Training Journal:)

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1

I suppose now that I have started training, it’d be best to keep track of this stuff:)

I have started training twice a week at my university. Nothing too specific, just getting into the groove, learning proper techniques, and learning some lingo from this website and my training instructor (Herb).

Backround
My passion lies on the soccer pitch, I’ve played my entire life and can never get enough:) I play fullback or midfield. I’ve played in the Super Y league (which is a league just below provincial) and I tried out for the provincial team but didn’t break through all of the vancouver talent! I currently play in the mens league :stuck_out_tongue: , and train on and off with the University of British Columbia squad (UBCO). I actually played volleyball this year instead…what was i thinking! :confused: Anyways, I’m always willing to try harder and push further when it comes to any sport, but i become especially motivated by soccer. So here I am, somewhat worried about being 19 now, and only just starting to train harder and more seriously than I ever have before, wish I coulda started just a few years back :stuck_out_tongue: But this is exactly what I’ve been looking for, a knowledgable trainer and some extra motivation to really push me to the next level. I feel this website is a brilliant way to start my new lifestyle, keep track of my program, and recieve some criticism along the way, pls feel free to suggest or comment on any part of my journal:)
I can’t wait to hit the pitch this season and more or less, just prove to myself that I can become an even better footballer and maybe catch someones attention along the way as well :smiley:

Thursday march 30 (week 2) - week 1 will remain a mystery
Ate some decent meals and drank about 2L of water.

Warm up
-light jog in bare feet (400m) -> stretch
-toe raise above heel/shin/knee (40m each, 30s rest in btw)
must focus on raising toes as running
-Stretching for 10min, then A-skips(3x40m, 30s rest)
-Tempos (75% - 6x100m, 1min rest btw)
-Accelerations (accel to 90% in ~ 100m - come to slow stop - 4x)
stretching in btw - focusing on toes up, and arms pumping fast
-Start on stomach, up and running for 20m, then hold 90% for another 20m focusing on form, and being relaxed - 5x

Inside for ab routine ~ 500

To the weight room -> proper weight lifting techniques for…I dont know what they were called?
Sqauts with two 10’s on each end of bar - ~15x focusing on technique.

Thinking about starting on some suppliments/protein shakes, must research first, then talk to jeff.

Contrast shower!

2

7 hours of sleep
Ate decent meals
Only had one litre of water :frowning:

Tuesday April 4 (week 3)

OH YeAH! Great training sesh today (special endurance)
-light jog
-toe raise above heel/shin/knee (50m each, 30s rest in btw)
-Stretching!
-Tempos - 50% 2x 80m
-Accel variant - 20m sprint as fast as you can, then hold proper relaxed form for 40m, maintaining speed (8x ~8min rest in btw)
-stretching and staying warm btw reps and sets.

Inside for ab routine!
~500, good stuff! lots of varients

Weight Room!
-we worked on…Clear complex squats…or somthing like that, i forgot what my trainer called them, but we just worked on form again, no weights on the bar just yet. (3 sets of 6 reps)
-then another squat varient, bar rested on shoulders, no weight again (3 sets of 20 reps)
i need to keep toes and back straight, and focus on keeping knees apart as squating

stretching in btw - warm down with some light triceps extensions and one set on the bench press.

Contrast SHOWER! holy smokes, that one felt good.

Need to eat CHO’s proceeding training, and then some proteins

Still havent talked to Jeff about suppliments, but its on my ‘to do list’

Studying like mad for finals, Math 101 next tuesday! holy, I can’t wait.

Gotta sleep now, supposed to swim tomorrow morning…@ 6:30AM :eek:

3

7 hours of sleep
couple litres of water

Wednesday april 5 (week 3)

Work up EARLY! 6am for a swim session with my good training partner Andrea
-Hot tub for 10 minutes, stretching all the while
-Water running (wore flotation devise and went to the deep waters!) - ~10 laps 40m
*focused on keeping arms 90 degrees, keeping toes up, extending legs and pumping arms - keeping relaxed mind.
-6 laps of swimming in the slow lane - 80m
-4 more laps of water running - 40m
-hot tub for 15 minutes

Shower, and off to Chemstry for review

Later today, I went through my trainers ab routine ~ 500
-stretching
-warm down
-and FInally CONTRAST SHOWER.

-now i need to eat some good food and study the Calculus.

Note: Hamstrings are slightly sore from squats yesterday, I hope thats to be expected as we are just beggining our weightraining phase.

4

OK
8 hours sleep today:)
2 litres of water
ate lots of fruit, bagel, granola bars…etc

Thursday April 6 (week 3)
-Light job, two laps
-stretching, focusing on losening up hams
-Toe raises above heel/shin/knee ~ 50m each
-Temp, 2x 80m @ 75%
-stretching
-Accel variation (speed end)- Sprint hard 20m, maintain posture and form for next 20m, then hard sprinting for last 20m (4x 60m -> three 20m intervals) ~ 8min rest in btw

Inside for ab routine ~ 500

Weight room
-clean complex series…added 20pds today, 3 sets of 6 reps
focus on keeping back arched in, stay on heels, and lean forward at same tie
-squat variation with dumbells in hand - 2 sets of 12 reps
-warm down with 3 sets of 12 reps of any work out

CONTRAST SHOWER!

Iced hamstrings down, just to be on the safe side
home-> ate banana on the ride home, then had two jr bacons and a small fries :o , drank some more water as well.

*note: still need to go to Gym Bag and get some protien supps.

Cant’t wait for soccer season! I’m feeling better than ever. Calculus final next tuesday! pretty excited, training has really cleared my mind, and helped me in studying!

5

Here is the plan I had. I think we changed it a bit today though.

Thursday (Week One: April 2-8)

• Warm-up (Approx 40 minutes)
o 2 laps jog
o Static Stretching (10 minutes max due to colder weather)
o Strength Endurance Drills 5 x 30m
o Dynamic Stretching (leg swings)
o 4x30m accelerations
o 3x40m accelerations
o 1x50m accelerations

  • 5 minute rest interval between reps (or less depending on weather)
    • Speed with complete recovery (Approx 56 minutes)
    o 2[3(20Easy/20Fast/20Easy)]
  • 8 minute rest interval between reps
  • 12 minute rest interval between sets
    • Core (Approx 10 minutes)
    o 10 exercises for 30seconds
  • 30 second rest interval
    • Weights (Approx 20 minutes)
    o 3x6 Power Clean Complex with weight
  • 2.5 minute rest interval
    o 3x8 Deadlifts
  • 2.5 minute rest interval
    o 3x12 Apple Pie Lift 1 (Optional)
    o 3x12 Apple Pie Lift 2 (Optional)
    • Warm-down (Approx 10 minutes)
    o 2 minute jog around Gym
    o Stretches
    • Recovery and Regeneration
    o Post Workout Food within 20-30 minutes max after workout.
    o Contrast shower (or cold bath for 15 minutes) within 30 minutes after workout.
    o Drink lots of water.
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Thanks for the detailed workout session, I’ll use that as a reference when I post in the future^^

Friday April 7th (Week 3)
7hours sleep
-2ltrs water
-Cerial, lots of fruit, bagel, cheetos, cheese bun…all that lunch stuff

6:30AM! Swimming!

-Hot tub for 10min, stetching
-Flotation device on, and tempo running in the the water - 10x20m
-swam some laps in the slow lane - 4x40m

• Warm-down (Approx 10 minutes)

-Hot tub - stretching

----off to last day of school!----

Core (Approx 10 minutes)

-After first class, kicked the soccer ball around to warm up
-then 10 ab exercises for 30sec, 30 sec rest interval

Weights (Approx 10 minutes)

-Go through the power clean complex motions just to warm up.- no weight!
-Bench press - 5 reps 3 sets of 115 plbs with 2.5 min interval btw sets - kinda like apple pie

• Warm-down (Approx 10 minutes)

o Light running on the running machine, not the tred :o
o Stretches

• Recovery and Regeneration

o Post Workout Food within 20-30 minutes max after workout.
o Contrast shower.
o Drink lots of water.

Been iceing the hamstrings down all day, they feel much better:) Gotta study and work on the weekend, wont be training until monday
4 more days till Calc Final

7

Sat/Sun April 8/9

Besides work all day(s), and studying the Calculus in between that, I managed to go through my ab routine, get some stretching in, and I dismantled my old mans mop so I could use the pole to practise proper form during power cleans (straight back, weight on heels, butt out) THen I found a nice 35 lb bench press bar to use instead:D

I drank lots of water all weekend, and my hammies are feeling great. I ate a variety of food, and I made a fool of myself quoting Charlie Francis, and not even knowing it~ :o

I have my first outdoor soccer game this wednesday (apr 12), so im pretty excited to get out on the fresh new pitch.

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Sorry If I missed it, but what are you training 4 :confused:

9

Well,you didnt miss it? The thing is, I was just introduced to a trainer at my Univerisity, so I went out, and just started doing tempos, accellerations, abs, weights, stretching…etc. So it was just really, training in general at first, if that makes any sense? I am an all around athlete, and just love to stay active, however, my passion lies on the Soccer pitch!

So…I am training for soccer and just to stay active and healthy. When my trainer referred me to this website, i figured I should start a journal, however, I jumped into it. I have been so busy studying for finals, I havent had time to read too many other journals to see what they are like. Turns out most ppl are giving a backround on themselves, and…noteing what they are training for…

As of now, im just recording my training sessions, when i get some extra time, ill post a history of myself, and hopefully make clear, what exactly im training for :o

probably could have done so, with the time it took to write this thread :rolleyes:

10

7 hours of sleep
had a couple bowls of cerial and some fruit for breakfast this morning
Drank lots of water

Monday April 10 (week 4)

7:30am Swimming!

-Hot tub for 10min, stetching
-Flotation device on, and tempo running in the the water - 12x20m
-swam some laps in the slow lane - 6x40m

Warm-down (Approx 10 minutes)

-Hot tub - stretching

Core (Approx 10 minutes)

  • 6 exercises for 30seconds
  • 30 second rest interval

• Recovery and Regeneration

o Post Workout Food within 20-30 minutes max after workout.
o Contrast shower.
o Drink lots of water

Feeling great today, which is prefect for my calc test tomorrow. Hamstrings are feeling fine so im ready to giver tomorrow at my training session as well. Found out I’m not supposed to do anything on 7th day of the week training-wise, and I need to do some research on massages and suppliments! Opening soccer game this wednesday, I’m ready.

11

8 hours of sleep
Didnt eat enough food today :mad:
Did drink enough water though

Tuesday April 11th (week 4)

Started the day off with my final Calc exam, I must say, training defenitely helped me on this exam as i just feel healthier and more relaxed lately.

Felt good all day today, went and kicked the soccer ball around a couple hours before training, just warmed up a little, nothing much. Everything up until the accelerations went well in training today, my hamstrings felt tight and heavy, no pain, just an odd feeling as if they were building up with something :confused: So i took it easy and ended with some light tempos.

• Warm-up (Approx 40 minutes)

o 2 laps jog in bare feet
o Toe raises above heel/shin/knee
o Static Stretching (approx 10 minutes)
o Dynamic Stretching (leg swings)
o TEMpos 3x60m 75%
o 3x60m accelerations
o 2x3x60m accelerations(1st 30m as fast as you can, then hold for another 30m)

  • 3 minute rest interval between reps and 8 min betwee sets
    o ended with some tempos to relax my hams

• Core (Approx 10 minutes)
o 10 exercises for 30seconds

  • 30 second rest interval

• Weights (Approx 20 minutes)
o power cleans, this time, we split the movements up and did reps of five for each specific interval of a power clean.
o started with 45lbs bar, and then added two 10lbs weights
-6 sets ~20 reps with 5min rest between sets.
-These just felt AWESOME! so powerful!
o 3x12 Apple Pie Lift 1 (Optional)
o 3x12 Apple Pie Lift 2 (Optional)

• Warm-down (Approx 10 minutes)
o 5 minutes on Elliptical Trainer
o stretching

• Recovery and Regeneration.
o Contrast shower
o Drink lots of water.
o drank some milk & ate some pizza at home

Note: not going to kick the ol’ soccer ball around prior to training, thats probably not the cause of my tight hamstrings, but appears to be the only difference in my training today. Im iceing them down right now, even though theres no pain, they feel fine??
And eat more food before training, within reasonable time.

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45lbs bar and 10lbs of weight added. Nice try though. :smiley:

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well at least i know my trainer is reading my journal carefully, the edit funtion is magic!

Wednesday April 12th (week 4)

Drank lots of water this morning, went to my Gym Bag and got hooked up with some supplements for pre and post workout :smiley:

Core (Approx 10 minutes)

  • 10 exercises for 30seconds
  • 30 second rest interval

Swimming (noon)

o Hot tub for 10 minutes
-stretching
o water running 2x10x20m
o in between sets, swim some laps in the slow lane 6x35m
o Sauna for 5 minutes
-stretching

• Recovery and Regeneration

o Post Workout Food within 20-30 minutes max after workout. (DONAIRES!)
o Contrast shower.
o drinking lots of water

My first outdoor soccer game is tonight, I’m wondering if I shouldn’t have done the water training today? and just rested and played soccer in the evening? The water running isnt strenuous or enduring, so I dont think there should be any problems!

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Acctually Shane I believe we did 2 X 8 X 20m water running! You were so focused you didn’t even notice ! :slight_smile:

jeez…you better be careful what you’re saying on here…you’ve got people watching your every move !

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Andrea, didnt we change it up to 10 reps?..punk

Thursday April 13th (week 4)

Wow, last night was my first outdoor game~ only had 10 men! so it was a long game :stuck_out_tongue: we ended up tieing anyways. I felt really good out there b/c of the training! And usually after my first game, i just have aches and paines the next morning, but i took my pre and post workout supp, and i just felt awesome this morning:D no aches, no paines!

Pre-workout supp 30 minutes before training

Warm-up
o Light Jog Two Laps
o Static stretching (10 minutes)
o Tempo - 4x70m
o more stretching! (it was a little chilly)
o Accelerations - 4x60m, 2 min rest between
o Accel 20m, hold 20m, fast 20m. 6x60m 5min rest between each
o Medicine ball toss:D

  • 4 balls lined up, O 0 0 o (bigger to smaller:)), working on proper form, explode up and throw the ball over your head (backwards)
  • 2x3x4 balls
    >4 balls again, this time toss em forward from the chest - 1x3x4 balls
    >1 ball, at chest, hop forward once, hop again and toss that ball! 1x5x1 ball

• Core (Approx 10 minutes)
o 5 exercises, 2 sets
-30 sec rest interval,
-supposed to nag our trainer to join in on these exercises

• Warm-down (Approx 10 minutes)
o 5 minutes on Elliptical Trainer
o stretching

• Recovery and Regeneration.
o Contrast shower
o post workout supp
o home to eat some chicken, and ribs, and rice:D and other stuff

16

Nope…we went from 6 and then 8 to two sets of 8 fool ! No worries though…I’m sure you won’t be the ONLY Calculus major who can’t count ! :stuck_out_tongue:

BTW…I’m stealing most of your journal entry post for my own cause I’m too lazy to type it all out !
Procrastination does pay off! :cool:

17

Ok get this

Friday Night Arpil 14th (week 4)

Worked all day today, wasnt expecting to do anything more than abs in the evening, turns out my training partner Andrea and I are hardcore.

9:15pm
•Warm-up (Approx 10 minutes)
o2 laps jog
o Static Stretching (5 minutes max due to colder weather

•Tempo (or Extensive Intervals): Short Circuit (Approx 15-20 minutes)
o 100m Tempo, 50m Walk/100m Tempo, 50m Walk/100 Tempo, 100m Walk
o 100m Tempo, 50m Walk/100m Tempo, 50m Walk/200m Tempo, 50m Walk/100 Tempo, 100m Walk
o 100m Tempo, 50m Walk/200m Tempo, 50m Walk/200 Tempo, 50m Walk/100m Tempo, 100m Walk
o 100m Tempo, 50m Walk/200m Tempo, 50m Walk/100m Tempo, 50m Walk/100m Tempo, 100m Walk
o 100m Tempo, 50m Walk/100m Tempo, 50m Walk/100m Tempo, 50m Walk

Yeah, by now, its about 10:20pm, dark, and wet. Well, there were street lights, and…well, it was still wet.

•Core (Approx 5 minutes)
o 6 exercises for 30seconds
-30 second rest interval

•Warm-down (Approx 10 minutes)
o Stretches
o walk around the pitch

•Recovery and Regeneration
o Post Workout Food within 20-30 minutes max after workout. (subway!)
o No contrast shower tonight, its like 10:30pm!

Yup, this guy parked close to the field, and he totally came out of his car to go pee, but little do he know that two athletes were training under the not-so-stary night, and he was pretty surprised.

18

Haha…I really don’t think he was expecting to hear “Noooooo…don’t pee!” from two gangsters in black hoodies and baggy sweats doing sit ups on the soccer field!

BTW…pull up your pants Shane

19

First of all Andrea, its called a futball pitch, second, those were your pants!!!

Alright, so here we go again…

Saturday April 15th (week 4)

Woke up at 6:15am to go swimming

Swimming
o Pool was defenitely closed :mad:

> Since no swimming, and Andrea didnt even come out :wink: , I went home

•Core (Approx 10 minutes)
o 12 exercises
-30 to 45 reps, 30 sec rest between
> had some music going, this was an intense routine.

Weights
o well not really weights, just practising proper power clean form with my 20lb bar.
-split up into 4 movements, and repeat 5 times for each.
o 2x20x20lb bar
-3 min rest between sets]

•Warm-down (Approx 10 minutes)
[INDENT]o light stretching

•Recovery and Regeneration
o post workout supplement
o hopefully I have a contrast shower

Probably will do some more abs and back extensions later tonight, but i have to go to work all day! may edit later.

20

Woke up early this morning, bout 7:30am, got 8 hrs of sleep. This is my day off (of training) so I Just did some core strengthening, plus I upped the anti so as not to let Andrea get too far ahead;)

Sunday Arpil 16th (week 4)

Preworkout Supp (~30min prior to core workout)

•Core (Approx 10 minutes)
o 12 exercises (abs, back-extensions)
-30 to 50 reps, 30 sec rest between
> put my music on, and actually made sure to only have 30 rest intervals between each! Which made for a really good core workout:D

> Static stretching

> Power clean practise!
-split up into 4 movements, and repeat 5 times for each.
o 2x20x20lb bar
-3 min rest between sets

•Warm-down (Approx 5 minutes)
o light stretching

•Recovery and Regeneration
o post workout supplement
o Contrast shower!

Ganna go buy some MultiVitamins and ZMA today or tomorrow! Get some extra Zn/Mg/B-6 and hopefully a better nights rest with increased recovery!!