Vision's Sports & Training Log

Tuesday, April 11, 2017

~ 1 hour jog, ~ 10 km
 
Wednesday, April 12, 2017
Lacrosse training camp, just under 2 hours long
I played pretty well (one of the top guys there)
 
Thursday, April 13, 2017
Lacrosse training camp, again just under 2 hours long

Saturday, April 14, 2017
1) Band external rotations (shoulder height): 3x12
2) Bent over BB Rows: 45x15, 135x12, 155x12, 155x12, 155x12
3) DB Lateral Raises: 12sx15, 12sx15, 12sx15
4) Standing Band Ts: 3x12
5) 1-arm Pushup Plus: 3x10
6) Banded Tricep Pushdowns: 3x18 @ green band
7) Towel Curls: 40x15, 50x12, 60x12
8) Neck flexion and extension Banded dynamic Isometrics: 3 sets
9) Pushups: 3x20
 
Sunday, April 16, 2017
1a) Deadbugs: 3x20
1b) Lying Adductors: 3x15
1c) Lying Abductors: 3x15
1d) High knee Psoas holds: 3x6x10 seconds
2a) Banded Ankle Inversion: 3x15 @ green band
2b) Banded Ankle Eversion: 3x15 @ green band
3) Box Squats: 45x10, 135x5, 225x5, 5, 5, 5, 5
I was suppose to have a heavy squat day but was dealing with a massive headache so I kept the weight light and finished the workout quickly
 
Monday, April 17, 2017
Jump rope
Warmup
Slip bag
Hook work on the wall pads
Uppercut bag - footwork drill
Some quick burnout work on the double end and heavy bags
3x20 band assisted kneeling rollouts
2 sets of neck work
 
Wednesday, April 19, 2017
Lacrosse training camp - strained something in my neck about 1 hour into it. This is an ongoing injury for me and I need to work on bulletproofing it before my big tournament in July. Pain should go away after a few days and then I'll get in to see my chiro/physio
 
Monday, April 24, 2017
Lacrosse game, won 8-4, scored 1 goal
 
Tuesday, April 25, 2017
Weight = 220 lbs
Jump rope and stretching
Lots of work on the slip bag
Wall pads
Heavy bag
1a) Pullups: 6, 6, 6, 6
1b) Dips: 8, 8, 8, 8
2) Weighted Decline Situps: 3x15 @ 25 lbs
really didn't like this exercise
 
Wednesday, April 26, 2017
Chiropractor visit for my neck
Quick assessment (I don't think he found anything wrong)
2x10 table chin tucks
2x10 table rotation slides
2x5 lying banded T chin tucks
2x10 banded quadruped rotation extension
 
Thursday, April 27, 2017
10 minutes jump rope
10 minutes ground based mobility
10 minutes speed bag
10 minutes slip bag
10 minutes bike
10 minutes hand bike
1a) YTWLs: 2x10 each position
1b) 5 position pushup plus: 2x8 each position
2a) table chin tucks: 2x12
2b) table rotation slides: 2x10
2c) lying banded T chin tucks: 2x6 each position
 
Friday, April 28, 2017
1-on-1 boxing lesson
3 rounds slip bag
3 rounds shadow boxing in the ring
3 rounds mitts and body pad
3 rounds heavy bag (mostly working jab and left hook)
3 rounds speed bag
3 rounds double end bag
then I finished off with my neck rehab exercises and some ab work ... these sessions are killer

Saturday, April 29, 2017
Rehab exercises (neck and rotary cuff)
1) Step Up Jumps: 4x10 @ green band
2) RDLs: 45x20, 135x12, 185x10, 235x10, 255x10
3) 1-arm Landmine rows: 40x10, 40x10, 40x10, 40x10
4) 1-arm Landmine alternating press: 60x10, 60x10, 60x10, 70x15
 
Sunday, April 30, 2017
1 hour boxing class
finished with some work on the speed bag and then my neck rehab exercises
 
Monday, May 1, 2017
Chiropractor
heat pad on my neck/traps
YTWLs
Standing Banded T's with neck rotation
Lying T's
ART on my pecs

Lacrosse game
we won 12-6, I had 4 goals
 
Tuesday, May 2, 2017
2 sets of each: Table chin tucks, Table neck rotations, Lying chin tucks, Standing banded Ts with neck rotation, Lying Ts, Band external rotations, Pull apart external rotations
1) Box Squats: 45x10, 135x5, 185x5, 225x5, 275x5, 315x5, 335x1, 355x1
2) Alternating 1-arm Landmine Press: 70x10, 70x10, 80x10, 80x10 (each arm)
3a) Inverted rows w/ feet elevated: 4x12
3b) T Rotation Pushups: 4x8 (3 rotations per pushup)
4) Towel Curls: 3x10 @ 50 lbs
 
Wednesday, May 3, 2017
Boxing Lesson
Warmed up with some jump rope
3 rounds on the slip bag
3 rounds on the wall pads
3 rounds shadow boxing
3 rounds mitts
1 round swinging heavy bag
Heavy ab work for 5-6 minutes straight
2 rounds speed bag

A lot of focus today on the jab and lead hook
 
Thursday, May 4, 2017
Chiropractor
5 minutes bike
Table Chin tucks: 2x15
Table Chin rotations: 2x15
Lying Chin tucks: 2x15
Lying YTWLs: 2x10 each
finished with some very minor pec work
 
Friday, May 5, 2017
Lacrosse game, we won, scored 2 goals

Saturday, May 6, 2017
Two lacrosse games, we won both, scored 3 goals combined

Sunday, May 7, 2017
Ultimate Frisbee game, we lost
 
Monday, May 8, 2017
Chiropractor
5 minute bike
Shoulder heat
Banded T Neck movements (standing, lying, swiss ball)
Neck stabilization on Swiss ball with mace
YTWLs on swiss ball

Lacrosse game, lost 5-4, scored 1 goal
 
Wednesday, May 10, 2017
Boxing lesson
Jump rope / warm up / neck rehab work
4 rounds mitts
4 rounds holding the mitts for my training partner
4 rounds wall pads
4 rounds double end bag
2 rounds speed bag
Ab work
 
Thursday, May 11, 2017
Chiropractor
5 minute bike
Lying YTWLs: 3x10
Neck stabilizations on swiss ball with mace: 3x10 each side
30 degree YTWLs: 3x10 @ 5 lb DBs
Lying Chin tucks with rotation: 3x10
 
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