Training summer 2011/12
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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!! -
We used to do a lot of wrestling drills with Waikato. Its amazing how tiring it is. <br />
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On a side note Ive really been enjoying the youtube videos the Blues have been putting online. its been quite interesting getting a peak at what they've been doing. -
Leg session this morning. Feels good to have already done it for the day. Supersetted machine hack squats and leg press again for 4 x 12. Thought Ild try some box squats afterwards but I pulled the pin pretty quickly after I struggled to do 12 x 60kgs. The quads were just fucked. Followed them with sprinter lunges (with my back foot up on a bench). 12 each side with 26kg dumbells in each hand and it just fully finished me off. I finished the session off with some calf work. By that stage it had been an hour so I called it quits after that.
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Trainings are going really well. Shoulders and back yesterday. Wrecked the shoulders yesterday. It must be a sight to see seeing a 120kg, 6'4" prop failing on 6kg dumbells. Club training was last night. Mike Collins, the TRFU academy manager came down and held the training. Unfortunately there was only 5 of us turn up which was a bit embarrassing but we had the training any ways. Worked out really well as we had a lot more work time. It was a combo of conditioning and skill work. He introduced us to the new naki trainers favourite exercise he grabbed from his time at the blues. Its a combo of sprints 100m and 200m. Aim for 20sec for the 100m and 40sec for the 200m. You go on the minute. So you run the 100m, have 40 sec rest, run the 200m, have a 20 sec rest, then run the 100m and so on and so on. Was really good. Apparently the blues do 10 sets of that 3 times throughout their trainings.<br />
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This morning was spin class and tonight was club training.<br />
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Also Bart I was starting to think that Ild consider adding explosive work, but Im not sure what exercises to add where within the work outs. -
google is your friend!! <br />
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WE've been doing squat jump super sets. Currently barbell lunges 8 each leg followed by 15 squat jumps for 3 sets, and previously it was leg press, think about 40 reps in 3 blocks decreasing the weight (something like 20-10-10) and then 10 jumps. -
Man the body is wrecked today. Wednesday was chest/triceps in the morning, and club training in the arvo. Again not many people turned up so we went for a 2 km warm up run then a game of touch. Thursday was spin class in the morning, where I really struggled to get up. I think had it not been for the fact that I had booked in for it I wouldnt have gone, with saying that I got it done. Thursday night was club training. 2km run then a 12 on 12 game. Got some more work around the rucks and mauls but I wasnt feeling it.<br />
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Time for a week where I lighten the training load I think. Ive started to plateau. The body needs a week to recharge so that I can give it another good crack. After the week off Ill be changing the gym programme up a little bit. Instead of supersetting two strength exercises together, Ill be supersetting a strength exercise with a power exercises as per Barts suggestion. power/hang cleans, box jumps, jump squats, push press et al., will all make a return. Im meeting up with a training over the next fortnight to work out a speed programme as well as a plyometrics training programme.
