Training summer 2011/12
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Chest this morning. Barbell flat bench press, barbell incline bench, and DB decline bench, each super setted withDB pull over, DB flies, and cable crossovers. Aimed for 4 sets of 10-12 for each exercise however that sometime varied 1-2 reps either side depending how I was feeling for the set. Finished the session on triceps by supersetting cable rope pull downs with cable rope over head triceps extension, followed by 3 sets to failure of bench dips with my feet on a swiss ball. <br />
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have to say Ive been enjoying the supersets followed by only 30-45 secs rest. Not pushing the same weights but Im enjoying the challenge (and change). -
Had team training again last night. More of a conditioning session which was good. As usual we had our 2 km run to warm up followed by three 10min blocks of conditioning with a game to finish with. For the first block we had cones on each of the major lines (try line, 22m, 10m for each half). Stride out to each cones, then down for 15 press ups, 15 sit ups and 15 star jumps. Do that for the length of the field, then jog back to the other side then do it again with 10 of each exercise. 2nd block was jog out from the try line when the trainer blew one whistle then when there was a 2 whistle blast we had to sprint back to the start then go again. If we made it to half way we had to go down for 6 press ups, 6 sit ups and 6 burpees (as quick as we can, forgetting about form) then get up and keep running. The 3rd block was a combination of the first two where we just did as we were told. Was a good session and was happy to start to slowly test my endurance.<br />
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This morning was 6am RPM class at the gym. Fealt a lot easier to get up this morning and was a good session. It totally wrecked me but was good. <br />
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Tonight will be a team training again with a 20 min each way game planned (with the squad being split into two teams). -
Well that fealt like I did sweet fuck all of nothing haha. Training involved some skill work for warm ups then got into a live game of 10 on 10 with rolling subs (line outs but golden oldies scrums) for 15min each way. I played the whole time and I have to say introducing tackling, rucks and mauls takes a lot more out of you. It took about 10 mins to get involved in the contact. As time went on got more and more involved and started feeling better in the last 5 minutes as my 2nd wind started to kick in. Was good to get through the session, but god I hope I get my game fitness quickly haha.
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Its hard to tell as most of our rep players arent involved. I got more mobile as the game that went on and my second wind kicked in. With saying that I didnt seem to find it any where near as easy as our hooker whos in the preseason squad. <br />
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My base fitness and endurance is not to bad, although my speed is aweful at the moment. Considering the weight that Ive put on Im quite happy with how my recoverys going. The coaches havent said much, but have mentioned that I look in good shape and my skill work last night wasnt to bad. -
that's all good then, and hookers are always bastardsa and fit! Keep on trucking, and make usre you keep getting enough protein on board so as not to loose too much muscle with the amount of training you are doing at the moment. Always a problem in season, something I noted last season with some of our club boys. But then they took NO extra care of their eating plan, recovery drink = beer.
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Leg session today. Was meant to do biceps as well, but I swapped them out for calves. Supersetted machine hack squats with leg press, and smith machine lunges with good mornings. 4 x 12 for each exercise. Then finished off with seated calf raises, toe raises on the leg press machine finished off with standing calf raises. Legs were shaking in the shower after wards. Time to sleep haha.
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Had spin class this morning. The legs were feeling it this morning. Even after spending a lot of time last night stretching them out they were pretty tight to begin with. Went well though, and worked almost as a recovery session. Fully crashed out tonight though when I got home. Glad I set the alarm so I was able to make it to training in time, only to find out that the first half of training was a 5 km run haha. I enjoyed it, there were a couple decent hills which got the legs burning, but after the first 1-2 km the second wind kicked in and I was sweet. I enjoy the 5 km length for runs. Session was closed off with a game of touch, then a handful of shuttles to finish with.
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Chest and triceps today. Included some drop sets for the bench which worked out well. Allowed me to go a little bit heavier, and still try target the 12 rep mark. Might introduce the drop set a bit more for some of the other work outs to mix things up a bit come next week. <br />
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This afternoon I did the beep test to work out my vO2 max score. I dropped out level 11.2 which gave me a v02 max score of 50.8. Its the first time ive done the beep test since about 7th form so didnt really know what to expect. My recoverys sweet, but my speed again is average. I simply just couldnt keep up. A good starting point though. Was also good to be able to sit down and have a bit of a discussion with the guy to get some different ideas. Going to re test the beep test on the 29th, and do skin folds again just before club starts. He has also agreed to take me through some plyometrics on the 22nd and design up a programme to do once a week. <br />
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Also got informed today that a few of us in the naki Bs from last year will have a meeting witht the naki trainer to try get a speed programme set up which will be awesome. Anything to try and get that bit more of an improvement. Ive been talking to the naki boys whos programme has just started and they are getting thrashed at the moment a couple times a week. Theyve got a preseason game organised against a wellington xv on the 25th. Missed the cut for that, but still want to keep fit so Ill be in half decent shape incase Im called in to cover injury. Fingers crossed. -
Tonights training went well. 2km run to warm up, some handling drills, followed by some hip pad work to warm the shoulders up. Ended training with a 10-15min (I think anyways) each way playing 8 a side across the field, try line to 50m. It was in the rain and was really good. There was a lot more hits and counter rucking than last week. The body was tired going into it, but I left training feeling amped up and feeling good. The body might be a bit tight tomorrow, but I enjoyed getting back into it tonight.
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Did you see the blues training vid that was on youtube recently? boxing (full contact) with body shots. They were ripping on each other hard out! even then it's still hard to prepare the body for those huge collisions!<br />
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[video=youtube;rE7l2bzJUDQ]
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Check out 3.15m or so - big boppers wailing on each other!!
