Damn, your packing some heavy duty poundages there :o
Your form must be good on the Oly lifts.
How long have you been training?
thanks man! i have been lifting off/on for 8-9 years (im 22 now) but alot of it was just kid stuff screwing around in the weight room. ive been lifting seriously for probably 3-4 years but have only done oly lifts for 6 months. i love doing them!
ive always loved the sport but until recently i never had access to oly equipment(bumber plates, lifting platform).
but they are my favorite thing to do, especially hang/power snatch (but squats are still my bread and butter). since im still basically a novice when it comes to oly lifts im looking forward to making some big gains with them!
CoolColJ…Is that you in your avatar or your girlfriend? And by your location, I am assuming somewhere like Australia maybe?
6-26 thurs
pm
core workout
hanging leg raises 4 sets
russian twists 3x30
fire hydrants 3x15
knee circles 3x15
dumbell shrugs 3x12 @100's
iso neck (front) 2x15sec
barbell curls 3sets
reverse curls 2sets
tempo runs 1x3
route running
from the workout yesterday i was pretty tired so i scalled back the tempo runs and just ran some routes, gonna add some tempo work tommarow to recover.
athlete, huge fan of your thread…i play WR and i need more agility…more straight line speed is good but my agility sucks…any tips?
whats better to wear for a WR…a low cut ceat or the mid cut cleats with a strap?
irate,
agility - pro agility drill, 3 cone, etc.
cleats - low cut. check out eastbay, nike has a few good models suited for skill position players.
RE: agility
the cornerstone of your agility workouts should be the pro-agility because it is the most likely drill you will be tested in, as well as its value in improving your change of direction.
personally i also like to include agility ladder drills as well as different cone drills with emphasis on cutting.
fri 6-27
am
running
flying 10’s with 40yard buildup x3
" 15’s " 30 yard buildup x3
pm
weights
hang snatch 3x5@155lbs,1x3@165,
1x1@185lbs
jump squats 5x3 @50lbs+bar
SL deadlift 1x8@275lbs,2x6@315lbs
hammer bench press 5sets (decending weights for burnout endurance)
lying tricep extention 2sets
superset with pushup 2sets
-basketball for 20-30min
i didnt feel strong on my sprints this morning, i didnt have much explosion of my toes and knees werent high. i just felt tight. i think a more extensive warmup should be implemented.
i definitely undershot my estimation on my oly lift maxes for my strength cycle. this whole week they felt easy. next week for the triples and singles ill up the percentages. im probably going to do some recovery work this weekend
mon 6-30
am
running
starts 10yardsx4
20yardsx5
30yardx2
plyo’s
standing triple jump x2
alt leg bound 3x3reps each leg
pm
weights
power snatch 1x5@155lbs
3x3@185
1x205lbs
attempt at 225
snatch pulls 1x5@315
3x3@335
1x1@365
bench press 1x5@260
3x3@275
incline hammer press 3x4-6
reverse hypers 3x5 assisted
basketball for 20-30min
didnt feel all that fast this morning, not necessarily tight not a whole lot of explosion (my oly lifts are up?).
weights felt solid, went for 225 on snatch, easily had the height but tech wasnt good, didnt make multiple attempts but surely would have got it.
b-ball becoming regular to work on cardio in a fun way rather than countless shuttles-which i should be doing also.
wed 7-2
weights
power clean 2x5@225,3x3@245,1x265
squat 1x5@405,1x3@425,1x3@425
(+heavy chain), 2x3@425(+
2 heavy chains
push press 1x5@135,1x5@155,3x3@
175,1x1@185
dumbell shoulder press 1set
plyo double leg bound 5x3
the last two days ive done no intense running because my ankle is inflammed and there’s no point in injuring it further. also ive felt very tired and lethargic, but im going to finish the week strong and continue to ice my ankle real good
thur 7-3
pm
hanging leg raises 3sets
russian twists 3x30
pullups 3sets
barbell rows 3 sets
barbell curls 3sets
reverse curls 3 sets
agility ladder
shuttle runs (backpedal,side shuffle, etc)
Irate88,
I don’t know if you have a prejudice against all things soccer. If you don’t, the Nike Talaria Mercurial (sp?) worked very well for me this season (WR/FS). Pros: The molded is great for hard ground and FieldTurf, the shoe is unbelievably light, and it is great for putting a spiral on the ball (I was also the punter). Con: little, if any padding (problem minimized since you are not running through the line, caused me some problems on goalline D).
7-6
car pushes 10x30yards
7-7 mon
am
start sprints 5x10yards
4x20yard
2x30
1x40
pm weights
power snatch 1x5@155lbs,1x3@185,205lbsx1,215lbsx1,
225lbsx1
snatch pulls 1x5@315lbs,3x3@365lbs
bench press 1x5@260,1x3@275lbs,3x1@300
hammer strength incline 3x5@6plates
3supersets of dips/pushups
reverse hypers 3x5
adding the carpushes as part of my plan to increase my lactic acid buildup tolerance in my legs. monday was good. starts actually felt pretty strong and explosive(probably all the rest this weekend). weights felt good too.
7-8 tues
pm
lying leg raises 3x25,20,20
russian twists 3x30
fire hydrants 3x12
knee circles 2x12
machine rows 3sets
hammer pulldowns 2sets
tempo runs 2x4,1x3
(run straightaway, walk turns)
doing the tempo runs this way is about perfect for my rest intervals since im trying to cut down on rest
7-9 wed
am
barrier jumps 5x3
pro agility 2xeach direction
agility ladder
bag drills
pm
weights
power clean 1x5@225,1x3@245,2x1@275 (2 failed attempts)
squat 1x5@405,1x3@405+heavy chain,1x3@425+HC,1x3@
425+2 HC, 1x3@455,1x3@455+HC
push press 1x5@135,1x3@155,3x1@185
hammer shoulder press 3x8
stadium hops- circuit style- 5hops left leg,5hops right leg,
5hops double leg,10pushups
x5 reps
failed attempts on cleans my form was really bad, also didnt have much rest
7-10 thurs
tempo runs 1x3 (warmup)
stadium runs 2x5 (5 min rest between)
pretty fatigued today, but stadiums felt good for recovery
7-11 fri
pm
running
flying 10’s (35-40 yard buildup) x4
" " 20’s (30 yard buildup) x3
weights
hang clean 225x3,245x1,255x1, 2x1@275
close grip bench(superset with regular width) 3x5@225
dumbell curls 3x6
med ball toss 3setsx25-10
got up to 275 on hang clean,suprisingly easy. this is the same weight i got to on power cleans on wed. why is this?
maybe im pulling slow off the floor. i cant explain it. i mean id rather have a impressive hang clean because off the transfer to vertical and explosive start, but if my power clean hovers around 300, surely i should be power cleaning way more?
7-12 sat
car pushes 5x40-50 yards
7-14 mon
am
10 yard sprints x5
20 " " x4
30 " " x3
40 " " x2
plyo
skips for height 3x (4touches each leg)
quick high knees 3x5yards
pm
power snatch 185x3,205x2,215x1,2x1@225
hang clean 225x3,245x2,265x1,2x1@275,225x5
hammer bench press 15,10,7,5
incline hammer press 10,6,6,10
push ups 3sets
reverse hypers 3x5
on my backoff week of my 3-1-3, so the reps and intensity on bench and incline dropped. im still gonna keep the reps low on my oly lifts because anything over 5 reps form is gone. the running will stay high this week but i need to key back the weights for just this week. an idea for this week for oly lifts- keep everything easy and work up to a single of 95%, then stop on the oly lift.