Routine last night,
1km jog to warm up, squats, lunges, etc…
10 sprints to 45m walking back recovery
10 sprints to 21m and back ( backing off as if shadowing player)
4 21 to 21 30 sec break
took about 25 mins all told, felt great after it.
now, please tell me what, if anything, im doing wrong
[quote=“count of monte cristo, post: 789352, member: 348”]Routine last night,
10 sprints to 21m and back ( backing off as if shadowing player)
[/quote]
Looking like a freak bitch doing this I’d imagine?
give a fuck, tough on the quads, but i feel its an aspect of training that a lot of teams dont concentrate on.
that and given the fact i look like a supreme athlete doing any drill i have no issue with how others may perceive me.
[quote=“count of monte cristo, post: 789358, member: 348”]give a fuck, tough on the quads, but i feel its an aspect of training that a lot of teams dont concentrate on.
that and given the fact i look like a supreme athlete doing any drill i have no issue with how others may perceive me.[/quote]
way to go
Im a confident guy.
But a prick to coach 
Only thing with sprinting is, are you sprinting for Conditioing, as in repeat sprint ability. Or are you sprinting to be faster, a in sprint faster.
If its Conditioning you are spot on. If its for speed take long breaks. Walk in and out a couple of times. To improve actual top speed you need to be as fresh as is practical.
[quote=“caoimhaoin, post: 789609, member: 273”]But a prick to coach
Only thing with sprinting is, are you sprinting for Conditioing, as in repeat sprint ability. Or are you sprinting to be faster, a in sprint faster.
If its Conditioning you are spot on. If its for speed take long breaks. Walk in and out a couple of times. To improve actual top speed you need to be as fresh as is practical.[/quote]
Thinking about incorporating sprinting into things myself, Kev. I have been going well at the jogging, doing 6km when I get home from work every evening and have managed to make it inside 30 mins which I’m very happy about. Actually just back from a jog now after waking up at 4.30am and being unable to get back to sleep. Struggled with the jog this morning but I’m putting that down to the first activity I did since getting out of bed.
Ideally I’d like to keep the jogging going as I find it very stimulating for the mind. Should I cut it back to 3/4km and then do some sprinting. What balance would you recommend (I use Ascis trainers before anyone comes in with a New Balance quip)?
I haven’t done any weights or resistance training in 3 weeks.
I’m playing 2 games of astro 6-aside and one game of indoor.
I cycle to and from astro which is 5 miles, 10 miles round trip. (Fairly boot home)
And a 10k meditative jog on a Saturday- about 50mins.
The fitness levels have gone up and I’m probably gonna get out onto a pitch soon to do some longer sprint/conditioning… It’s been 6 years but I’m thinking about going back and playing soccer. I also got the urge to give Football ago, even tho it has been 15 years since I played.
[quote=“caoimhaoin, post: 789609, member: 273”]But a prick to coach
Only thing with sprinting is, are you sprinting for Conditioing, as in repeat sprint ability. Or are you sprinting to be faster, a in sprint faster.
If its Conditioning you are spot on. If its for speed take long breaks. Walk in and out a couple of times. To improve actual top speed you need to be as fresh as is practical.[/quote]
Conditioning at present kev. will probably up the distances next week, do 5 x70 10 x 45 10 x21, it’s ridicualous how much better this is than long slog running.
But i think i’ll take a leaf oout of CMs book and do along meditative 8-10k once a week…
ive been posting my routines in the nutrition thread for some reason , im a bit of a dullard i guess
anyway, this is what i did last night
4 lap warm up 1600m
lie on a bench, 2 dumbells 18kg, dumbell press x12
-10kg dumbells, stand up, bicep curl with elbows tucked in x 12
-get 2 of these 10kg kettle bell yokes, hold them so they are just resting at the back of your shoulders, start by going down in the squat position and then as you push up with your legs to stamding you shoulder press the weight, alternate left and right each time - x 12
-jerusalem lower back thrust with a 12kg dumbell, i already covered the specifics of this in the nutrition thread, its not to be confused with the Romanian Lunge, Russian squat or Balinora Heave x12
-get a 35kg weight, like one you would use on a bar for a bench press, hold it in fromnt of your face and rotate it fully around your head - repeat x 12
10s break between
did this 4 times, there was sweat flowing off me onto the floor
[quote=“mickee321, post: 789628, member: 367”]ive been posting my routines in the nutrition thread for some reason , im a bit of a dullard i guess
anyway, this is what i did last night
4 lap warm up 1600m
lie on a bench, 2 dumbells 18kg, dumbell press x12
-10kg dumbells, stand up, bicep curl with elbows tucked in x 12
-get 2 of these 10kg kettle bell yokes, hold them so they are just resting at the back of your shoulders, start by going down in the squat position and then as you push up with your legs to stamding you shoulder press the weight, alternate left and right each time - x 12
-jerusalem lower back thrust with a 12kg dumbell, i already covered the specifics of this in the nutrition thread, its not to be confused with the Romanian Lunge, Russian squat or Balinora Heave x12
-get a 35kg weight, like one you would use on a bar for a bench press, hold it in fromnt of your face and rotate it fully around your head - repeat x 12
10s break between
did this 4 times, there was sweat flowing off me onto the floor
[FONT=Segoe UI]“jerusalem lower back thrust” i think i will start coming up with geographical names for all my nicknames…[/FONT]
[FONT=Segoe UI]10 x Duncannon Dash[/FONT]
[FONT=Segoe UI][/FONT]
[quote=“Il Bomber Destro, post: 789610, member: 1052”]Thinking about incorporating sprinting into things myself, Kev. I have been going well at the jogging, doing 6km when I get home from work every evening and have managed to make it inside 30 mins which I’m very happy about. Actually just back from a jog now after waking up at 4.30am and being unable to get back to sleep. Struggled with the jog this morning but I’m putting that down to the first activity I did since getting out of bed.
Ideally I’d like to keep the jogging going as I find it very stimulating for the mind. Should I cut it back to 3/4km and then do some sprinting. What balance would you recommend (I use Ascis trainers before anyone comes in with a New Balance quip)?[/quote]
If you are available for 3 sessions a week this is a very good basic program I give to guys coming back from injury or who missed pre-season. It covers alot.
Week 1
Monday
1 x 2Km @ 60-70% (jog) - 5 mins rest
2 x 1Km @ 75-80% (Run) - 5 Mins rest between each
Wednesday
Sprints
5 x 20 walk back
5 x 30 - 40 secs rest between each
3 x 50 - 2 mins rest between each
Friday
Speed Endurance
3 x 200M 3 Mins rest
( I would add alot of core and accelleration training to this day, but even at just the 200’s, while it seems easy, it’s about quality)
Week 2
Monday
1 x 2Km @ 60-70% (jog) - 5 mins rest
3 x 1Km @ 75-80% (Run) - 5 Mins rest between each
Wednesday
Sprints
5 x 20 walk back
8 x 30 - 40 secs rest between each
3 x 50 - 2 mins rest between each
Friday
Speed Endurance
4 x 200M 3 Mins rest
Week 3
Monday
2 x 2Km @ 60-70% (jog) - 5 mins rest
3 x 1Km @ 75-80% (Run) - 5 Mins rest between each
Wednesday
Sprints
8 x 20 walk back
10 x 30 - 40 secs rest between each
3 x 50 - 2 mins rest between each
Friday
Speed Endurance
5 x 200M 3 Mins rest
Week 4
Do 50% of everything from week 1
[quote=“ChocolateMice, post: 789615, member: 168”]I haven’t done any weights or resistance training in 3 weeks.
I’m playing 2 games of astro 6-aside and one game of indoor.
I cycle to and from astro which is 5 miles, 10 miles round trip. (Fairly boot home)
And a 10k meditative jog on a Saturday- about 50mins.
The fitness levels have gone up and I’m probably gonna get out onto a pitch soon to do some longer sprint/conditioning… It’s been 6 years but I’m thinking about going back and playing soccer. I also got the urge to give Football ago, even tho it has been 15 years since I played.[/quote]
Great stuff. Do at least one strength session a week though. Or 2 15 minute mini circuits. That will be enough to keep your strength. You will already have lost 10-15% strength, but that may not matter at soccer, you may be “over trained” strength wise.
[quote=“count of monte cristo, post: 789625, member: 348”]Conditioning at present kev. will probably up the distances next week, do 5 x70 10 x 45 10 x21, it’s ridicualous how much better this is than long slog running.
But i think i’ll take a leaf oout of CMs book and do along meditative 8-10k once a week…[/quote]
Stay off the concrete. Go they the fields for 6 Km instead or find a nice big forest or whatever. Mo Farrah was saying recently how much it fucks runners up, he does a remarkable amount if his training on a treadmill, which surprised me.
Kev,
Once a week, i do a tababta like strength circuit wondering is it enough re strength
20 sec with 10 sec break 10 rounds.
Pull ups (these become a form of bench of rows after round 4 cant keep doing them)
Kbell swing
push ups (varying hand placement)
kbell squat
[quote=“count of monte cristo, post: 789723, member: 348”]Kev,
Once a week, i do a tababta like strength circuit wondering is it enough re strength
20 sec with 10 sec break 10 rounds.
Pull ups (these become a form of bench of rows after round 4 cant keep doing them)
Kbell swing
push ups (varying hand placement)
kbell squat[/quote]
Absolutely, you won’t lose any major strength you had previously gained with this work. Plus is acts as muscular endurance.
Ideally though I would prefer to have a Gaelic player do a few sets of heavy squats and dead lifts on alternating weeks maybe twice a month at least. And also at least one heavy Bench/Press & Rows/Chins in the month as well, also maybe on alternating week.
[quote=“caoimhaoin, post: 789720, member: 273”]If you are available for 3 sessions a week this is a very good basic program I give to guys coming back from injury or who missed pre-season. It covers alot.
Week 1
Monday
1 x 2Km @ 60-70% (jog) - 5 mins rest
2 x 1Km @ 75-80% (Run) - 5 Mins rest between each
Wednesday
Sprints
5 x 20 walk back
5 x 30 - 40 secs rest between each
3 x 50 - 2 mins rest between each
Friday
Speed Endurance
3 x 200M 3 Mins rest
( I would add alot of core and accelleration training to this day, but even at just the 200’s, while it seems easy, it’s about quality)
Week 2
Monday
1 x 2Km @ 60-70% (jog) - 5 mins rest
3 x 1Km @ 75-80% (Run) - 5 Mins rest between each
Wednesday
Sprints
5 x 20 walk back
8 x 30 - 40 secs rest between each
3 x 50 - 2 mins rest between each
Friday
Speed Endurance
4 x 200M 3 Mins rest
Week 3
Monday
2 x 2Km @ 60-70% (jog) - 5 mins rest
3 x 1Km @ 75-80% (Run) - 5 Mins rest between each
Wednesday
Sprints
8 x 20 walk back
10 x 30 - 40 secs rest between each
3 x 50 - 2 mins rest between each
Friday
Speed Endurance
5 x 200M 3 Mins rest
Week 4
Do 50% of everything from week 1[/quote]
kev
i cant devote 3 days a week to sprinting but i might try and give a couple of these a go in the week, ill take a look at the sprints and speeed endurance sets that you outlined there
i am in the midst of post/pre season training to keep myself ticking over till we KO at the end of august and am at the moment doing 2 nights strength training ( tabata sp) type of stuff as i outlined above and in the nutrition thread and then if i can 2 nights aerobic
its simply too hot for me to run outdoors in the evening so im on the treadmll quite a bit, i know you have a low opinion of these
yesterday evening i did this
5 mins WU @ 10.5km/hour
then:
6 mins @13km/hr
1 min walk
i continued the 6min/1min arrangement till i got to 5kms
then i upped it to 13.5km/hr and finally 14km/hr as i took it out to 6k
there was sweat ll over the place by the time i finished this
after i walked around for a bit i definetly felt i had a bit more in the tank
ive no idea if its improving my fitness, id say it is
[quote=“mickee321, post: 790421, member: 367”]kev
i cant devote 3 days a week to sprinting but i might try and give a couple of these a go in the week, ill take a look at the sprints and speeed endurance sets that you outlined there
i am in the midst of post/pre season training to keep myself ticking over till we KO at the end of august and am at the moment doing 2 nights strength training ( tabata sp) type of stuff as i outlined above and in the nutrition thread and then if i can 2 nights aerobic
its simply too hot for me to run outdoors in the evening so im on the treadmll quite a bit, i know you have a low opinion of these
yesterday evening i did this
5 mins WU @ 10.5km/hour
then:
6 mins @13km/hr
1 min walk
i continued the 6min/1min arrangement till i got to 5kms
then i upped it to 13.5km/hr and finally 14km/hr as i took it out to 6k
there was sweat ll over the place by the time i finished this
after i walked around for a bit i definetly felt i had a bit more in the tank
ive no idea if its improving my fitness, id say it is[/quote]
Very good Aerobic Endurance. If you can’t run outside then the treadmill is a God send. I don’t dislike treadmills because of function, it’s more because of them being boring, expensive and loud and too easy to walk away from. They are still better than pavement pounding for your joints.
Put them at 1• incline though, that mimics outside running better. Don’t run totally flat.
Seeing as you only need 50-60 M for sprints you could proba ly find somewhere, alternatively go early morning. Also in the sprint day you could immediately follow up with upper body weights. The sprints act like a lower body power session.
Advice generally on sets and reps please. Coming to the end of a programme I was doing and want to work out what I’ll do for the next two months or so, weights based, about 4 days a week. I’m fairly fit and lean so objective would be putting on a few pounds lean muscle and increasing strength I suppose staying nice and ripped since its summer after all. I’ve no interest in going through a bulking followed by cutting phase. I’m doing plenty of work to rehab an ITB problem and can hopefully start back running by the end of the summer, but for now the only cardio will be the odd swims and bit of bike.
I was thinking of dividing it into 3 days of chest&arms, shoulders&back, and legs, with 5x5 of the bigger exercises followed by whatever smaller ones after for 4x8 or 12 or something.