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Thread: Roosters training

  1. #1

    Roosters training

    I have been following this site for ages and have bought all the products from the shop. So thought I would be accountable and start up a training journal.
    I am a 50 yo masters athlete who has been plagued by calf and hamstring injuries I guess from overtraining and too much High intensity work. I am basing my GPP off the GPP essentials product with a reduced workload of approx 50% and only two Hi days and all tempo work will be done on the bike. I am quite excited about this new approach.
    Please feel free to critique
    GPP
    wEEK 1
    Mon 1 Set of Bike Tempo
    Upper weights -
    Bench 5 x 10 x 70kg
    Lat Pulldown- 3 x 10 x 60kg
    Military Press- 3 x 10 x 40kg
    Seated Row 3 x 10 x 55kg
    Abs 30 sec on / 30 sec off for 10 mins
    Tuesday
    Hills
    5 x 10m
    5 x 15m
    5 x20m
    All with walk back rec
    2 x 10 hurdle walk overs
    Abs 30/30

    Wed
    5 x med ball acceleration 1
    5 x med ball acceleration 2
    Lower body weights
    Cleans technical 5 x 5 x 40kg
    Squats (past parallel) 5 x 10 x 100kg
    Deadlift 1 x 10 x 80kg
    supine hamstring extension 4 x 10 ea leg
    Hyper extension 2 x 10
    Plyometrics
    Jump up on 60cm box 3 x 5
    Abs 3 x100
    Stretch 15mins
    Felt good doing this session, though a little awkward on the cleans.

  2. #2

    Re: Roosters training

    Thursday 14/05
    1 set of bike tempo
    weights (upper body)
    Bench 5 x 10 x 72.5kg
    Lat pulldown 3 x 10 x 60kg
    Military Press 3 x 10 x 42.5kg
    Seated Row 3 x 10 x 60kg
    Abs 30secon/30sec/off- 10mins
    Had to train in the morning before work so was a little rushed.
    First full week of training and feel strong and coping, which is a problem I have had in the past.

  3. #3

    Re: Roosters training

    Saturday 16/05
    Hills
    5 x 10m
    5 x 15m
    5 x20m
    All with walk back rec
    2 x 10 hurdle walk overs
    Lower body weights
    Cleans technical 5 x 5 x 40kg
    Squats (past parallel) 5 x 10 x 102.5kg
    Push Press 3 x 10 x 40kg
    supine hamstring extension 4 x 10 ea leg
    Hyper extension 2 x 10
    Abs 30/30
    Felt smooth on hill runs , much better than on Tuesday. left hamstring a little tight but think this is just from returning to running again.

  4. #4

    Re: Roosters training

    Sunday 17th-Monday 25/05
    Hurt Right quad doing medicine ball jumps last sunday and have been doing 1 set of bike workout and alternating upper and lower body weights.
    Monday 25/5
    1 x bike work out
    Leg extension(cant squat yet) 5 x 8
    hamstring curl 5 x 8
    SUPINE STRAIGHT LEG GLUTE LIFTS 5 X 10
    Hyper row with 20kg 3 x 10
    Abs 30/30
    Quad is improving , am going to give it the rest of the week to make sure. As I can't squat/clean/dead with this injury have had to modify lower leg work.

  5. #5

    Re: Roosters training

    Quote Originally Posted by grooster View Post
    Sunday 17th-Monday 25/05
    Hurt Right quad doing medicine ball jumps last sunday and have been doing 1 set of bike workout and alternating upper and lower body weights.
    Monday 25/5
    1 x bike work out
    Leg extension(cant squat yet) 5 x 8
    hamstring curl 5 x 8
    SUPINE STRAIGHT LEG GLUTE LIFTS 5 X 10
    Hyper row with 20kg 3 x 10
    Abs 30/30
    Quad is improving , am going to give it the rest of the week to make sure. As I can't squat/clean/dead with this injury have had to modify lower leg work.
    Tuesday 26/5
    1 x bike workout on Eliptical amchine L1
    bENCH 5 X 8 X 82.5KG
    lAT PULLDOWN 3 X 8 X 65KG
    Shoulder press 3 x 10 x 47.5kg
    Seated row 3 x 10 x 60kg
    Abs 30/30- 10 mins

    Wednesday 27/5
    1 x bike workout on Eliptical amchine L2
    Leg extension(cant squat yet) 5 x 8
    hamstring curl 5 x 8
    SUPINE STRAIGHT LEG GLUTE LIFTS 5 X 10
    Hyper row with 20kg 3 x 10
    Abs 30/30
    Quad is 100% I feel now, will do bike session on thursday and back to hills on saturday, staring back at week 1.

  6. #6

    Re: Roosters training

    Thursday 28/5
    1 set of bike workout
    Bench 5 X 8 X 85KG
    Lat PULLDOWN 3 X 8 X 65KG
    Shoulder press 3 x 10 x 50kg
    Seated row 3 x 10 x 60kg
    Abs 30/30- 10 mins

    Saturday 30/5
    Hills 5 x 10m, 5 x 15m 5 x 20m - walk back recovery
    Leg extension(cant squat yet) 5 x 8
    hamstring curl 5 x 8
    SUPINE STRAIGHT LEG GLUTE LIFTS 5 X 10
    Hyper row with 20kg 3 x 10
    Abs 30/30

    Sunday 31/5
    Full bike workout
    2 x 5 x jump up on box- 60cm

    Monday 1/6

    1 set of bike workout
    Bench 5 X 8 X 85KG
    Lat PULLDOWN 3 X 8 X 65KG
    Shoulder press 3 x 10 x 50kg
    Seated row 3 x 10 x 60kg
    Abs 30/30- 10 mins

    Tuesday 2/6
    2 x 5 x 30m hills 1min.45sec rec/5 mins rec
    3 x 10 x hurdle walk overs

    Wednesday 3/6
    2 x 3 x medicine ball accelerations
    Power cleans (technical) 3 x 5 x 40kg
    Squats 4 x 10 x 60kg
    Deadlift 3 x 10 x 60kg
    SUPINE STRAIGHT LEG GLUTE LIFTS 5 X 10
    3 x 5 x jump up onto 60cm box
    5 x 10 x hyper row
    Abs 30 sec on/ 30 sec off- 10 mins
    First session back on leg weights- no pain in quad

  7. #7

    Re: Roosters training

    Thursday 4/6
    1 set of bike workout
    Bench 5 X 8 X 87.5KG
    Lat PULLDOWN 3 X 8 X 65KG
    Shoulder press 3 x 10 x 50kg
    Seated row 3 x 10 x 60kg
    Abs 30/30- 10 mins

    Friday 5/6
    Rest

    Saturday 6/6
    2 x 5 x 30m hills 1min.45sec rec/5 mins rec
    3 x 10 x hurdle walk overs

    Power cleans (technical) 5 x 5 x 40kg
    Squats 5 x 6 x 80kg
    Deadlift 1 x 10 x 80kg
    SUPINE STRAIGHT LEG GLUTE LIFTS 4 X 10
    3 x 10 x hyper row
    Abs 30 sec on/ 30 sec off- 10 mins
    No pain in quad and gradually increasing squats, still not comfortable doing double leg hops which was how I injured the quad. Any suggestions in how to progress back into jumps would be great. Thought I would give it until the end of June before I attempt any jumps.

    Sunday 7/6
    Full bike workout
    5 x reverse overhead throw
    3 x 5 x jump up on box- 60cm
    Stretch
    Yoga

  8. #8

    Re: Roosters training

    Monday 8/6
    1 set of bike workout
    Bench 5 X 8 X90 kg
    Lat PULLDOWN 3 X 8 X 70 kg
    Shoulder press 3 x 10 x 50kg
    Seated row 3 x 10 x 60kg
    Abs 30/30- 10 mins
    Incresed weight on Bench and pull downs.

    Tuesday 9/6
    2 x 5 x 30m hills 2min.30 sec rec/7 mins rec
    3 x 10 x hurdle walk overs
    Felt quite good again on the hill and with the longer recovery there was a bit more speed without me reachinh for it.

    Wednesday 10/6
    2 x 5 x medicine ball accelerations
    Power cleans (technical) 3 x 5 x 40kg
    Squats 5 x 6x 100kg
    Deadlift 8 x 60kg. 8 x 70kg, 8 x 80kg, 8 x 90kg
    SUPINE STRAIGHT LEG GLUTE LIFTS 4 X 10
    3x 10 x hyper row x 20kg
    Abs 30 sec on/ 30 sec off- 10 mins
    Increased weighton squat and deadlift and no pain in quad, think it may be pretty well healed.
    One question I have, are hurdle walkovers done before or after the speed/hill work. I have been doing them after the hills.
    Cheers

  9. #9

    Re: Roosters training

    Thursday 11/6
    1 set of bike workout
    Bench 5 X 8 X 90kg
    Lat PULLDOWN 3 X 8 X 70KG
    Shoulder press 3 x 10 x 50kg
    Seated row 3 x 10 x 60kg
    Abs 30/30- 10 mins

    Friday 12/6
    Rest

    Saturday 13/6
    2 x 5 x 30m hills 2min.30sec rec/5 mins rec
    3 x 10 x hurdle walk overs

    Power cleans (technical) 5 x 5 x 40kg
    Squats 5 x 6 x 100kg
    Deadlift 1 x 10 x 95kg
    SUPINE STRAIGHT LEG GLUTE LIFTS 4 X 10
    3 x 10 x hyper row
    Abs 30 sec on/ 30 sec off- 10 mins

    Sunday 14/6
    Full bike workout
    5 x reverse overhead throw
    3 x 5 x jump up on box- 60cm
    Stretch
    Yoga

    Monday 15/6
    1 set of bike workout
    Bench 5 X 6 X95 kg
    Lat PULLDOWN 3 X 6 X 75 kg
    Shoulder press 3 x 8 x 50kg
    Seated row 3 x 8 x 65kg
    Abs 30/30- 10 mins


    Tuesday 16/6
    2 x 4 x 30m hills 3 min.30 sec rec/7 mins rec
    3 x 10 x hurdle walk overs
    Trained in the rain and felt tight and heavy, need to learn to relax and let the speed come to me.

    Wednesday 17/6
    2 x 5 x medicine ball accelerations
    Power cleans (technical) 3 x 5 x 40kg
    Squats 5 x 6x 120kg
    Deadlift 10 x 60kg. 6 x 80kg, 6 x 90kg, 6 x 100kg
    SUPINE STRAIGHT LEG GLUTE LIFTS 4 X 10
    3x 10 x hyper row x 20kg
    Abs 30 sec on/ 30 sec off- 10 mins
    Feeling a little sore in legs and calves, need to focus on recovery more.

  10. #10

    Re: Roosters training

    Thursday 18/6
    1 set of bike workout
    Bench 5 X 6 X95 kg
    Lat PULLDOWN 3 X 6 X 75 kg
    Shoulder press 3 x 8 x 50kg
    Seated row 3 x 8 x 65kg
    Abs 30/30- 10 mins

    Saturday 20/6
    2 x 4 x 30m hills 3min.30sec rec/5 mins rec
    3 x 10 x hurdle walk overs

    Power cleans (technical) 5 x 5 x 40kg
    Squats 5 x 6 x 100kg
    Deadlift 1 x 10 x 95kg
    SUPINE STRAIGHT LEG GLUTE LIFTS 4 X 10
    3 x 10 x hyper row
    Abs 30 sec on/ 30 sec off- 10 mins

    Sunday 14/6
    Full bike workout
    5 x reverse overhead throw
    3 x 5 x jump up on box- 60cm
    Stretch
    Yoga

    Monday 22/6
    full bike workout
    Low intensity med ball circuit

    Tuesday 23/6
    3 x 10m from push up start 1.5 mins rec
    3 x 20m from high start 2.5 mins rec
    2 x 15E 15F 15E 6mins rec
    1 x 40m 10+
    3 x 10 hurdle walk overs
    Felt ok for first session on the flat, right hamstring is a little tight, need to learn to accelerate with arms on efe

    Wednesday 24/6
    Bench 5 x 5 x 100kg
    squat 5 x 5 x 100kg ( quad is still recovering)
    Lat pulldown 5 x 5 x 80kg
    Supine hip extension 4 x 10
    Abs 30/30

    Thursday 25/6
    Bike tempo
    Low intensity med ball circuit

    Friday 26/6
    Rest

    Saturday 27/6
    2 x 4 x 30m hills 3.5 mins/10 mins rec
    3 x 10 hurdle walk overs

    bench 3 x 5 x 102,5kg
    squat 3 x 5 x 110kg
    power clean 3 x 5 x 42.5kg
    lat pulldown 2 x 8 x 70kg
    shoulder press 2 x 8 x 50kg
    supine hip ext 4 x 10
    abs 30/30

    Sunday 28/6
    bike tempo
    6 x overhead throw
    2 x jump up and down from 60cm box
    2 x jump up onto box
    abs 30/30

    Training has been consistent, though have niggles in hamstring and quad which I think is not great for a GPP, could be getting used to running again or the volume/intensity maybe too high for me. Will pay close attention to this.

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