For those that are wondering I am not trying to put on any weight. Im training for athletic performance, if that means I lose weight or gain weight as I improve, then so be it.
TRAINING
AM
Upper body at the gym.
Shoulder and rotator cuff warm up.
Flat bench press
Ramped up to my working set
3 x 100kg
3 x 100kg
3 x 105kg
3 x 105kg
3 x 105kg
Weighted neutral grip pull-ups
5 x 10kg
5 x 12.5kg
5 x 15kg
Widish grip pull-up(no weight)
5, 5, 3.
Supersetted dB flat bench with dB incline bench with 25kg dBs
10, 10.
10, 10
10, 8.
dB rows using 32.5kg
3 sets of 10.
Supersetted face pulls with push-ups
12, 10.
12, 10.
12, 10.
Seated rows
12 x #8
12 x #9
12 x #10
PM
Went to team soccer training. Intensity was better than usual. I still feel that Im lacking my “touch” or “mojo”… Im not worrying about it, that will come in time.
DIET
9:00am: pre-gym pop-tart and short mach
10:30am: 5 egg omlette, chocolate milk, V8 juice
12:30pm: sweet and sour chicken and rice, 2 pies from Jesters cheat meal
5:00pm: chicken stir fry and rice.
6:00pm: pre-training pop-tart and short mach.
10:00pm: baked salmon and sweet potato, salad, beer, and V8 juice
11:00pm: chocolate milk
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[quote]theBird wrote:
[quote]Danye wrote:
I would like to highlight one major flaw that I see with your training routine and that is you don’t seem to practice your actual football skills to often. You seem to concentrate too much on gym work. In my opinion gym / strength work should only be done 1 or 2 times a week max during the season.
Get more specific football work into your routine. Gym work will only get you so far on the pitch.
[/quote]
Hi buddy. Welcome to T-Nation. I am honored that you chose “the cage” to make your first post.
Agreed. That was my major flaw last season; I was doing 3-4 sessions a week in the gym. This year I have cut it down to 2 sessions in the gym. I know it can be hard to follow along a routine in a training log, so here is a break down of my typical weekly training;
Monday: morning or evening bike ride.
Tuesday: AM: legs at the gym PM: team soccer training
Wednesday: AM: bike ride PM: skill training on my own
Thursday: AM: upper body at the gym PM: team soccer training
Friday: AM: maybe bike ride or skill work on my own PM: skill work if not done in the morning(light session)
Saturday: game day
Sunday: recovery(going for a swim or a very light spin on the bike).
So, as you can see, there are 4 sessions where I am actually kicking a soccer ball around, I know the bike riding is very non-specific but I find it helps with my cardio, and the weight training I feel is the minimal I can do to maintain my trademark strength.
Please feel free to make some recommendations if you think there is area to improve in my schedule?
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[/quote]
Hi mate. Thanks for the warm welcome.
I’m going to make some reccomendations as to what I think would be more beneficial. Obviously I’m not aware of any other factors (i.e work, family, girlfriend, kids etc )
A couple of hours after your match or the day after your match I would get loads of foam rolling and stretching in. Also if you have access to a pool I would get in and get loads of dynamic stretching under water in.
I would drop the cycling all together to be honest. When somebody passes the ball to you what are you going to do? Start cycling?
You need to get more specific with your training. Get training in things that will have a crossover to match situations.
If you do get to the pool a few hours after your match and drop the cycling Monday it leaves monday open to getting some good quality SAQ work which will help with your cardio and skills a lot better than cycling ever would. Also bring a ball with you and work on specific things. First touch from different angles, passing (long and short) and heading.
I would drop the legs on Tuesday morning as it could have an affect on your team training session. No matter how much training your doing away from the team training if your not performing well in the team training it counts for nothing. I would replace the leg training with another individual skills training session ahead of your team training later that day.
Again drop the cycling on Wednesday morning and replace the skills session in the evening with a full body workout routine. Again your workout routine seems to be along the lines of bodybuilding from the quick look over I have given it. You could add in some pylo work and / or SAQ work as well.
Thursday would be the same as Tuesday.
Again on Friday I would drop the cycling and put in some more football specific training. More skills session. SAQ / Dynamic Stretching / Plyo work. Get a good nights sleep in and eat some good quality food.
Visualisation is also a really valuable tool to use the night before a game.
Look forward to hearing your thoughts
[quote]Danye wrote:
I’m going to make some reccomendations…
Look forward to hearing your thoughts
[/quote]
Thanks buddy. I will definitely consider your advice. I have just realised that from an outsider looking in, my training program does look all over the place. Let me explain.
For those who dont want to read the mini-novel below here is the short version:
The reason I ride a bike is because a few years ago I decided to ride my bike to work and I fell in love with riding my bike, and have continued doing so. The reason I lift heavy ass weight is because when I was 20 I brought myself a bench and weights and learnt how to bench, I was impressed with the results… and soon lifting heavy ass weight became a hobby of mine.
And the long version…
THE EVOLUTION OF THE BIRD
Why does Birdy ride a bike?
About 5 years ago I was working in the city. The commute from home involved a 40 minute process of catching the bus and train, even though the distance I was travelling to work was only 20km. On one particular bus ride I was looking outside the window when I noticed a group of cyclists riding into the city. I then looked around me to see only sad faces on the bus. Most people looked like we were been bussed off to a concentration camp. I decided that I would start to ride my bike to work.
For the next year I rode my bike into work, 20km there and 20km back. My endurance increased, my legs got stronger, and I noticed that at soccer I was lasting longer than all of the other players. I was never really an endurance athlete, but now I was the fitter than the best. I stopped working in the city, but continued riding my bike, as I did not want to lose the extra advantage that I have gained with my bike riding.
Why does Birdy lift heavy ass weight?
As a teenager I used to read X-men, Spiderman, superman and batman comics. I was impressed by my chosen super heros physiques. When I was 19, like most teenagers, I got myself a cheap bench and weights set. I started to bench. All that I did was bench, and now again the occasional curl. After a year I soon was benching over 90kg. As the years passed, and thanks to T-Nation, I learnt more about lifting weights, and I was soon doing pull-ups etc. When i started working I could afford a personal trainer, who I hired to teach me how to squat and deadlift. I learnt alot from him. My aim was just to be stronger, bigger and faster. During this time I have always played soccer.
These days I am only lifting twice a week… one upper body day and one lower body day, I am training for strength and explosiveness.
Tell us more about Birdys soccer?
Ive played soccer all my life from the day I could walk. It is my first love. I come from a european background. When I was 17 I was playing at the state league level and it looked like I could be the next big thing. I played for 3 years at state league level, and then at the age of 20 I moved across to the other side of the country to go to university. The university life got the better of me. Drinking, parties, girls… life was good. I put on 10kg and was playing for a team in the lower divisions. After university I returned to a higher level of soccer. These days I play for myself, I play for fun, I will never make a living out of it… now I play for pride.
What does Birdy do when he “goes for a kick in the park”?
You may have often read that term in my training logs. i will now explain what I usually do.
For the first 15 minutes I warm up by dribbling the ball around, juggling and kicking a ball against a wall. For the next phase I place 5 markers about half a meter apart in a straight line. I then dribble through, up and down. 3 sets of 5 dribbles. i then do 1 set of 5 dribbles using only one leg at a time, and then I do a set of only using the insides of my feet and then I do a set with only using outsides. I use the markers to do some shuttle runs with the ball. I then finally finish the session off with practicing particular moves, such as the one I showed you all the other day on youtube. I might finish off with a set of 10 x 10m sprints with the ball.
This usually takes about an hour. I do often change the routine depending on what I feel i need to work on.
So there you have it folks, now you understand why the Bird is how he is.
Danye: please feel free to recommend any particular drills/exercises I can do on the days I go for a “kick in the park”.
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Friday, 18th May 2012.
Hey friends! Welcome back to the cage!
Tomorrows game is against the top of the ladder team, while my team sits at second. We are seperated only on goal difference. Tomorrows opponents came from an area that is associated with some undesirable people. They usually are very rough and physical. Tomorrow is our home game, so hopefully the trip up tires them and puts them on the back foot.
In other news Im moving from my current unit into a bigger place. SO I have been busy with moving my stuff from one place to another. I will be busy with relocating duties tomorrow, so that will give me something to do during the day. Kick off is under lights at 8pm.
TRAINING
AM
Went for a kick in the park. Juggled, dribbled, hit the ball against the wall and then practiced some headers. As I dont have a training partner, the only way I could practice headers was to kick the ball up high in the air, let it bounce, and then header it. Lame, but I need to work on my heading technique.
PM
Went for a 22km bike ride at moderate pace.
DIET
6:30am: pre-training short mach and pop-tart
8:30am: oats and berries, 5 boiled eggs, V8 juice.
10:00am: protein bar and handful of cashews.
1:00pm: chicken and cashew thai takeaway and rice.
3:00pm: more cashews
5:00pm: pre-ride short mach.
6:30pm: post ride chocolate milk
7:30pm: t-bone steak, 3 baked potatos, spinach and capsicum salad, heineken.
10:00pm: olives and cheese, chocolate milk.
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Hey mate, been following your log and it looks good. I wish i could join a team but i just cant due to shift work i do. I wouldnt be able to make training or the games all the time and i cant just expect to walk into the team.
A group of us play at work and we get tournaments now and then (we came second in one recently) but i was really dissapointed with my ‘football fitness’ but i have been improving.
Im trying to drop some weight atm and increase my endurance,sprinting and ball skills so i have been over the park doing similar drills to yours.
we played at work today and i played really well but my shooting was terrible! but im a typical defender so it was to be expected lol
How do you recover? as i played today i feel wrecked for the rest of the day and stiff tommorow and it doesnt seem to be easing. I stretch, have trouble cooling down though as short of time and eat well before and after.
[quote]adrenalinx wrote:
How do you recover? as i played today i feel wrecked for the rest of the day and stiff tommorow and it doesnt seem to be easing. I stretch, have trouble cooling down though as short of time and eat well before and after. [/quote]
Hey adrenalinx buddy,
For recovery I like to go for a dip in the ocean the morning after playing. In the water I would do some random dynamic stretching. I will then go for a 20 minute walk.
After the games I usually eat about 2 pizzas and lots of gatorade. I also have a few beers or glasses of wine.
I find that recovery usually gets easier with every week. As you can see my training volume is high, but I feel that my body is adapting well.
How flexible is your work? Is there any chance you can continue with your workm but ask them if you can have particular times off so you can attend training and games?
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[quote]theBird wrote:
[quote]Danye wrote:
I’m going to make some reccomendations…
Look forward to hearing your thoughts
[/quote]
Thanks buddy. I will definitely consider your advice. I have just realised that from an outsider looking in, my training program does look all over the place. Let me explain.
For those who dont want to read the mini-novel below here is the short version:
The reason I ride a bike is because a few years ago I decided to ride my bike to work and I fell in love with riding my bike, and have continued doing so. The reason I lift heavy ass weight is because when I was 20 I brought myself a bench and weights and learnt how to bench, I was impressed with the results… and soon lifting heavy ass weight became a hobby of mine.
And the long version…
THE EVOLUTION OF THE BIRD
Why does Birdy ride a bike?
About 5 years ago I was working in the city. The commute from home involved a 40 minute process of catching the bus and train, even though the distance I was travelling to work was only 20km. On one particular bus ride I was looking outside the window when I noticed a group of cyclists riding into the city. I then looked around me to see only sad faces on the bus. Most people looked like we were been bussed off to a concentration camp. I decided that I would start to ride my bike to work.
For the next year I rode my bike into work, 20km there and 20km back. My endurance increased, my legs got stronger, and I noticed that at soccer I was lasting longer than all of the other players. I was never really an endurance athlete, but now I was the fitter than the best. I stopped working in the city, but continued riding my bike, as I did not want to lose the extra advantage that I have gained with my bike riding.
Why does Birdy lift heavy ass weight?
As a teenager I used to read X-men, Spiderman, superman and batman comics. I was impressed by my chosen super heros physiques. When I was 19, like most teenagers, I got myself a cheap bench and weights set. I started to bench. All that I did was bench, and now again the occasional curl. After a year I soon was benching over 90kg. As the years passed, and thanks to T-Nation, I learnt more about lifting weights, and I was soon doing pull-ups etc. When i started working I could afford a personal trainer, who I hired to teach me how to squat and deadlift. I learnt alot from him. My aim was just to be stronger, bigger and faster. During this time I have always played soccer.
These days I am only lifting twice a week… one upper body day and one lower body day, I am training for strength and explosiveness.
Tell us more about Birdys soccer?
Ive played soccer all my life from the day I could walk. It is my first love. I come from a european background. When I was 17 I was playing at the state league level and it looked like I could be the next big thing. I played for 3 years at state league level, and then at the age of 20 I moved across to the other side of the country to go to university. The university life got the better of me. Drinking, parties, girls… life was good. I put on 10kg and was playing for a team in the lower divisions. After university I returned to a higher level of soccer. These days I play for myself, I play for fun, I will never make a living out of it… now I play for pride.
What does Birdy do when he “goes for a kick in the park”?
You may have often read that term in my training logs. i will now explain what I usually do.
For the first 15 minutes I warm up by dribbling the ball around, juggling and kicking a ball against a wall. For the next phase I place 5 markers about half a meter apart in a straight line. I then dribble through, up and down. 3 sets of 5 dribbles. i then do 1 set of 5 dribbles using only one leg at a time, and then I do a set of only using the insides of my feet and then I do a set with only using outsides. I use the markers to do some shuttle runs with the ball. I then finally finish the session off with practicing particular moves, such as the one I showed you all the other day on youtube. I might finish off with a set of 10 x 10m sprints with the ball.
This usually takes about an hour. I do often change the routine depending on what I feel i need to work on.
So there you have it folks, now you understand why the Bird is how he is.
Danye: please feel free to recommend any particular drills/exercises I can do on the days I go for a “kick in the park”.
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You love riding your bike? That’s fine. Weights is a hobby of yours? Perfect
BUT… At the beginning of your log you said… “Im theBird, 29 year old, semi-pro soccer player. My goals are to be the ultimate player”
Now, what your doing with your bike and in the gym is fine and if you enjoy them that’s even better but if your looking to become the ultimate player then this is not how to go about it. Time is precious and there are for more important things that you could be doing in replace of these activivities that would have a direct benefit on your game.
You can keep doing these activities and that is perfectly fine, but you need to understand that you will not become the best and ultimate player that you want to be.
So don’t expect any major improvments.
Best of luck with your game though 
[quote]Danye wrote:
You love riding your bike? That’s fine. Weights is a hobby of yours? Perfect
Now, what your doing with your bike and in the gym is fine and if you enjoy them that’s even better but if your looking to become the ultimate player then this is not how to go about it. So don’t expect any major improvments.
[/quote]
Ok buddy. Im prepared to compromise, if your willing to help.
Any chance we can keep 2 days of lifting and the occasional ride?
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Saturday, 19th May 2012.
GAMEDAY
Tonights game was against the top of the ladder team. They were infront of us only on goal difference.
The game started with us having the majority of posession, although deep in our half. We made a few good plays through the wings and had various chances at goal, but could not capatalise. 25 minutes in, the opposition made a through ball down the wing and managed to score against the run of play. We were dissapointed, but kept our heads high and battled. 5 minutes later they played almost an identical ball through the middle onto 2 running fowards. They scored again… my sliding tackle only falling short by a few inches.
With 10 minutes left in the half we managed to pull one back in a goal mouth scramble. And then 5 minutes later, our central midfielder latched on to a loose ball and scored a screamer from 20 yards out. We went into the break at 2-2.
In the second half we had the majority of the play. With 10 minutes to go our winger ran down the right and cut the ball back to our striker who made a brilliant first touch and then smashed the ball into the bottom corner. We celebrated. And then in the corner of my eye I saw a flag go up… the linesman was calling offside. The linesman was a volunteer from the other team(in our league linesmen are volunteers, one from each club). The referee who had the power to over-rule, didnt, and awarded a free kick for offside. We were devastated as it obviously was not offside. The game ended 2-2, but it felt like a loss.
Tonight I played at centre back in a 4-4-2 formation. Once again, not my favourite position. I really want to return to right back where I get the chance to make more attacking runs. I talked to the right back and he said he would prefer to play central, so I might talk to the manager and ask if we can do a swap. I played ok, but once again I did feel a bit uncomfortable in that position.
I will now drown my sorrows with some pizza and red wine and wait for the champions league final. Go bayern!
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Sunday, 20th May 2012
RECOVERY
Usually I go for a dip in the ocean, but today I was feeling sorry for myself after drinking that bottle of wine last night as I watched Bayern throw away the champions league. So I sprent the day cooking and cleaning.
Will use my strassburg sock tonight as the achilles is feeling a little sore, but nothing out of the ordinary.
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