I’ve been doing a core workout everyday of the week. Sunday is usually my day off of training, but I’ve still been doing abs/back-extensions/push-ups…is this reasonable? or should I just take the whole day off and not do anything at all? I am in the understanding that it is alright to workout your abs everyday, however, my training partner tells me otherwise? Thanks for any advise:)
~
Smarrs
If I was you I would ask my coach.
Hey Coach:D, on my day off of training, should I exclude the core workout as well and just not do anything for one whole day?
Ok ok, so turns out I need a day off, without a core workout, or long romantic walks for that matter…shut up andrea.
Monday April 17th (week 5)
-Got some good rest, bout 8hours.
-ate some oatmeal and toast this morning, then had my pre-supp
Warm up (Aprox 15min)
o Two lap jog in bare feet
o static stretching
Tempo??(Approx 8min)
This turned out to be an enduring tempo workout??? Running 100m at 65% then doing core right away, then back to running, 10 times! My training group and I were thinking we did something wrong here, and figured there must be an area of rest if this really is a tempo workout? Hey coach, was this the correct way to do this workout?
Warm Down (Approx 10 min)
o one walk around the pitch
o one jog around the pitch
o static stretching
Recover and Regeneration
o post workout supp
o contrast shower
o drink lots of water
I got some multivitamins today and some ZMA with the SNAC TM. I’m feeling good:)
Got another 8hr sleep, I just can’t sleep any longer? Took my multi vitamins, and drank lots of water this morning while studying chem and bio.
Tuesday April 18th (week 5)
Warm up (approx 30 min)
Pre-supp 45 minutes before workout.
[ul][li]Two lap job in bare feet
[/li]-static stretching (10 min)
[li]Ankling (shoes back on)
[/li][li]tempo 5x100m
[/li]-dynamic stretching
[li]Progressive Accelerations - 3x60m
[/li][li]Acceleration, hard first 30, hold for 30
[/li]-3x3x60m - 1.5min between rep, 10min rest between 1st set, 12min rest between 2&3 set.[/ul]
*so now toes up, arms 90 degrees, pumpin arms, and full extension are coming more natural, I dont have to focus as much, but i need to focus on RELAXING while running!!! At the same time, i have to giver 100% but stay relaxed!,…its proven to be difficult…a relaxed full throttle 100% 30m dash. Imagine pushing a car with small powerful steps for first 20m, then focus on extending strides and pounding feet to the ground for next 10m. *
Short term goal
> Focus on all of this during swimming tomorrow, and beat my pb on thursday in our 30m accelerations.
Plyos
[ul][li]Squat down, and explode up onto a bench (pic below), land lightly. 8 reps
[/li][li]Small hop forward, then explode up as fast as you can onto the bench again. 8 reps[/ul]
[/li]
Med ball throw (replacing weights)
O O O —Lined up 3 med balls
7kg 3kg 2kg
[ul][li]Squat down, EXPLODE UP and toss the balls backwards. 2x4x3balls
[/li][li]Squat down, EXPLODE up and throw the ball forward from the chest! 2x4x3balls[/ul]
[/li]
Core
[ul][li]5 excercises, 30 seconds for each. only 20 seconds rest between each excercise! very hard!
[/li]-2x5x30[/ul]
Warm down (approx 20min)
[ul][li]4 labs job in bare feet, all of use in a row
[/li][li]light stretching[/ul]
[/li]
Recovery & Regeneration
[ul]o Post workout supp
[li] Contrast shower
[/li][*] need to find some dinner?[/ul]
Shane jumping in the beautiful Okanagan.
Here is a pic of part of the wonderful UBC Okanagan Campus.
ARG! got 6hrs sleep last night, :mad: just couldnt get my mind off anything?
[li]Wednesday April 18th (week 5)[/*]
[/li][ul]
[li]Swimming7:15am[/ul]
[/li] o Hot tub for 10 minutes
-stretching
o water running 2x8x20m
-in between sets, hot tub for 5 min, swim some laps in the slow lane 6x35m
o Sauna for 5 minutes
-stretching
[ul]
[li]Core [/ul]
[/li]o 5 excercises, 30 seconds for each.
-only 20 seconds rest between each excercise! very hard!
-2x5x30
[ul]
[li]Recovery & Regeneration[/ul]
[/li]o Post workout supp
o no contrast shower today, going for a massage:D
o drink lots of H2O
Today was pretty awesome. I didnt fulfill my short term goal of beating my pb in 30m, but…i did tie it…(hand time) and along the way, i learned a more valuable lesson for running faster than i’ve ever run before:D If anyone cares, I need to bring my knees up, lift my toes past my knees, push my feet down, and EXPLODE/BOUNCE off the ground! BOOM! I actually did it, in my last sprint of the day in 60m, and it felt great! Can’t wait to apply it until it becomes natural!
Anyways, today was a really good workout, and improvement was evident in everyone. It struck me and few other trainers after our workout today that we are so extremely priveleged to have the trainer we do, so intense, so knowledgable, so positive, and full of crazy stories… Thanks Herb!
This is so intense…BOOM! just like DBZ… but not really. :rolleyes:
anyways… again, I need to study for chem tomorrow morning, so I’m ganna post the rest of my workout tomorrow.
Thursday April 20th (week 5)
Warm up
o Two lap jog in bare feet
o static stretching
o 5 tempo runs
o some dynamic stretching
o 5 progressive accelerations
-3min rest interval between each
o Accelerations - 30m’s hard! 5x30m
-tied my pb, but refer to paragraph in blue!
-like 10-15min rest intervals
o 20m coasting - 20m sprint hard - last 20m coasting
o 2x60m sprint…oh yea!, paragraph in blue…
-10 min rest intervals
Med Ball
o o o o
7kg 5kg 5kg 3kg
o 2x3x4balls Toss ball over head (EXPLODE)
-herbs motivating med ball toss influenced everyone today as we all tossed farther than we’ve ever tossed BEFORE!
-2x3x4balls
-push ball forward from chest (EXPLODE!!!)
-again, huge improvement on everyones part.
Holy smokes, look at the time! 7:00pm!
Core
o 8 exercises at MOST ANDREA!!! no where near 10! we need to bring journals to training from now on
-20 second rest intervals
Recovery and Regeneration
o Post workout supp…man that was good:D
o contrast shower, that first cold blast is CRAZY
o Dinner and more water
o two ZMA tablets
(Week 1) David Lee Pong workout
straight outa bed.
3[(push-ups x 5) + (hyperextensions x 5) + (Sit-ups x 5)]
I wish I had access to the type of trainer(s) you have; Unfortunatley, I never grew up in an area that did. You are in a great situation to learn with quality training and a great environment around you… Keep up the good work, I enjoy reading your and Andrea’s journals. Your positive attitudes show and the outcomes are going to be very rewarding. Good luck!
OMG!! Chemistry 123 final went HORRIBLY, but thats kind of what I was expecting, I’m just glads its over…forever…unless i get like 30% on the final and fail the course, but im not stressin about that…thats why im a MATH major:D:D:D
WRCortese5
-Thanks for the boost of confidence, everything really helps. BTW, good luck in making it to your state meet~!
Friday April 21st (week 5)
Day off!! well, it was mental workout today thus far, and will be for the rest of the night as i have a big Biology test tomorrow morn!
About time you took a REAL day off Shane! 
I’m sure you did better on the final than you think! And hope studying for biology goes well…of course you still have no chance of beating me, but then again…do you ever ? (excluding calculus!)
Get a good rest tonight!
Ok, here we go:D
Saturday Arpil 22 (week 5)
Pre-supp 30 min prior to workout
Warm up
o Two lap jog in bare feet
o static stretching
o Tempo workout
1+1+1^
1+1+2+1^
1+2+2+1^
1+1+2+^
1+1+1
1 = 100m tempo 75%
2 = 200m tempo 75%
o one lap jog in bare feet
o more static stretching
Core
o 5 exercises, 30 seconds each, 2 sets
-20 sec rest between reps, 2 min rest between sets
Clean Technique
-split up into 4 movements, and repeat 5 times for each.
o 5x20x20lb bar
-3 min rest between sets
Recovery and Regeneration
o Post workout Supp
o Contrast Shower
o light stretching
o drink lots of water!
David Lee Pong Workout (week 1)
“Self Discipline is the Key to Success” - a little yellow key
Sunday April 23rd (end of week 5:D)
Pre-supp 20min before workout
Warm up
o two lap jog
o static stretching
o Did the “100s circuit”…
o 10 X 100m @ 65%
pretty darn intense, the sun was blazing so it took a lot outa me.
Warm down
o 100m walk
o jog around the pitch
o more stretching
Recovery and Regeneration
o post supp
o drink lots of water
o contrast shower later…after soccer
David Lee Pong Workout (week 1)
My day off was friday this week?, so I’m ganna try to change it to better suit my training partNER! …geez!
Got a soccer game tonight in about 5 hours, can’t wait to get out on the pitch and get a touch on the ball!!!
If you dont read anything from my journal, make sure to read this!!!
In my previous post, I mentioned doing the 100’s circuit earlier on today. I had a lot of time to recover from the tempo workout before my soccer match that night. The game went horrible in the first half, our squad was unorginized and the oppenents took a surprising 3 to nill lead in the first half! I dont think my team has ever been down 3 goals in the first half? We had to recover, we had to focus, and we had to play hard, like we normally do. And as soon as that whistle blew to start the next 45 minutes of play, we had it together, we were all over the other team, and had goal opportunities at every angle, it was brilliant.
We scored one early on, only to put another one in the ol’ union bag 10 minutes later. the match was 3/4 done (2-3 for the bad guys)when I easily ran down one of the other teams stikers to strip him of the ball…and BAM!! my right calf siezed on me…i had a splitting muscle cramp! I fell to the ground in agony and grasped my right calf. Everyone gathered around as they thought my ankle had twisted, i put on quite a show as i tend to get the worst cramps known to man,…no joking…im actually terrified of them and would rather anything else happen to me. 
Like a premier-ship footballer, i fell to the ground in severe pain, and got up again in 2 minutes, ready to go.:D:D It was still tight, but we had no subs, I kept playing…5 minutes later, (only 15 minutes till full time) I chased the same damn stiker down, this time, i didnt make it in time before BOOM!!! my left calf cramped up! what horrible pain…no goal was scored, and i dragged my pathetic self off the pitch, I couldnt go on and had to watch my team play a man down with 10 minutes to go.
I stared at my calf in disbelief, have you ever seen the movie Alien? You know when the hosts chest starts bubbling as the alien is trying to hatch out of the humans hosts chest?
Thats what my calf looked like!! it was rather amazing, it was twitching like mad, i could not only see it, but feel it with my hands, like nothing ive ever seen before! I just reviewed the nervous system for my recent bio test, and couldnt help but ponder about all the insanse stuff happening in my calf! action potentials off the hook! sodium and potassium confused all to hell…lol…it really wasnt funny at all, that hurt so bad.
My team scored just as I hobbled off the pitch to Tie the game!!! 3-3. we were all over them…well my team was anyways. And in the last minute of game play, we were rewarded a penalty kick due a hand ball in the box! we scored and won the game 4-3!!! get rid of the week link, and look what happens… :o
Anyways, i figured it out, at first i said I would never do tempo prior to a soccer match again…but that was not the problem…if you recall from my last post, it was hot out today, and I only drank one litre of water …defenitely the problem…i had the proper food, the proper supps, but the water wasnt there and i became dehydrated for my game…Andrea is so ganna rub that one in my face.
Thanks for reading:D Im icing em like crazy!
come one ZMA, do your stuff!
Drank 3Ltrs of water today so far, it takes 36 hours to rehydrate so hopefully im well on my way.
Monday April 24th (week 6!!!)
So my calves are still pretty sore, which usually isnt the case, infact, they’ve never hurt the next day…probably cause i ran on them yesterday after they had cramped…so ill be icing and elevating for the rest of the day. Just finished an English exam!!! felt really good, only one more to go!!!
Swimming 6:30am
o Sauna for a couple minutes
-stretching outside of sauna
o water running 10x13m
-guess who showed up late?
-we intimidated some seniors today by accident…scary!
-stretching
-thats about it, had to go home and study
David Lee Pong Workout (week 1)
Tuesday April 25th (week 6)
Both Calves still hurt today…but nothing like a pull, just like I over-used them…once i started training, the pain was never really noticeable until i was resting in between reps and sets. I made sure to drink lots of water.
Warm up
o 2 lap jog in bare feet
o static stretching
o 5 tempo’s 75%
o ankling
-more stretching
o 5 progressive accelerations ~ 80m
-3 min rest between each
o 5 accelerations - 40m
-felt really good doing these, have no clue how i did though…had to sit out once, so maybe not so good?
Weights
o power cleans - warm up session first
o added small weight
-3 sets of clean intervals
*need to focus on lots of stuff!
*leaning forward more, yet keeping weight on heels
*fully extend hip and keep arms straight before bring bar up to neck
*bring elbows up way higher when snatching and squating with the bar
Core
o 10 exercises, 30 seconds each
-30sec to 1 min rest in //
Recovery and Regeneration
o Post workout supp
o contrast shower
o more water!
David Lee Pong Workout (week 1)
Last day of school tomorrow, have a popular culture final! only two hours in length, and shouldnt be too hard! Wish me luck!
Any questions?
Lots of stuff to work on yes, always there will be. On one thing at a time focus.
yes master yoda…
Wednesday April 26 (week 6)
DONE FIRST YEAR!!! uh huh, oh yea!
Anyways, here we go
FUtbol game!
o pre-supp 30min prior
o no cramps this game! and we actually had one sub!
o 2 nill for the good guys:D
o post supp right after, mmm CHO’s and Proteins:D:D
o more water
o light stretching
-calves still not 100%, need to really take care of them on my day off, lots of ice, lots of elevation~ but the pain is very minimal:)
9:45pm Warm up
o two lap jog
o static stretching
o TEmpo Short circuit
(all in bare feet)
1+1+1^
1+2+1+1^
1+1+2+1^
1+1+1
1=100m tempo at 50-60%
2=200m tempo at 50-60%
+=50m walk
^=100m walk
Our coach wants a little more detail for our tempo workout. so here we go. ummm,actually most of it is there? this time, we made sure to slow things down where we could start and finish at the same pace. All of the tempo was done in bare feet, and it felt pretty good, no stress, no pain, nice relaxed pace, great for recovery…
Warm down
o light walk
o light stretching
o light core workout…only 4 easier exercises
o home to drink some water and eat some food
Andrea and I were thinking this might not have been such a great plan (to train so late) because we will be working out tomorrow morning…about 10 hours from now…speed/core/power…but it was a nice relaxing tempo workout…what do you think master yoda?
David Lee Pong Workout (week 1)
It isn’t a problem at all. 10 hours is plenty of time moving from tempo to speed. I hope you got a good sleep though. Sometimes working out late increases the body temp too much, and the body likes to be a bit cooler when it sleeps.