Ravadongon’s Training 2006: A Year For Improvement: (Aussie Rules+Cricket+T&F)

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21

Mon (AM) - Lower Body

[i]Warm Up

10 mins jogging

Dynamic Stretching[/i]

Deadlift - WORK UPTO 3-5RM

100 x 5 (+5kg)

DB Forward Lunges - 2 x 6-10

22.5s x 8 (+1 rep)

Hyper-extensions - 2 x 6-10

+20 x 8 (+2 reps)

Seated Cable Crunches - 2 x 6-10

21.25 x 10

Time (inc/ warm up): 40 mins (7:20 - 8AM)

Notes:

  • Yet again an excellent lower body workout
  • Deadlifts were excellent today, fixed up my technique a bit, by having my legs wider and my grip narrower, and it worked a treat, I reckon I could’ve gone higher (probably to around 110) if I had more time.
22

Tue (PM) - GPP (Bodyweight Circuit)

[u]GPP (Bodyweight Circuit)[/u]

10 minutes (as many circuits as possible)

  1. Squats x 20,20,20,20,20
  2. Push-ups x 15,15,12,10,8
  3. Reverse Lunge x 12,12,12,12
  4. V-ups x 10,10,10,10

Time (inc/ warm up): 10 min (4AM – 4:10AM)

Notes:

  • Very intense workout
  • Increased intensity from the last session (more circuits) and did more reps on push ups
  • Don’t expect a workout from me tomorrow, I’ll need some time to recover from the school ball tonight :smiley:
23

Thu (AM) – Plyos + Linear Acceleration

[i]Warm Up

5 mins jogging

Dynamic Stretching[/i]

[u]Plyos[/u]

Cycled Split Squat Jump - 2 x 10
Clap Push Up - 1 x 10, 1 x 8
Standing Long Jump - 2 x 10
Tuck Jump - 2 x 10

Linear Acceleration

[u]Technique Drills[/u]

4 x 10m (1 min rest)
3 x 20m (2 min rest)
2 x 30m (3 min rest)
1 x 40m (4 min rest)

Notes:

  • Average session
  • Also did some chins on the monkeybar rings(? kinda like a hammer grip) 3 sets x 4 reps w/ BW only

Thu (PM) – Skills (Footy)

  • Random shots from around 30-35m out.
  • Kicking and Marking w/leading

Notes:

  • Very innacurate with the goalkicking :frowning:
24

Fri (PM) - GPP (Turkish Get Ups)

7.5 x 5
8.5 x 5
10 x 5
11 x 3 (+1kg)

Time (inc/ warm up): 20 min (5:30PM – 5:50PM)

Notes:

  • Pretty intense workout - struggled on that last set…
25

Sat (AM) - GPP (Bodyweight Circuit)

[u]GPP (Bodyweight Circuit)[/u]

10 minutes (as many circuits as possible)

  1. Squats x 20,20,20,20,20
  2. Push-ups x 15,15,15,10
  3. Reverse Lunge x 12,12,12,12
  4. V-ups x 10,10,10,10

Time (inc/ warm up): 10 min (11AM – 11:10AM)

Notes:

  • Solid GPP workout
  • Was meant to do sprints today, but the legs pulled up a bit sore from yesterday so I gave them a miss.
26

Mon (AM) – Plyos + Linear Acceleration + Skills (Footy)

[i]Warm Up

15 mins of goalkicking (footy)

Dynamic Stretching[/i]

[u]Plyos[/u]

Cycled Split Squat Jump - 2 x 10
Clap Push Up - 1 x 10, 1 x 8
Standing Long Jump - 2 x 10
Tuck Jump - 2 x 10

Linear Acceleration

[u]Technique Drills[/u]

2 x 10m (1 min rest)
2 x 20m (2 min rest)
2 x 30m (3 min rest)
2 x 40m (4 min rest)

Time (inc/ warm up): 60 mins (7:00AM - 8:00AM)

Notes:

  • Speed was crappy today
  • Kicking was much improved
27

Wed (AM) - Skills (Footy) + GPP (Bodyweight Circuit)

[u]Skills (Footy)[/u]

  • Set shots (~35-40m)
  • Kick to kick w/leading

[u]GPP (Bodyweight Circuit)[/u]

2 circuits, 15 seconds rest between exercises

  1. Jumping Jacks
  2. Split Shuffles
  3. Burpees
  4. Mountain Climbers

Time (inc/ warm up): 40 min (7:00AM – 7:40AM)

Notes:

  • Struggled to get through it, had to pause for a while during the last few sets
  • Decreased rest time from last session
28

Thu (AM) – Plyos + Linear Acceleration + Skills (Footy)

[i]Warm Up

15-20 mins of set shots (footy)

Dynamic Stretching[/i]

[u]Plyos[/u]

Depth Jump (vertical) - 2 x 8
Clap Push Up - 1 x 10, 1 x 8
Standing Triple Jump - 2 x 8

Linear Acceleration

[u]Technique Drills[/u]

4 x 10m (1 min rest)
3 x 20m (2 min rest)
2 x 30m (3 min rest)
1 x 40m

Time (inc/ warm up): 60 mins (7:00AM - 8:00AM)

Notes:

  • Didn’t kick very well today, the footy was really heavy and waterlogged
  • Tryed out some new plyos today, standing triple jump was awkward (as I’ve never done triple jump before, but I got the hang of it in the end)
29

Keep up the good work…

30

Revised General Goals by August 2006

  • Increase Strength
  • Get leaner (drop bodyfat)
  • Increase acceleration and speed
  • Increase GPP (general fitness)

Revised Specific Goals by August 2006

Weight – 75kg
Bodyfat - <10%
Deadlift 1RM - >145kg
Bench Press 1RM - >85kg
PowerClean 1RM - >70kg
40m time - <5.8s
60m time - <8.2s
Beep Test - > Level 10 Shuttle 5

Revised Weekly Schedule (inc/ Training Plan)

MON (AM):
Weights - Lower
Lower ME - work to 3-5RM
Unilateral Leg lift - 2 x 6-10
Posterior Chain lift - 2 x 6-10
Weighted Abs - 4 x 6-10

MON (PM):

Footy Drills (set shots + misc. kicking and marking drills) - ~20 mins

Plyos
http://www.athleticadvisor.com/Weight_Room/program_design.htm

Sprints

4 x 10m (1 min rest)
3 x 20m (2 min rest)
2 x 30m (3 min rest)
1 x 40m

TUE (AM):
Footy Drills (set shots + misc. kicking and marking drills) - ~20 mins

Tempo Runs
10 x 100m @ ~75% pace (walking recovery to start)

Med Ball Circuit
Backward Overhead Throws x 10
Squat Push Press x 10
Forward Overhead Throws x 10
Burpees w/ pushup x 10

TUE (PM):
GPP (Bodyweight Circuit)
http://www.athletes.com/fun/henkin18.htm

WED (AM):
Footy Drills (set shots + misc. kicking and marking drills) - ~20 mins

Uphill Sprints

3 x 10 x 100m (downhill recovery, 5 min rest between sets)

Med Ball Circuit
Backward Overhead Throws x 10
Squat Push Press x 10
Forward Overhead Throws x 10
Burpees w/ pushup x 10

WED (PM):
Game (Footy)

THU (AM):
Footy Drills (set shots + misc. kicking and marking drills) - ~20 mins

Tempo Runs
2x10x100m @ 75% pace (walking recovery to start)

THU (PM):
GPP (Bodyweight Circuit)
http://www.strengthcats.com/ZEhard-corecircuittraining.htm

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 10m (1 min rest)
2 x 20m (2 min rest)
3 x 30m (3 min rest)
4 x 40m (4 min rest)

FRI (PM):
Weights - Upper
Push ME lift - work to 3-5RM
Pull ME lift – work to 4-6RM
Push RE lift - 2 x 6-10
Pull RE lift - 2 x 6-10
Ab Circuit

SAT (AM):
Footy Drills (set shots + misc. kicking and marking drills) - ~20 mins

Uphill Sprints

3 x 10 x 100m (downhill recovery, 5 min rest between sets)

Med Ball Circuit
Backward Overhead Throws x 10
Squat Push Press x 10
Forward Overhead Throws x 10
Burpees w/ pushup x 10

SAT (PM):
GPP (Turkish Get Ups)

3 x 3-5 (2 min rest)

SUN (AM):
Footy Drills (set shots + misc. kicking and marking drills) - ~20 mins

Tempo Runs
2x10x100m @ 75% pace (walking recovery to start)

Revised Diet*

I’m aiming to get >200g protein per day w/moderate carbs and fats. Calories should be around 2500cal per day.

Meal 1: Morning Pre Training (4:30 – 5:30AM)

2 scoops (1/2 serving) of Cytosport’s Cytogainer
1 cup of skim milk

Meal 2: Breakfast (7:00AM)

2 whole eggs (poached or fried)
2 slices of Helga’s bread
1 cup of HILO milk

Meal 3: Mid-Morning Meal (10:45AM)

1 Magic Punt’s MRP Bars
1 apple

Meal 4: Lunch (1:00PM)

1 tuna pasta salad

Meal 5: Afternoon Snack (3:30PM)

1 scoop of protein powder
½ cup of rolled oats
1 serving of Low GI fruit (e.g. raisins, grapes, oranges, berries)

Meal 7: Dinner (7:00 – 7:30PM)

…WHATEVER IS ON THE TABLE…

Meal 8: Pre Bed (9:00PM – 9:30PM)

1 serving of Cottage Cheese
1 scoop of protein powder
1 tbsp of Natural Peanut Butter

31

Interesting, what made you decide to change your goals to 75kg in august?

32

Need to lower my bodyfat to around 10% (I’m at around 15-20% now). Not sure if I’ll have to drop that much though, but it’s just a rough estimate…

33

Tue (PM) - GPP (Bodyweight Circuit)

[u]GPP (Bodyweight Circuit)[/u]

3 circuits, 30 seconds rest between exercises

  1. Jumping Jacks
  2. Split Shuffles
  3. Burpees
  4. Mountain Climbers

Time (inc/ warm up): 10 min (6:00PM - 6:10PM)

Notes:

  • Increased volume from previous session
34

Wed (AM) - Uphill Sprints

[i]Warm Up

Jogging (5 mins)

Dynamic Stretching
[/i]
[u]Uphill Sprints[/u]

3 x 10 x 10m (downhill recovery, 5 min rest between sets)

Time (inc/ warm up): 20 min (5:50PM – 6:10AM)

Notes:

  • Was supposed to do med ball work, but was spent after the sprints

Wed (PM) – Game Day (Footy)

Stats:

  • 4 disposals (1 kick, 3 handballs)
  • 3 tackles

Game time: 2 and a bit quarters

Notes:

  • First game back
  • Played on the half back flank w/ a tagging role
  • Received a blow to the lower leg and was limping (in the 3rd quarter), so didn’t participate in the rest of the game.
35

Fri (PM) - Full Body

[i]Warm Up

Rowing - 3 mins
Cycling - 2 mins

Dynamic Stretching[/i]

Weighted Dips – WORK UPTO 1-4 RM

BW+10 x 3 (+2 reps)

Deadlifts - WORK UPTO 3-5 RM

105 x 3 (+2.5kg)

BB Rows - WORK UPTO 3-5RM

65 x 4

Romanian Deadlifts - 2 x 6-10

70 x 6

Time: 45 mins (3:45-4:30PM)

Notes:

  • Good workout
  • Last two exercises were tough to get through after I put all my effort into the deads and dips
  • Grip was going towards the end of the workout, and hence my form on the last two exercises wasn’t brilliant
36

Sat (AM) - GPP (Tempo Runs)

[i]Warm Up

Jogging - 5 mins

Dynamic Stretching[/i]

[u]GPP (Tempo Runs)[/u]

1 x 10 x 100m @ 70-75% pace (100m walking recovery, 5 min rest between sets)
1 x 5 x 100m @ 70-75% pace (100m walking recovery)

Time (inc/ warm up): 30 mins (10:30AM - 11:00AM)

Notes:

  • Went until my pace started dropping off the 70-75% mark
  • Working on slowly increasing the volume
37

Sun (AM) - Turkish Get Ups

7.5 x 5
10 x 5
12.5 x 2 (+1.25kg)

Time (inc/ warm up): 15 min (11:15AM – 11:30AM)

Notes:

  • Nice little PR

Sun (PM) - Uphill Sprints

[i]Warm Up

Jogging (5 mins)

Dynamic Stretching
[/i]
[u]Uphill Sprints[/u]

3 x 10 x 10m (downhill recovery, 5 min rest between sets)

Time (inc/ warm up): 20 min (11:15PM – 11:45PM)

Notes:

  • Late night session; quite a nice time to train (perfect conditions), although it is a bit eerie
  • Good workout overall
38

It’s been a while since I last posted in this journal (got sidetracked by midyear exams), so I’ll just give a quick update.

Footy season is over for me (I played a shortened season because of final year exams). Overall I didn’t have a brilliant season individually and as a team (We lost all games except one), I mostly played a tagging role in the backline, so I didn’t win much of the ball. However I played well in the last game where I played as a loose man in defence a role that probably suited me much more as I’m quite good at reading the play and playing as a tagger takes that away from my game and I focus more on the man I’m playing on than what’s happening in the play. Looking forward to playing next season, but I’ll have to find a different team first since I won’t be playing school footy anymore.

My focus now is on track and field. I’ve got the intraschool athletics carnival coming up in about 8 weeks so I’m preparing for that. If I do well enough in my events, I might win a place in the interschool team.

My goals are the same as I’ve stated earlier. I’ll post up my split tomorrow.

Tue (AM) - Tempo Runs

2 x 10 x 100m @ 75% pace (between sets - 200m recovery then ‘mini circuit’ - Chins x 5, Push Ups x 15, Squats x 15, Crunches x 30, then 200m recovery)

Notes:

  • Good workout; maintained a relatively constant pace throughout the workout and most importantly ran with good form (ran relaxed)

Tue (PM) - Elliptical Tempo Runs

Warm-up/Dynamic Stretching/Mobility Work - Skipping Rope, High Knees, Butt Kicks, Lunges, Build-ups, Leg Swings

17 mins (45 sec MEDIUM/SLOW pace, 15 sec FAST pace)

Notes:

  • Considering changing the interval times - very difficult for me to keep up a fast pace for 15 seconds
39

Wed (AM) - Uphill Sprints

Warm-up/Dynamic Stretching/Mobility Work - Skipping Rope, High Knees, Butt Kicks, Lunges, Build-ups, Leg Swings

3 x 10 x 10m (between reps - downhill recovery, between sets - 200m recovery then ‘mini circuit’ - Chins x 5, Push Ups x 15, Squats x 15, Crunches x 30, then 200m recovery)

Notes:

  • Good workout - might consider upping the volume for next workout
40

Mon (PM) - Elliptical Tempo Runs

19 mins 10 sec (40 sec MEDIUM/SLOW pace, 10 sec FAST pace)

Notes:

  • Got up late today so missed the morning w/o, good to get back into it after attending med prep seminars for the past 4 days.