Training Diary 2011

Monday 7th March
CIRCUIT TRAINING
30 seconds on, 10 seconds off doing:
Chin-ups, Crunches, Bench press, Step-ups, Butterflys, Weighted Squat jumps, Tricep dips,
x3
[3 minutes break]
Bicep curls, Crunches, Press ups, Bent-over rows, plank
x3

Wednesday 9th March
CIRCUIT TRAINING
30 seconds on, 10 seconds off doing:
Lunges, Press-ups, Step-ups, Bent-over rows, Shoulder press, Squats, Tricep dips, Plank.
[2 minute break]

All x 5

BOXERCISE
2 minutes boxing with pads/gloves
[2 minute break]

All x 6

The boxing was insanely tough with those longer sets.

Saturday 12th March
PILATES
1 hour

Sunday 13th March
RUNNING SESSION
250m sprint, 30 second break, 150m sprint
[2 minute break]
x4

150m sprint, 1 minute break
x6

Monday 14th March
INDOOR SOCCER
1 hour

Nice. How are you feeling, by the way?

Pretty good. I'm used to this sort of thing though, it's not like this is a major step-up in activity for me. The difference now is that I'm not getting injured (fingers crossed), as I have been on and off for a number of years.

Wednesday 16th March
CIRCUIT TRAINING
30 seconds on, 10 seconds off doing:
Lunges, Press-ups, Step-ups, Bent-over rows, Shoulder press, Squats, Tricep dips, Plank.
[2 minute break]

All x 5

BOXERCISE
45 secs minutes boxing with pads/gloves
[15 secs break]

All x 14

Thursday 17th March
RUNNING SESSION
1.5km track x 4

Friday 18th March
CIRCUIT TRAINING
30 seconds on, 10 seconds off doing:
Chin-ups, Crunches, Bench press, Step-ups, Butterflys, Weighted Squat jumps, Tricep dips,
x4
[3 minutes break]
Bicep curls, Crunches, Press ups, Bent-over rows, plank
x4

Saturday 19th March
PILATES
1 hour

Sunday 20th March
FOOTBALL TRAINING
Kickpass drills
3 minute Five-a-side game x 3 x 3
50 metre sprint x 6 x 2

Phew. We've another match on Wednedsay, and since I've trained eight days out of the last nine in some form or another, I think I'll have a rest before that.

I didn't get a rest.

Monday 21st March
INDOOR SOCCER
1 hour

Wednesday 23rd March
MATCH
Some progression from the first match. I felt very fit and what I did, I did fairly well. I could do with getting into the game a bit more though.

Friday 25th March
CIRCUIT/WEIGHTS TRAINING
Squats x 25kg x 25
Lunges X 25kg x 24
Medicine ball press-ups x 15
Tricep curls x 15kg x 15
Bicep curls x 10kg x 20
Shoulder presses x 10kg x 15
Bent-over rows x 25kg x 3

All x 3

No group session this week, so I did this by myself and it was a little milder than usual, more focused on quality than quantity, since I'm conscious that my body needs a bit of a break.

Saturday 26th March
PILATES
1 hour

Sunday 27th March
MATCH
I thought I played very well. Unfortunately, I was complacent going into the game. I didn't eat properly beforehand and I hadn't stretched or had my legs massaged after Friday evenings weights. As a result, I pulled my hamstring in the second half. It's been worse, but this is really going to fuck things up for a while at least.

Monday 28th March
CIRCUIT TRAINING
30 seconds on, 10 seconds off doing:
Chin-ups, Crunches, Bench press, Butterflys, Press-ups, Tricep dips,
x4
[3 minutes break]
Bicep curls, Crunches, Press ups, Bent-over rows, plank
x4

Since I've had the flu all week too, I've done nothing else. Our physio will probably let me do some rehab running this weekend and I'll do some more upper body circuits to stay fit.

Hows it going?

The flu turned into tonsilitis - see my Blue Room thread. So something of an extended break is in order, unfortunately.

So, I'm nearly ready to get back into it. But just to cover off what little I've done in the last couple of weeks...

Sunday 4th April
CIRCUIT TRAINING
30 seconds on, 10 seconds off doing:
Chin-ups, Bench press, Tricep dips, Shoulder barbell raises,
x6
[3 minutes break]
Press ups, Bent-over rows, Overhead tricep curls, lateral rows
x6

Wednesday 6th April
REHAB RUNNING
100m x 8 x 3
Half pace

Friday 8th April
REHAB RUNNING
100m x 8 x 3
65% to 75% pace

Friday 15th April
FOOTBALL TRAINING
Kickpass drills
Tackling drills
Simulation match

Saturday 16th April
PILATES
1 hour

Some cramps in my hamstring on Friday night, so I'm not going to play in the match today (Sunday). My back and hamstring need to be loosened out. I'll have to remember to stretch and massage them daily for the next couple of weeks.

My mother's mad like i can eat whatever i want cause of the constant movement i do cause of the adhd.

Thursday 21st April
REHAB SESSION
60m x 10 x 2
Just over half pace

Friday 22nd April
WEIGHTS SESSION
Chin ups, Bench press, shoulder press, plank, press ups, speed squats, lunges

Sunday 23rd April
REHAB SESSION
60m x 8 x 3
Three-quarters pace

Thursday 28th April
REHAB SESSION
70m x 8 x 3
Full pace

Wednesday 4th May
REHAB/ FITNESS SESSION
100m x 8 x 2
50m x 8
Full pace

Lots of stretching lately too. I think I'm back to full fitness, and I'm also back from holiday, so I should get back to full intensity from now on.

Saturday 7th May
FOOTBALL TRAINING
Approx. 1 hour practice matches

Monday 9th May
MATCH
First game back, a friendly game against fairly poor opposition. I did okay, and played 40 minutes, after which they subbed me just to be safe. My legs are a bit tight following the game, but no big deal.

Wednesday 11th May
FOOTBALL TRAINING
Tackling grids, two-on-two's, 50mx8x2 sprints, conditioned match.

Pretty tough session. Good to get through it.

Friday 13th May
MATCH
Played the full game this time, performance was so-so, but I was dragged out of position and covered a lot of ground which will be good for fitness again.

Saturday 14th May
WEIGHTS SESSION
Squats, lunges, crunches, tricep dips, press ups, shoulder raises

Monday 16th May
FOOTBALL TRAINING
Shooting practice, conditioned match.

Tuesday 17th May
WEIGHTS SESSION
Squats, lunges, crunches, tricep dips, press ups, shoulder raises

Wednesday 18th May
FOOTBALL TRAINING
Tackling grids, two-on-two's, 50mx8x2 sprints, conditioned match.

Another tough session. I felt drained. I'll get a bit of a break soon hopefully.

Friday 20th May
FITNESS TRAINING
150m x 6
Shuttle runs x 4
100m x 6
Shuttle runs x 6
50m x 10

All sprints, with very limited recovery. I'm knackered, but it will do good in the long run.

I spent an hour in the pool, jacuzzi & sauna today stretching and trying to refresh my legs a bit.

Sunday 22nd May
MATCH
My first "competitive" appearance of the season, as this was a league game. We were beaten marginally, but I played fairly well, I thought.

Tuesday 24th May
FOOTBALL TRAINING
Conditioned matches, two-on-two's, shooting practice.

Wednesday 25th May
WEIGHTS TRAINING
Crunches, plank, squats, bicep curls, tricep raises, shoulder raises, chest press

I've also been in the pool every day for the last three or four to loosen out. Some relative rest now - nothing until Sunday except for a light session on Friday.

Friday 27th May
FOOTBALL TRAINING
Shooting practice, Practice match

Monday 28th May
FOOTBALL TRAINING
Squats:3x12x20kg (before training), Shooting practice, sprint endurance 50mx8x3

Tuesday 29th May
WEIGHTS TRAINING
Crunches, shoulder press, tricep curls, bicep curls, chest press, plank.

I didn't get selected for the game on Sunday. This pissed me off, so if I get playing tonight (Wednesday), I will need to show a reaction.

Wednesday 1st June
RUNNING TRAINING
150m x 10
I didn't get playing in the match, so did this instead afterwards.

Thursday 2nd June
FOOTBALL TRAINING
100m x 6
Tackling grids
50m x 9
"Up-down's"

Saturday 4th June
MATCH
I was back in the team, but played terribly. My legs wouldn't work, I think due to a combination of tiredness from training hard during the week and not eating properly before the game. Not good.

Monday 6th June
FOOTBALL TRAINING
Passing training
Simulated matches

I felt better. Saturday was a low-point, especially after losing my place in the team the week before. It's a learning experience though. I think my fitness is going in the right direction overall.

Erm, well...I stopped keeping this thread up to date, it seems. Too much effort remembering stuff. Things are going better now though. After a dodgy few weeks, I'm feeling fit and have my place in the team back.