Welcome to my NEW journal for 2006. I play cricket in the summer and footy (Aussie Rules) in the winter, and hopefully I can also compete in my first track and field season this year as well. My goals with my training are related to improving my performance on the field, at the moment, however I also want to compete in powerlifting in the future (in my 20s), so I want some big strength gains this year, which will help in both areas, no doubt.
Current Stats
Age: 16 (turning 17 in May)
Height: 1.80m
Weight – 80kg
Bodyfat – ?? (~15% I think)
Deadlift 1RM – 100kg
Bench Press 1RM – 70kg
Pullups – BW x 1 rep
PowerClean 1RM – 47.5kg
40m time – 6.79s
60m time – 8.90s
Beep Test – ??
Goals by May 2006
Weight – 80kg
Bodyfat - <10%
Deadlift 1RM - >120kg
Bench Press 1RM - >85kg
Pullups – BW x 10 reps
PowerClean 1RM - >65kg
40m time - <5.8s
60m time - <8.2s
>2 single arm push ups, >2 pistol single leg squats
Beep Test - > Level 12 Shuttle 1
Goals by August 2006*
Weight – 82.5kg
Bodyfat - <10%
Deadlift 1RM - >145kg
Bench Press 1RM - >100kg
PowerClean 1RM - >80kg
40m time - <5.4s
60m time - <7.6s
100m time - <12.5s
>5 single arm push ups, >5 pistol single leg squats
Beep Test - > Level 12 Shuttle 3
Goals by October 2006*
Weight – 85kg
Bodyfat - <10%
Deadlift 1RM - >170kg
Bench Press 1RM - >115kg
PowerClean 1RM - >90kg
40m time - <5.2s
60m time - <7.3s
>8 single arm push ups, >8 pistol single leg squats
Beep Test - > Level 12 Shuttle 5
Goals by December 2006*
Weight – 87.5kg
Bodyfat - <10%
Deadlift 1RM - >185kg
Bench Press 1RM - >115kg
PowerClean 1RM - >100kg
40m time - <5.1s
60m time - <7.1s
>10 single arm push ups, >10 pistol single leg squats
Beep Test - > Level 12 Shuttle 7
Weekly Schedule (inc/ Training Plan)*
MON (AM):
Weights - Lower
Lower ME - work to 3-5RM
Unilateral Leg lift - 2 x 6-10
Posterior Chain - 2 x 6-10
Weighted Abs - 4 x 6-10
TUE (AM):
GPP (10lb Medicine Ball Circuit) - 10 mins
Backward Toss x 10
Squat Push Press x 10
Medicine Ball Slams x 10
Forward Throw x 10
Tempo Runs
2x25x40m @ 65-70% pace (walking recovery to start)
TUE (PM):
Team Training (cricket)
WED (AM):
Footy Drills (set shots + misc. kicking and marking drills) - ~20 mins
Plyos
http://www.athleticadvisor.com/Weight_Room/program_design.htm
Sprints
1 x 20m (2 min rest)
2 x 30m (3 min rest)
3 x 40m (4 min rest)
WED (PM):
Match (cricket)
THU (AM):
GPP (Bodyweight Circuit)
http://www.athletes.com/fun/henkin18.htm
Tempo Runs
2x15x60m @ 65-70% pace (walking recovery to start)
THU (PM):
Team Training (cricket)
FRI (AM):
Footy Drills (set shots + misc. kicking and marking drills) - ~20 mins
Plyos
http://www.athleticadvisor.com/Weight_Room/program_design.htm
Sprints
1 x 40m (4 min rest)
2 x 50m (5 min rest)
3 x 60m (6 min rest)
FRI (PM):
Weights - Upper
Upper ME lift - work to 3-5RM
Row/Pullup - 2 x 6-10
OH Press - 2 x 6-10
Bicep/Tricep superset - 4 x 6-10
Ab Circuit
SAT:
Match (cricket)
SUN (AM):
Footy Drills (set shots + misc. kicking and marking drills) - ~20 mins
GPP (Strongman-type circuit)
- Sled Drags
- Turkish Get Ups
- Med Ball
- Grip Crusher
Diet*
I’m aiming to get >200g protein per day, carbs and calories should be between 3500-3750 per day. Also want to try and get in
My diet will look like this from February to Mid April:
Meal 1: Morning Pre Training (4:30 – 5:00AM)
2 scoops (1/2 serving) of Cytosport’s Cytogainer
2 weetbix
1 serving of fruit
Meal 2: Breakfast (7:00AM)
2 (whole) eggs
1 slice of Burgen Rye bread
1 cup of HILO milk
1 grilled tomatoes
Meal 3: Mid-Morning Meal (10:45AM)
1 Balance GOLD Bar
1 apple
1 handful of mixed nuts
Meal 4: Lunch (1:00PM)
1 cup of skim milk
1 chicken sandwich
1 piece of fruit
Meal 5: Afternoon Pre Training (3:30PM)
1 scoop of whey protein powder
1 serving of Gatorade/Powerade/Staminade
2 pieces of bread
1 banana
Meal 6: Post Training (4:45 - 5:15PM)
1 scoop of whey protein powder
1 serving of Gatorade/Powerade/Staminade
1/2 cup of rolled oats
1/2 cup of HILO milk
Meal 7: Dinner (7:00 – 7:30PM)
…WHATEVER IS SERVED… (either steamed fish/roast meat + boiled vegetables OR lentils + rice + salad OR pasta + salad)
Meal 8: Pre Bed (9:00PM – 9:30PM)
1 serving of Cottage Cheese
1 cup of HILO milk
1 tbsp of Natural Peanut Butter
OR
Tuna
1 cup of HILO milk
1 tbsp olive oil
OR
1 scoop of protein blend
1 cup of HILO milk
1 tbsp of Natural Peanut Butter
Supplements*
[ul]Multivitamin/Multimineral – 1 tablet in the morning, 1 in the afternoon
[li]Fish Oil - 2 caps morning, 2 caps evening
[/li][li]Trace Minerals - 1 serving morning
[/li][li]Vitamin C - 1 cap morning
[/li][li]B Complex - 1 cap morning
[/li][li]Zinc Complex – 1 cap morning
[/li][li]Magnesium Complex - 1 cap evening
[/li][li]Creatine formulas i.e. MAN Clout, MAN Orotine, Omega Thunder – pack recommendations to be adhered by
[/li][li]BCAA - 1 serving morning, 1 serving pre-workout, 1 serving evening
[/li][li]L-Tyrosine – 1 serving pre workout[/ul]
[/li]
- = subject to change
I’ll try to keep the journal updated as often as possible, sometimes it might be hard to do it everyday, so maybe every 2 days or twice a week, depending on how smoothly things run. I know my goals are set high but I believe in setting high goals, so I can really push myself to my maximum potential.
Feel free to make any comments or ask any questions.
NOTE: ALL WEIGHTS LIFTED WILL BE RECORDED IN KILOGRAMS (here is a kilogram-to-pound converter: http://www.metric-conversions.org/weight/kilograms-to-pounds.htm )
You’re playing sports that I’m currently playing or have played, don’t underestimate how much the cricket matches and training will take out of you. Fast bowling is extremely hard on the body and batting and standing around in the field for any length of time is also energy sapping. I found it impossible to do everything I wanted while playing both footy and cricket and I dropped cricket. You probably can’t or don’t want to do that but be prepared to compromise.