10/1/06
Warm up
210100m
This was just tempo stuff, did 100m in 17-18 seconds and then jogged back to the start by the end of the minute.
11/1/06
Warm up
Vertical Jump 51
10m sprints 25
Running Jump 1*5 each leg
Squat - Worked up to 120kg which I missed
- 32 95kg
Military press 43 60kg
High pulls 43 87kg
Chin ups 36
Squats all started in the bottom position. I just can’t really get 120kg moving at the moment, anything I get going I can do for a double or triple. Vertical was about the same as Monday, my running vert has improved a bit.
12/1/06
Warm up
2km run
7*1 min runs / 30s recovery
Did the 2km in 7:30 so it’s getting better, the 1min runs were at about the same pace.
13/1/06
Warm up
Bench press 61 100kg
Hang cleans 52 60kg
Step ups 44 50kg
Bent over rows 36 60kg
Natural glute ham raises 3*6
Had to go out and could only fit weights or sprints in so I decided to go with the weights. It seemed appropriate at the time but looking back I probably should’ve gone with the sprints.
14/1/06
Warm up
Hills - 5*300m
Did this session early in the morning before it got too warm. Probably not as good as last week but I didn’t feel too uncomfortable doing them.
16/1/06
Warm up
Vertical jump 51
10m sprints 25
Running jumps 5*1 each leg
Power clean 61 72kg
Zercher squat 52 80kg
Military press 44 50kg
RDL 36 75kg
Chin ups 3*6
Vertical jumps felt pretty good maybe another cm higher than last week but my running jumps were a little bit lower. Weights felt good except the zercher squats, they weren’t fast enough until the last set.
17/1/06
Warm up
110100m on the minute
110100m in 16s with 44s rest
It was pretty windy when I did this, originally I wanted to do 20*100m on the minute but running into the headwind took it’s toll. The second set without the jog back to the start was actually preety good.
18/1/06
Warm up
Vertical jump 51
30m sprints 25
Squat 61 107kg
Incline bench 52 80kg
Single arm snatch 44 each arm 32kg DB
Good morning 36 75kg
DB Bent over row 3*6 each arm 32kg DB
Vertical keeps going up so I’m pleased with that and the first set of sprints felt pretty quick. The weights went pretty well although the single arm snatches took more out of me than I thought they would.
20/1/06
Warm up
2km run
Got up early to do this, I have a 2km time trial next week and I need to beat 7:24 so I thought I’d check where I’m at. Ran it this morning in 7:15 so very happy, there was a bit of a tailwind though. I’m sure that with a group of us running the competitive urge will kick in, hopefully I can run a low 7 minute time.
21/1/06
Warm up
Bench press 61 102kg
Hang clean 52 62kg
Step ups 44 each leg 52kg
Bent over row 36 62kg
Natural glute ham raises 3*6
Weight went up ok and I’m feeling pretty good. Bloody hot though and same again tomorrow so will take the day off.
23/1/06
Warm up
110100m Tempo
Just a very short tempo session to keep the legs ticking over. It felt very easy, I’m looking forward to the 1st official training of the new year on Wednesday.
25/1/06
Football training
We started with the 2km time trial, I did it in 7:01 so very happy. Most of the boys came back in pretty good shape. We didn’t get a chance to do the vertical so we’ll do that on Monday. We did some skills then another 2*1km runs. Was feeling pretty fatigued after this so my skills went down a little bit. It was a good first night though. Australia day on the 26th and Friday night off training so going down to the beach cos it’s going to be bloody hot.
30/1/2006
Football training
Started off with the warm up and a few light skills then went into 2540m sprints. These went pretty well, I won my group most of the time despite missing the start a few times. The second last one was pretty bad though, missed the start and not enough in the tank to accelerate. Picked it up again to win the last one though. We moved into some skill drills afterwards. My skills were ok except for a couple of dropped handballs, just a lack of concentration.
Felt good to have a few days off on the weekend, it should stand me good stead cos we’re moving into a fairly heavy training period.
31/1/06
Warm up
Power clean 5*2 67kg
Zercher squat Worked up to heavy triple 95kg
Bench press Worked up to heavy triple 100kg
Overhead medicine ball throw *12
Jerk medicine ball throw *12
Woodchopper medicine ball throw *12
My hammys were extremely sore and tight from yesterdays session, I hadn’t done any speed work over 20m this year. I wanted to get 107-115kg on the zerchers but my form was breaking down so I stopped.
1/2/06
Football training
Hammies were still very sore pretty much like everyone else. We did a big endurance session, mainly cos it was wet and we couldn’t use our ground for fear of chopping it up to much for the cricket club. Instead we ran about 3.5km to another ground and did some stair runs. Not sure how many exactly, probably 20mins or so including rest time. Then did a few light skills, nothing too taxing, it was still raining and we were in runners so we couldn’t change direction very well, before running back to our clubrooms.
2/2/06
Warm up
Power clean 61 75kg
Zercher squat 52 82kg
Military press 44 52kg
RDL 36 77kg
Chin ups 3*6
Still very sore in the legs, Monday and Wednesday’s sessions have really taken it out of me. Hopefully by the weekend I’ll be back to normal.
3/2/06
Extended warm up
Just wanted to get the legs moving to try and get rid of some of the soreness.
4/2/06
Warm up
210100m in 15secs/45secs recovery
200 medball throws
Ab circuit
I thought I was going to do this with a group but ended up doing it by myself. The tempo runs felt pretty good. I seem to have gotten rid of most of my soreness. Still a bit anoyed that it took until Saturday for it to go away.
6/2/06
Football training
Extended warm up
2*10,20,30,40m sprints - walk back recovery
Skill work
We reduced the sprint volume a fair bit this week, hopefully I won’t be as sore as last week. Either won or came 2nd in my group for all but the last when I missed the start badly and came 3rd. The skill work started off pretty well for me but about halfway through I went to receive a handball that was a bit off target so I stuck out my left hand and the ball hit right on the top of my ring finger and popped the top knuckle straight out. Went off the track to get it put back in, had it taped and came back out. I couldn’t hold the ball properly in my left hand after that so my skills went a bit downhill.
It’s a bit swollen and sore now although the other knuckle is worse than the one that was dislocated. Been icing and I’ve got it taped up, hopefully it won’t hinder me too much in the next few days.
7/2/06
Warm up
Bench press 61 105kg
Hang clean 52 65kg
Step ups 44 55kg
Bent over row 36 55kg
Natural glute ham raises 3*6
My finger didn’t cause too much trouble, it wasn’t great for the hang cleans but I got through ok. The top knuckle is black and blue now and pretty sore, the mobility is still limited due to swelling but better than it was. I’ll make sure it’s taped up for the next few skills sessions.
8/2/06
Football training
Warm up
17mins fartlek type running
Skills
The fartlek stuff was only supposed to be for 16mins but the coach caught someone walking when they shouldn’t have been and whacked an extra minute onto the end. It was an ok running session though, my group pushed ourselves through pretty well. The skill session was ok as well, we did quite a bit of goal kicking, only missed one which I sprayed off my opposite foot. Finger wasn’t too limiting, just a bit painful catching the ball.
10/2/06
Warm up
Vertical jump 51
Sprints 2510m
Power clean 61 77kg
Zercher squat 5*2 84kg
Overhead press 55kg
Just a short session this morning cos I was running late for work. Feeling much better than this time last week and my vertical was pretty close to my best although it was inconsistent.
11/2/06
Warm up
Squats 61 112kg
Close grip bench press 52 77kg
Single arm snatch 44 30kg
DB Bent over row 36 30kg
33~170m
Did my weights before a bit of a tempo session. I was quite happy with everything. Had my engagement party at night as well which was great. I think I managed to speak to nearly everyone of our 100 guests early which meant I could relax and speak to friends that I don’t get to see too much. Nikki looked beautiful as always and we had heaps of fun opening our presents yesterday. The generosity of everyone was amazing.