Just had my week (year?
) made. As some may know I used to play golf (and was damn sight better than I am an athlete :rolleyes:), well I still follow that pretty closely and commented on someoneâs swing on YouTube, they looked at my stuff and found a vid I took a couple of years ago of my swingâŠthe post they put includes
I watched some of your other videos, are you an Olympian?!
I LIE NOT!!!
My father is a professional golfer (club pro not a Tour player), who lives/works in Austria now. Where both huge fans of Ben Hogan (who we believe to be the greatest player of all time). Had the opportunity to become a âvery goodâ player myself.
How Tiger Woods has fallen from grace.
where in Austria? My son spent 12 months in Klagenfurt as an exchange student in 2009.
Tell your Dad (and you if interested) to check out http://www.waynedefrancesco.com/
GREAT info.
Re,Tiger⊠amazing talent, personality leaves a bit to be desired!
when you say âvery goodâ give me a context.
My best was 64 (9 under) and when I last joined a club (approx 7 1/2 years ago) after 5 or so years of about 3 games a year I shot 68 (-4) after 4 months. As I said, far better golfer than athlete! 
After leaving the UK for Austria (donât blame him), he first went to GC Hainburg , then GC Wels, then onto Golfclub St. Pölten were he spent 12 years & now heâs currently head pro at Golfclub Maria Taferl. Original Link: http://www.1golf.eu/en/club/golfclub-maria-taferl-wachau/
I was playing off a 1 handicap at 19 years of age, close to scratch. Played out of one of the top clubs in England (Sandmoor GC, Leeds, Yorkshire). 4 players I was playing with week in week out are now (I believe) still playing on the European Tour, the best player being Simon Dyson. We had so many good players there, proâs/fringe proâs.
Good times.
Switched/took up soccer (football) instead.
Simon Dyson is a good player.
Wed 16 Feb
Auto Reg rating
+2
Track
2 x 10m walkback
2 x 10m blocks walkback
2 x 20m 2 mins rec
2 x 20m blocks 2 mins rec
2 x 30m 3 mins rec
2 x 30m blocks 3 mins rec
4 x flying 50m 7 mins rec
Med ball
overhead x 5
backwards x 5
1 hop x 6
2 hop x 4
3 hop x 2
Squats
3 min rec
5 x 70
5 x 5 x 115
Bench
3 min rec
5 x 60
5 x 5 x 72
S/set with 60 sec between reps
1 arm db row 5s x 8r x 37db
GM 5s x 8r x 75
Military Press 5s x 8r x 35
abs
EMS
35 mins calfs
stretch
Rating
5
so so, L heel a bit sore, possibly overstretched but nothing too bad. Think it is partly getting my legs right and more on toes and everything getting used to it. Plus have hardly been on track lately.
Auto Reg rating
-2
Conditioning
20 min jog & L tempo 
abs
stretch
Rating
6
Auto Reg rating
+2
Races
100m @ 14.64 -0.5
200m @ 30.11 -0.3
Med ball
overhead x 5
backwards x 5
1 hop x 6
2 hop x 4
3 hop x 2
Squats
3 min rec
5 x 70
5 x 5 x 115
Bench
3 min rec
5 x 60
5 x 5 x 72
S/set with 60 sec between reps
Pull ups 5s x 8r
Glute Bridge 5s x 8r x 80
Dips 5s x 8r
abs
stretch
EMS
35 mins hamstring & calves
35 mins ITB
Rating
7
about the same as last week which considering I had a HUGE training week (possibly a bit too much :rolleyes:) was ok.
Auto Reg rating
0
Conditioning
20 min jog & L tempo
abs
stretch
Rating
7
Auto Reg rating
+2
Track
2 x 10m walkback
2 x 20m 2 mins rec
2 x 30m 3 mins rec
2 x EFE 5 mins rec
50m
Med ball
overhead x 5
backwards x 5
1 hop x 6
2 hop x 4
3 hop x 2
Plyos over 20m
2 x skip
2 x bound
2 x LLRR
2 x 2 foot hop
Bench
3 min rec
5 x 60
3s x 5 x 72
S/set with 60 sec between reps
1 arm db row 3s x 8r x 37db
Military Press 3s x 8r x 35
abs
stretch
Rating
8
all fine. Recovery week, away for a the rest of the week in Auckland at a seminar I do not want to attend.
Good news
I booked my flights to Aus in November yesterday and got a GREAT price.
Close to finishing my plan post March.
Bad news :o
http://www.charliefrancis.com/community/showthread.php?t=23179
hi john,
i havenât read through your entire journal. But do you always do med ball after speed and before weights? Is this your/charlies desired set up?
thanks!
Wed 23 Feb
Auto Reg rating
0
Conditioning
L tempo
stretch
Rating
6
Long day (up at 5.15am to catch a plane) and bloody hot :o
Thurs 24 Feb
Auto Reg rating
+2
Conditioning
L tempo
stretch
Rating
7
Auto Reg rating
+2
Races
100m @ 15.14 -1.3
200m @ 30.34 -2.2
60m @ 9.32 NWI
Med ball
overhead x 5
backwards x 5
1 hop x 6
2 hop x 4
3 hop x 2
Med ball
overhead x 5
backwards x 5
1 hop x 6
2 hop x 4
3 hop x 2
Bench
3 min rec
5 x 60
5 x 5 x 72
S/set with 60 sec between reps
Pull ups 5s x 8r
Dips 5s x 8r
abs
stretch
EMS
35 mins hamstring & calves
Rating
7
Auto Reg rating
+2
Conditioning
20 min jog & L tempo
abs
stretch
EMS
35 mins hamstring & calves
35 mins ITB
Rating
7
Working my way through what I will do post racing and would appreciate feedback.
What I have decided is
I will have a recovery period Monday 21 March to 1 April inclusive then start into hills for short speed.
will run SE 1 as S-L using split runs total per âsetâ = 300m and 2 âsetsâ per workout. 1st session will be 2 x 5 x 60 then work up to something like 2 x 240+60 with all sorts of combos along the way, recovery between splits will be walkback recovery. This means I will be running each rep between 9.5 & 37 seconds.
will run SE 2 as L-S and a LOT of by time rather than distance. I will probably use a target time at 300m and then hang on from there. This will probably be something like 50 seconds which will be in 95%+ the way I am right now so the first session of 2 x 120 seconds with 8 mins recovery will be tough! The volume will drop each session and rest increase so session 12 is 80 sec & 70 sec with 30 mins recovery.
will use Running Aâs on both SE days but vary distance
will do weights Lower / Upper split with Lower following short speed and Upper after SE. 2-3 exercises per workout.
will work on 3+1 blocks
Now for the bit Iâm not sure of.
Option A (the one most likely)
Day 1 Short speed, med ball, Lower weights
Day 2 Conditioning
Day 3 SE (alternate between SE 1 & SE2), med ball, Upper weights
Day 4 Rest
Day 5 Repeat
Option B
Day 1 Short speed, med ball, Lower weights
Day 2 Conditioning
Day 3 Rest
Day 4 SE (alternate between SE 1 & SE2), med ball, Upper weights
Day 5 Conditioning
Day 6 Rest
Day 7 Repeat
What I may do is start on A and see how I go. Thoughts?
Can I ask the date of the comp you want to peak for, if we donât know the finish, where do we start.
NumberTwo ??
Season runs from mid October to late March with a break for 4 weeks over Christmas. The main races in mid February. This and last year niggling injury has badly affected things.
The above is through till mid October when I will change to
Sat - Race & weights
Sun - Conditioning
Mon - SE
Tues - Rest
Wed - Short speed & weights
Thurs - Conditioning
Fri - Rest
I am overseas from 13 to 23rd November.
Do you mean youâll alternate between SE1 and SE2 per week (or per such a SE session)? Just checkingâŠ
as I wonât be using a week structure as such it will alternate per session so in Option 1 would be
Day 1 Short speed, med ball, Lower weights
Day 2 Conditioning
Day 3 SE 1 (example start 2s x 5r x 60m and distance work out) , med ball, Upper weights
Day 4 Rest
Day 5 Short speed, med ball, Lower weights
Day 6 Conditioning
Day 7 SE 2 (example start 2 x 120 sec and work distance and volume down), med ball, Upper weights
Day 8 Conditioning
Day 9 Rest
I am intrigued by what gofast outlined in the Lactate thread and while his split would be great realistically at nearly 49 and working 40+ hours donât think I could cope so have adapted the principles âŠOMG independent thought
Auto Reg rating
+2
Track
3 x 10m walkback
3 x 20m 2 mins rec
3 x 30m 3 mins rec
3 x 40m 4 min rec
3 x 50m 5 min rec
3 x EFE 5 min rec
Med ball
overhead x 5
backwards x 5
1 hop x 6
2 hop x 4
3 hop x 2
Plyos over 20m
2 x skip
2 x bound
2 x LLRR
2 x 2 foot hop
Squats
3 min rec
5 x 70
5 x 5 x 115
Bench
3 min rec
5 x 60
3s x 5r x 72, 1s x 4r
S/set with 60 sec between reps
1 arm db row 5s x 8r x 37db
Military Press 5s x 8r x 37
abs
stretch
Rating
8.5
plans all messed up. C is away on Cavalcade http://cavalcade.co.nz/2010/10/21/chris-bayne-âtussock-creek-light-wagon-trailâ-riders-welcome-hyde-to-oamaru/ so home alone with the kids for the week. My Aunt and Uncle were meant to arrive from Aus tomorrow for a night (which is why I changed my training around) but I got a call at 9pm they are now arriving Thursday. Also wasnât expecting to run on Saturday as taking M to a horse event but it is a twilight meet with a 400m at 6.15 which I will more than likely race.
In light of all this will probably do SE tomorrow and tempo early Thursday morning.
Thatâs what I thought. I would keep in mind Option 2 though for the exact reasons you mention above. See how it goes, as you said.