Training summer 2011/12
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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. -
at the moment the best days you can probably have ARE rest days. like a typical young bull (and old bull like me), you just want to train and train and train. Rest jsut as important. <br />
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But in saying that, maybe go for a walk for an hour instead on the off day, and now a geeky power walk, take the Mrs for a walk down town and have a coffee and a cake and then head home again! So you have a rest day, still get a bit of movement in, and get brownie points too... -
Been having a rest this week. Time to let the body rest a bit. Went for a 4km walk with the mrs last night, and had club training tonight. The usual 2km run to warm up, followed by some technique work around the break down and then training for club sevens on Saturday. Split into two teams and played live 7s against each other with rolling subs finishing off with some sprints at the end. It was a really good sweat up. Training again on Thursday night which will be the same, and will prob go for a run tomorrow night.<br />
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Still trying to stay active. Getting the itch to get back in the gym now already, but its been good to give the body a couple days rest from the weights. Get back into it Monday morning. -
Well that hurt haha. Had club sevens today. Played for our club B side and really enjoyed it. Used it solely for fitness and to get used to contact Played two full games, and two half games. Our team had 4 props in it (one game our starting forward pack were all props) so we just went out there to bully the smaller players and to keep it nice and tight. We lost every game, but we got closer to the opposition as the day went on (and we learnt to keep it tighter). With saying that we did strike a tough draw. The two teams who fought in the final were both in our pool.<br />
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Over all a great day, glad I agreed to play. Will be interesting to see what the body feels like tomorrow. Especially with the sun burn added in haha -
Just a quiet day today. Body was still quite tired and I think I may of gotten a bit of sun stroke yesterday. Sun burns settled down as well which is nice. We for a 4km run tonight. Body fealt really good and loose. Clocked in 18 min 45 sec which Im reasonably happy. Get back into the gym tomorrow which after a week off Im a bit nervous about, but should be right.
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Back in the gym today. It didnt go to great. Half way through doing my squats/deadlift super set and I tweaked my upper back. I tried to stretch it out and keep going, but it just didnt loosen up, so I pulled the pin. Hoping it will loosen up to get back into it tomorrow.
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good work on the sevens - Hauraki North used to put in two teams all the time, a 'real' team, and a tight forward team. WE used to win sod all, but blet teams to pieces as much as possible. You'd break the oppo line, but you'd all be too slow to make the tryline!! <br />
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Bugger on the back! -
Backs settled down a lot. Its not as major as me tweaking my lower back which can be a right pain in the arse when I do it. I went and did some running last night. Ran the start of my 5km run to the closet park (500-700m) and did some intervals. The goal was to do 10 sets of the 100m/200m double. Unfortunately I only made it half way and pulled the pin after 10mins of work. I was gutted, so got back on the road and finished off the 5km. It loosened the back up quite nicely.<br />
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This morning was chest and triceps. It was really, really good to get a good session under my belt. -
Got to training tuesday night and found out that we were going for a 5km run to warm up. Finished the training off with break down drills. Had a rest day yesterday as the body was wrecked. This morning tried to get some testing done. Im getting a programme done up for me for the following 5-6 weeks which will incorporate power exercises while focusing on squats, bench and dead lifts. I havent dont dead lifts consistantly for a while, and have been doing machine hack squats the previous couple months and before that I was doing box squats. The trainer wants me to take the box away and go down so that the hamstrings are parrallel with the ground. Today was about trying to get a baseline 1 RM for the 3 main exercises.<br />
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I got 140 kg x 1 for squats. 130kg x 2 for dead lifts and 117.5 x 1 for bench. I probably could of got a couple more reps on some of the exercises but I racked up to try a heavier weight then failled. I think Im heading into sets of 6-8 reps based on a percentage of what I pushed today. Plenty of room for growth, and I did notice that the hack squats Ive been doing made it easier for me to get lower than I previously have been able to. I did feel those extra couple inches though. Should be fun though, looking forward to a change up.