Fuller's Gym and Rugby Log
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[quote name='Fullermorg']<br />
Legs are killing me, but not as bad as last week. Did a gentle 1km run at the gym last night to try and warm them up etc...<br />
<br />
Quick Shoulders Session:<br />
<br />
Dumbell shoulder press - 4 sets<br />
Upright rows - 3 sets<br />
Dumbell shrugs - 3 sets<br />
Dumbell lateral flys - 3 sets<br />
<br />
[/quote]<br />
<br />
Coub pre-season fitness for 5 weeks starts this Tuesday.....going to be messy as fook.<br />
<br />
This weekend managed:<br />
<br />
Chest session on Friday night<br />
<br />
Then Fitness and Arms session on Sat morning - tried a new routine which is treadmill set at 16 speed and on an incline of level 7 (out of 15 i think). 30 second on sprinting, 30 seconds off for 30 mins. Lasted 6 before almost dying.<br />
<br />
Legs again this eve..... -
Pre-season fitness started last night - Wrecked today:<br />
<br />
Started with a 20 mins touch game – with proper structure so it knackered you. Then went down bottom pitch and did 6 exercises.<br />
<br />- 2 laps of pitch in 2 minutes – 30 seconds rest.<br />
<br /> - 3 sets of 1 minute with 30 seconds in between – 15m sprints, hit deck for 10 push ups, 15m sprint, hit deck for 10 push ups…..until 1 minute is up – 30 seconds rest after final set.<br />
<br /> - 8 x 50m sprints, 10 second rest in between them – 1 minute rest after final 50m<br />
<br /> - 5 x 5m sprints, hitting deck after each 5m – replicating tackle situation at end of a game – 1 minute rest until next exercise<br />
<br /> - 4 x side step and sprint exercise (covered about 25m in length) walk back to start..straight into next set – 1 minute rest<br />
<br /> - Final exercise – lap of pitch under 75 seconds<br />
<br />
Good stuff though.<br />
<br />
Spewed my ring after exercise 4, but finished it.<br />
<br />
Something similar on Thursday.
- 2 laps of pitch in 2 minutes – 30 seconds rest.<br />
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[quote name='Fullermorg']<br />
<br />
Still a midfield back, [b]weight still at 14stone 10 pounds (93-4kgs)[/b]. Looking to add around 3 kgs over the summer and get properly fit.<br />
[/quote]<br />
<br />
93 kgs? how adorable! I want to put you in my back garden next to the bird bath, so you can ward off evil spirits... -
[quote name='davidav']<br />
[quote name='Fullermorg']<br />
<br />
Still a midfield back, [b]weight still at 14stone 10 pounds (93-4kgs)[/b]. Looking to add around 3 kgs over the summer and get properly fit.<br />
[/quote]<br />
<br />
93 kgs? how adorable! I want to put you in my back garden next to the bird bath, so you can ward off evil spirits...<br />
[/quote]<br />
<br />
LoL!classic.<br />
<br />
You Americans have a different idea of what is a reasonable weight though Dav! -
Second Pre-Season fitness session<br />
<br />
Found this much harder than the first - mixture of having not 100% recovered from Tuesday's session and psychlogically knowing what was coming.<br />
<br />
Anyway:<br />
<br />- 2 laps of pitch in 2 minutes<br />
- Circuit training type routine.<br />
- 10 x 40m sprints (10 second between reps)<br />
- 5m sprints x 5, hitting deck and bounding up in simulated tackle scenario = 1 set - did 5 sets of this<br />
- 45 seconds of hitting tackle bags with a 5m run up..<br />
<br />
Then played 40 minutes of structured touch rugby.<br />
<br />
Totally fucked by the end of it. Slept like a baby.
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[quote name='Fullermorg']<br />
Second Pre-Season fitness session<br />
<br />
Found this much harder than the first - mixture of having not 100% recovered from Tuesday's session and psychlogically knowing what was coming.<br />
<br />
Anyway:<br />
<br />- 2 laps of pitch in 2 minutes<br />
- Circuit training type routine.<br />
- 10 x 40m sprints (10 second between reps)<br />
- 5m sprints x 5, hitting deck and bounding up in simulated tackle scenario = 1 set - did 5 sets of this<br />
- 45 seconds of hitting tackle bags with a 5m run up..<br />
<br />
Then played 40 minutes of structured touch rugby.<br />
<br />
Totally fucked by the end of it. [b]Slept like a baby[/b].<br />
[/quote]<br />
<br />
No kids eh?
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[quote name='Kirwan']<br />
[quote name='Fullermorg']<br />
Second Pre-Season fitness session<br />
<br />
Found this much harder than the first - mixture of having not 100% recovered from Tuesday's session and psychlogically knowing what was coming.<br />
<br />
Anyway:<br />
<br />- 2 laps of pitch in 2 minutes<br />
- Circuit training type routine.<br />
- 10 x 40m sprints (10 second between reps)<br />
- 5m sprints x 5, hitting deck and bounding up in simulated tackle scenario = 1 set - did 5 sets of this<br />
- 45 seconds of hitting tackle bags with a 5m run up..<br />
<br />
Then played 40 minutes of structured touch rugby.<br />
<br />
Totally fucked by the end of it. [b]Slept like a baby[/b].<br />
[/quote]<br />
<br />
No kids eh?<br />
[/quote]<br />
<br />
All safely tucked away in orphanages across Britain...
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No kids, but many ex girlfriends who proved to be particularly clumsy around the tops of stairs...<br />
<br />
Anyway, third pre-season fitness session this evening, nice and warm day in London, and i am slightly nervous. I know what is coming and that just makes it worse.<br />
<br />
Still, been keeping the weights going and can efinately see mass and strength gains in the past 4 weeks, particularly since using the Cyclone.<br />
<br />
Am now weighing in at 15 stone 2pounds. This is a rise from consistently hitting 14 stone 9/10 pounds for the past 6 months. So half a stone gain.<br />
<br />
Good part is that at the same time as putting this weight on i also notice loss of fat around the belly and lower back etc..<br />
<br />
Very positive, just need to keep injury free. -
Third fitness session last night.<br />
<br />
1) 2 laps of pitch in 2 minutes – 30 seconds rest.<br />
2) 3 sets of 1 minute with 30 seconds in between – 15m sprints, hit deck for 10 push ups, 15m sprint, hit deck for 10 push ups…..until 1 minute is up – 30 seconds rest after final set.<br />
3) 8 x 50m sprints, 10 second rest in between them – 1 minute rest after final 50m<br />
4) 5 x 5m sprints, hitting deck after each 5m – replicating tackle situation at end of a game – 1 minute rest until next exercise<br />
5) 4 x side step and sprint exercise (covered about 25m in length) walk back to start..straight into next set – 1 minute rest<br />
6) Final exercise – lap of pitch under 75 seconds<br />
<br />
Found some good improvements this time around. <br />
<br />
Have done this 2 laps of the pitch in 2 minutes target drill 3 times now.<br />
<br />
1st time - was in about 2 minutes 30 seconds<br />
2nd time - was in about 2 mins 20 seconds<br />
3rd time - was 1 minute 57 seconds.<br />
<br />
Happy with that progression.<br />
<br />
No puking this time. -
Fitness Session number 4 last night!<br />
<br />- Started with 2 laps of pitch in 2 mins (previous post indicated i had improved my time by 20 seconds over 4 days.....this was BS by our coach. FluffyBunny. Back to reality last night with a 2minute 24 seconds effort. Weak.)<br />
<br /> - Then a 5 set circuit. One set containing:<br />
<br />
5m sprint then 10 push ups<br />
5m sprint then 10 stand ups (start a movement on stomach and get to your feet as in after a tackle)<br />
5m sprint then 20 sit ups<br />
5m sprint then something else i can't remember....<br />
5m sprint then 10 star jumps (from squat position)<br />
<br /> - Then 10 sprints from half way to 22. after on sprint you would recovery jog back to start and begin again.<br />
<br /> - Then another 5 set exercise. Basically sprint 5m, hit deck (as if you have made a tackle) sprint 5m more and hit deck etc... You do 5x5m sprints and get ups which = 1 set.<br />
<br /> - 30 second constant hits tackle bag exercise....x3.<br />
<br />
Done, home, bed.<br />
<br />
Having huge problems with my calves at the moment though, so much so that i almost couldn't take part last night.<br />
<br />
Anyone got any experience of how they have overcome crippling cramps in the calves?
- Started with 2 laps of pitch in 2 mins (previous post indicated i had improved my time by 20 seconds over 4 days.....this was BS by our coach. FluffyBunny. Back to reality last night with a 2minute 24 seconds effort. Weak.)<br />
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Two good gym sessions over the weekend.<br />
<br />
Sat Morning: Legs and some Tri<br />
<br />
Wide Arm pull ups - 3 sets<br />
Leg press machie - 5 sets of ascending weights <br />
Leg curls - 3 sets<br />
Weighted lunges - 3 sets<br />
Tricep pull downs - 3 sets<br />
Tricep machine 3 - sets<br />
<br />
Sun Morning: Shoulders<br />
<br />
Shoulder press (Smith) - 3 sets<br />
Shrugs - 3 sets<br />
Seated row - 3 sets<br />
Lateral dumbell raises - 3 sets<br />
Upright row - 3 sets<br />
Bicep machine - 3 sets -
[quote name='Bones']<br />
Sounds like you have put on too much weight for your calves to handle. I'd look to lose about half a stone if I was you.<br />
[/quote]<br />
<br />
Fuck the calves then!<br />
<br />
Seriously, I have had this problem for ages...at different weights etc...<br />
<br />
Think it is a cross between my running technique - on my toes most of the time (don't know why):<br />
<br />
Piss poor warm downs...too busy being ill:<br />
<br />
More running than i have done for ages and ages:<br />
<br />
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<br />
Coub has a resident Chiropractor now and have an appointment on Tuesday evening to see if there is anything physiologically that i need to be doing to prevent calves flaring up, -
Got to look at your running technique I guess?<br />
<br />
When doing running drills but not requiring stepping/sprinting (those pitch laps would be perfect) - look at getting in a good stride with heel-to-toe action as you push your leg through. Making sure when you push through/off, your engaing the buttocks, and when pulling through, trying to bring your knee through using the upper leg.<br />
<br />
Mmmm, let's watch this training Jesse. -
Did the bleep test last night, had done a leg session the day before and played touch for 30 mins....<br />
<br />
Which is my way of making excuses for my 8.5 result!<br />
<br />
Dog shiT! -
I used to get very bad shin splints Fuller. I don't get them any more. I found that it was a combination of the trainers I was wearing and lack of stretching.<br />
<br />
Now I make sure I always get very good running shoes--no more cheap on sale stuff. A good pair of running shoes can save your calves. I also make sure I stretch extensively before and after every run.<br />
<br />
That seems to have worked for me. I used to have calf problems every time I ran. Now I can't remember the last time I had this issue. And I'm doing longer distance running sessions (an average of 6 miles) than before, and multiple 100 meter sprints, 5 sets on alternate days. No calf problems. <br />
<br />
Hope that helps. -
[quote name='davidav']<br />
I used to get very bad shin splints Fuller. I don't get them any more. I found that it was a combination of the trainers I was wearing and lack of stretching.<br />
<br />
Now I make sure I always get very good running shoes--no more cheap on sale stuff. A good pair of running shoes can save your calves. I also make sure I stretch extensively before and after every run.<br />
<br />
That seems to have worked for me. I used to have calf problems every time I ran. Now I can't remember the last time I had this issue. And I'm doing longer distance running sessions (an average of 6 miles) than before, and multiple 100 meter sprints, 5 sets on alternate days. No calf problems. <br />
<br />
Hope that helps.<br />
[/quote]<br />
<br />
Cheers mate, much appreciated. I tend to get the calf cramps whatever i do, and whatever shoe i am wearing. This includes mouldies, boots, trainers, shoes etc....<br />
<br />
I suspect that there are biomechanical reasons why they tense straight away and also i suspect there may be something to do with supplements.<br />
<br />
Remember reading an article a while back where Iwan Thomas, a GB 400m runner, who was complaining of calf cramps associated with creatine powder. He stopped taking it (switched to serum) and they went away.<br />
<br />
The calf problems i have been having have come on a lot since i have been using the Cyclone supplements which contain creatine. Am considering coming off and checking if there are any changes.<br />
<br />
Anyway - 6th fitness session last night<br />
<br />- 2 laps of pitch in 2 minutes (2mins 22seconds for me - shit)<br />
- 8 X 50m sprints - 10 second rest in between<br />
- 3 x 1minute of sprints to 22 and 10 push ups...<br />
- 5 sets of 5x5m sprints hitting deck and pushing up after each 5m. (hardest exercise of them all)<br />
- 4 set of 20m sprints and side steps of both legs<br />
- 1 lap of pitch in under 75 seconds (did it in 61 seconds)<br />
<br />
Felt like chundering but managed to keep it down.<br />
<br />
Played touch rugby before and after.
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Have had another or so fitness sessions, including a fitness testing session which had me chundering. Mmmmmm.<br />
<br />
Have now moved into proper training sessions with some contact work being phased in.<br />
<br />
Two changes my end are:<br />
<br />
Diet chages - My diet is shit. Like a farking teenager. Have cut down hugely on fat intake and eating loads more fruit and feel better for it. Also hydrating like it is going out of fashion, especially on training days.<br />
<br />
Gym work - have started to bring in more power focused exercises, power cleans, diagnal weighted lunges etc.....<br />
<br />
First pre-season game is on August 26th. -
Been two and a bit weeks on new diet, with more runninbg outside of rugby training sessions.<br />
<br />
Was 15 stone 2lbs, and have now dropped down to 14stone 11 pounds.<br />
<br />
No noticable loss of muscle and starting to get into the power training now - particularly doing clean and jerks with an olympic bar.<br />
<br />
PB so far is 70kgs, but i reckon i'll get this up over the next few weeks.<br />
<br />
Bench is back up to 110kgs as of Saturday just gone.