Wednesday 9/4
Soccer training, 1 hour 5aside
Thursday 10/4
Match, performed ok, never outpaced.
Friday 11/4 Rest
Saturday 12/4
80 dips + 40 pull-ups for time. difficult pull grip. Time: 15:45 min
5 min core
but did u play a better game, its all about passing it to a man in the open, getting by the last defence…
did u succeed…
ciao
Sunday 13/4 Match
Shite team performance and my motivation was really lacking. My speed is good but my vertical is not. Lost headers because of lack of jumping ability. Jumps with very little knee bend when playing soccer so ankle strength is propably very important. Needs to train ankles more.
Monday 14/4 Soccer training.
1 hour. Restitution with ball.
Thuesday 15/4
Workout 1, speed
1010 m
425 m
5*20f-20e-20f
Total 500 m
Workout 2, strength, +=assisted reps, struggled with form on squats because of wrong footwear.
Pull-ups: 12,9,7
Back squat, 100 kg, 10 reps, 6 reps+1, 4 reps+1
Bech press, 80 kg, 4 reps, 4 reps, 2 reps+1
Season opener on friday. Some tempo and soccer prior to the match.
canadian soccer is garbage at best… ciao
Thursday 17/4
Tempo 1000 m + some push-ups and sit-ups.
Friday 18/4
Match. Not good, need more tempo work.
Saturday 19/4 Rest
Sunday 20/4
Two hours soccer
Monday 21/4 Strength
Bench press, 70 kg9,6
Seated row, 65 kg12,10
Dips, 3 min work: 33 reps done.
DB rows, 22 kg*15each,12 each.
Thursday 22/4
Cleans, 60 kg 5,5,5
Hyperextension, 5 kg, 20 reps.
10 min core.
Swimming, 25 m high intensity10
Wednesday 23/4
Match, good match, tired in the end, need more power endurance work,(rsa, tempo)
Thursday 24/4 Rest
Friday 25/4
Hill sprints, 5 %
1450m = 700 m
Bench press: 80 kg, 25 reps
Deadlift, 110 kg, 38 reps
Seated row, 75 kg, 36 reps.
Saturday 26/4 rest
Sunday 27/4
Sprints, hill sprints, 2 %, 1330 = 390 m
Tempo 3000 m, 40 m runs and lots of turns, high grass, 29 min, 143 bpm average.
Monday 28/4
Hurdle mobility
Hurdle jumps, 105
Doggies, 10 reps, 360 meter
Session 2
Soccer practise, 30 min high intensity
5 rep of long doggies(5-10-15 meter runs)
20 min high intensity cycling.
Thuesday 29/4 Strength
Standing BB row to ground: 60 kg, 36
Bench press, 80 kg3,3,2+1(forced rep)
L-pull-ups: 26
5 min core.
Dips: 18 reps and 13 reps, 2 min between sets.
Soccer: crossing practise, 45 min.
Wednesday 30/4
50 min of squash. Some high quality speed, agility and reaction. Good transfer to soccer i guess.
Military press: 53, 50kg,52,5kg,55kg,52,5kg and 52,5kg
Thursday 1/5
30 min skill session and later team practise.
Friday 2/5 match
Great physical performance, but some poor tactical choices made it average overall. Lost 2-3 kgs last 2 weeks and not noticed drops in strength. Feeling good.
Monday- Wednesday 5-7 may
Lots of rowing, 30 min each day.
Wednesday 7/5
Hurdle mobility, 5 min
Hurdle jumps, 354 reps.
Thursday 8/5
session 1:
Tempo 1400 m
50 clap push-ups in min amount of time, 6 min.
20 jumping pull-ups in min amount of time.
session 2:
Soccer training, high intensity 4 vs.4.
Friday 9/5 Strength
Press, 50 kg3, 55 kg3,3
Squat, 110 kg *5,5,5 Record
Seated row, 70 kg *7,7,7
Core training 10 min.
Saturday 10/5 Tempo
3000 m tempo, 100 push-ups, 200 sit-ups.
34 min, average 133 bpm, max 154 bpm, ran on high grass, 50 meter length so did one direction change to reach 100m. 24-25 sec. Propably around 70 %.
100+100+100+100+100+100+100+100+100+100++
100,10 push+100,10push+100,10 push+100,10push+100,10push+100,10push+100,10push,100,10push+100,10push+100,10push++
100,20sit+100,20sit+100,20sit+100,20sit+100,20sit+100,20sit+100,20sit+100,20sit+100,20sit+100,20sit
Sunday 11/5 Soccer training
High intensity, small pitch.
Monday 12/5 Match
Great stamina, speed is ok but needs improvement.
Tuesday 13/5 Strength and soccer
Chins: 2 sets to failure, 15 and 10 reps.
Bench press: 35 @ 75kg, 80kg, 80kg. Racked barbell beetween reps, 15-20 sec rest between reps. 4 min rest between sets. Hard.
Standing BB row from floor. 60 kg, 25 Hard.
Standing press: 40 kg, 2*8. Medium.
40 min of crossing and finishing. (restitution intensity).
Not been motivated to post lately. Trying innosports drop off system, autoreg and started doing some medball throws.
Friday 30/5 Strength
Bench press:
Max test, 80 kg, 3 reps, calculated 6 % drop off
75 kg 3,3,3,3,2.
Deadlift:
Max test,140 kg, 3 reps, calculated 5 % drop off (131 kg).
130 kg3,3,3,2
4 min rets between all sets
http://www.inno-sport.net/Training%20Basics.htm
Also did standing BB row from floor(1*6, 60 kg) and 11 pullups.