Grand, I’m only doing weights at the moment so should be fine.
looking to do a good dose of lower body stuff in the off season (from gaa) but dont want it to impinge on my glittering soccer career…any suggestions?
Have a wank.
CM dont let ouyr fantasy football tete a tete this weekend cloud your responses to my posts, in my opinion youre far superior to kev and id welcome any serious advice which you might have.
In addition being a single man, wanking is already a big part of both my social life and fitness routine…
How much soccer are you playing?
I’d start by introducing plyometrics into your warm up. - and exercises like tuck jumps.
You then need to incorporate streches that hit the hip flexers- this is where all your mobility comes from. A basic one - lunge till one knee is on the floor, the other foot is out in front of you flat on the ground and forming a perfect 45degree angle, now lean back just slightly and hold and then the opposite way to the knee on the floor to get a good stretch- Now put the hand on the same side of the knee up in the air and push up while squeezing your glutes and hold for 20-30seconds. Take a break and repeat x 3- Depending on how flexible you are you can use a bench for the foot with the knee on floor to rest on and really get that stretch, but the important thing is to really squeeze the glutes and push up and hold. Thsi will help loosen and strenghten the glutes and will help when you move onto the squat.
The squat is king- If you have never been shown form, learn how to squat properly… Feet shoulder width apart and pointing at ten and two, shoulders back, chest out, knees bent out when you squat down, shoot up. As Kev, and a trainer, pointed out to me, a good way to learn and introduce some explosion is to put a bech behind you and rest for a second and then shoot up- You can do this with a lighter weight once week and maybe go heavy in another session. Alternatively you can do jumping squats without weights- also working on explosion, you can work these into a total body work out with upper and lower exercises?
Lunges- There are a whole host of them, with and without weights- I find free weight alternative jumping lunges great, and something you can work into that routine with the jumping squats above- I find both great for working on my stablisers (smaller muscles that hold the big ones, or joints, together) as you try to balance as you land from the jump, again, you can explode out of these. The backward lunge and box lunges are also great.
Box jumps- again, there are a host of them- and again with the explosion- find a good solid stationary platform ranging from knee to waist high depending on ability, legs shoulder with apart, squat until bum is parralel with backs of knees, hold, and explode up onto the platform shooting your arms up as you do so- explode from heel, not toe, and try to hold your self in the air for as long as possibe and land softly- all the force is in the explosion- imagine an elastic band stretched back and ready to go, then how limp it goes once it is mobile.
Sprints- Short to middle distance- resting for 1.5 to double of the time you sprinted for- try introduce a weight on your back- You often see the guys strapped into a harness where they are pulling a weight- if you could recreate that it would be perfect but introducing a weight is not essential.
Throw in some calf raises once a week too, not essential, but you cant work all around them and then neglect an area.
I dont know what the aim is, or your size etc- But maybe one good heavy session with low reps with weights - Squat/deadlift/lunges/calf raises- one session without weights with higher rep working on explosion Jumping Squats, alternative jumping lunges, backstep lunges, box jumps - Rest well between every set 2-3 mins and 4 mins between exercises in both sessions
If you are playing soccer that should keep the fitness and sprinting ticking over- but if it’s only once a week you may want to do your own sprinting sessions.
train for soccer tues and thursdays and play indoor on a wed then a game on the weekend… so plenty of sprinting going on…
goal is to improve speed a little, im no slouch but have underdeveloped left quad so want to build it up. im 6ft and 84kg, so in good shape…
Well, you dont want to be over doing it either- would it be viable to drop a night to do your own stuff?
Build up power/strenght first with weights over 6-8 weeks increasing weight each week so that by week 6 you are able to do 5-8 of what your max would be now- take a week off in the middle to do low weight high rep workout. After that try and do your own specifc sprint session and that free weight session I mentioned above on another night targeting explosion. Of course it’s possible to incorporate it all in to your week, but with so much on it could lead to injury/burn out. Maybe do each in cycles and mapping your progress/ setting targets as you go. The warm up and stretching are just as important here tho remeber.
cheers CM, id like to wish you the best of luck in the upcoming fantasy league clash…
id like to but I wont…come at me…
One downside of heavy squats…
PILES
a sore fucking dose…
Did 5 x 3 at 120kg on Tuesday and my anus is throbbing like a sparrows heart since.
I struggled to get down the stairs after that tonight. I’d imagine I’ll be sore come Saturday.
Bench press 4 sets x 8 reps
Single arm row 4 x 10
Squats 4 x 8
Reverse lunge 3 x 8
Forward lunge 3 x 8
Calf machine 3 x 10
Push ups 1m x 3
if your sore tonight mate… then it will only get worse.
swim would help tomorrow if you had a chance for a dip.
I’m going drinking my head off tomorrow
That can’t be good.
[quote=“ChocolateMice, post: 704422”]
That can’t be good.[/quote]
Its not pal.
All upper body stuff for next week or so.
Bought a pair of gymnastic rings last week and spent this evening attaching them to ceiling in garage. some great stuff on youtube around getting the best out of these.
Titch, you have my sympathies. That sounds incredibly uncomfortable
Those Gym rings sound interesting, you must have serious upper body condition to be able to use those comfortably.
If you have a link to a good youtube link on this stuff post it up.
Lower body tabata routine last night… can barely walk today…
Always warm up properly.
Delta also has an altitude gym (I’m assuming there is lower oxygen levels). They do various classes in there for €10. Might be worth giving it a go. There is also one of those rooms for the bikram yoga
Is this the one in town? What classes do they have? and do they have a punch bag?
Is that the delta beefit? What’s an altitude gym? I think it’s an extra 5 a month for classes, doubt that includes the yoga though.
The gym in town has a punch bag alright. I find you can’t do any proper work on a heavy bag without wraps or gloves though.
Any ye guys apply to Abercrombie & Fitch ?