Sunday 26/10 Lifting (Oly Lifts)
Snatch: 5x8reps @105Ibs
Push Press: 4x8reps @105Ibs
Hang Clean: 3x3reps @105Ibs (technique rehearsal)
sit-ups: many variations. total 100 reps.
very tough session. 8reps of snatches are just enough to get me out of breath. with all the sets it was hard getting it done but fought my way in. push press was cool. i think my shoulders are well in shape. as of the hang cleans, im still learning the technique so only did few reps with those. tough session overall.
Monday 27/10 Rugby Practise
warm-up and drills
passes up and down pitch (200m) x6sets rest 30sec
diagonal sprints + horizontal jog. diagonal length=20m. total 5diagonals. 4sets. rest 90sec
sprint + drop down in push-up posn at cone. 5cones. distance between each =30m. 6sets. rest jog back
contact drills. sprint+hit. followed by passes and sprints. 20min continous
Contact game for 10min.
a lot of running today. im really starting to get adapted to this. im finding recoveries no longer a problem. diagonal sprints and overall agility has improved well. strength endurance during contact that is followed by sprints and more contacts is getting there. glad could keep going all the game for 10min. smaller pitch means a lot of hitting and resistance running. good session overall…
Tuesday 28/10 Aerobic Conditioning and Tempo (active recovery)
5k steady jog
static and dynamic stretches
form drills x30m
4x10m practise runs
tempo 6x100m @14 rest: walk back
medball cct: only one set. 10reps each exercise.no rest.medium 3kg ball.
chest pass
underhand forward throw
overhead forward throw
overhead backward throw
sit-ups: 2x10reps with medball.
1x20reps with medball
50 continous situps
russian twists: 20reps with medball
5min light jog bare foot on grass
was a good relaxing session. 5k jog was okay and i was glad i was able to increase my pace during the last 400m of the run. started off with an easy tempo session to begin with, only 6reps of 100s. will gradually build up on those as my fitness gets better. sit-ups and medball throws as light conditioning workouts. rugby tomorow so just wanted to get my body prepared for that.
Wednesday 29/10 Rugby Practise
warm-up and drills
cct training. 4stations press-ups, sit-ups, isometric press-up, star jumps.
30sec at each, x3sets plus one set @20sec. no rest in between.
agility drills: (8cones) 3sets rest 2min. runs at max speed
(distance between cones is roughly 15m)
pick up ball+sprint+drop ball. 6cones 20m between. 6sets. rest:90sec
sprint+drop to ground. 6cones 20m between. 6sets. rest 60sec
resistance training: hold ball tight whilst two partners tray and take it. then swap turns. 10min continous (really kills)
sprints+passes over 30m. 10m continous. rest: jog back
10min cool down
some new irish coach is responsible of the team and he looks like he doesnt appreciate unfit ppl. he made us run the whole session. maybe the max rest between anyworkout didnt even exceed 2min. very tough but even better. glad i kept on going. didnt play a game at the end of this cause everyone was so dead. he exactly though the kinda guy im looking for. very good session
Thursday 30/10 Active recovery
5k steady jog + stretches
contrast shower 5min hot+ 1min cold for 30min
too too too sore from the other day. could hardly move all day. thighs and gluts were simply not moving. nice relaxing session though. my aerobic conditioning is starting to kick in.
Saturday 2/10 General Strength
2.5k jog + stretches
form drills x2x50m
cct training. 4stations. 30sec on each. press-ups, start jumps, situps, burpees. 3sets. rest:3min between each
medball throws (endurance). 3kg ball. 30reps each. 2sets. rest: 2min
chest pass
underhand forward throw
overhead forward throw
5min light jog bare foot on grass + stretches
Sunday 3/10 Rest
Monday 4/10 Rugby Practise
warm-up and drills
cct training + sprints. 3stations. press-ups, sit-ups, star jumps.
distance between stations= 30m.
sprint to station and back. rest for 30sec then sprint to 2nd one etc
10reps at each station.
total 3sets rest:2min
sprint endurance: 3cones same cct training. sprint to first cone and back. then sprint to second cone and back etc. one set (then u are dead!)
sprint and agility: 5cones 15m between. sprint to first one and back, then to second one etc 2sets rest:90sec
pick up ball+sprint+drop ball. 6cones 20m between. 3ets. rest:90sec
sprints+passes over 30m. 10m continous. rest: jog back
2partner passing getting through defence over 60m . 15min continous
10min cool down.
this was one of the toughest sessions so far! i mean i was literally done by the cct session, sprinting up to the workout, doing it then sprinting back there isnt any worse torture than this. but i was glad i was able to get through the whole thing. my overall strength is adapting to this as well as my fitness. my skills with the ball are much much better which i consider a bonus. tomorow all i can think of is one long aerobic session. will plan this tomorow. other than that, was a crazy day.
Tuesday 5/10 Aerobic Conditioning
30min on rowing machine
abductors: 3x20reps
leg curls: 3x20reps
15min on bike (hill mode) total distance: 7 200 km
pull-ups; 3x10reps
5min jog on grass bare foot
Wednesday 6/10 Rugby Practise
warm-up and drills
sprint shuttle: 4cones. distance= 5m, 10m, 15m, 20m
sprint to second, backward sprint to first … 2sets. rest: 1min
2x2x50m 100%. rep: 1min. set: 1.5min (this killed)
passing skills and ball handling for 35min
game of contact for 15min
the sprints at the start of the workout were tough enough, especially the full out 50m runs these were just enough for the day! the ball skills were pretty easy i mean they were considered a rest period after the runs. the game was pretty tough though, got smacked in the same eye nearly five times it was crazy, but lots of fun. will probably take a day off tomorow as well, not really in the mood to be doing any serious track work as of yet
Saturday 9/10 Acceleration Dev + Starting Power
2.5k jog
form drills x2x40m
4x10m practise runs
1x50m build-up
20x10m in various posns. (lying on back, front, sitting down with knee extended, lying opposite, push-up posn)
2min on and off in sand. x3sets
jog, sprint, high knees, frog jumps, single leg bounds etc…
3x10reps fast situps
10min cool down
was a very fun session actually. i found doing the starts in various posns very much fun. wat i really liked though was the fact i was running those 10m so hard with very much little effort and was like they finish so quickly. i can definitely see my acceleration developing as of now. definitely doing the right things so far. my friend salem broke the national record in the pan arab games in the semi final running 20.93. EXCELLENT job man, and finished 3rd in the final with 21.00. the world youth champ from last year won the 100 in 10.31. well done yehya. 400 was in 45.04. very nicely done. hope i can live up to these standards one day. nxt year inshallah
Sunday 10/10 Rest (studies!)
Monday 11/10 Rugby Practise
warm-up and drills
sprint shuttle: 4cones over 40m. sprint to second, turn over and sprint to first… then sprint back full 40m. x3sets. rest: 2min
sprint shuttle: same but drop down on stomach when u get to cone. x1set
sprint+pickup ball+sprint+drop ball over 40m then turn back. x3sets. rest:2min
passing drills + tackles as well for 25min
contact game for 10min
those shuttles at the start of the session were deadly. the thing is the way they play with ur heart rate, and at 2min ur just almost fully recovered when its time to go again! so it really was tough. as for the rest, piece of cake. my fitness is really building up to it and im sure lovin it. cool session
Tuesday 12/10 General Fitness
5k run (23min)
form drills x3x30m (high knees, straight leg shuttle, skip for height)
4x10m practise runs
Cct training. 3sets. rest:90sec. 15reps, 10reps, 8reps on 4,5,6,7.
Medball cct. 3sets. rest:90sec. 20reps, 15reps, 10reps. (3kg ball)
Total Throwing Volume= 270 throws
was a wonderful session. glad i made the whole way, i was much motivated by my partner who is the captain of the rugby team so we made this together. we’ve analyzed after this session that we need to work more on our aerobic fitness,and strength fitness through ccts, some of those workouts were really just killing like the burpees and fast jogs. we did good with the medicine ball though it was getting really tough at the end of the session. russian twists and situps were nice and cool. we lookin forward to dropping the 5k to 20 minutes by the next couple of weeks and hopefully build up on those ccts as well. great session overall. definitely know my weaknesses as a sprinter and know how to hit them hard now. i can only imagine if this keeps going how im goin to be fit by next season. cant wait, just need to take things nice and easy for now and see where that takes us. rugby session tomorow, lookin forward to more fitness work and hard training. gluck to all u guys out there with gpp, just know it doesnt make u run faster but only puts u in shape to train to run faster (by snelkracht)
Wednesday 13/10 Rugby Practise
warm-up and drills
sprint shuttles: 4cones. distance=40m.
cct training. only 1set. 20sec at each
followed by one sprint last sprint shuttle
passing drills + tackles from other team (got hit really bad in the quads from someone’s knees) so i just spent those 30m being scrum half and just giving the passes.
contact game for 15min
10min cool down (light jog and stretches)
all was very cool other than that knee in my hip. it really is sore i can hardly stretch it and the fact we had no ice around made things much worse. so i spent my time doing passes, no tackles or anything but was pretty much forced to play in the game. i scored two tries out of my speed, just found my exit between the guys and went for it. was pretty cool though. i dont know if id be able to practise tomorow guess im gona have to wait and see how my leg is going. other than that, i look at myself 5five weeks back and i think, wat an unfit motherfucker i used to be. and there’s hopefully so much more to come. i just cant wait…
its nice to finish training and feel satisfied ,but i think u ve increased ur endurance ,and thats great but i am wondering why dont you do any tempo running or u are in the begining of your season
im just building on a stronger base still. im replacing tempo work with general aerobic running, ccts (and fartlek running as of next week). for four more weeks, then i will start hitting tempo. its still the begining of my gpp and i dont wana rush things, will take it nice and easyand slowly build up. once im confident with my general strength and fitness ill start doing tempo (100s and 200s) to start with.
cheers
Saturday 16/10 Aerobic Conditioning
5k run (22.5min)
static and dynamic stretches.
Ramadan started on friday (ramadan kareem everyone) and so today i felt somewat dead. basically for this whole month we fast from 4.30am to 5.45pm. no food, water nothing. so i started training late at 8.45pm, and this is how im going to keep it for the end of the month. hopefully this should help me drop my body fat levels and overall weight. looking forward to running those 5k in sub 20min by the end of this month. then will start tempo work confidentaly. i also need this aerobic levels for rugby, so its pretty much serving both sides. but i was glad today to drop my time by half a minute since last tuesday…
Sunday 17/10 General Fitness
5k run (21min 38sec pb)
form drills x2x50m
med ball cct. 2sets. 20reps and 10reps. 3min between sets
chest passes
underhand forward throw
overhead forward throw
overhead backward throw
russian twists
explosive sit-ups
total throwing volume= 180throws
was a very good session. during the 5k run i ran the first half in 10min 20sec which was a very fast start for me and ended up running the second half in 11min 18sec. but i couldnt beleive the fact i wanted to finish it so bad. yesterday i ran the first half in only 12min and the other half in 10min and 40sec. so im kinda on the right track. my aerobic fitness is improving dramatically which is wats really motivating me. i will keep this going until i run sub 20 by the end of the month. at this rate, i think i might do it within the next 2weeks. will see how things go. rugby practise tomorow, wehey!
Monday 18/10 Rugby Practise
warm up and drills
sprint shutles: 5cones over 50m. rest: 90sec
sprint to second, turn and sprint to first, then sprint to third etc
sprint to second, drop on ur front, turn and sprint to first, then to third and drop etc
same drill as 2 but drop on face and then roll on to ur back then sprint back etc
sprint+pick up ball+ sprint all way and back (100m) x2sets
cct training. 1set only. 15sec
passing and tackling drills for 30min
sprint shuttles at the start of the session were deadly. the recoveries were just not enough, plus the fact u drop on ur face means ur starting at 0 which needs 110% effort to get u started, once uve started ur turning back and getting to the next cone which was just tooooo much. passing and tackles were cool. must say that my quads were yet sore, i could feel em during the shuttles where u had to slow urself down. will do more icing tonight and hope they’re better by tomorow.
Tuesday 19/10
i was planning to do a 2.5k test but my mum had to go through an operation and i had to be there for her. thnk god everything went good
Wednesday 20/10 Rugby Practise
warm up and drills
sprint shutles: 5cones over 50m. rest: 90sec
sprint to second, turn and sprint to first, then sprint to third etc
bound to second, sprint to third, turn and sprint to second then sprint to fourth etc
sprint to second, drop on ur front, turn and sprint to first, then to third and drop etc
same drill as 2 but drop on face and then roll on to ur back then sprint back etc
sprint+pick up ball+ sprint all way and back (100m) x2sets
Passing and tackling drills. (20min)
unfortunately i sprained my ankle so bad. its so weird. i was going for a tackle (big guy) and for some reason as i lifted him up my feet were left behind so i fell over my feet and then had him falling on top of me which after i checked with the doctor told me that i have torn the ligaments that are on top of my feet supporting the very thin bones. i had to cast my leg, for 2weeks atleast and then recheck. FUCK! why does this shit happens when everything is going so good! thnk god it couldve been worse. but this is definitely going to delay my gpp. will have to rest it for a couple of days. plan is to work on my upper body strength and core strength like a maniac throughout that period. hope things go well. and hope the recovery is quick.
Wednesday 20/10 Upper Body Workout
using 4kg Dbs, in my room. here’s wat i did: rest: 30sec
bicep curls: 3x20reps
tricep curls: 3x20reps
straight arm db raises: 3x15reps
shoulder press: 3x10reps
military press: 3x20reps
db shrugs: 3x15reps
db arm swings: 3x20reps (arm running motion)
wrist(lower arm): 3x10reps
bent rows: 3x15reps
crunshes: 4x50reps (1min) will add one more set per session.
one hell of a workout. i think ive moved every single muscle as far as upper body is concerned, maybe apart from my lower back. was very tough actually. those reps are just toooo much. a very heavy weight with few reps is much easier. will add in push ups as well as of nxt session. and will see by adding in one extra set of crunshes per session how far i can go. this is interesting. hope that my upper body after my leg has recovered is much stronger and more importantly fitter than ever.
Saturday 23/10 Upper body workout
Db-4kg rest: 30sec
bicep curls: 3x20reps
tricep curls (double hand): 3x20reps
straight arm db raises: 3x15reps
shoulder press: 3x10reps
military press: 3x20reps
db shrugs: 3x15reps
wrist(lower arm): 3x10reps
bent rows: 3x15reps
incline push-ups: 10x10reps
crunshes: 5x50reps (1min) will add one more set per session.
coach said that since we are not working out the whole body we might as well just make the upper body muscles stronger and fitter. since doing this works out the cardio as well. good i cant wait already to get back to my running. good news is i can go the gym so my doctor said, and do a complete workout, obviously no power lifts, deads, squats etc any pressure on the foot but i can do leg extensions, curls, adds etc plus the upper body. he said i can even ride the bike, so this is excellent news. so plan is to work the cardio system since i cant do any sprints, and work on my muscle endurance and fitness as well. got some major muscles that i need to work on, like the hamstrings, groin, and obviously my core strength. also lookin forward to doing push ups and pull ups and get some new records in those as well. need to plan this out though. will review it with my coach and see where we go from there.