Posts Tagged ‘my training’

My Training Update | Fitness & Body Composition

Saturday, January 13th, 2018

The start of the year is a busy time for anyone involved in rugby due to the international calendar. For me, this means working down in Edinburgh a fair amount as our Scotland U18 squad have prep camps and training ahead of their tournament in March/ April. Instead of beating myself up about getting to judo intermittently for the first quarter of the year, I’ve decided to really make a good ‘dent’ in my fitness and body composition so that I’m ready for stepping on the mat 3 x per week and competing. Of course, I will be dropping into Judo practice wherever possible during this time; however, due to my schedule it may be 0-1 x per week! That said, I have access to a gym wherever I am with work and can train at varying times of the day so there is no excuse not to really make a significant change in my aerobic capacity and body composition (meaning I want to get down to only +2-3kg of fight weight…And stay there).

My Objective Measures and Current Scores:

- 2k Row | 6.53.3 (December) / 6.44.8 (Current)

- BODPOD | 11.9% body fat (current)

During this time, I am not concerned about developing power or strength; however, I am training hard to hold on to every bit of strength/ power I developed from my last block of training. I anticipate my absolute scores in strength/ power will decrease by ~5% though I shall be fighting to keep as much of it as I can and will certainly shift to power development upon completion of my fitness and body comp block of training.

 

 

Bounce Week Time Saver Part 3

Friday, May 14th, 2010

As you know by now this week is an unscheduled and non programmed bounceweek in my training (which is a rare occurrence). Today was more of a ‘cardio’ day and I decided to head up to St Andrews and bust out a body weight conditioning session. Admittedly I had more time to train today; however, I was still set on doing a short, sharp and effective workout.

Here is what went on today:

Press ups x 10
Mountain Climbers x 10 each side
Single Leg Squats x 5 each side
Burpees x 10
Press ups x 10
V ups x 10
X band Walks x 10 each side

I completed this 6 times taking 30 seconds rest in between circuits. Then I moved on to 6Om temp runs using a variation of the ‘TABATA PROTOCOL’.
To do the temp runs simply find a 6Om space and get from the start to the finish in 10secs. Then wait 10secs and go again until you have completed four minutes.
Sound easy? Remember the aim is to consistently cover the 6Om in 10seconds or less…

Enjoy.

Train Hard,

Fm

Bounce Week Time Saver Part 2

Wednesday, May 12th, 2010

Today I am half way through a bounce week and it’s almost time to go to war on the lower body.

At the moment I am nursing a back ‘niggle’ (a marking of a completed rugby season) that is partially due to my overactive piriformis muscle (a muscle that is buried deep in the glutes):

This basically means that my warm ups are long and the big lifts are out. That’s right, no deadlifting or squating! Only single leg work and…calf work. (When needs must.)

Here is the bounce session I will do today:

1. BB Split Squats  4 sets of 12,10,8,6

2a. SB leg Curls (single leg eccentric) 5×10 e/side
2b. Calf Raise 100reps with 100kg (as many sets as I need)

3a. Chest height cable wood-chops 3×10 e/side
3b. Reverse Crunch                            3 x 10

That’s it. Not what I’d normally do but that’s what bounce sessions (and carrying a slight injury) is all about.

Train Hard,

Fm

Bounce Week Time Saver Sessions

Tuesday, May 11th, 2010

This training week represents a bit of a bounce week for me. You see, normally each block, month and week is planned with all the different training variables accounted for. (If you didn’t know already – I’m a big fan of planning progress.)

This week I found myself at the end of a loading week and I had planned a deload week before I start my hypertrophy block; however, I had (and still have) so much energy and well…flat out aggression, that I decided to add in a bounce loading week.

Basically the plan is to absolutely demolish the weights, sprints and everything in-between over the next six days.

This is good for you because it means I’ll be posting some cool workouts that:

  1. Are aimed at glycogen depletion.
  2. Give you HUGE pumps which put you in an anabolic state.
  3. Save you lots of time so that you can get on with your life!

Here is what I did today:

1a. Narrow Bench Press    3 x 6
1b. Dips                                    3 x 8

2a. Chin Ups            3 x 6
2b. Incline Curls   3 x 8

3a. Lateral Raise   3 x 12
3b. Reverse Fly     3 x 12

As it is a bounce week for me I do not follow any specific rest guidelines or tempos – I simply feel out the training. Meaning, if I feel I can get the reps in then I stop resting.

Lookout for some more time saving supersets on the lower body tomorrow.

Until then,

Fm