19.12-07
Hill sprints, 3 degree incline.
1 min between reps, 3 min between sets.
1020 meter
1025 meter
Total: 450 meters.
21.12-07
Back squats:
40 kg5
60 kg5
90 kg5
100 kg10,8
Seated rows:
55 kg5
70 kg8,8
Bench press:
20 kg5
40 kg5
60 kg5
70 kg3
75 kg3,3,3,3,3,3
Deadlift:
50 kg4
90 kg4
110 kg4
120 kg’4,4,4,4
Pull-up test: 11 reps.
Military press:
40 kg3
50 kg5,4
Lunges:
22 kg DBs 7 rep each, 2 sets
5 min ab work
Romanian deadlifts:
50 kg5
70 kg*7,7
I’ve not been motivated to post my training lately, but since the last workout i posted I’ve done one max strength workout, one hill sprints workout, two crossfit workouts(strength endurance), one soccer skill and two tempo workouts.
I posted some goals to be achieved before new year in the first post of this journal:
5rm squat 105 kg.
5rm bench 80 kg.
Chins wide grip: 12 reps
Vertical: 60 cm
SLong jump: 2.40 m
Today I did some testing. 1RM squat, bench and deadlift. Managed 120 kg squat, 85 kg bench and 140 kg Deadlift.
Don’t know how i managed, guess a change in training stimulus was needed. Had no one helping me out so didn’t dare to go heavier on bench. Propably would have managed 87,5 kg bench. The squat was my max. Really happy with it. Great depth and technique. The deadlift was “easy”, but couldn’t keep my back straight so stopped. Actually lifted the weight twice to try and keep better form. Improved, but was impossible for me to not arch my back. Believe I could have done alot better with a belt.
I have then reached my goal of 5 rep 105 kg squat, not sure if I can manage 5 reps of 80 kg bench. Managed 244 cm long jump first dec, and look forward to testing it tomorrow. Will also do a pull-up and vertical leap test tomorrow. Believe I will reach the goal of 12 pull-ups, but don’t believe I will manage 60 cm vertical. Will set new goals to be achieved before soccer season starts in april, but need all test results first.
This weeks training:
M 21/1-08
Soccer training. 1 hour 30 min.Warm-up, tactical(buildup-cross-finish), doggies(5 reps), playing 7 vs.7.
T 22/1-08
Morning. Hyperthrophy lower body:
Squat 95 kg10+ 90 kg10+ 85 kg10. 1 min rest beetween sets.
3 min rest between squats and deads.
Deadlift 115 kg8+ 110 kg8+ 105 kg8. 1 min rest beetween sets.
3 sets abs. Elbow to knee both sides and normal sitt-ups.
Evening
40 min of 5 aside. Small pitch. Very low amount of max power. Some push-ups(30 reps total).
W 23/1-08
Morning. Hyperthophy upper body.
Bench press:75 kg7+70 kg7+ 65 kg7. 1 min rest beetween sets.
Supersets of pull-ups and seated rows. 2 sets. 2 min rest between sets.
First set,10 pull-ups and 70 kg 4 rows.
Second set,4 pull-ups and 65 kg5 rows
Military press: 40 kg9+40 kg7+ 40 kg6. 1 min rest between sets.
Evening
Soccer training, 1 hour 30 min.
20 push-ups and 40 sitt-ups.
T 24/1-08. 5 aside. 1 hour.
F 25/1-08. Max strength.
Power cleans. Built up to 70 kg3,3,3,3. PB.
Squats: Built up to 110 kg 3,3,3
Bench press: Built up to 80 kg3,2
Deadlift w/belt: Built up to 140 kg3. PB
S 26/1-08 Rest
S 27/1-08
Warm up. First with ball, then some flexibilty without. 5 * 20 m from standing start. 90 sec rest between reps. Cone dribbling, and some shooting practise. Total time 1 hour. Average HR 119.
Will start posting regulary again. The strength gains have improved my speed slightly. I notice it when playing soccer. Have done too much work and had heavy legs in the last 2-3 weeks. Was down with sickness and rested 3 days so now i’m recovered. I’m reading practical programming and it has changed my thoughts on how to organise my training. I’ve reached intermediate level on all lifts according to the book(Some kilos away on press and bench). Thats when Mark Rippetoe advice is to stop using linear periodization and start using weekly supercompensations. What i’ve done so far is linear periodization on all training activities. The only way to manage this is low traing volume so i’ve had heavy legs for long periods and not rested enough before games. What i’m gonna try now is organzise training differently and supercompensate every 5-10 days.
Monday 18/2
Strength :
Bench 75 kg 5,4,3 Max
Pull-ups One set, 8 reps. Medium
Seated row 77 kg3 Failure
Soccer training in evening.
Thuesday 19/2
30 min core and streching
Wednesday 20/2
Strength:
Military press 50 kg 3,3,3,3,3 Medium
Pull ups8,8,8 Medium
Seated row: 77 kg4 reps. Max
Soccer traing in evening.
Before the soccer i did: Squat jumps 26 and 4*3. One 15 meter sprint.
Thursday 21/2
Evening. Soccer training. Not so intensive.
Friday 22/2.
Bench press 77,5 kg4,3,3 max
Inverted rows(chest touching barbell to failure).5 reps first set, 6 reps second set.
Tuck jumps: 35 reps. 1 1/2 min between sets.
2 min break before sprint training.
620 meter. 2 min between reps.
Squats: 100 kg3,3 Medium. 1rm something like 115 kg now. 2 weeks since last lower body lifting workout.
75 hours between end of workout and mondays game. Should be enough for supercompensation. Will do a tempo and ball skill workout before the game.
Sunday 24/2
Soccer skill session
Monday 25/2
Match, Good performance.
Tuesday 26/2
Bench press 80 kg, 33 Heavy, 5 min rest between sets to manage 33.
Pull-ups 210 reps. Medium
Core: 10 min
Wednesday 27/2
Soccer training
Thursday 28/2
Box jumps 36
Standing long jump, 10 reps.
10 meter sprint*10
5-10-5 agility *3
Friday 29/2
DB bench press, 30kg DBs, 36 Medium
Seated rows, 67 kg, 38 Medium
Seated shoulder press in smith machine, 40 kg, 35 Medium
Chin ups, 10 kg added weight, 34
10 min core work on bosu.
Dips BW+10 kg, 1*10, Close to failure.
Saturday will be easy tempo, soccer skill work or rest. Legs should be fresh for game on sunday.
Saturday 1/3:
Rest
Sunday 2/3:
Match, Decent. Good techically, but felt heavy. Legs really crushed afterwards (artifical surface).
Monday 3/3:
Soccer training.
Thuesday 4/3:
200 push-ups (2010)
30 min low intensity 5 aside.
Wednesday 5/3:
Morning, strength training.
Squats:
100 kg5,6
105 kg4,4,4
Hang-ups: 210.
Deadlifts on plates:
100 kg4
110 kg4
120 kg4
Leg press, 45 degrees:
190 kg4,4
Been up in the mountains for a few days. Skiing with a heavy backpack and also carrying a sled one day. Digged a huge amount of snow too so i believe i’ve maitained my strength.
Friday 14/3
Sprint and jump training, 300 meter+ 34 contacts.
1020 m, falling start, 2 min+ between reps
5 min rest
520 m flying, 20 meter build up, 3-4 rest between reps
7 min rest
Single stair jumps, 36, 2 min rest between set
3 min rest
Standing triple jump, 44, 2 min rest between sets
Saturday 15/3
Crossfit inspired workout.
3 sets of max bodyweight bench and pull-ups.
Bodyweight being 82,5 kg.
Bench press 82,5 kg 2, 80 kg2,2
Strict pull-ups: 11,8,10.
Workout was originally 5 sets, but decided to stop after 3 sets because of the low rep bench. Close to failure on all bench sets.
Afterwards i did 1700 m of tempo.
Sunday 16/3
Rest
Monday 17/3
Soccer training
Thueday 18/3
Warm up and 2100 meter tempo.
dude …its soccer…do excellration… the jumping plyo-box… saev the energy for game day…ciao
Wednesday 19/3 Strength work
104 pull-ups, 30 sec rest.
Drop jumps, 40 cm, 45
One leg squats, deep, 36 each.
2core circle including push-ups. 15 min.
One max set of chins, 10 reps.
Wide dips 2*12.
[b]Thursday 20/3 Rest
Friday 21/3 Explosive[/b]
Box jumps, 73 cm, 65
Depth jumps, 45 cm, 44
Squat jumps, 30 kg, 45
Standing triple jumps, 36
Hill sprints, 520, 5 %, 1 min rest between reps.
Ankle jumps, 220.
5 min core work between sets.
Saturday 22/3 Strength
2 rep headstand push-ups.
10 rep L-pull-ups
4 rep hspu
8 rep L-pull-ups
6 rep hspu
6 rep L-pull-ups
8 rep hspu
4 rep L-pull-ups
6 rep hspu, failed to do more.
2 rep L-pull-ups.
29 min to complete workout, modified crossfit.
Caused doms in abs. Never done hspu before so technique improved.
Sunday 23/3 Explosive
30 min warm-up and soccer skill.
730 meter sprint
Squat jumps, 25 kg, 38
Seargant jumps, 2*5.
Thuesday 25/3 Plyos
Seargant jump, touching push pin (corkboard pin) i’ve placed on my house wall:
50 cm: 25
53 cm: 35 Touching pin on 4 out of 5 jumps.
Drop jumps, 45 cm drop height, 3*4
Squat jump, 25 kg woodsack on my back, 4*6
Single leg box jump, 45 cm, 2*12 each.
Have looked at my training volum, and found out it’s too low. Compared it to numbers posted by Nanny69 in another tread.
My volum goals for april:
Sprint/hills: 4000 meter/month
Bounding contacts: 500 contacts/month
Tempo: 12000 meter/month
Originally posted by Nanny69
our Preseason numbers over 12 weeks were
Bounding Contacts - 2070 (ave 172.5 a week)
Core Work - 38000 (ave 3166 a week)
Tempo - 74,000m (ave 6,166m a week)
Speed - 17,600m (ave 1466m a week)]http://www.charliefrancis.com/community/showthread.php?t=17437
Thursday 27 march to Saturday 29 march:
6 soccer workouts, including one game. Feeling fast and fit.
Sunday 30 march:
Rest
Monday 31 march:
Soccer training.
Thuesday 1 april:
Squat jump, 25 kg, 56.
Lunge jumps 310
Standing stair jump: 35
Wednesday 2 april:
Seated row: 46 @ 70 kg.
Military press: 45 @ 45 kg.
Squats: 33 @ 110 kg.
Deadlift 38 @ 110 kg.
Bench press 28 @ 70 kg.
Pull-ups: 10 reps.
Thursday 4/4: soccer and tempo
45 min soccer practise and 1000 m tempo(15 sek work- 15 sec rest* 12)
Friday 5/4: Strength and tempo
Bench press: 24 @ 75 kg
Deadlift: 120 kg4, 130 kg4
Chins: BW+12 kg, 45
Back squat: 100 kg3, 110 kg3, 115 kg*2
1500 m tempo speed, 60-300 meter runs.
Saturday 5/4 rest
Sunday 6/4 Speed
20 m *10
30 m *5
20f-20e-20f 3
Total 530m
30 clap push-ups(103) 30 sec rest beetween sets.
Monday 7/4
Soccer training including speed. (620m).
Speed exercise: Ball played from behind between two players facing goal. Race to the ball and trying to score past goalie.
Thuesday 8/4
BW Pull-ups: 12,8,7 reps
Standing military press, 40 kg: 11,9,7 reps
Squat jumps, 40 kg: 26 reps.
Bench press, 70 kg: 2*8.