KB swing - normal swing from beneath hips to shoulder height.
KB swing - pull from left hip across body to above the right shoulder, then same on other side. Find this helps mobilise my hips.
Push ups.
Plank, side plank, variations on crunches.
Hip thrust using body wieight (aiming for hip mobiliity).
Squats - body weight
Squats - holding dumbell and driving arms straight upwards at same time as driving legs upwards.
Squats - single leg body weught
Deadlift - single leg body weight.
Barbell complex - deadlift + upright row + overhead
grooster
I have not suggested you take protein at all those moments. My point is not to provide a recipe for you to do x, y, z exactly as I have said.
It might help you to understand someone one of the NFL players told me about his training. He was commenting that in season he gets so sick of eating. I understood this because I struggled for a few years to put and keep muscle weight on until I got my training and nutrition more organized. Personally I found protein shakes that were simple( not too many ingredients and easy to make and drink in fairly quick order) taken before bed with something like a ZMA a magical combo for me. Ensuring top notch nutrition as well as providing a sleep enhancer to trouble shoot sleep is not a bad start to igniting your body’s own natural healing and recovering abilities.
In a perfect world you get experts to do blood work and tests etc.
I was speaking with a NHL player this summer about his nutrition as one of my brothers boarded him in his early Jr. playing years. I asked him about his nutritional proficiency and he said it was okay but he knew he needed to get more organized moving forward. He also mentioned the team had a full time nutrition person who was not responding to his emails or taking his role for the players seriously. WHO CARES. Go do it yourself. It comes down to do this. Do you want to stay in the game or get knocked out of the game because you failed to do something individual athletes have had to learn decades ago.
The point is you are capable of trouble shooting your nutrition for your performance.
Thanks oldbloke , much appreciated.
Points taken Ange, Thanks heaps for your thoughts.
19/01/16
warm up
drills 3 x 20m of skip As,bum kicks and 3 x 10m run As
5 x 30m build ups
2 x 4 x 60m ,walk back and 7 mins rec
intensity about 70%, right hamstring still tight, have ART session tomorrow, I need a miracle to race in a weeks time.
Wed 20/1/16
Weights
Bench 4 x 10 x 75kg
Squats 4 x 10 x 110kg
Push Press 4 x 10 x 50kg
Hams 4 x 10
Seated row 4 x 10 x 65kg
abs 30/30 for 10 mins
21/1/16
Treadmill tempo
12 x 45 sec at level 13-15km/h , 20 sit ups after each rep
Then did oldblokes circuit that he posted with a few added exercises
KB swing - normal swing from beneath hips to shoulder height. x 10
Push ups x 15
KB swing - pull from left hip across body to above the right shoulder, then same on other side. Find this helps mobilise my hips.
Push ups. x 10 each side
Decline push ups x 15
Plank, x 1 min
Hip thrust using body wieight (aiming for hip mobiliity).
Squats - body weight x 10
Chin ups x 5
Squats - holding dumbell and driving arms straight upwards at same time as driving legs upwards. x 10
Dips x 10
Squats - single leg body weight x 10 ea
Crunches x 30
Deadlift - single leg body weight.
Side plank x 30 sec each side
Barbell complex - deadlift + upright row + overhead x 10
Walking dumbbell lunge x 10 ea
Crab crawl x 6 ea
I did 3 sets of the circuit with about 2 mins rest between sets. Could really feel it in hips and glutes . Thanks oldbloke for this.
Hamstring feels good after ART session and tempo on treadmill. Will do a speed session on Saturday if all good.
Saturday 23/1
2 X 30m from a push up start-5 mins rec
2 x 60m from a falling start- 12 mins rec
These were done at 95% or higher and hamstring felt good.
Weights
Bench 2 x 4 x 105kg
Squats 2 x 4 x 130kg
Lat pulldown 2 x 4 x 85kg
Hams 4 x 10
abs 30/30 for 10 mins
Hot and cold shower
Have decided that I will race on Tuesday 26/1 as everything feels good. The ART therapy and the flexibility/mobility program I think are all helping as is the inner sole lift in my right shoe.
Sun 24/1
Stretch
sauna
yoga
Mon 25/1
stretch
ART therapy
first race of the season tomorrow, am a little nervous as hope everything holds together
Tuesday 26/1
Had my 1st race of the season after a lot of injuries. The ART therapist has really helped.
This was a handicap carnival.
Ran a 70m open race and came 3rd in the heat and didn’t progress.
120m over 35s , came 2nd in heat and progressed to the final.
Everything felt good at this point.
There was a 4hr wait until the final and when I warmed up my hamstrings were tight. In the race my hamstring tightened up and I had to ease up and came in 5th.
Having three races on hardly any speed work was a bit much for the hamstring, but now I know I can get there.
Wed 27/1
10 mins eliptical warm up
Incline press 4 x 10 x 70kg
Seated row 4 x 10 x 60kg
Military Press 4 x 10 x 40kg
Stretch
ART session
Legs were sore after the race but feeling better after session.
Well done - good to see solid results and no injuries after after recent issues. Especially if you are running in over 35s at age 50 - thats a big age group jump.
Thanks oldbloke, It was a handicap race, so everyone starts on a different start line, the younger faster guys are off a low mark and the older slower guys have alarger handicap. It was a lot of fun and I felt good especially in the heat. It has motivated me to continue.
Thursday 28/01
21/1/16
Bike tempo
10 x 45 sec at level 1 and rpm 130 , various exercises as from bike tempo download
Then did oldblokes circuit with a few added exercises
KB swing - normal swing from beneath hips to shoulder height. x 10
Push ups x 15
KB swing - pull from left hip across body to above the right shoulder, then same on other side. .
Push ups. x 15
Decline push ups x 15
Plank, x 1 min
Hip thrust using body wieight (aiming for hip mobiliity).x 10
Squats - body weight x 10
Chin ups x 6
Squats - holding dumbell and driving arms straight upwards at same time as driving legs upwards. x 10
Dips x 10
Squats - single leg body weight x 10 ea
Crunches x 30
Deadlift - single leg body weight.x 10
Side plank x 30 sec each side
Barbell complex - deadlift + upright row + overhead x 10
Walking dumbbell lunge x 10 ea
Crab crawl x 6 ea
I did 3 sets of the circuit with about 2 mins rest between sets. This circuit is really loosening me up in the hip region.
Hot and cold shower.
Friday 29/1
Stretch
Hot and cold shower
Sat 30/1
2 x 5 x 60m with walk back recover and 7 mins between sets. These were not fast as my hamstrings were still tight from Tuesdays races. Loosened up as I went.
med ball 6 x squat throw, 6 x reverse overhead throw
Weights
Bench press 3 x 10 x 75kg, 10 x 80kg
Squats 3 x 10 x 110kg, 10 x 115kg
Push press 4 x 10 x 50kg
Hams 4 x 10
Lat pulldown 4 x 10 x 65kg
upright hamstring curl 2 x 10
ABS 30/30 for 10 mins
hot and cold shower
31/1
Bike tempo
low intensity medball
upright hamstring curl 3 x 10 x 12.5kg
stretch
hot and cold shower
Have just introduced a low volume relatively light weight hamstring curl to see if this helps with hamy issues.
Monday 1/2
stretch and hot and cold shower
Tuesday 2/2
2 x 6 x 60m with walkback rec and 10 mins between sets
medball 6 x squat throw, 6 x reverse overhead throw
4 x 10 x hurdle walk unders
This is the first time I have manged to do 12 x 60m runs in a couple of years. Hamstring got tight on 12th run but felt good doing the reps.
Wednesday 3/2
Weights
Incline Press 4 x 6 x 80kg
Squats 3 x 6 x 130kg, 1 x 6 x 135kg
Hang clean 4 x 6 x 50kg
hams 4 x 10
Seated row 4 x 6 x 75kg
Hamstring curl 3 x 10
Legs felt a little beat up and took long recoveries between sets of squats.
Thurs 4/2
Treadmill tempo,
6 x 45sec with 30 sit ups, was aimimg for 12 but felt a twinge in my groin so stopped. I did this at 6.00am and rushed the warm up. Had ART therapy in afternoon and feels good now.
KB swing - normal swing from beneath hips to shoulder height. x 10
Push ups x 15
KB swing - pull from left hip across body to above the right shoulder, then same on other side. .
Push ups. x 15
Decline push ups x 15
Plank, x 1 min
Hip thrust using body wieight (aiming for hip mobiliity).x 10
Squats - body weight x 10
Chin ups x 6
Squats - holding dumbell and driving arms straight upwards at same time as driving legs upwards. x 10
Dips x 10
Squats - single leg body weight x 10 ea
Crunches x 30
Deadlift - single leg body weight.x 10
Side plank x 30 sec each side
Barbell complex - deadlift + upright row + overhead x 10
Walking dumbbell lunge x 10 ea
Crab crawl x 6 ea
Am really enjoying this circuit
Sat 6/2
2 x 5 x 60m with walk back rec and 10 mins sets
Med ball 6 x squat throw, 6 x reverse overhead
Weights
Bench 4 x 6 x 100kg
Squat 4 x 6 x 135kg
Push press 4 x 6 x 50kg
Ham bridge 4 x 10
Lat pulldown 4 x 6 x75kg
Hamstring curl 2 x 10 x 20kg
Felt very good today and especially in the gym.
7/2
Bike tempo- 2 x 10 x 45sec at L 1at 130rpm
Low int medball 15 mins
Felt really tired today, yesterday took alot out of me.
Have been working on ,mu flexibility and mobility and def feelooser in hips.
Am going to move to more specific speed work now as I feel comfortable after races two weeks ago. have another race on 28th Feb that I am building towards.
9/2
2 x 3 x 60m @ 90% with 6 mins rec and 10 mins bet sets,
Med ball 6 x squat throw, 6 x reverse overhead
Felt really tired in the evening after this session, the added speed was a killer
10/2
Weights
Bench 3 x 8 x 85kg, 8 x 90kg
squats 3 x 8 x 120kg, 8 x 125kg
push press 4 x 8 x 50kg
Hams 4 x 10
lat pulldown 4 x 8 x 65kg
12/2, 11/2
took two days off, was really buggered
13/2
slow jog
stretch static moving into dynamic
drills
3 x 20m skipping As
3 X 20m running Cs
3 x 10m running As
1 x 50m easy stride
4 x 30m build up run throughs
3 x 30m from a falling start @95%- 5 mins rec
10 mins rec
3 x 30m from a push up start @ 95% - 7 mins rec
med ball 6 x squat throw, 6 x reverse overhead throw
A few of the runs felt really good and some felt like shit, takes a while to get co ordination back.
weights
bench 4 x 8 x 90kg
squat 4 x 8 x 125kg
push press 4 x 8 x 50g
hams 4 x 10
lat pull down 4 x 8 x 65kg
abs 30/30 for 10 mins
swim in surf and hot and cold shower
was really cooked today, think I will reduce the number of sets on the Saturday session
14/2
Bike tempo 2 x 10 x 45 secs @L1 @ 130rpm with exercises from the bike tempo down load
low intensity medball 15mins
stretch
hot and cold shower and swim in surf
yoga
16/2
slow jog
stretch static moving into dynamic
drills
3 x 20m skipping As
3 X 20m running Cs
3 x 10m running As
1 x 50m easy stride
4 x 30m build up run throughs
2 X 5 X 60m , walkback rec and 10 mins.
medball- 6 x squat throw, reverse overhead throw.
legs felt good running but got really tired after the runs, maybe umpiring 3hrs of cricket beforehand didn’t help.
17/2
Weights
Incline bench 4 x 4 x 85kg
Squats 4 x 4 x 140kg
Hang clean 4 x 4 x 55kg
Hams 4 x 10
Seated row 4 x 4 x 85kg
Thurs 18/2
Elliptical Tempo
10 x 45 secs with push ups or sit ups after each rep
3 x circuit
KB swing - normal swing from beneath hips to shoulder height. x 10
Push ups x 15
KB swing - pull from left hip across body to above the right shoulder, then same on other side. .
Push ups. x 15
Decline push ups x 15
Plank, x 1 min
Hip thrust using body wieight (aiming for hip mobiliity).x 10
Squats - body weight x 10
Chin ups x 6
Squats - holding dumbell and driving arms straight upwards at same time as driving legs upwards. x 10
Dips x 10
Squats - single leg body weight x 10 ea
Crunches x 30
Deadlift - single leg body weight.x 10
Side plank x 30 sec each side
Barbell complex - deadlift + upright row + overhead x 10
Walking dumbbell lunge x 10 ea
Crab crawl x 6 ea
19/2
Rest
20/2
slow jog
stretch static moving into dynamic
drills
3 x 20m skipping As
3 X 20m running Cs
3 x 10m running As
1 x 50m easy stride
4 x 30m build up run throughs
2 x 30m from a falling start- 5 mins rec
2 x 30m from a push up start - 7 mins rec
2 x 60m from a falling start- 15 mins rec
Weights
Bench 4 x 4 x 105kg
Squats 3 x 4 x 145kg
Push press 3 x 4x 60kg
Hams 4 x 10
Lat pulldown 4 x 4 x 90kg
abs 30/30 for 10 mins
Hot and cold shower
stretch
Felt really good on the 30s and the 1st 60, squats of 145kg was a recent pb and felt good
23/2
4 x 30m push up start- 5-7 mins rec
2 x 60m - falling start- 15 mins rec
medball- 6 x squat throw and reverse overhead
24/2
Weights
Bench 4 x 10 x 80kg
squats 4 x 10 x 115kg
push press 4 x 10 x 50kg
hams 4 x 10
lat pulldown 4 x 10 x 60kg
10 reps is akiller and seems out of proportion to my four reps, I feel varying weeks between 10/6/8/4, gives nervous system a break when lifting in 8 and 10 ranges.
Thurs 25/2
12 x 45sec on bike on L1 at 130rpm with push ups or sit ups in between reps
3 x circuit
KB swing - normal swing from beneath hips to shoulder height. x 10
Push ups x 15
KB swing - pull from left hip across body to above the right shoulder, then same on other side. .
Push ups. x 15
Decline push ups x 15
Plank, x 1 min
Hip thrust using body wieight (aiming for hip mobiliity).x 10
Squats - body weight x 10
Chin ups x 6
Squats - holding dumbell and driving arms straight upwards at same time as driving legs upwards. x 10
Dips x 10
Squats - single leg body weight x 10 ea
Crunches x 30
Deadlift - single leg body weight.x 10
Side plank x 30 sec each side
Barbell complex - deadlift + upright row + overhead x 10
Walking dumbbell lunge x 10 ea
Crab crawl x 6 ea
Fri 26/2
Rest
Sat 27/2
2 x 30m falling start - 5 mins rec
2 x 30m push up start - 7 mins rec
2 x 60m falling start - 15 mins rec
weights
Incline bench 4 x 10 x 60kg
squats 3 x 10 x 120kg
hang clean 4 x 10 x 40kg
hams 4 x 10
seated row 4 x 10 x 60kg
abs 10 mins
stretch
hot and cold shower
Sun 28/2
Bike tempo
2 x 10 x 45secs at L1 at 130rpm wit push ups and sit ups between reps
low int med ball 15 mins
stretch
hot and cold shower
yoga in pm