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Thread: Roosters training

  1. #11
    Moderator X-Man's Avatar
    Join Date
    May 2003
    Posts
    1,721

    Re: Roosters training

    keep up the great work.
    X-Man
    CF.com Moderator

  2. #12

    Re: Roosters training

    Quote Originally Posted by X-Man View Post
    keep up the great work.
    Thanks man,,, appreciate it.

  3. #13

    Re: Roosters training

    Tuesday 30/06

    Track
    2 x 15m from push up start- 2 mins recovery
    1 x 15m from high start- 2 mins rec
    2 x 15e15f15e - 6 mins rec
    2 x 15f15e15f - 6 mins rec
    1 x 40m 15+
    3 x 10 hurdle walk overs
    1 x 10 walk unders

    Hamstring was fine and no quad problem at all, felt ok running , real happy to be just ticking off the sessions.
    Weights
    Squats 3 x 5 x 120kg - no problem with quad, will increase more slowly now by 2.5kg each session until I get back to 3 x 5 x 140kg
    Bench press 3 x 5 x 107.5kg - was really pleased with this
    Deadlift 1 x 5 x 100kg
    Supine straight leg hip raises 4 x 10
    Abs 30 on/30 off for 10 mins.
    Have dropped the volume and number of exercises in weights, will see how this feels for a while.

  4. #14

    Re: Roosters training

    Wednesday 1/7
    bike tempo
    6 x overhead throw
    2 x jump up and down from 60cm box
    2 x jump up onto box
    abs 30/30
    Thursday 2/7
    1 set of bike Tempo
    Incline bench 3 x 5 x 80kg
    Squat 3 x 5 x 125kg
    Power clean 3 x 5 x 42.5kg
    Supine straight leg hip lifts 4 x 10
    Abs 30/30 for 10 mins
    Friday 3 /7
    Rest

    Saturday 4/7
    2 x 4 x 30m hills 3.5 mins/10 mins rec
    3 x 10 hurdle walk overs

    bench 3 x 5 x 107,5kg
    squat 3 x 5 x 125kg
    power clean 3 x 5 x 45kg
    lat pulldown 2 x 8 x 70kg
    shoulder press 2 x 8 x 50kg
    supine hip ext 4 x 10
    abs 30/30

    Sunday 5/7
    bike tempo
    Low Int med ball 15 mins
    Strectch
    Yoga

    Monday 6/7
    2 x 20m from high start/ 2 mins rec
    2 x 15m from 10m build up/ 5 mins rec
    2 x 15m from 15m build up/ 6 mins rec
    2 x 15m from 20m build up/ 7 mins rec
    3 x hurdle walk overs
    2 x hurdle walk unders

    bench 3 x 5 x 107,5kg
    squat 3 x 5 x 127.5kg
    power clean 3 x 5 x 50kg
    lat pulldown 2 x 8 x 70kg
    shoulder press 2 x 8 x 50kg
    supine hip ext 4 x 10
    abs 30/30
    Tuesday 7/7
    Full bike tempo
    6 x rev over head
    4 x 5 x jump up and down on 60 cm box
    stretch

    Feeling good and coming to the end of the 7 week GPP, have been having hot n cold showers every day, keeping on top of niggles, running only two days a week and supplementing with bike tempo allows me to get on top of any niggles. Squats are slowly getting back up there after issue with quad. Thinking of doing a 7 week strength phase in first part of SPP, KEEPING SPEED INTENSITY TO 90-95%. Does this sound right???

  5. #15

    Re: Roosters training

    Tuesday 7/7
    Full bike Tempo - reduced RPM TO 130 as I usually travel at around 135-140, definitely was easier on the legs.
    6 x reverse over head throws
    4 x 5 x jump up and down off a 60cm box
    Abs 30 sec on /30 sec off for 10 mins
    Stretch
    Hot and cold shower

    Wednesday 8/7
    Full bike Tempo
    1 set of low intensity med ball- reduced ball to 3kg from 4 kg - approx. 15mins

    Thursday 9/7
    2 x 20m from high start - 3 mins rec
    2 x 2 x 50m 10+, 2.5 mins/10 mins rec - felt sluggish today
    3 x hurdle walk overs
    3 x hurdle walk unders
    Weights
    Cleans 3 x 5 x 52.5kg
    Bench press 2 x 5 x 107.5kg, 1 x 4 x 110kg
    Deadlift 5 x 60kg, 5 x 80kg, 5 x90kh, 5 x 100kg, 5 x 105kg ( pb)
    seated row 2 x 8 x 65kg
    shoulder press 2 x 10 x 40kg
    Straight leg bridges 4 x 10
    Abs 30/30 for 10 mins
    Hot and cold shower
    Finished my 7 week GPP without injury which is rare for me, am conscious about reducing volume on speed days and intensity on tempo/bike days.

  6. #16

    Re: Roosters training

    Have had the flu on and off for the past two weeks,
    Did a session last Saturday
    25/7/15
    2 x 20m-3.5 mins rec
    2 x 20m from push up start- 3 .5mins rec
    2 x 15E15F15E - 6 mins rec
    1 x 15F15E15F

    WEIGHTS
    Bench 3 x 5 x 100kg
    Squat 3 x 5 x 130kg
    Cleans 5 x 3 x 50kg
    Lat pulldown 2 x 8 x 70kg
    Military Press 2 x 8 x 50kg
    Straight leg bridges 4 x 10
    abs 30/30 for 10 mins
    Hot n cold shower

    Sunday 26/7/15
    Bike tempo
    Low int medball 3 kg ball
    Mobility work
    Yoga

    Felt really good after weekends training then woke up Monday and felt like shit, Haven't trained yet this week.

  7. #17

    Re: Roosters training

    Finally come good from the flu and trained on Wednesday

    WEDNESDAY 5/8
    Eased my way into session after two weeks with the flu
    1 set of bike tempo

    Squat 3 x 5 x 105kg
    Bench 3 x 5 x 90kg
    Power cleans 5 x 3 x 50kg
    Supine hip extension 4 x 10

    Thursday 6/8
    Full set of Bike Tempo
    5 x med ball acc 1
    5 x med ball acc 2
    Mobility work

    Friday 7/8
    Rest

    Saturday 8/8
    2 x 20m- 2.5 mins rec
    2 x 20m from a push up start- 2 .5 mins rec/ 6 mins rec
    2 x 3 x 50, 20 + 3 mins/6.5mins rec
    3 x 10 hurdle walk overs
    Weights
    squats 3 x 5 x 120kg
    Bench 3 x 5 x 100kg
    Cleans 5 x 3 x 55kg
    Lat pulldown 2 x 10 x 65kg
    Shoulder press 2 x 10 x 40kg
    Supine hip extension 4 x 10
    abs 30sec on/ 30 sec off for 10 mins
    Mobility work
    Hot n cold shower

    Felt ok running but legs were a bit weak and needed the work.

  8. #18

    Re: Roosters training

    Sunday 9/8
    Bike tempo
    Low Int med ball 15 mins
    Stretch/ Mobility
    Yoga

  9. #19

    Re: Roosters training

    Monday 10/8
    full bike workout
    4 x revere overhead throw
    6 x medball acceleration 1 and 2... all done with a 5kg medball
    Mobility work 15 mins
    Felt a bit fluey again but improved as session went on, felt good in the medball accelerations, these are great for me and getting in a good acceleration pattern.

  10. #20
    Administrator Angela Coon's Avatar
    Join Date
    Apr 2005
    Posts
    1,585

    Re: Roosters training

    Why don't you weave those med ball exercises into the bike circuit? Or do the med ball as part of your warm up.
    Are you doing it at the end or does it just read that way?
    You can do the bike workout 45 seconds work , 15 seconds taking it easy
    you can do the bike workout 45 seconds work, come off and do med ball throws, sit ups ( for 30 seconds and then back on bike to do a set).
    I would be doing all my box and ploy's on non tempo days but I am not sure what you are thinking

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