Go the mighty Lions!!!
Quietly though just at the moment.
D
Jimmyoz - If your inseason you need to maintain your strength and keep working on skills and game stuff. Trying to build strength and mass should be kept for the offseason.
What I do is the day after the game do a recovery weights workout and then do another workout during the week which is based on the tier system. Have a look for it around here under big martins tier system.
Basically I start incorporating the tier system during the pre-season and then still use it during the season but only on the mid week weights session. The day after the game goes like this:
Gpp warm up focusing on Upper back, post. Chain & Abs
a) Bench press 3 x 3reps
b) Box squat 3 x 3reps
c) Bent over row 3 x 12reps
Superset 2 x 15 to 20 reps
D1) Dumbell bench press or push ups
D2) Good mornings
D3) Dumbell upright rows
Then do stretching and take a Epsom salt bath.
[quote]jacross wrote:
Good topic Jimmy, I was going to do something similar.
I love aussie rules and played it during school up until year 8. Then I did a terrible terrible thing, I gave it up for no reason other than laziness. Now I’m 21 and have been fat and unfit for the last 6 years.
However if you love the sport it can’t really die and I’m now training to be able to play next year. I’ve made a lot of progress in fitness and building my skills up again. Now I’ve got a focus for strength training too.
Go the cats!! Tony you and I are a good match, I love the Hawks too, they are my second favourite team.
I’m not sure what position I’ll play. I’m only 180cm (5’11) so I’m too small for ruck and full forward. I used to play back/forward pocket and wing so I guess it depends on my level of fitness next year.
Jimmy who do you play for? I live in ACT so will be playing in that league.[/quote]
I live in the ACT aswell! Who are you thinking of playing for?
paul, cheers for the info, what i am doing now i feel comfortable with as im not feeling full fatigue and also am getting thru my trainings better than before…this program i am doing is not mass building…its a 3x5 3x8 and 3x3 using weights on the lighter side than normal.
we play sporadiaclly here in the USA, 1 game every 2 weeks roughly…and i dont workout the day before any training, i havent played a game yet but this week is my first game. BTW, i am n NYC not Oz. cheers tho for the info, i will keep it handy…
[quote]pauln78 wrote:
Jimmyoz - If your inseason you need to maintain your strength and keep working on skills and game stuff. Trying to build strength and mass should be kept for the offseason.
What I do is the day after the game do a recovery weights workout and then do another workout during the week which is based on the tier system. Have a look for it around here under big martins tier system.
Basically I start incorporating the tier system during the pre-season and then still use it during the season but only on the mid week weights session. The day after the game goes like this:
Gpp warm up focusing on Upper back, post. Chain & Abs
a) Bench press 3 x 3reps
b) Box squat 3 x 3reps
c) Bent over row 3 x 12reps
Superset 2 x 15 to 20 reps
D1) Dumbell bench press or push ups
D2) Good mornings
D3) Dumbell upright rows
Then do stretching and take a Epsom salt bath.
[/quote]
[quote]deadly69 wrote:
Go the mighty Lions!!!
Quietly though just at the moment.
D[/quote]
The only way they are going is backwards, especially after 5 losses in a row at their home ground…
Then again I can’t boast too much about the Swans, at them moment their kicks for goal are going all directions except straight. Most inaccurate team in the league.
just an update, i have competed this program and thought it was great…i have lost about 4-5 kgs from it as well as improving my overall aerobic fitness and a little strength in the process 
Some things i found diff in footy was that i was breaking away quicker from a standing or slow start and also hitting the body hard and also lasting a little longer before fatiguing. The only negatives i found were that i experienced some new pain in my lower back a bit (no doubt thru possible poorish technique) and loss of some muscle (but not enough to freak me out )
I am now going to start the outlaw program by CW. It is a little more intense than the SFM i did before. Anyone else done this one or have some pointers…I do recommend this for anyone into sports and looking to get fitter!!
just to add, i know 4 weeks is not a great amt of time to see fantastic results or even, im my case sometimes, good results, but i really do feel alot more confident getting into the packs, going at 50/50 balls and going hard!!! Just knowing that i am doing the extra shit off the field helps when i know others arent!!!
will keep you guys posted in future…
alphaboy, hows things mate?? i see our old friend celtic is back again lol
I did it for 4 weeks too. Just finished about a month ago. Thought it was great, added a few kilos to every lift, lost about 2 pounds of weight and feel faster. Am gonna stick to a WS style template for a good while though and then maybe do the SFM again sporadically after a back off week if I’m feeling overtrained.
[quote]JimmyOZ wrote:
I am now going to start the outlaw program by CW. It is a little more intense than the SFM i did before. Anyone else done this one or have some pointers…I do recommend this for anyone into sports and looking to get fitter!![/quote]
I’ve done OSC once for pre-season Aussie footy and I liked the results in bringing up my fitness. What I do now is follow the Tier system (3 days strength trainig per week) and on the fourth day include a OSC type workout. Plus adding in some 400m sprints and interval running during the week will get you strong and fit
[quote]JimmyOZ wrote:
just to add, i know 4 weeks is not a great amt of time to see fantastic results or even, im my case sometimes, good results, but i really do feel alot more confident getting into the packs, going at 50/50 balls and going hard!!! Just knowing that i am doing the extra shit off the field helps when i know others arent!!!
will keep you guys posted in future…
alphaboy, hows things mate?? i see our old friend celtic is back again lol[/quote]
Well if you were going for a ball in the pack im sure the pack would disperse on your impact…Considering your a massive unit.
Yeah, XcelticX what a loser…I really think its a person being stupid…someone cant be that thick, and muscular…psych…I mean he doesnt listen to anyone and eats shit food, and i told him to stop eating sugar and he still eats milk and fruit, with is basically all sugar…By that he would lose B/f …but the other guys love it paying him out and some of the shit is quality…It sounds like ya footy is going well…its not the same without ya in Aus…look after ya self…out
[quote]JimmyOZ wrote:
Ok, I have been weight training for about 18 months and the kinda stuff i have been doing has been basically for size, but now i want to train more for sports realated activity. My sport requires great strength, muscular size and aerobic fitness (this im not too fussed about as its an amatuer level).
I was wondering if someone could direct me to a program that would be beneficial for me. For those not familiar with the sport, the type of training i would do would be be similar to a wide receiver in football, someone who can run, break tackles etc…i would be doing a bit of running so im not sure how much leg weight training will affect this (its hard to run after youve squatted for instance, even days after…)
I have been doing several programs from this site, like Shoulders Overhaul and the Hard Body Training from Ms Beast along with some Poliquin stuff. I was wondering would something like TBT be good for what im doing. My footy takes up about 3 days a week with 2 trainings during the week and one match on saturday. I guess the main things im not sure about is the type of rep/set schemes to do to compliment the type of size/strength i want. If you think i need to give more info i will as i am using a net cafe comp and have no comp at home…cheers jimmy
[/quote]
CT’s Black Book of Training Secrets has an entire football training program in it which is excellent. If you have access to the magazine Milo-published by ironmind inc-also back issues sold at crains muscle world-there is an author named ashley jones who has had at least 3 articles published in the last three years as to how to train for aussie football-get some back issues and read up on it-I am sure Ian King has addressed this as well and T-mag author Dan John must have some great ideas on this as well.
[quote]Yorbabarbell wrote:
CT’s Black Book of Training Secrets has an entire football training program in it which is excellent. [/quote]
I have not yet read CT’s book so please forgive my ignorance if I am wrong on this, but wouldn’t a football program that CT wrote be tailored for American football? This would be a very different program compared to the needs of Aussie Rules, which is way more endurance based and has very different athletic skills required. In some positions having too much mass would actually be a hinderance to the player.
[quote]pauln78 wrote:
I live in the ACT aswell! Who are you thinking of playing for?[/quote]
I live in O’Connor and Ainslie is basically across the road so most likely for them. I haven’t played in years so I’ll most likely end up in the thirds.
Just trying to get my skills and fitness back up to scratch, but I still have 8 months to do it, so I should be fine. It’s going well so far.
[quote]Alphaboy wrote:
JimmyOZ wrote:
just to add, i know 4 weeks is not a great amt of time to see fantastic results or even, im my case sometimes, good results, but i really do feel alot more confident getting into the packs, going at 50/50 balls and going hard!!! Just knowing that i am doing the extra shit off the field helps when i know others arent!!!
will keep you guys posted in future…
alphaboy, hows things mate?? i see our old friend celtic is back again lol
Well if you were going for a ball in the pack im sure the pack would disperse on your impact…Considering your a massive unit.
Yeah, XcelticX what a loser…I really think its a person being stupid…someone cant be that thick, and muscular…psych…I mean he doesnt listen to anyone and eats shit food, and i told him to stop eating sugar and he still eats milk and fruit, with is basically all sugar…By that he would lose B/f …but the other guys love it paying him out and some of the shit is quality…It sounds like ya footy is going well…its not the same without ya in Aus…look after ya self…out
[/quote]
LOL!!! its pure entertainment…footy is good, training hard and am down to 78kg and you know what i was like back home, so that is probably about 7 kg difference…its so fkn hot here, not so much pure heat like adelaide, but humid, you need to take many fkn showers a day!!!
well dude, hurry up and get over here, i know kt wants to bad, you can always join the force here 
talk soon slutnuts
ok, just another update here, i have just finished my first week of this OSC program. I feel that i may have started with too much weight on a few exercises but im sure i can sort that out…one thing i have noticed is the leg training and my legs feel like they are getting a real working over. Looking forward to the rest of the program! 
PS: anyone else who did this, what were your thoughts of the leg training early on or any other part of the program??
Had a game on the weekend and played my best yet…in 92F heat in Raleigh…we pumped the tigers down there and i was feeling confident hitting the 50/50 contest hard as and running/sprinting hard too…even had teammates telling me i was going like the road runner…months ago, i would have been slow as shit…now…im going interstate for a few weeks so this will test my committment to attend a different gym and keep up with the programme…im really liking this OSC program right now…into the last day of week 2 and its great!!!
later
Jimmy
Jimmy,
Good to hear things are working out on here. Please keep us posted.
Maybe I’ll see you at nationals in a few months.
The last week and a half has been a little slow since i got married and had lots of festivities to do which ate into my workout time…i still got some good workouts in but no with the same frequency i would have liked.
I am about 4 1/2 weeks into this program now and while before the wedding i had seen some improvements, ive dropped back a bit in progress, but i will get that back in a week or 2. We have internal trials the next 2 satdys (a city vs country and state of origin games) and then a proper game in 2 weeks after those so along with the extra training, i will get some match practice in too which is good.
As i was going to say before, after i finish the last 3 weeks of this program, i will research the WSFSB artcile, read up on it and work out the program to start that…i need to get my ass into some sort of shape to even consider starting that so its hard work and discipline from here on in.