Actually, there is not known reason as to why ppl get appendicitis. In fact, the function of the appendix is also unknown and it really serves no purpose.
As for my soccer season, it started two weeks ago now and it will end sometime in august after we head to provincials in july!
Now that summer is here, i have been stretching more, eating more, doing more core work, drinking more water and thinking about running faster and lifting more weight than ever! Its all I think about every day all day.
I am back into a normal tempo routine, and will soon be on a normal intense workout routine (ie, sprinting/cleaning/plyos/core/recovery!) - 2 times a week to start the summer, and progress to 3 days a week accordingly
I just have to work a lot for another week here, then im free to train smarter, not harder, all summer!!!
Monday April 30th
Tempo Circuit
o warm up - two laps jog
static stretching
1+1+1+1++
1+1+1++
1+1+1++
= 50m walk
1 = 100m run at ~65%
o more static stretching
Core Work
o 6 exercises
30sec on, 30 sec off
16lb med ball
doing a few less exercises with a large increase in medball weight
Recovery & Regeneration
o post supp
o stretching
o water
need to start taking ZMA and probably a multi-vitamin as well
and I virtually did the exact same thing Tuesday May 1st
David Lee Pong Workout
straight outa bed :eek:
o 3x[(20 x Push-ups) + (20 x Hyperextensions)+ (20 x Crunches)]
no rest in //
got up to 75 reps during school, so im just getting back into it now!!!
Power Cleans
o 5 x 50kg (with the jerk)
o 5 x 70kg (with full front squat after each clean) - Herb is it alright to do front squats like that? Or should i just leave it to dead-lifting or specifically squating?
o 5 x 90kg
defenitely the easiest 90kg has felt for me
o 1 x 95kg with 2 high pulls proceeding
Core Work
o 10 exercises w/ 4kg ball
30sec on, 30 sec off (5 min break half way)
Apple Pie
o light bench press
2x10x135lbs
I did a bunch of excercies with light weight that worked on my middle/upper back. I am strengthening my middle traps, rhomboids and scapula
Recovery and Regeneration
o stretching
o post supp
o contrast shower
o water
o ZMA
David Lee Pong Workout
straight outa bed :eek:
o 3x[(20 x Push-ups) + (20 x Hyperextensions)+ (20 x Crunches)]
The weights look good. You won’t be getting any personal bests with that scheme (not on that day anyways), but it will help you get the PBs later on. I would cut the 5 minute rest between the abs to around 2 minutes or just continue on with 30 seconds rest for all 10.
Yeah, I guess my soccer season is pretty short? Although during that 4 months we have games and touniments each week. We started practising earlier than May, and I will continue to practise until school or snow.
as well, there is indoor during winter, so i guess i forgot to mention that as well.
and yes, yes i will be competing in a 100m sprint this year at the Jack Brow meet here in Kelowna! I am so utterly stoked, its on my mind each and every day.
So this week, oddly enough, i work all week? This is odd b/c i usually only work 2 days a week, but we are having a huge overhaul at the mill… So training this week will mostly consist of core work, tempo, consistent sleep schedule and eating healthy. I might have time to sprint, we’ll see.
Yeah, in Scotland, the league goes from end of August to the end of May, although many games get cancelled around Christmas because of waterlogged pitches :rolleyes:
I guess there is a lot of snow in Canada, so outdoor soccer for ~9months isn’t really viable.
Thanks Robb, good luck to you as well, how is your season going? You’ve only got a month left!
Tuesday May 8th
Tempo Circuit
o warm up - two laps jog
static stretching
1+1+1++
1+1+1++
1+1+1++
= 50m walk
1 = 100m run at ~65%
o more static stretching
That was about it, i was pretty exhausted that day from work and lack of sleep already.
right after though, I iced my quads, hamstrings and hip - 15 minutes on/ 15 minutes off - 3 times while watching CFTS…not that my muscles were sore, but icing sure felt good!
Wednesday May 9th
massage
been working on my right shoulder the last 6 weeks, theres some funky action going on in there, not too much to worry about though. Plus i am fairly good at self-massaging my legs if need be.
Soccer training
Just had a practise tonight
had a good warm up
lots of stretching
things went well
Recovery & Regeneration
o post supp/dinner
o water
o stretching
working on a consistent sleep schedule here
David Lee Pong Workout (for the week)
straight outa bed
o 3x[(30 x Push-ups) + (30 x Hyperextensions)+ (30 x Crunches)]- no rest in //
I have the athletic season after this… then a rest. I can’t wait. I feel kind of burnt out and unmotivated towards soccer right now. Probably because my team sucks
Anyway I’ll be reading this… it’s always very interesting and gets my interest back
that is me in the video btw, just incase anyone was wondering if it was some random person…or somthing…shifty eyes back in the winter break at the university!
so I dont have a cold! I HAVE ALLERGIES!! which is good, and bad…
Today at work, we were moving around a lot of old pipe and shaft. So I couldnt help resist my erge to hang clean some of the pipes!
lol, it was funny, doing cleans in coveralls. The millwrightes and welders had no clue what i was doing. good times, good times.
Core work
o 8 exercises
30 sec on/ 30sec off w/ 10kg med ball
after that warmed me up, I went through the power clean complex with my 15lb bar - I actually do this all the time when I have free time.
Recovery & Regeneration
o post meal - steak, rice, and bread
o water
o stretching
o ZMA
Back to reading through CFTS - this summer I am taking notes and studying training as much as I can. If im not studying for school, I dont really know what to do with myself (besides train) so im studying training!
So last night, I did a solid 40 minutes of self massage on my quads, adductors, IT band and hams, and oh man did that feel great!
and now i get two massages a week!! w00t!
as a result of lots of sleep, stretching, diet, massage etc…today I felt like a million bucks! I made sure to drink lots of water this morning, stretch, and eat small meals throughout the day! nuts, bananas, sandwiches,…chips
damn does this ever feel good!
Tempo Circuit
o warm up - two laps jog
static stretching
1+1+1++
1+1+1+1++
1+1+1++
= 50m walk
1 = 100m run at ~70%
o more static stretching
Core work
[INDENT]o 10 exercises
30 sec on/ 30sec off w/ 7kg med ball
[/INDENT]
Recovery & Regeneration
o post meal
o water
o stretching
o ZMA tonight
Next week I am planning on going down to vancouver to visit family and do some intense training with some good friends of mine at SFU
o self massage for 10min
o two laps jogging
-static stretching
o 3x100m tempo @ 75%
-walk back recovery
o 2x60m progressive accel
3 mri // accels
o ankling
Sprints
o 2 x 2 x 60m
accel for 20m, hold for 40m
1.5 mri // reps and 3 mri // sets
did some balistic stretches // sets
Core work
o 8 exercises
30sec on/ 30sec off w/ 7kg med ball
Recovery & Regeneration
o post supp
o water
o stretching
o massage
o ZMA
I have started studying CFTS and taking notes on it, its going great, ill be doing that kinda stuff all summer! Theres so many good articles and videos to watch and take notes on as well!
Another good sleep, ate more food and drank a lots of water.
Did lots of self massage and watched some training vids
Massage
worked on my quads, hams, and adductors…need to do lots of self massage on my adductors as they were fairly adhered!
Soccer game!
o Warm up
two laps followed by static stretching
3x60m tempo at 75%
ankling
We won the game, 3 nill. I love being able to run ppl down and stip them of the ball, or if i lose the ball, i can sprint back easily to recover! Speed reserve is the BOMB! lol.
Sure took a blow to my right calf though :eek: didnt even realize it until after the game, but damn was it ever SORE!
Recovery & Regeneration
o post supp
o ICE BATH! - wow did that ever feel good
o more icing
o stretching
o ZMA
Today (Thursday Math 17th) I originally planned a speed session, but my calf is too sore. I will continue to ice and massage. I will do some core work today and lots of stretching as well.
So my calf was still pretty sore today, although I remembered last time this happened, training and getting the blood circulating really did my sore calf well.
So I’ve been getting tons of sleep lately, usually 9+ hours, but right now it almost feels like too much? Im always so tired when i get up, half-way through the day, and then usually around 10pm. Im pretty sure i just need to stick to this schedule and get my circadian rhythm on track
Pre-warm up
30min self massage on quads and adductors
skin rolling, flushing, etc
Warm up (~ 30min)
o two laps jogging
-static stretching
o 5x60m tempo @ 75%
-walk back recovery
o ankling
o 2x60m progressive accel
3 mri // accels
I could tell right away from my accels that I just wasnt going to sprint today. My hip was sore, and I just wasnt all there. Not sure why? maybe cause i had a beer last night, and I rarely dink…oh well
next session however, I will do 2 x 3 x 30m accel and 30m hold.
Explosive med ball toss
o 4 x toss 2 med balls (7kg & 10kg)
explosively toss backwards over head
o 4 x toss 2 med balls
explosive chest pass while jumping
these felt good, i was happy to at least do these
Core work
o 10 exercises
30sec on/ 30sec off w/ 7kg med ball
Then when i walked back to my car, i found that my front passenger window had been smashed in with a piece of concrete! So that dampened my day:(
oh well, i feel worse for the kid that has to resort to breaking and entering like that. I feel very lucky to have a car and a job and to afford being a student and ATHLETE!
Recovery & Regeneration
o post supp
o water
o stretching
o ZMA
o icing
Drove down to Van monday to train at SFU during the week, its going awesome. Its such a great atmosphere with coaches and athletes everywhere, wanting to train and prepare for the season, wish it was the same at UBC-O!!
Today I will tempo and do secondary lifts, ill post my workouts when I have more time. I am also going to look at purchasing some track spikes while im in vancouver!!
So ive had the best time at SFU training this past week. The training was intense, different each day, and fun. What I enjoyed most was training with a group of great athletes, it really increases the intensity and competition! I felt right at home.
Monday May 21st
Tempo at SFU!!! lol
3 x 4 x 100m @ 65%
50m walk // reps
100m walk // sets
1200m
Tuesday May 22nd
Warm up
o one lap jog
static stretching
o hurtle walkovers x 10 x 10 hurtles
w/ medball over head x 10
side kicks x 10
o dynamic leg swings on ground
front and back x 2 x 10
Sprint work
o w/ partner, apply resistance at shoulders slowly for 10m then light sprint for 10m (x 4)
o holding partners hip, resist forward motion while runner pumps arms and legs. once 5m runner leans forward, and release to finish off!
o resistance at shoulders again, much faster, release at 5m
Explosive Medball!
o lean position, roll fwd w/ explosive chest pass then jog to ball
o backward toss
o sideways toss, switching sides
x ~ 5 throws x 4 sets each
repeat the first two
Stair work
o fast quick steps for ~ 15m, then expand for remaining 10m, 4 sets
o side steps for 10m, then finish hard, 4 sets
walk back recovery
Weights (Primary’s)
o Cleans
sets -> 5, 5, 4, 4
weight -> 80kg, 85kg, 90kg, 100kg (1 success & three high pulls w/ 100)
o Bench
6, 6, 6, 6
135lbs, 155, 155, 165
lots of work to do on bench, which isnt a problem at all:D
o Squats- 6, 6, 6, 6
135, 155, 175, 185lbs
all really easy, i just havent squated in forever, so ill stay low work on technique and the such
Wednesday May 23rd
Tempo
same as monday
Weights (Secondary)
4 x 10
o DB incline press, 25lbs
o Lat Pull Down, 100lbs
o DB Curls, 20lbs
o Tricep Pull Down, 90lbs
nice easy apple pie;)
Finished off with some easy core work
ill write the rest this weekend, which im taking off, besides work./
Bought these b/c the Strength and Conditioning coach at SFU invited me to time some sprints in the Okanagan in a couple weeks! Which will be perfect preperation before I run in my first 100m race at the very end of june!
Thursday May 24th
Warm up
o 2 laps jogging
static stretching
o Partner Med Ball work
rolling start chest throws & jog to ball for 100m
backward toss " " "
side toss " " "
o RUNNING A’s
slow high knees x 2 x 20m
high knees staying on balls of feet x 4 x 20m
small steps past shin for 10m, then progressively raise knees x 4 x 20m
Sprints
o med ball rolling start forussing on extension through throw - explode out a few steps x 4
o w/ partner - lean forward (w/ partner reisting at shoulders) & when partner lets go, explode out with arms and small steps x 4 x 20m
o Small Incline sprints
bounds x 4 x 15m
rolling start sprint x 4 x 15m
side step for 3m then into sprint x 4 x 15m
o Small hurtle drills ( ^ ^ ^ ^ ) --> hurtles:D
lying face down, push up start (PUS), side step along perimeter of hurtles and sprint perpendicular x 4 x 10m
10m
|
^
|
|^ ^ ^ ^ you
<- <- <- <- <-
PUS, step over sideways x 4
PUS, weave in/out x 2
*always switching starting position on either end of hurtles
Hurtles
o Step over x 10 hurtles w/ 5m’s of lunging after x 4
o long Step over w/ backward lunging x 4
Weights (Primaries)
o Dead lift from floor
100kg x 5, 110 x 4, 120 x 4, 130 x 4
o Bench press
6 x 135lbs, 4 x 155, 2 x 165, 4 x 155, 6 x 140
o Front Squats
6 x 135lbs, 4 x 155, 2 x 185, 4 165, 6 x 135
not much weight, just need to focus on sticking my butt out and keeping weight on heels
