Al's Training Log
- Thread starter AlVThom
- Start date
Wednesday 27-07-2016:
PM:
A) Jump rope tempo's:
30s x 12
- 30s active recovery between each working 30s
B) Hand-eye coordination drills:
30s x 5 rounds - throwing a tennis ball against a wall and trying to beat the number of contacts to the wall each round without dropping it.
PM:
A) Jump rope tempo's:
30s x 12
- 30s active recovery between each working 30s
B) Hand-eye coordination drills:
30s x 5 rounds - throwing a tennis ball against a wall and trying to beat the number of contacts to the wall each round without dropping it.
Thursday 28-07-2016:
AM:
A) Band-speed chin ups: x 2, 2, 2, 2, 2
B) Dips:
50kg x 5
50kg x 5
50kg x 5
- These felt quite comfortable.
C) 2 Towel pull ups:
x 8
x 8
x 6 + 1, + 1 - grip gave out.
D) DB incline press:
20kg x 10
20kg x 10
20kg x 10
E) The DeFranco Pull Apart:
x 12
x 12
x 12
F) Farmer's walk:
42.5kg per hand x approx. 30m
42.5kg per hand x approx. 30m
42.5kg per hand x approx. 30m
PM:
Rugby
AM:
A) Band-speed chin ups: x 2, 2, 2, 2, 2
B) Dips:
50kg x 5
50kg x 5
50kg x 5
- These felt quite comfortable.
C) 2 Towel pull ups:
x 8
x 8
x 6 + 1, + 1 - grip gave out.
D) DB incline press:
20kg x 10
20kg x 10
20kg x 10
E) The DeFranco Pull Apart:
x 12
x 12
x 12
F) Farmer's walk:
42.5kg per hand x approx. 30m
42.5kg per hand x approx. 30m
42.5kg per hand x approx. 30m
PM:
Rugby
Saturday 30-07-2016:
AM:
A) Dynamic WU
B) Drills
C) Stride-outs
D) Speed:
15m fly x 6 (30m build up, '1.5)
Total Speed volume: 90m
- Volume is very low, but looking to build up on it.
E) Diagonal cone runs:
x 5 ('1)
PM:
A) SL multi-direction hurdle hops: x 15s, 15s, 15s p/s
B) Lateral bound: x 5, 5, 5 p/s
C) Squat:
125kg x 5
125kg x 5
125kg x 5
- Belted. Felt ok considering getting up early for the AM session and being on my feet all day in work. Still early days as this is only my second time squatting since October I believe.
D) Glute bridge:
100kg x 8
120kg x 8
140kg x 8
- All comfortable enough, not performed these before so wasn't sure regarding loading. Will start with 140kg next time and build up from there.
E) High-low cable woodchoppers: 25kg x 10, 35kg x 10, 30kg x 10 p/s
AM:
A) Dynamic WU
B) Drills
C) Stride-outs
D) Speed:
15m fly x 6 (30m build up, '1.5)
Total Speed volume: 90m
- Volume is very low, but looking to build up on it.
E) Diagonal cone runs:
x 5 ('1)
PM:
A) SL multi-direction hurdle hops: x 15s, 15s, 15s p/s
B) Lateral bound: x 5, 5, 5 p/s
C) Squat:
125kg x 5
125kg x 5
125kg x 5
- Belted. Felt ok considering getting up early for the AM session and being on my feet all day in work. Still early days as this is only my second time squatting since October I believe.
D) Glute bridge:
100kg x 8
120kg x 8
140kg x 8
- All comfortable enough, not performed these before so wasn't sure regarding loading. Will start with 140kg next time and build up from there.
E) High-low cable woodchoppers: 25kg x 10, 35kg x 10, 30kg x 10 p/s
Monday 1-08-2016:
AM:
A) Dynamic WU
B) Drills
C) Stride-outs
D) Accelerations:
10m x 3 (push up - 'down' position)
20m x 3 (falling)
40m x 4 (3pt.)
Total volume: 250m.
PM:
A) Depth clap push up: x 5, 5, 5, 5, 5
B) Chin ups:
32.5kg x 5
32.5kg x 5
32.5kg x 5
C) Dips:
x 15
x 15
x 15
D) Renegade rows:
15kg x 10 p/s
15kg x 10 p/s
15kg x 10 p/s
E) Neck iso:
All four directions x 30s
F) The DeFranco Pull Apart:
x 15
x 15
x 15
G) Waiter's walk:
20kg x approx. 30m p/s
20kg x approx. 30m p/s
20kg x approx. 30m p/s
AM:
A) Dynamic WU
B) Drills
C) Stride-outs
D) Accelerations:
10m x 3 (push up - 'down' position)
20m x 3 (falling)
40m x 4 (3pt.)
Total volume: 250m.
PM:
A) Depth clap push up: x 5, 5, 5, 5, 5
B) Chin ups:
32.5kg x 5
32.5kg x 5
32.5kg x 5
C) Dips:
x 15
x 15
x 15
D) Renegade rows:
15kg x 10 p/s
15kg x 10 p/s
15kg x 10 p/s
E) Neck iso:
All four directions x 30s
F) The DeFranco Pull Apart:
x 15
x 15
x 15
G) Waiter's walk:
20kg x approx. 30m p/s
20kg x approx. 30m p/s
20kg x approx. 30m p/s
Tuesday 2-8-2016:
AM:
A) 2-Count broad jump: x 1, 1, 1, 1, 1
B) Box jump: x 2, 2, 2, 2, 2
C) Deadlift:
60kg x 5, 5
100kg x 5
140kg x 1, 1
180kg x 1, 1
200kg x 4 - Belted. PB as this was my previous 1RM. Didn't feel particularly great/explosive during the warm up sets, and generally felt slow off the floor. All reps were probably grinders. Regardles I'm happy with the PB, and I have to consider yesterday's sprints and Saturday's double session. Looking forward to find my 1RM in two weeks after a de-load.
D) SL squat standing on box:
10kg x 8 p/s
12.5kg x 8 p/s
12.5kg x 8 p/s
E) Elevated side-plank:
x 30s p/s
x 30s p/s
x 30s p/s
- Will have some rugby this evening . . .
AM:
A) 2-Count broad jump: x 1, 1, 1, 1, 1
B) Box jump: x 2, 2, 2, 2, 2
C) Deadlift:
60kg x 5, 5
100kg x 5
140kg x 1, 1
180kg x 1, 1
200kg x 4 - Belted. PB as this was my previous 1RM. Didn't feel particularly great/explosive during the warm up sets, and generally felt slow off the floor. All reps were probably grinders. Regardles I'm happy with the PB, and I have to consider yesterday's sprints and Saturday's double session. Looking forward to find my 1RM in two weeks after a de-load.
D) SL squat standing on box:
10kg x 8 p/s
12.5kg x 8 p/s
12.5kg x 8 p/s
E) Elevated side-plank:
x 30s p/s
x 30s p/s
x 30s p/s
- Will have some rugby this evening . . .
Wednesday 3-8-2016:
AM:
A) Tempo's:
150m x 4 ('60s)
100m x 10 ('30s active rest + '30s passive rest)
- Active rest was jump rope and jumping jacks. 150m's were around the 25s and 26s mark, plus or minus. Most 100m's were 17s, with a few 16s and 18s, plus or minus again. Despite some strong winds, I generally felt pretty good.
Total volume: 1600m.
PM:
B) Hand-eye coordination drills
- Simple stuff really. Might do them in between sets during strength work to try.
AM:
A) Tempo's:
150m x 4 ('60s)
100m x 10 ('30s active rest + '30s passive rest)
- Active rest was jump rope and jumping jacks. 150m's were around the 25s and 26s mark, plus or minus. Most 100m's were 17s, with a few 16s and 18s, plus or minus again. Despite some strong winds, I generally felt pretty good.
Total volume: 1600m.
PM:
B) Hand-eye coordination drills
- Simple stuff really. Might do them in between sets during strength work to try.
Thanks Milky!
Thursday 4-8-2016:
AM:
A) Band-speed chin up: x 2, 2, 2, 2, 2
B) Dips:
51.25kg x 5
51.25kg x 5
51.25kg x 5
C) 2 Towel pull up:
x 10
x 8
x 8
D) DB incline bench:
30kg x 8
25kg x 10
25kg x 8
E) The DeFranco Pull Apart:
x 15
x 15
x 15
F) Farmer's walk:
42.5kg x approx. 30m
42.5kg x approx. 30m
42.5kg x approx. 30m
- Rugby in a few hours.
AM:
A) Band-speed chin up: x 2, 2, 2, 2, 2
B) Dips:
51.25kg x 5
51.25kg x 5
51.25kg x 5
C) 2 Towel pull up:
x 10
x 8
x 8
D) DB incline bench:
30kg x 8
25kg x 10
25kg x 8
E) The DeFranco Pull Apart:
x 15
x 15
x 15
F) Farmer's walk:
42.5kg x approx. 30m
42.5kg x approx. 30m
42.5kg x approx. 30m
- Rugby in a few hours.
- Joined
- Dec 17, 2005
- Messages
- 5,296
- Reaction score
- 10
200 x 4!
Da iawn, butty.
Da iawn, butty.
Friday 5-8-2016:
PM:
A) Tempo's:
150m ('60s) + 100m ('walk 50m) x 7
- 150m's in 25s mostly, with the odd 24s. 100m's around 16-17s, and finished the last one in 15s. Moderate headwind on the 100m reps.
Total volume: 1750m.
B) Hand-eye coordination drills
PM:
A) Tempo's:
150m ('60s) + 100m ('walk 50m) x 7
- 150m's in 25s mostly, with the odd 24s. 100m's around 16-17s, and finished the last one in 15s. Moderate headwind on the 100m reps.
Total volume: 1750m.
B) Hand-eye coordination drills
Diolch!
Saturday 6-8-2016:
PM:
A) Dynamic WU
B) Drills
C) Stride-outs
D) Speed:
20m fly x 5 (30m build up)
Total speed volume: 100m.
E) 'M' drill:
x 5
--------------------------------------
A) SL lateral hurdle hop: x 10, 10, 10 p/s
B) SL lateral bound: x 5, 5, 5 p/s
C) Squat:
130kg x 5
130kg x 5
130kg x 5
- Belted.
D) Glute bridge:
180kg x 6
180kg x 6
180kg x 6
E) Sprinter sit-ups: x 20, 20, 20
- These were back to back training sessions, so I went straight from the track to the gym. Plan was to do my speed/COD stuff in the morning before work as I usually do, but I slept through my alarm, so had to do both in the evening.
PM:
A) Dynamic WU
B) Drills
C) Stride-outs
D) Speed:
20m fly x 5 (30m build up)
Total speed volume: 100m.
E) 'M' drill:
x 5
--------------------------------------
A) SL lateral hurdle hop: x 10, 10, 10 p/s
B) SL lateral bound: x 5, 5, 5 p/s
C) Squat:
130kg x 5
130kg x 5
130kg x 5
- Belted.
D) Glute bridge:
180kg x 6
180kg x 6
180kg x 6
E) Sprinter sit-ups: x 20, 20, 20
- These were back to back training sessions, so I went straight from the track to the gym. Plan was to do my speed/COD stuff in the morning before work as I usually do, but I slept through my alarm, so had to do both in the evening.
Sunday 7-8-2016:
PM:
A) Hand-eye coordination
B) Rugby skill work
Monday 8-8-2016:
AM:
A) Dynamic WU
B) Drills
C) Stride-outs
D) Accelerations:
10m x 5 (push up 'down' start, '1)
20m x 3 (falling start, '2)
40m x 2 (3pt. start, '4)
Total volume: 190m.
Tuesday 9-8-2016:
AM:
A) 2 Count broad jump: x 1, 1, 1, 1, 1
B) DB hang split snatch:
30kg x 2 p/s
30kg x 2 p/s
30kg x 2 p/s
30kg x 2 p/s
30kg x 2 p/s
C) Chin up:
x 10
x 10
x 10
D) DB RFESS:
25kg per hand (50kg) x 5 p/s
25kg per hand (50kg) x 5 p/s
25kg per hand (50kg) x 5 p/s
E1) DB incline bench:
20kg x 10
20kg x 10
20kg x 10
E2) SL hip thrust:
x 12 p/s
x 12 p/s
x 12 p/s
F1) EZ curls:
25kg x 12
25kg x 12
25kg x 12
F2) Stir the pot:
x 30s
x 30s
x 30s
- Did this at home, as I couldn't make it to the gym due to waiting for a delivery which didn't arrive. Nevertheless, I'm de-loading this week, therefore I've decided to try out the 2 day strength template this week which I'll run after testing. I couldn't do exactly what I wanted today as I was training at home, but I got the same movement patterns in at least.
PM:
Rugby:
- Touch. Really enjoyed it today, and pleased with my performance made some decent breaks and scored a few tries as well.
PM:
A) Hand-eye coordination
B) Rugby skill work
Monday 8-8-2016:
AM:
A) Dynamic WU
B) Drills
C) Stride-outs
D) Accelerations:
10m x 5 (push up 'down' start, '1)
20m x 3 (falling start, '2)
40m x 2 (3pt. start, '4)
Total volume: 190m.
Tuesday 9-8-2016:
AM:
A) 2 Count broad jump: x 1, 1, 1, 1, 1
B) DB hang split snatch:
30kg x 2 p/s
30kg x 2 p/s
30kg x 2 p/s
30kg x 2 p/s
30kg x 2 p/s
C) Chin up:
x 10
x 10
x 10
D) DB RFESS:
25kg per hand (50kg) x 5 p/s
25kg per hand (50kg) x 5 p/s
25kg per hand (50kg) x 5 p/s
E1) DB incline bench:
20kg x 10
20kg x 10
20kg x 10
E2) SL hip thrust:
x 12 p/s
x 12 p/s
x 12 p/s
F1) EZ curls:
25kg x 12
25kg x 12
25kg x 12
F2) Stir the pot:
x 30s
x 30s
x 30s
- Did this at home, as I couldn't make it to the gym due to waiting for a delivery which didn't arrive. Nevertheless, I'm de-loading this week, therefore I've decided to try out the 2 day strength template this week which I'll run after testing. I couldn't do exactly what I wanted today as I was training at home, but I got the same movement patterns in at least.
PM:
Rugby:
- Touch. Really enjoyed it today, and pleased with my performance made some decent breaks and scored a few tries as well.
Thanks for the kind words!
I used to be really into T&F, last competed over two years ago. Started playing rugby again earlier this year, and as I play on the wing I got into doing speed work. I was hoping to begin competing in T&F again, but between rugby and uni I think its a little too much. But I'm gojng to keep doing speed work to compliment my rugby and because I enjoy it.
I don't track my BW, but I think I'm about mid-70kg's or so, give or take.
Thursday 11-8-2016:
AM:
A) SL lateral hurdle hops: x 10, 10, 10 p/s
B) Dips:
35kg x 5
35kg x 5
35kg x 5
C) Deadlift:
140kg x 5
140kg x 5
140kg x 5
D1) Paused wide grip inverted BW row: x 10, 10, 10
D2) SL squat standing on box: 12.5kg x 8, 8, 8 p/s
E) The DeFranco Pull Apart: x 15, 15, 15
F1) Cable crunch: 40kg x 15
F2) Superman: x 15
F3) Russian twist: 10kg x 5 p/s
PM:
Rugby
AM:
A) SL lateral hurdle hops: x 10, 10, 10 p/s
B) Dips:
35kg x 5
35kg x 5
35kg x 5
C) Deadlift:
140kg x 5
140kg x 5
140kg x 5
D1) Paused wide grip inverted BW row: x 10, 10, 10
D2) SL squat standing on box: 12.5kg x 8, 8, 8 p/s
E) The DeFranco Pull Apart: x 15, 15, 15
F1) Cable crunch: 40kg x 15
F2) Superman: x 15
F3) Russian twist: 10kg x 5 p/s
PM:
Rugby
- Joined
- Jul 31, 2011
- Messages
- 14,825
- Reaction score
- 10,720
Yeah, I thought the drills looked like T&F. I am just getting into doing some T&F exercises myself, mostly to compliment my MMA training. Building it up gradually. If you want to learn how to do something right, go to the sources. It's great training! Do you have a sense of how it transfer to your rugby specificly? (don't know much about rugby atm, but I figure I will at some point haha)
Anyway, great log again. Keep up the good work.
