Fitness XL- Your training routine

Protein_Sheikh · July 31, 2014, 6:26pm

Just back from a great work out

I was in a local park bench pressing benches

The_Most_Infamous · July 31, 2014, 6:29pm

There should be a spoof icon for the above

Mark_Renton · July 31, 2014, 9:02pm

@caoimhaoin I need an intensive one session a week fitness program for soccer… I want to play centre mid and need to get fitness up. We are training Tuesdays, nothing too rigorous, and usually play a match Thursdays but at the moment it is subbing on and off so don’t feel I am getting fully up to the fitness levels I require.

The_Most_Infamous · July 31, 2014, 9:06pm

Get off this forum and have a bit of sex with the bird.

Il_Bomber_Destro · July 31, 2014, 9:20pm

I’ll take this one, @caoimhaoin.

@Mark Renton

Positive mental visualisation, you are Fernando Redondo, you stand in the centre of the pitch with your hands on hips, long hair slicked back, purveying everyone on the pitch who isn’t fit to lace your boots. You wear the captain’s armband and wherever you go the ball turns up, you glide past players with the ball glued to your feet and appear like a magician to pinch the ball back when you don’t. You are putting on a clinic and everyone is in awe of you.

caoimhaoin · July 31, 2014, 9:34pm

Have you kept up some sort of decent strength levels? If so the below might work well. They are complexes so the only rest within the complex should be to move or set up to the next exercise.

Table underneath as well. You can really play around with these and switch exercises all the time. I stress though to start lighter than normal, especially if you haven’t been strength training recently.

Quad Dynamic Complexes

A.
Start w/3 Min skip/80% Run

Hip-Hinge Endurance (BW Good Mornings, light RDL’s)
Push Power (Bench throws @40-50%, Push Press)
Squat Strength
Pull Max Strength (Heavy Chins, BB Rows)
Core (Plank, Bridge & Rotational mixes. Keep same basics just mix types i.e. Isometric plank for 30 secs 1st quad, side planks 2nd quad; isometric Bridge 1st quad, Bridge marches 2nd quad)

B.
Start w/3 Min skip/80% Run

Hip-Hinge Power (Good morning jumps, frog jumps)
Push-Press Strength
Squat Endurance
Pull Strength
Core

C.
Start w/3 Min skip/80% Run

Hip-Hinge Strength
Push-Press Endurance
Squat Power (Squat Jumps, Counter movement jumps, Box Jumps)
Pull Endurance (supine pulls, assisted chins, light BB Rows)
Core

D.
Start w/3 Min skip/80% Run

Hip-Hinge Max Strength DL, RDL, Good Morning)
Push-Press Strength Endurance
Squat Max Strength
Pull Power (supine grabs, quick BB Rows @60-70%, chin up grabs)
Core

Max Strength 90-95% of 1RM
Strength 85%+ of 1RM
Strength Endurance = 15 reps minimum
Power = 3-6 reps
Push-Press = Push is horizontal pushing like push ups & benching ;
Press is Over head presses like military or one arm presses

Hope it makes sense

The_Most_Infamous · July 31, 2014, 9:38pm

[QUOTE=“caoimhaoin, post: 992438, member: 273”]Have you kept up some sort of decent strength levels? If so the below might work well. They are complexes so the only rest within the complex should be to move or set up to the next exercise.

Table underneath as well. You can really play around with these and switch exercises all the time. I stress though to start lighter than normal, especially if you haven’t been strength training recently.

Quad Dynamic Complexes

A.
Start w/3 Min skip/80% Run

Hip-Hinge Endurance (BW Good Mornings, light RDL’s)
Push Power (Bench throws @40-50%, Push Press)
Squat Strength
Pull Max Strength (Heavy Chins, BB Rows)
Core (Plank, Bridge & Rotational mixes. Keep same basics just mix types i.e. Isometric plank for 30 secs 1st quad, side planks 2nd quad; isometric Bridge 1st quad, Bridge marches 2nd quad)

B.
Start w/3 Min skip/80% Run

Hip-Hinge Power (Good morning jumps, frog jumps)
Push-Press Strength
Squat Endurance
Pull Strength
Core

C.
Start w/3 Min skip/80% Run

Hip-Hinge Strength
Push-Press Endurance
Squat Power (Squat Jumps, Counter movement jumps, Box Jumps)
Pull Endurance (supine pulls, assisted chins, light BB Rows)
Core

D.
Start w/3 Min skip/80% Run

Hip-Hinge Max Strength DL, RDL, Good Morning)
Push-Press Strength Endurance
Squat Max Strength
Pull Power (supine grabs, quick BB Rows @60-70%, chin up grabs)
Core

Max Strength 90-95% of 1RM
Strength 85%+ of 1RM
Strength Endurance = 15 reps minimum
Power = 3-6 reps
Push-Press = Push is horizontal pushing like push ups & benching ;
Press is Over head presses like military or one arm presses

Hope it makes sense[/QUOTE]

Fuck that shite, if you wanna get your fitness and touch right for a bit of soccer play astro twice a week during pre season at a decent level. Take the ball off the keeper and pass the ball around, once you have your touch back you’ll be fine. That’s if you had any talent to begin with.

caoimhaoin · July 31, 2014, 10:34pm

He is playing soccer now you ignorant numpty

The_Most_Infamous · July 31, 2014, 10:49pm

I got that Kevin, just trying to give a man some advice, obviously the Cork training route is going to be superior in your rebel mind. Your knowledge of everything exceeds you. If I believed you I’d acknowledge that your right, but from my limited viewing of your posts I’d say your a class A amphetamine know it all Cork cunt.

caoimhaoin · July 31, 2014, 10:58pm

@Mark Renton - that’s an intermediate-advanced program. It’s based on Maintainence really, as you’ll note you only do one set of each exercise within the week.
You could split 2 quads on one day and 2 on another. That would help with staving off doms as 6-7 days is a long break of no strength training and some movements can feel like “new” to your body, hence doms.

glasagusban · July 31, 2014, 11:09pm

It’s a remedial program he needs.

caoimhaoin · July 31, 2014, 11:27pm

You should educate yourself a little more on myself and the subject matter here so.
Importantly the recipient of the advice appreciates it, so you my ill-learned friend are irrelevant.

The_Most_Infamous · July 31, 2014, 11:36pm

[QUOTE=“caoimhaoin, post: 992480, member: 273”]You should educate yourself a little more on myself and the subject matter here so.
Importantly the recipient of the advice appreciates it, so you my ill-learned friend are irrelevant.[/QUOTE]

:D:D:D

Tassotti · August 1, 2014, 7:15am

Jesus that kev lad is some spoofer. The best way to get fit for footie is playing the damn game. Get on the astro renton

myboyblue · August 1, 2014, 7:23am

Mark_Renton · August 1, 2014, 7:32am

I’m playing the game, pal. But am coming from a fairly low base whereas most lads have been playing year in, year out, and have a natural stamina for the game that I don’t have, yet.

count_of_monte_crist · August 1, 2014, 7:59am

What position do you play in sport? and what division did you say it was.

Mark_Renton · August 1, 2014, 8:04am

I want to give centre mid a lash pal. At the moment It’s the lower tier but in 6 months I envisage the A team (not of the Hannibal and B.A variety) calling me up.

count_of_monte_crist · August 1, 2014, 8:20am

Well use your brain as well, no point in busting a gut for every ball, work with you midfield partner.

@caoimhaoin what do you think of gassers for increasing fitness… 50m shuttle run, 30 sec break x 4 then 4 min break to be done at 85%. effort, they could help rents out i think

Mark_Renton · August 1, 2014, 8:45am

[QUOTE=“count of monte cristo, post: 992536, member: 348”]Well use your brain as well, no point in busting a gut for every ball, work with you midfield partner.

@caoimhaoin what do you think of gassers for increasing fitness… 50m shuttle run, 30 sec break x 4 then 4 min break to be done at 85%. effort, they could help rents out i think[/QUOTE]
Having seen my team mates, I envisage doing a lot of work on my own, pal.