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Thread: RB34 Training Journal

  1. #1361
    Administrator Angela Coon's Avatar
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    Re: RB34 Training Journal

    Quote Originally Posted by vision1 View Post
    I find a lot of people underestimate the value of time off and rest.
    Especially physios, chiros, etc. They just want to do more and more work to fix an injury that often needs time to recover.
    REST and recovery is boring and not fun and takes time and it's private and not sexy. No one cares what goes on after you leave the track or football field or hockey rink because you don't tend to talk about it.

    I did an epson salt bath after my massage and then before bed I did a hot and cold. Does anyone report that or discuss it on social media?

    This website is around because of the ever lasting results it continues to produce over and over again.

    Notice we don't get many comments from John Smith and his fellow awesome coaches ( Kersee et al) about coaching and their ways of coaching and we understand the why behind that.

    The politics of training have not gone away nor will they and behind much of it is money and one must say greed.

    Coaches are typically not going to perform massage as one example. Yet, massage is an amazing tool for athletes and coaches to facilitate many training decisions day to day.

    Athletes need to take full responsibility for their success on and off the field or track and operate as independents.

    No one is able to afford paying a physio or chiro on his or own unless it's an established highly paid pro athlete. Even the pro's did not want to pay for recover methods when we worked with the teams as they felt it was the responsibility of the owners or teams. This has changed somewhat but it's taken a long time for NFL, NBA etc teams to catch up what individual athletes have been doing for decades to succeed.

  2. #1362
    Member RB34's Avatar
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    Re: RB34 Training Journal

    Wednesday:
    Mobility B/D x10
    Band Standing outer leg lift 2x12
    Band Upward leg raise 2x12
    Band Glute bridge 2x12
    Russian lean 2x4
    Seated hip flex 2x10/3s hold at top
    Ab bridge 2x30s
    Side bridge 1x30s
    Ab wheel 2x7

    Recovery..

    Knees were very sore Wednesday morning and achilles tender. Time to break out the new shoes.

    Thursday: 450/12
    Warmup Jr
    Hills: 3x5x30m 215/6
    MT: 6xohb, 6xblf
    Power clean 5x3x225; 3x3x215 r2
    Rdl 3x6 225
    Db rev lunge 3x8x65
    Cooldown: Jump rope 200contacts


    Session may look easy on paper but it was anything but that....

  3. #1363
    Member RB34's Avatar
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    Re: RB34 Training Journal

    DELOAD WEEK!!!!! Fatigue levels are high.

    I'll explain how I use my deload weeks - it's been working. I stumble into it last season by mistake. I usually have one hard workout on the deload week follow by nothing but rest and massages etc. The one workout is done to gauge fatigue levels and from there I decide what type of deload I need.

    Week 4: Deload
    Sunday: (Weather - mid 50s/low 60s/cloudy
    Warmup Jr
    6x30 (3pt) (4.14 - best 4 weeks ago was 4.11)
    Power clean 8x2x225 r60-90
    Back squat 3x5x75% of 5rm
    Rdl 3x6 225
    1a: Bench press 3x5x75% of 5rm
    1b: Seated row 3x10

    With the amount of strength work I been doing I think my times are solid. Also, the running is still general all grass hill work with soccer cleats. I have no doubt if I timed these 30's again next Sunday, I would be 0.05 - 0.1 faster. Fatigue can def mask performance even more with older athletes.

    “I can and I will. Watch me.” – Carrie Green

  4. #1364
    Member RB34's Avatar
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    Re: RB34 Training Journal

    On Deck: Second block of gpp:

    Day 1:

    Contrast sprints 20-30m (10lb sled)

    Throws

    Lb wts



    Day 2:

    Strength endurance

    Ub wts



    Day 3:

    Longer sled pulls 40-50m (10lb sled) contrast with jumps >dist skips, 4 x J

    Throws

    Lb wts



    Day 4:

    Ub wts


    The goal is still the same - building that big base of speed/power.

  5. #1365
    Member RB34's Avatar
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    Re: RB34 Training Journal

    Fucking bobcats!!!!! #bigchips


    509015828 Sun May 16 2021 13:50EST: Sam Houston St vs South Dakota State, Match Winner: Sam Houston St +224 $5000.00

  6. #1366
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    Re: RB34 Training Journal

    Messed up. Do over.

  7. #1367
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    Re: RB34 Training Journal

    And you know what else is huge? Stability. It’s great to see someone like Terrance Laird finally find a place he can call home and flourish like he has this year. He def belongs.

    I recall two brothers that were moving around in my hometown when they were teens. Once they found a stable place right their SR year, they exploded. Situation wasn’t even all that great, but they no longer had to worry about where they would sleep week after week.

    https://papreplive.com/2021/03/15/ru...one-can-match/

  8. #1368
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    Re: RB34 Training Journal

    Brewers game Under 7.5 -103

  9. #1369
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    Re: RB34 Training Journal

    Quote Originally Posted by Balance View Post
    Brewers game Under 7.5 -103
    Are you still using that site?

  10. #1370
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    Re: RB34 Training Journal

    No, I use Bovada and betonline.

    Bovada is great for manipulating the lines for parlays as well as doing live parlays.

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