Training summer 2011/12
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[quote name='BartMan']Those interval runs - ouch, but I reckon throw in some 400s too... ouch. Those are more sharpening up at the business end of the season distances. Endurance at the moment 800s, 400s, and even 200s. 200 are good on a track, as you can go as hard as you can over 200, then walk recovery 200 etc...[/QUOTE]<br />
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I did athletics at school/uni and found the 400m training perfect for rugby fitness. I do 400m training 3 times a week, 10 x 400m on the 1.20 with 1.30 rest. I've tried to encourage teammates to do 400m training, but it's a killer and not much fun, but it gets you very fit! As well as this I do sprint training too, but the 400S are my main conditioning sessions. Doing longer runs 5km+ are fine for all round fitness, but it's probably better to stick to sprints and 400s/800s for your fitness. -
RB, warm up was a good yarn as we rode on the bike for 10 minutes, roll your shoulders a few times (as most front rowers fdo when told to stretch), and then into it. Hard to get your head around straight into as heavy as you can go from set 1, but that's what is wanted. Maybe throw in a press up or two as well...<br />
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Every set you should aim to have the last rep as the last rep that you can do by yourself. You should be at the limit all the time - hence the need for someone to train with so you don't pin yourself to the bench when you fail!! and that is why often the second set and the third set, the weights will be down on your first set. Just smash yourself to pieces from the get go! To make it more exciting, when you fail, get your partner to lift the weight for you and do negatives until you hit the right rep range. That will though, KILL your next set!! but is pretty cool when you are doing your last sets of say 15, and you're still cranking out 100s on the bench! -
Got sent home from the gym today. Ive been doing a little bit of work with one of the trainers in the gym. After talking to him this morning half way through the session and he said that I had over trained myself over the last 6 weeks and need to have the week off to recharge. No weights, no conditioning nothing. Not quite what I was expecting.
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You could work on stretching this week perhaps? I read that BBBT did about 2-3 stretch sessions a day and put a lot of his longevity down to it. Or as Bart says just get outside and relax. Could also be a good time to consult someone about kai?? if that is something on your to-do list.
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Ive got to say after only half a day Im hating this. After what turned out to be a half arsed gym session and not doing my usual 1 hour spin class on a Tuesday night I feel like shit. And all because I didn't push as much on the bench as he thought I should. Ive got to say, since he started to sniff around and trying to get me to become a client of his that Im actually starting to lose the gains that I'ld gained over the last month or two. I understand that you need to give your body a rest, but I was also brought up with the training mindset that even if you are feeling tired and can't push your absolute heaviest you just push yourself as hard as you can and do the best you can.
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But rest is really important - that's when muscles are repairing themselves and growing. I haven't got to the point of overtraining so I don't know how easy/hard it is to recognise. It's not so much about losing momentum as prepping yourself for the next stage. You'll be champing at the bit to get stuck in at the end of the week.
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I did a 20 minute interval run on our new treadmill yesterday followed by a series of 400s at 15kph with 2.30mins rest between each set. Nearly killed me. Was still bright red and hour later. Also got my kegs back from a fitter welder mate who sealed them off for me after I filled them with wet sand. Trouble is one is to heavy to clean and press now. Gonna have to get stronger before I can hoist the bastard.
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[quote name='Red Beard']The sixty I can C&P even Snatch no worries. The 80+ I can only High Pull at this stage. The wet sand sloshing around inside makes it much tougher than if it was completely full.[/QUOTE]<br />
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We used to use them at Ta$man, they're absolutely awesome. How much did they cost to get done? -
First session back in the gym after a week off. Tried out an upper body session that I designed the other day, focusing on the chest and triceps. Its still a work in progress but chest and shoulders are wrecked haha. Started off with 3 sets of DB military press 8 @ 32, 6 @ 36, 8 @ 34. 7 sets of bench: 8 @ 80, 6 @ 100, 4 @ 105, 4 @ 105, 3 @ 105 then 2 sets of 4 @ 100. Incline bench: 8 @ 60, 8 @ 70, 7 @ 70, 5 @ 70. Bench flies super set with bent over reverse flies: 4 sets of 8 for each at 12kg DB. Close grip bench 10 @ 60, and 2 sets of 10 @ 50 super set with max bench dips. Finishing with 3 2min bridges. <br />
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A bit of a change in pace, Ive pulled back in the weights a little bit to increase the reps. Try build a bit more strength and size. -
Back and biceps today. Must say it sucked.This afternoon was cardio. Did intervals down at the park. 10 x 200m going every 2 min, 10 x 150m going every 90sec, 10 x 100m going every minute, and 10 x 50m going every 30 sec. Had a 3 min rest in between sets.
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Legs today. I must say it was quite weird doing legs and staying away from the squats. I think the body was in a bit of shock haha. Did deadlifts for the first time in a couple years, lunges, leg press and calf raises with some core thrown in through out. Will be interesting to see how the legs are tomorrow.
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leg press? I hate when my programme for legs does not have squats, and just leg press and the like. Sucks the kumara big time!<br />
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But those lunges the other day that I did - despite me hating them and always thinking they were wussy have killed me. I expect the squats etc too helped, but by jesus those lunges made my legs scream!!
