Welcome to todays double post. Sorry I havent been updating regularly, but I have been having internet connection difficulties.
Tuesday, 5th March 2012.
TRAINING
PM
Went to team soccer training which was indoors. Did the beep test tonight and I got 10-5. I suppose that isnt too bad considering I had a week off that included a bout of food poisoning followed by a weekend full of wine and food. After the beep test, we played some very low tempo futsal and then called it a night.
Wednesday, 6th June 2012.
TRAINING
AM
Legs at the gym.
Agile 8 etc.
Elevated back leg split squats
Ramped up to my working set
7 x 40kg
7 x 40kg
7 x 50kg
7 x 50kg (these were heavy, but I did it. Really want to work up to about 60-65kg)
Single leg deadlifts
3 sets of 10 using 30kg
Supersetted walking lunges with goblet squats
3 sets of 10 steps using 17.5kg dBs, followed with 12 reps of goblet squats using a 30kg dB
Finished off the session with skipping for 6 minutes.
PM
Went to the park for a very light kick in the park, followed by a 20 minute jog. I really have to do more road work. Soccer is a running game, and that means birdy has to run! The jog was very light, so hopefull it helps recovery from my leg session and hopefully I should be ok to get in aa high intensity skill session in tomorrow morning
Good work in here Bird. I’ve started doing some roadwork as well, just because I like it. I do think it helps a good deal with recovery as long as you don’t overdo it.
Spidey22-brah; Good to hear your hitting the road, although be careful, if size is your goal, then roadwork can have a negative impact on that, although I suppose if your running twice a week and not running marathons, you should be ok. Soccer season is almost halfway, although it feels like we havent even started.
Spidey22-brah; Good to hear your hitting the road, although be careful, if size is your goal, then roadwork can have a negative impact on that, although I suppose if your running twice a week and not running marathons, you should be ok. Soccer season is almost halfway, although it feels like we havent even started.
tweet[/quote]
Yeah I doubt the amount I’m doing will have any real negative effects. Just enough to not be a slob, keeping my mile run under 6 minutes. Nothing great. Plus I think it helps keep me lean while eating some many calories.
[quote]Spidey22 wrote:
Yeah I doubt the amount I’m doing will have any real negative effects. Just enough to not be a slob, keeping my mile run under 6 minutes. Nothing great. Plus I think it helps keep me lean while eating some many calories.
What will your offseason protocol look like?[/quote
I would recommend for you to one day of intermediate running such as 500m runs for time and reps, and then the other session would be shorter sprints.
Im not sure about off-season yet… too far away.
Spent an hour at the park kicking the ball around. Practiced some dribbling between cones and then finished off with 10 x 15m sprints. Wasnt as high intensity as I would like. But not every session can be a great session. Skills are a hard thing to measure, so progression is not obvious. But now and again a moment will occur, that will remind me why skill work is so important
PM
Went to team soccer training. Was pretty crap as usual. Im going to treat team soccer training sessions as recovery sessions. The intensity is not there. Im also going to try and not take training too seriously, as if I do, then it just makes me angry.
[quote]Jab1 wrote:
It’s likely your actual strength hasn’t gone down much, just your body is detrained and CNS is like “dafuq is happening?”
It will come back in no time. [/quote]
Your probably right jab1-brah. Although I was thinking, maybe my drop in strength is due to the extra cardio/conditioning work I am doing. Although I have adjusted by increasing my calories.
No game this week as the team that we are meant to be playing have forfeited. Good for us as we get the 3 points, but bad for us as we miss out on match practice/fitness.
So instead, I went to the park for some skill and conditioning work. Warmed up with agile 8 and then kicked the ball agaisnt the wall for awhile, practiced some turns and moves, and then finished off with 5 x 350m runs with 1 minute rest in between each run. And then 5 x 70m sprints, walking back in between sprints.
Today is a well earned rest day. Spent the day cleaning and washing. Going to cook up some chilli tonight aswell.
I am thinking off changing my routine, again. I met a guy who runs a cycle club on tuesday and thursdays morning, and I am thinking I want to start cycling again. Keeps me light and its my form of steady state which I need. Sinced I have stopped cycling about 3 weeks ago I have noticed a decline in my conditioning. Im also considering doing a full body 2 day split instead of the usual upper body day and lower body day.
Other changes: I have a yoga dvd that should arrive anyday, and Im considering buying a TRX and its dvds, and maybe trying some more bodyweight/core stuff.
Draft copy:
It will be a 2 week cycle…
WEEK ONE
Monday; AM: legs at the gym. PM: skill sessions and a light 5km run
Tuesday; AM: group bike ride. PM: team soccer training(usually very low intensity).
Wednesday: PM: skill session and sprinting drills
Thursday: AM: Group bike ride. PM; Upper body at the gym, team soccer training
Friday: PM: skill session and stetch
Saturday: PM: light skill session and stetch
Sunday: Game Day
WEEk TWO
Monday:Recovery day
Tuesday: AM: skill session PM: team soccer training
Wednesday: AM: legs at the gym PM: skill session and 5km run/maybe some sprints
Thursday: AM: Group bike ride PM: team soccer training
Friday: AM: upper body at the gym. PM: light skill session or yoga or just rest
Saturday: PM: Game day
Sunday: Recovery
Anyway, let me know what you think? Too much volume? Realistically a session or 2 is always cancelled due to work/life/weather etc. I will have to eat big.
Well last night I was up in the middle of the night watching the Croats teach the Irish a footballing lesson. Awesome game and awesome result. However due to my interuppted sleep I had missed my scheduled morning skill session.
In other news my Rodney Yee Yoga video has arrived. Im watching it now, and will probably give it a go on Friday or Saturday.
TRAINING
PM
Legs at the gym
Agile 8 etc.
Barbell squats
3 sets of 20 reps with the bar only.
(I havent squatted for about 6 months and I want to get back into it. For the next few weeks I will be squatting the bar for reps until the movement feels normal again. I will also be doing this before my upper body workout. Im going to watch “so you think you can squat” most nights. I feel a bit of a beginner again, but I just want to start from scratch and get my technique spot on.)
Elevated back leg split squats
Ramped up to my working set
7 x 40kg
7 x 40kg
7 x 50kg
7 x 50kg (Right leg so much easier than left… also noted on my back squats that my right leg was more dominant)
Single leg deadlifts
8 x 30kg
8 x 30kg
Supersetted walking dB lunges and goblet squats
3 sets of 20 steps using 20kg dBs, followed with 12 reps of goblet squats using a 30kg dB.
Skipping
Spent 12 minutes skipping. I want to work up to about 30 minutes. I probably could get to 30 minutes, but I just want to becareful and slowly build it up to avoid any tendonitis injuries.
nb: note to self; try to avoid the gym at 3:30pm, as this seams to be bro-tard time. Welcome to bicep curl and pull-up kipping central.
Croatia played well, i was well impressed. England didnt do too bad either today.
You should check out ‘Giggs Fitness’ yoga DVD. Its designed for footballers and he reckons it has prolonged his career. I got it and its definately do-able and challenging. Not a hardcore workout but i sometimes use it for recover if i cant get to the gym or get out.
Went to the park to kick the ball. Warmed up with a 1km run. Kicked the ball against the wall etc. Practiced some dribbling, and then some turning drills. Finished off with 4 x 300m runs.
PM
Went to team soccer training. Drove through the gates and then was told that training was cancelled tonight. It was raining , and storm with some wicked winds were forcasted for the evening. I still would of trained. It would of been good to have a short, sharp, quick session in the rain. Although I dont think this coach is capable of taking a short sharp training session.
So anyway, I was thinking about doing some skipping and bodyweight stuff by myself in the garage but decided to have the night off. Going to get ahead with my cooking and cook some chilli in the slow cooker. This weeks game is an away game and the more organised I am now, the easier it will be at the end of the week when I have to get ready to travel.
Went to the park to kick the ball. Warmed up with a 1km run. Kicked the ball against the wall etc. Practiced some dribbling, and then some turning drills. Finished off with 4 x 300m runs.
PM
Went to team soccer training. Drove through the gates and then was told that training was cancelled tonight. It was raining , and storm with some wicked winds were forcasted for the evening. I still would of trained. It would of been good to have a short, sharp, quick session in the rain. Although I dont think this coach is capable of taking a short sharp training session.
So anyway, I was thinking about doing some skipping and bodyweight stuff by myself in the garage but decided to have the night off. Going to get ahead with my cooking and cook some chilli in the slow cooker. This weeks game is an away game and the more organised I am now, the easier it will be at the end of the week when I have to get ready to travel.
After reading the latest article regarding fasted training I decided to train in a fasted state this morning. All I had was my morning short mach.
I headed to the park, warmed up with a run, did some dribbling, practiced some turns, and then finished off with 6 x 50m sprints. Was easier than expected. Next time I should attempt 10… or maybe I will increase the distance to about 70m. I can feel myself getting fitter, and my ball skills are slowly getting better.
Stay tuned, as I promised, soon I will have some videos up of my training.
