Training journal of Chris30

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341

I start soccer tonight :slight_smile:

Going to see how cooked I feel after the game. I might treat it as a tempo/recovery day or a strength endurance day.

I am excited though, dying to get out on the field :slight_smile:

342

Good game tonight :slight_smile: Played the entire first half (45minutes) and then about 35 minutes of the second half.

I started playing defence and then moved to forward in the second part of the game. Had a good header on net and a couple of good defensive plays but mostly wanted to just run around.

Lots of short sprints (25-40 meters) with little rest. Probably a strength endurance and cardio workout more than anything. :slight_smile:

cheers,
Chris

343

very well done. im sure u felt urself more advantaged over the others when it came to running shorter distances for the ball. and overall ur general fitness throught from what u say sounds like you were doin just fine. apparently these games can very good when it comes to cardio work.
sometimes it feels good to move away from the track and enjoy urself

cheers

344

Thanks!

yep I was the fastest guy on the field for sure last night. I just need to get my skills back. Haven’t really touched a soccer ball in a game situation in over 2 years!

345

Another adjustment :slight_smile:

m - soccer
t - Circuit/core
w - REST
th - speed/weights
f - Recovery
sa - Short Hills/light circuits
su - REST

m - soccer
t - Circuit/core
w - REST
th - speed/weights
f - Recovery
sa - Short Hills/light circuits
su - REST
[/b]

m - soccer
Full soccer game 90 minutes. Mix of sprints and tempo
cooldown afterwards

t - circuit/core
cycling 10 minutes
3 x hypers
3 x hanging leg raises
3 sets bench (sets of 5-8)
3 x (situps, pushups)
3 sets running arms (dumbells) for 24 seconds
static stretching 10 minutes

w - REST

th - long speed/weights
3 x 200 or 6 x 120m with 5 minutes rest (Sub 27 seconds at 90% for 200)
3 x stiff leg bounds for 30 meters
3 x running A’s for 30 meters
Weights
3 sets front squats (5-8 reps)
4 sets weighted stepups to box (2 per leg 5-8 reps)
3 sets reverse hypers
3 sets chins

f - Recovery
cycling 15 minutes
static stretching 10 minutes
treadmill 10 minutes

sa - Hills/circuits
2 x 6 x 40 meter hills (short/steep) with walkback recovery
3 x (squat jumps, situps)
3 x (burpees, floppy fish)

su - REST

346

circuit/core

cycling 10 minutes
3 x hanging leg raises
3 x hypers
3 x (pushups, situps)
3 x running arms for 25 seconds with 5 pound dumbells
stretching 10 minutes

felt good especially after the stretching. Ham feels pretty good. shins (muscle) are still a little sore after soccer but otherwise things feel great. :slight_smile:

Cheers,
Chris

347

The plan looks good and pretty complete. How long will you be doing this and when are you introducing an endurance component?

348

I am not sure. I want to see how soccer feels after a couple of weeks. I’ll probably alternate the 3 x 200 work with the 2 x 3 x 50 meter work with the running A’s strength endurance work every other micro.

Do you think that would work ok? I am scheduled to hit short speed tonight but still have a slight bit of soreness in my shins and groin. If I feel stiff tonight I’ll probably do the 3 x 200 meter workout again :slight_smile:

Cheers,
Chris

349

actually I am going to use the short hills as the short speed/accel component along with soccer (tons of short sprints)

I’ll do the 200 work on the track on Wednesdays :slight_smile: I have updated the workout above

350

Tonight speed/weights/strength endurance

Had a strange workout tonight.

I felt great tonight except my anterior shin muscles and groin were pretty sore from soccer.

As soon as I started warming up I knew long speed wasn’t in the cards tonight.

Here is what I did instead:

4 laps jog
static/dynamic stretching
3 x marching As for 30 meters
3 x B’s for 30 meters
2 x lunge walk for 30 meters
3 x alt single leg bounds (easy not intense)
4 x 60 strides

started to feel a little better after this so did the following:

2 x 4 x 20meter falling starts (not too aggressive just trying to get a feel for them.
3 x straight leg bounds for 20 meters
3 x running A’s for 20 meters

Then weights:
4 sets single leg stepups to high box (115 pounds)
3 sets chins (6-8 reps)

That was it, I was still pretty tired from soccer and didn’t want to push it and risk hurting myself. Felt better after the workout than before which is good :slight_smile:

Cheers,
Chris

351

hopefully within next two three soccer games ud be adapted well. just be careful with soccer. they say its athletics biggest enemy. u get excited through ur sprints, at high speed a slightest tackle or anything can hurt. so u should be very careful with that. warm up pretty good b4 every game making sure ur ankle esp is ready for high impacts.
cheers :slight_smile:

352

thanks Komy :slight_smile: I am hoping my shins adapt. It is purely from striking the ball and not from running. guys have been good so far, no dirty tackling and I am being careful :slight_smile:

cheers,
Chris

353

Flying to the east coast on business tonight and then vacationing from Tuesday to Monday. Planning to run a race on wednesday as a baseline test. (100m)

Probably going to get a hill workout and a circuit workout in before the race.

I wont be posting till probably after the race so everyone have fun with their training :slight_smile: Wondering if I can bust out 11 FAT to start the year? :slight_smile:

354

Meet prep

Meetings went well. Did my meet prep today for the 100m tomorrow.

Warmup - 1200 meter jog
Drills (A’s, B’s, C’s)
4 x 60 meter strides
3 x 50 meter accels
4 x 20 falling starts
cooldown

Felt pretty good. Legs are heavy where I have been flying/driving for the past few days. I felt the workout stimulate my system though.

Feeling a little heavy but not in any real pain. Not sure if tomorrow will be a 11 FAT run but hopefully it’ll be ok :slight_smile:

Cheers,
Chris

355

Ran the race and it was tough :slight_smile:

Wind was -5.0 mps directly in your face and temp was 4 degrees C!

Finished fourth with a 12.3. Winner ran 11.9 so it was close.

It was VERY hard to keep warm. It was freezing outside!

No pain or injuries so that is a good sign :slight_smile:

cheers
Chris

356

Good job man-I’m hoping to crack into the high 11’s too but it hasn’t happened yet! Although if you’d had a neutral wind we both know you would have done it!

357

Thanks man,

With a bit higher temp and less wind it would have been close I think! :slight_smile:

Cheers,
Chris

358

Good job, you’re now officially back. But it seems like you’re having the same problems I am right now with the weather, damn Southern hemisphere countries! 7ÂșC here right now. I won’t compete till late August at least, not worth competing in this type of weather. BTW 12.3 with -5 wind converts to 11.7 with 0 wind according to the “calculator”, so in your first race you ran better then last year.

359

Cool :slight_smile: I didnt think it would be that significant. I found the cold terrible. It was impossible to stay warm. The guy that won in 11.9 usually runs 11.0-11.2 so I guess I am on track for 11 FAT this year.

360

Chris, are you by any chance referring to Mike Weniger?