Creation of an Explosive Mofo - My Training Journal :)

[coolcolj]

yes - I'm eating failry normally, but all clean and cutdown on the starchy carbs

this way I don't lose muscle, get weak, loss strength andpower etc, and it's long term life style change. Speeding up your metabolism helps you recover faster as well.
Plus the extra tempo work I do is helping me in other ways too, like better conditioning, speed endurance, strengthening my feet, lower body reactivity and fixing my firing patterns. And all the other benefits of helping my CNS recover and the stuff in the tempo article I linked above


I started taking this Glucosamine, MSN and chondroitin combo powder - see what it does for my ankles and joints

 

[coolcolj]

With this Glucosamine, MSM and chondroitin combo powder - The first 2 servings I took of this stuff, I felt queezy after half an hour, like when you blood sugar drops, but a bit different, sorta jittery.
Well I read that Glucosamine can cause type 2 diabetes, and insulin intolerance. I can certainly see why...
Insulin intolerance, means my body has to shoot out more of it, which means its good for gaining bulk, but bad for getting lean....
But they say taking Inosine with it counteracts that, so I guess I need to pick up some of that as well today


feeling looser today, wish I felt like this on BBall day. Anyway bodyweight was a bit lower this morning after a poo and piss - 216lbs
Waist is still 38.5 inches though, but tempo runs today should knock it down a bit by tommorrow, always does, especially with the agility runs. But no agility stuff today, just straight tempo runs, gotta let my ankle heal.
Need to do more tempo run days, each session causes waist size decreases, but my shins and feet are the limiting factors.

Will be shuffling around some of the exercises this week, will probbaly do upper body today, and my lower body prehab circuit, so I can reduce the amount of work done on lower body day to allow recovery for BBall.

 

[coolcolj]

Tuesday 19th April - Cycle 3 Get Lean+Maintain Strength - Week 4 - Day 1 Morning - Tempo and Energy Work - Microcycle 1

Dropped the agility stuff, but added an extra tempo run. Looks like the runs are closer to 300m than the 200m I thought. Went Ok today, but left my touch football shoes at home so I had to run in my sneakers, which were a bit "slippery"

Workout Rating - 8/10
Workout time - 40 mins all up

Warmup

warmup - dynamic swings
RFI hops - 2 legged alternating forward/back and side to side
SplitLeg front to back and side to side

Run complex 50m forward and back x 5 - increasing in speed each run

straight run, into lateral run leftside, then rightside, back into forward run, rotate into backwards run, rotate back to front. Turn around, repeat back to start

then 50m accleration runs to 60% speed 2x2


Tempo Runs + Energy Work

200-300 metres with 180 degree turn at halfway @ 60% speed with proper standing start - 3mins rest
1) 56 secs
2) 53 secs
3) 53 secs

slower times this week, due to running in sneakers, which also made it hard to run with proper form. My feet/arch muscles didn't tighten up though like it normally does in the touch football shoes though.
The last half of the 3rd run tore me up - ouch! Maybe I am running these a bit too fast, or the distance is just too far for me....

Using a lot of hammies now. Felt like a whole bunch of single leg depth jumps, I think its due to the slower speed. I don't feel it like that in fast sprints. Maybe one reason my 3 step jump is going up?

 

[d-dub]

I read KB article you linked to in cals thread. As an intermediate in season at the moment, do you think i am on the right track with a M-Lower W-Upper, Thurs-Training, Sat- Gameday. I use friday to hit weakpoints and just to some general stuff, nothing too intense.

Example monday: Warmup: Snatch 3x5; Main - Backsquat: 8x3; 2 Accessory moves - (GMs/GHRs/BulgSqt/Lunge) 3-4 sets of 6-10 reps total.

Ive dropped speed work because im getting this at training/games to a degree. I think i will wave intensity over a month.

A slight digression from your journal - but i would appreciate any thoughts on my lack of logic

 

[coolcolj]

Tuesday 19th March - Cycle 3 Get Lean+Maintain Strength - Week 4 - Day 2 Evening - Upper - Microcycle 1

Longish session. Time to fix up my posture a bit, and balance out my over active and tight upper traps. Exercises in this workout can be found here
http://www.t-nation.com/readTopic.do?id=472224
Ok workout, the lower body prehab stuff got my heartrate up and sweat going quickly

Bodyweight at gym - 219lbs
Workout time - 1.5+ hours
Workout rating - 8/10

General warmup - scapular pushups 3x10 different angles, from easy to the floor

Lower body prehab circuit - done inbetween warmup sets of upper body
1) Low pulley split squat - 40lbs x 10, 45x10, 50x10
2) Single leg toe curls on lying leg curl machine - 1 plate 2x9
3) Seated calf raise - 50lbs 2x12

Seated Calf raise stretched ISO hold - 50lbs x 1min
Bulgarian splitsquat stretched ISO hold - BW x 30secs


Rotating Sets between each exercise

Resting 30secs to 1min on warmup sets and then 2 to 3 mins between each exercise

14 inch Grip bench - shoulder blades pulled together, no arch or leg drive

Warmups - explosive - Bar 2x8, 95lbs 2x5,135lbs 2x5, 165x4, 195x3, 225x1

controlled down, explode up
Rotation 1) 235lbs x 5 -> close to failure
Rotation 2) 215lbs x 5
Rotation 3) 215lbs x 5
Rotation 4) 215lbs x 5
Rotation 5) 135lbs x 12 - cooldown

Felt pretty heavy. Need to regain strength on these, should be doing 8+ reps with this weight

45 degree Chest Supported T-Bar Row - palms down grip

warmups - Bar 2x10, 25lbs x5, 45x5, 45x3+hold, 70x3+holds, 90x3+holds, 115x1

2-3 sec ISO hold at the top
Rotation 1) Bar+115lbs x 4 - Last ISO starting to fall down
Rotation 2) Bar+100lbs x 4
Rotation 3) Bar+100lbs x 4
Rotation 4) Bar+100lbs x 4
Rotation 5) Bar+45lbs x 12 - cooldown

First time doing it with this grip, man it really hits the lower/mid traps and rear delts much better than the other grips. The hold at the top fries the posterior chain too, felt like a GHR!

Standing Dumbell Curls

warmups - explosive 4kg x10, 15lbsx5, 25x5, 35x3

explosive
Rotation 1) 40lbs x 5
Rotation 2) 35lbs x 5
Rotation 3) 35lbs x 5
Rotation 4) 35lbs x 5

SCM/Upper Trap and Suboccipital/Levator Scapulae Stretches

All 5 Rotations - 15secs each side and stretch


CoolDown, Cuff Stuff and ISO Stretches - EQI

Cuff circuit

1.5 min rest between each

Lying single crossbody lateral - warmup 2kg x 10
3 sec ISO hold at parallel each rep
A1) 6kg x 4 - up 1kg
B1) 6kg x 4

One Arm low pulley L-Flyes - warmup 10lb x 5
3 sec ISO hold at midpoint each rep
A2) 25lbs x 4 - up 5lbs
B2) 25lbs x 4

Scapular Dips - chest high, shoulders tucked, close grip
A3) BW x 15
B3) BW x 15

Front of neck ISO hold 2x25secs

-----

Pushup/Dip knee supported stretched ISO hold - 1min
Closegrip pullup leg supported stretch ISO hold - 1min
Shoulder Dislocates pec stretch with wooden staff
Lie over a swissball to stretch out erectors - 1min

 

[coolcolj]

I read KB article you linked to in cals thread. As an intermediate in season at the moment, do you think i am on the right track with a M-Lower W-Upper, Thurs-Training, Sat- Gameday. I use friday to hit weakpoints and just to some general stuff, nothing too intense.

Example monday: Warmup: Snatch 3x5; Main - Backsquat: 8x3; 2 Accessory moves - (GMs/GHRs/BulgSqt/Lunge) 3-4 sets of 6-10 reps total.

Ive dropped speed work because im getting this at training/games to a degree. I think i will wave intensity over a month.

A slight digression from your journal - but i would appreciate any thoughts on my lack of logic

man that looks like quite a bit of volume for lower body, but yeah that's similar to what I'm doing now

 

[d-dub]

I playing it by ear at the moment - i back it off if i feel run down.

Bear in mind my snatches as w/up are not maximal in any sense, but i find them good to fire up the CNS for the session.

The first lower body session after first game of the season my strenght and work capacity were down the toilet Ive since upped my calories and i think ive adjusted to the volume. I actually felt reasonably explosive (for my slow self) on this last gameday. First time in 2 or 3 weeks.

How have you felt overall after adding in the extra tempo runs? No drop in explosive strength?

 

[coolcolj]

Tempo work helps CNS recovery, so CNS is fine, as you can see from the speed of my squats and my jumping, both of which will quickly drop if I was drained in any way. Tempo work is submaximal anyway. Since I have been sprinting full speed for quite a while before, my body can tell that it isn't taxing to me. It's all relative, if someone who is out of shape tried to do what I did they would be dead

I also feel motivated and excited to train - another sign that I am ok

 

[coolcolj]

Most of the soreness have gone, some lingering hammie aches though
Was gonna do tempo runs today, but its been raining, and so I might just do stiff legged sprint hops in place instead.

This morning at my partime job, the wheel broke of a machine and it collasped and wedged istelf ontop a trolley. I just filled my belly with air and deadlifted it up and pulled it back, probbaly about 200+lbs, wasn't too hard. Good to have strength you can use in the real world

 

[coolcolj]

Tempo - Thursday 21st April - Morning

Straight Leg Sprints in place with arm swing
on balls of feet - going at comfortable relaxed rate - barefoot on 2 layers of carpet

30secs x 7 - with 2 mins rest

17 mins worth - felt a bit queezy, but shins didn't ache, and I felt nice and bouncey. Looks like my lower leg muscles are finally getting strong enough. Huge pump in my tibs, and to a lesser extent my soleus and gastrocs. Speedwork for my tibs
Ache in my hammies as well. This exercise is probbaly largely responsible for my recent gains in reactivity - who needs Jump Soles?