Use one? Ever rowed? If not I’ll bet you’re doing something wrong.
Yes. I’m not the perfect rower by any means but I did go to the trouble of getting someone who was an expert to show me. I’m quite uncoordinated and awkward so my expectations are quite low.
Standard garden bench ? Thats a fair jump Mickee…
no FFS, just 2 steps on top of each other
actually after each of the sprints i did 10 star jumps that i find are a great exercise for the calves, going to do a burpeees session later followed by some Romanian dead lifts
[quote=“mickee321, post: 884283, member: 367”]no FFS, just 2 steps on top of each other
actually after each of the sprints i did 10 star jumps that i find are a great exercise for the calves, going to do a burpeees session later followed by some Romanian dead lifts[/quote]
Got it.
My home squat rack fell apart last week and the outdoor run track I created in the autumn is covered in sheep shit. Both major set backs to my start to 2014 training.
Currently in beta release, with only 100 of the devices being made for its initial run, the rope is made of durable plastic and includes 3D printed handles that act as dynamos. With each skip of the rope, the top of the handle is wound and the kinetic energy is stored. When users have finished playing, an adapter can be connected to the handle to make use of the stored electricity, helping to power lights and small electronic devices, or to charge smartphones for up to a couple of hours. The PULSE has been designed especially for use in the parts of the world where electricity is expensive and scarce, and dangerous alternatives such as kerosene lamps are used instead. The skipping rope also caters for girls that in such areas are not allowed to take advantage of the company’s SOCCKET for cultural reasons.
Strength is your first port of call. Core stability and mobility first and then more traditional strength.
People always think they have “lost it”, but all that’s happened is they have “forgotten it”. Your muscle fibres come in 3 main groups, fast twitch, slow twitch and intermediate (its more complex than that, but for the sake of it we’ll leave it at that. The intermediate ones are the important ones, you need to use them and train them to become strong and powerful. They are a kinda use 'em or lose 'em. If you do lots of long distance running these will become slow twitch, if you lift heavy weights and do sprints then they’ll turn to fast twitch.
Mobility and running technique will also have disimproved with your lay off. I’d go to a S&C coach you know is working with teams. They’ll bring you a long way in a season.
Something like this on 2 days a week.
Weeks 1-4
Day 1 - Core stability & Hip mobility with maybe a little bit of running technique drills
Day 2 - Strength Circuit. 2-3 sets of 8-10 exercises x 8-12 reps each. All strength, no Burpees or anything jumping
Weeks 5-8
Day 1 - Core stability & Hip mobility with maybe a little bit of running technique drills
Day 2 - Strength Circuit. 2-3 sets of 8-10 exercises x 5-8 reps. Add weight or difficulty to the exercises
Week 9-12
Day 1 - Core, Strength & Plyo (easy Plyo like line hops) circuit. Low reps on strength and plyo, 3-8 reps
Day 2 - Max Strength
Dead Lifts 3-5 sets x 3-5 reps
Bench 3-5 sets x 3-5 reps
Squat 3-5 sets x 3-5 reps
Chins 3 x AMAP
Something like this would probably work well. Continue the last 4 weeks for the season. Take the day 2 off every few weeks if you are tiring or before championship.
But I would still go and get tested by a S&C coach and go with why he prescribes.
[quote=“caoimhaoin, post: 892869, member: 273”]Strength is your first port of call. Core stability and mobility first and then more traditional strength.
People always think they have “lost it”, but all that’s happened is they have “forgotten it”. Your muscle fibres come in 3 main groups, fast twitch, slow twitch and intermediate (its more complex than that, but for the sake of it we’ll leave it at that. The intermediate ones are the important ones, you need to use them and train them to become strong and powerful. They are a kinda use 'em or lose 'em. If you do lots of long distance running these will become slow twitch, if you lift heavy weights and do sprints then they’ll turn to fast twitch.
Mobility and running technique will also have disimproved with your lay off. I’d go to a S&C coach you know is working with teams. They’ll bring you a long way in a season.
Something like this on 2 days a week.
Weeks 1-4
Day 1 - Core stability & Hip mobility with maybe a little bit of running technique drills
Day 2 - Strength Circuit. 2-3 sets of 8-10 exercises x 8-12 reps each. All strength, no Burpees or anything jumping
Weeks 5-8
Day 1 - Core stability & Hip mobility with maybe a little bit of running technique drills
Day 2 - Strength Circuit. 2-3 sets of 8-10 exercises x 5-8 reps. Add weight or difficulty to the exercises
Week 9-12
Day 1 - Core, Strength & Plyo (easy Plyo like line hops) circuit. Low reps on strength and plyo, 3-8 reps
Day 2 - Max Strength
Dead Lifts 3-5 sets x 3-5 reps
Bench 3-5 sets x 3-5 reps
Squat 3-5 sets x 3-5 reps
Chins 3 x AMAP
Something like this would probably work well. Continue the last 4 weeks for the season. Take the day 2 off every few weeks if you are tiring or before championship.
But I would still go and get tested by a S&C coach and go with why he prescribes.[/quote]
For the initial strength circuit could you give a break down of a version of this that could be done at home with at most a cheap set of weights? Or does it need to be in a gym?
You could nearly do this at home, shoulder press could be an issue. You could replace with wall hand stands but they are difficult. If you have nothing just swap with chin ups.
Circuit 2-3 x
• Decline Push Ups x 12
• Step ups with high knee x 8
• Supine Pulls x 10
• Bulgarian Split Right x 5-8
• Shoulder Press x 8-12
• Bulgarian Split left x 5-8
• Spider-Man Push Ups x 8
• 1 Leg RDL Right x 5-8
• Plank x 30 secs
• 1 Leg RDL Left x 5-8
[quote=“caoimhaoin, post: 892901, member: 273”]You could nearly do this at home, shoulder press could be an issue. You could replace with wall hand stands but they are difficult. If you have nothing just swap with chin ups.
Circuit 2-3 x
• Decline Push Ups x 12
• Step ups with high knee x 8
• Supine Pulls x 10
• Bulgarian Split Right x 5-8
• Shoulder Press x 8-12
• Bulgarian Split left x 5-8
• Spider-Man Push Ups x 8
• 1 Leg RDL Right x 5-8
• Plank x 30 secs
• 1 Leg RDL Left x 5-8[/quote]
Presume all these available on youtube. How would you do a chin up at home?
What do you make of the ‘7 minute workout’?
That’s brilliant caoimh! Sound as a bell
[quote=“Tabby, post: 892917, member: 2142”]Presume all these available on youtube. How would you do a chin up at home?
What do you make of the ‘7 minute workout’?[/quote]
It’s very short. I have never even seen or heard about it, but something is better than nothing.
I have done chin ups off all sorts if things. Anything that can take your weight and you have to pull up from nearly straight arms. The pull up bars for a door that extend out are cheap as chips.
All on you tube alright
[quote=“caoimhaoin, post: 892919, member: 273”]It’s very short. I have never even seen or heard about it, but something is better than nothing.
I have done chin ups off all sorts if things. Anything that can take your weight and you have to pull up from nearly straight arms. The pull up bars for a door that extend out are cheap as chips.
All on you tube alright[/quote]
Seems short but I think whole idea is you go flat out at each exercise. Similar to tabatas I think
In isolation it would be of little use to field sports I would suggest.
Quick question caoimhaoin. What should you do for hip mobility?
Leg swings, split squats, raised side lunges and rotational squats. Those 4 mixed in with 4 core stability exercises would work well, every 2nd one. Only 1 set necessary to start
Ideally if say I was over a team I’d have them doing hurdle mobility as well but it would be part of the wa up in a field session
@caoimhaoin …what you make of the foam rollers?..i heard they are very good for getting a deeper stretch while others say they are just another gimmick…i don’t even know what they look so I decided to consult you pal to get a definitive answer…
i use them a good bit, fined them great.
They’re worth getting. The ones without the plastic cylinder in the middle tend go wear out a bit quicker so are a bit cheaper.
for what exactly? …more flexibility?