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

ravadongon · September 13, 2006, 6:14am

Wed (PM) - GPP (Rowing) + Weights (Core Work)

[i]General warm-up

Dynamic stretching + moblilty[/i]

3 x 500m (300m EASY, 200m HARD, NO REST) (6min 35s)

[u]High Cable Woodchops[/u] - 3 x 8-15

30 x 8 (+5kg)

[b]Cable Side Bends[/b] - 3 x 8-12

35 x 8 (+5kg)

Notes:

Solid workout
Ergo Rowing is always good fun

ravadongon · September 22, 2006, 7:51am

Had a bout with food poisioning from Thursday-Sunday. Have got over that now and I’m back and ready to go again.

Mon (PM) - Full Body B

[i]Warm Up

General Warm-up

Dynamic stretching + Mobility work[/i]

Snatch Grip Deadlifts – WORK UPTO 1-3 RM

92.5 x 2 (+2.5kg)

Seated DB Shoulder Press - 3 x 6-10

20s x 7 (+1 rep)

BB Bent Over Rows - 3 x 4-8

60 x 4 (+1 rep)

Hyper Extensions - 3 x 8-15

BW+25 x 7 (+2.5kg)

Weighted Crunches - 3 x 8-15

10 x 25

Time: 45 mins

Notes:

Good workout

ravadongon · September 22, 2006, 8:18am

Tue (PM) - Tempo Runs w/ Uphill Sprints

[i]General Warm-up

Dynamic stretching and Mobility work[/i]

100m x 10 (70% effort - 25m jog, 25m walk recovery)
10m x 15m (UPHILL SPRINTS)

Notes:

Just thought I’d change up the tempos with some uphills sprints, worked out pretty nicely.

ravadongon · September 22, 2006, 8:27am

Wed (PM) - Full Body A

[i]Warm Up

Bodyweight Calisthenics Circuit

Dynamic Stretching + Mobility Work[/i]

Weighted Dips – WORK UPTO 1-4 RM

BW+15 x 6 (+1 rep)

DB Lunges - 3 x 6-10

25s x 9 (+1 rep)

Lat Pulldowns - 3 x 6-10

60 x 8

Time: 30 mins

Notes:

Reasonably good session
Didn’t get to do any abdominal work again since the cable cross was being used

Wed (PM) - GPP (Rowing)

2500m (MEDIUM INTENSITY) (11min 50s)

Notes:

Pretty crappy time - couldn’t put my all into it since I was pretty tired after the weights session

ravadongon · September 22, 2006, 8:29am

Thu (PM) - Tempo Runs w/ Uphill Sprints

[i]General Warm-up

Dynamic stretching and Mobility work[/i]

10m x 10 (UPHILL SPRINTS)
100m x 8 (70% effort - 25m jog, 25m walk recovery)
10m x 10 (UPHILL SPRINTS)

Notes:

Decent workout

ravadongon · September 22, 2006, 8:34am

Fri (PM) - Full Body B

[i]Warm Up

General Warm-up

Dynamic stretching + Mobility work[/i]

Snatch Grip Deadlifts – WORK UPTO 1-3 RM

95 x 2 (+2.5kg)

Seated DB Shoulder Press - 3 x 6-10

20s x 8 (+1 rep)

BB Bent Over Rows - 3 x 4-8

60 x 5 (+1 rep)

Romanian Deadlifts - 3 x 8-15

75 x 6

Time: 45 mins

Notes:

Another good workout
Deadlift form wasn’t brilliant at the lockout, but I’ll take it
Could’ve gone much more on the RDLs but the grip gave way.

ravadongon · October 2, 2006, 10:25pm

Sun (PM) - Tempo Runs w/ Uphill Sprints

[i]General Warm-up

Dynamic stretching and Mobility work[/i]

4 x 10m x 5 (UPHILL SPRINTS)
4 x 100m x 2 (70% effort - 25m jog, 25m walk recovery)
ALTERNATING BETWEEN THE TWO

Notes:

Good workout

ravadongon · October 2, 2006, 10:31pm

Mon (PM) - Full Body A (Deload)

[i]Warm Up

Bodyweight Calisthenics Circuit

Dynamic Stretching + Mobility Work[/i]

Weighted Dips – WORK UPTO 1-4 RM

BW+15 x 4

DB Lunges - 3 x 6-10

22.5s x 5

Lat Pulldowns - 3 x 6-10

60 x 8

Time: 30 mins

Notes:

Felt pretty drained after studying most the day, so just kept it light.

ravadongon · October 2, 2006, 10:38pm

Tue (PM) - High Octane Cardio

[i]General Warm-up

Dynamic stretching and Mobility work[/i]

Jump rope - 6 x 1min
(SUPERSET)
one arm dumbbell swings/clean and jerks/snatches with each arm - 6 x 10 x 10kg

Notes:

Decent workout

ravadongon · October 2, 2006, 10:48pm

Thu (PM) - Uphill Sprints

[i]General Warm-up

Dynamic stretching and Mobility work[/i]

3 x 15m x 20 (UPHILL SPRINTS)

Notes:

Easier than I thought it would be

ravadongon · October 2, 2006, 10:59pm

Fri (PM) - Full Body B

[i]Warm Up

General Warm-up

Dynamic stretching + Mobility work[/i]

Snatch Grip Deadlifts – WORK UPTO 1-3 RM

97.5 x 2 (+2.5kg)

Seated DB Shoulder Press - 3 x 6-10

20s x 9 (+1 rep)

BB Bent Over Rows - 3 x 4-8

60 x 4

Romanian Deadlifts - 3 x 8-15

77.5 x 6

Time: 45 mins

Notes:

Deadlift form was much better this workout
Two week break from weights since it’s school holidays

ravadongon · October 2, 2006, 11:02pm

Sun (PM) - Tempo Runs w/ Uphill Sprints

[i]General Warm-up

Dynamic stretching and Mobility work[/i]

100m x 10 (70% effort - 25m jog, 25m walk recovery)
15m x 15 (UPHILL SPRINTS)

Notes:

Bit sluggish and flat after celebrating the Eagles win yesterday
Want to stay consistent with my training over this break, something I have struggled to do in the past

ravadongon · October 2, 2006, 11:13pm

Mon (PM) – Sprint Training (Acceleration Work) + Bodyweight Strength Training

[i]General Warm-up

Dynamic stretching + Mobility work[/i]

5 x 5m
4 x 10m
3 x 20m
2 x 30m
1 x 40m

(Full recovery for all)

Olympic Ring Chin-ups - 5,4,3
Clap Push ups - 10,10,8
Dead Bug 4 - 2 x 10 (‘Core Training For Smart Folks’)
Double Leg Lowering - 3 x 3 (‘Core Training For Smart Folks’)

Time: 45 mins

Notes:

Good session

ravadongon · October 3, 2006, 7:44am

Tue (PM) - Tempo Runs

[i]General Warm-up

Dynamic stretching and Mobility work[/i]

100m x 14 (75% pace - 50m walking recovery between reps)

Notes:

Awesome session despite the poor weather - pace, rhthym and form was good

ravadongon · October 5, 2006, 9:04am

Wed (PM) – Sprint Training (Acceleration Work) + Bodyweight Strength Training

[i]General Warm-up

Dynamic stretching + Mobility work[/i]

6 x 20m
2 x 40m

(Full recovery for all)

Olympic Ring Chin-ups - 5,4,3
Clap Push ups - 10,10,8
Double Leg Lowering - 3 x 3 (‘Core Training For Smart Folks’)

Time: 45 mins

Notes:

Pretty good although I felt my shin splints coming back on slightly towards the end of the session, as it was a bit of a dodgy field - so I’ll have to make sure I keep up my shin splints prehab work.

ravadongon · October 5, 2006, 9:04am

Thu (PM) - Tempo Runs w/ Uphill Sprints

[i]General Warm-up

Dynamic stretching and Mobility work[/i]

10m x 10 (UPHILL SPRINTS)
100m x 8 (70% effort - 25m jog, 25m walk recovery)
10m x 10 (UPHILL SPRINTS)

Thu (PM) - Shin Splints Prehab + High Octane Cardio

[i]General Warm-up

Dynamic stretching and Mobility work[/i]

Rocking Calf Raises - 2 x BW+20kg x 50,40
Bucket Handle Raises - 3 x 10kg x 10
Jump Rope - 10 x 1 min

Notes:

Decent workout

ravadongon · October 21, 2006, 3:06am

I trained for the rest of the holidays but didn’t log it. Some bad news though, my recurring shin splints are back, so this time I’m going to do some planned rehab (lower leg strengthening exercises + losing body fat + improving overall flexibility) and try and eliminate them for good. So I won’t be able tempo runs and sprint training for about 6 weeks. Some good news as well, my dad’s getting a power cage and free weights soon, so I’ll be able to do squats for the first time in my life :eek:

Mon (PM) - Full Body A

[i]Warm Up

Bodyweight Calisthenics Circuit

Dynamic Stretching[/i]

Flat BB Bench Press – 3 x 6-10

60 x 6

DB Lunge Step Ups - 3 x 6-10

22.5s x 3

Overhand Lat Pulldowns - 3 x 6-10

55 x 9

One Arm Cable Rows - 3 x 6-10

35 x 4

DB Cuban Rotations - 3 x 10-20

7.5s x 14

Cable Woodchops - 2 x 8-15

30 x 10

Cable Side Bends - 2 x 8-15

35 x 10

Leg Press Machine Regular Calf Raises SUPERSET Leg Press Machine Reverse Calf Raises - 3 x MAX REPS each

40 x 30
40 x 50

Scapular Push Ups - 2 x 20

BW x 20

Time: 60 minutes

Notes:

Included some lower leg work, more lat work (as my lats are very weak) and some shoulder prehab exercises recommended by some articles on t-nation.com (did plenty of reading there in between my study during the holidays).
Workout was good overall, I’m surprised how weak my bench is though. My grip got a hell of a workout though, especially in the step up lunges where it was the limiting factor.

ravadongon · October 21, 2006, 5:21am

Wed (PM) - Full Body B

[i]Warm Up

General Warm-up

Dynamic stretching + Mobility work[/i]

Sumo Deadlifts – WORK UPTO 1-5 RM

125 x 4 (+10kg)

Incline DB Bench Press - 3 x 6-10

22.5 x 6

Chest Supported Rows - 3 x 6-10

55 x 7

Romanian Deadlifts - 3 x 8-15

80 x 6 (+2.5kg)

Straight Arm Lat Pulldowns - 3 x 6-10

30 x 10

L-Lateral Raises - 3 x 6-10

5 x 15

Side Lying 45° Abductions - 3 x 6-10

5 x 17

Leg Press Machine Regular Calf Raises SUPERSET Leg Press Machine Reverse Calf Raises - 3 x MAX REPS each

40 x 35
40 x 60

Scapular Push-ups - 2 x 20

BW x 20

Ab Circuit - 2 CIRCUITS w/ 1 minute rest

Crunches x 30
Bicycle Crunches x 10
Reverse Crunches x 20
Prone Bridge x 60s

Time: 60 mins

Notes:

Similar changes made as to Fullbody A
Another good workout overall - Sumo Deadlifts were terrific, probably could’ve done a bit more

ravadongon · October 21, 2006, 8:29pm

Thu (PM) - Elliptical Tempo Runs

23 mins 20 seconds (40 sec MEDIUM/SLOW pace, 10 sec FAST pace)

Notes:

Decent workout

ravadongon · October 21, 2006, 10:16pm

Fri (PM) - Full Body A

[i]Warm Up

Bodyweight Calisthenics Circuit

Dynamic Stretching[/i]

Flat BB Bench Press – 3 x 6-10

60 x 6

DB Lunge Step Ups - 3 x 6-10

22.5s x 5 (+2 reps)

Overhand Lat Pulldowns - 3 x 6-10

55 x 11

One Arm Cable Rows - 3 x 6-10

35 x 8 (+4 reps)

DB Cuban Rotations - 3 x 10-20

7.5s x 15 (+2 reps)

Cable Woodchops - 2 x 8-15

30 x 15 (+5 reps)

Cable Side Bends - 2 x 8-15

35 x 10

Leg Press Machine Regular Calf Raises SUPERSET Leg Press Machine Reverse Calf Raises - 3 x MAX REPS each

40 x 38
40 x 60

Scapular Push Ups - 2 x 20

BW x 20

Time: 60 minutes

Notes:

Bench Press could’ve been more, but I had just maxed out on BW dips the set before because I was waiting for ages to use the bench press station.
Rest of the workout was pretty good - forearms were nailed again.