Last fitness session before my chance to prove myself all over again and show that I deserve to be on the Ka-Pow! roster again for the 2013 season.
Looking forward to this weekend so so so so much, despite the fact that it's going to be bitterly cold.
Gym:
Warmup:
5 minutes jog + stretching + foam rolling
Main part of session:
3 * 10 pull ups
3 * 10 press ups with toes balancing on 55cm swiss ball
3 * 10 sit ups with 10kg medicine ball on chest
3 * 10 lunges (30kg)
3 * 10 lateral lunges (30kg)
3 * 10 bench press (50kg)
3 * 5 squats (85kg *increase from last week, but not my maximum*)
Stretching and foam rolling to warm down
Also, have done 3 miles cycling every day this week
Friday 30 November 2012
Thursday 29 November 2012
Thursday Yoga
Today's yoga was surprisingly tough.
We started with some hamstring/calf exercises and I'm particularly inflexible in that area.
Using a martial arts uniform style belt, lying on our backs we would extend our leg straight and lift it off the ground, with the other leg bent with the sole of the foot on the floor. The belt would be wrapped around the foot and would be held in both hands to pull the foot forward and keep the leg straight. From there we would open out the bent leg resting it on the outside of the foot, and then open out the straightened leg to the other with the belt, meaning it was both a hamstring/calf stretch as well as a hip stretch. Moving back to the center, we would then move both the bent and straight leg to the same side and twist the back, providing a back stretch.
This was the most intense hamstring stretch I've probably ever felt and because it was such a prolonged time, it felt soooooo good.
The rest was pretty intense, working the abs/core and legs as well.
Good session! Definitely the one I've felt working the most!
We started with some hamstring/calf exercises and I'm particularly inflexible in that area.
Using a martial arts uniform style belt, lying on our backs we would extend our leg straight and lift it off the ground, with the other leg bent with the sole of the foot on the floor. The belt would be wrapped around the foot and would be held in both hands to pull the foot forward and keep the leg straight. From there we would open out the bent leg resting it on the outside of the foot, and then open out the straightened leg to the other with the belt, meaning it was both a hamstring/calf stretch as well as a hip stretch. Moving back to the center, we would then move both the bent and straight leg to the same side and twist the back, providing a back stretch.
This was the most intense hamstring stretch I've probably ever felt and because it was such a prolonged time, it felt soooooo good.
The rest was pretty intense, working the abs/core and legs as well.
Good session! Definitely the one I've felt working the most!
Wednesday 28 November 2012
Wednesday night track
Warmup:
400m and stretching
Main part:
2 lots of:
60m sprint + 40m jog + walk back 100m
70m sprint + 30m jog + walk back 100m
70m sprint + 30m jog + walk back 100m
60m sprint + 40m jog + walk back 100m
100m in 10m sprint shuttles
5 minute rest
Warm down:
400m and stretching
Wanted to do a good session, but considering it's the pre-preseason and I have a weekend of trials this weekend I didn't want to go too hard.
Last season, I think I did too little the weeks before tournaments. This week I'm doing a full set (Tuesday: Gym, Wednesday: Track, Thursday: Yoga, Friday: Gym) as I will be fully rested before both Saturday and Sunday (don't have to make a long drive to the tournament straight after work on Friday.
I think last season, taking really relaxed weeks before tournaments didn't do me any good. It didn't hurt, but I think I could have done with doing more the week before.
REALLY excited about trials this weekend. It will be a good chance for me to prove how much I want to make Ka-Pow again for the second season and how much I want Ka-Pow to accomplish this season.
Saturday will be on 4g turf and then Sunday will be on Balham Common. Will do a rundown of both days at the end of the weekend with my thoughts on the standard of players and the drills and games played in both days of trials.
400m and stretching
Main part:
2 lots of:
60m sprint + 40m jog + walk back 100m
70m sprint + 30m jog + walk back 100m
70m sprint + 30m jog + walk back 100m
60m sprint + 40m jog + walk back 100m
100m in 10m sprint shuttles
5 minute rest
Warm down:
400m and stretching
Wanted to do a good session, but considering it's the pre-preseason and I have a weekend of trials this weekend I didn't want to go too hard.
Last season, I think I did too little the weeks before tournaments. This week I'm doing a full set (Tuesday: Gym, Wednesday: Track, Thursday: Yoga, Friday: Gym) as I will be fully rested before both Saturday and Sunday (don't have to make a long drive to the tournament straight after work on Friday.
I think last season, taking really relaxed weeks before tournaments didn't do me any good. It didn't hurt, but I think I could have done with doing more the week before.
REALLY excited about trials this weekend. It will be a good chance for me to prove how much I want to make Ka-Pow again for the second season and how much I want Ka-Pow to accomplish this season.
Saturday will be on 4g turf and then Sunday will be on Balham Common. Will do a rundown of both days at the end of the weekend with my thoughts on the standard of players and the drills and games played in both days of trials.
Tuesday 27 November 2012
Tuesday Gym
Warmup:
1 * 15 internal shoulder rotations (9kg) on each arm
1 * 15 external shoulder rotations (9kg) on each arm
2 * 15 Glute Bridge
1 * 15 PGM on each leg
1 * 12 Press up and holds (4 seconds)
2 * 60 seconds single leg balance (*increase*)
Foam Rolling
Main Routine
4 * 15 Single leg squats (32.5 kg)
4 * 15 Split Squat (32.5 kg)
4 * 15 Single Arm Bench Press (7.5kg/arm)
4 * 15 Seated narrow row (50kg *increase*)
4 * 15 Lateral Pull downs (45 kg *increase*)
3 * 15 Full range of motion Calf raises (5kg)
2 * 15 Swiss Ball Hamstring curls (55cm swiss ball)
2 * 12 Hanging knee raises
2 * 12 Straight leg ab curls
foam rolling + stretching to warm down
Friday 23 November 2012
Friday gym
Warmup:
3 minute ruin and stretching and foam rolling
Main session:
3*10 pull ups
3*10 push ups (55cm Swiss ball)
3*10 sit ups (10kg medicine ball on chest)
3*10 lunges (30kg)
3*10 lateral lunges (30kg)
3*5 squats (80kg)
3*10 bench press (50kg)
Foam rolling to warm down
Also have done 3 miles cycling every day this week so far
Wednesday 21 November 2012
Wednesday Track
Warmup:
400m jog
stretching
2 * 100m sprint then 20m backward shuffles, 20m backwards jog, 20m sidesteps, 20m high knees, 20m butt kicks
Main Exercise:
10m sprint -> turn -> 10m sprint -> 10 touch the ground + 2 footed high jumps
30 seconds rest
20m sprint -> turn -> 20m sprint -> 10 touch the ground + 2 footed high jumps
1 minute rest
30m sprint -> turn -> 10m sprint -> 20m sprint -> turn -> 40m sprint -> 10 touch the ground + 2 footed high jumps
2 minute rest
repeat all three sets but add in 10 sit ups after the jumps
then repeat all three sets again adding in 10 press ups to the sit ups and jumps
then
20m sprint -> turn -> 10m sprint -> 20m sprint -> turn -> 10m sprint -> 20m sprint -> turn -> 40m sprint -> 10 jumps + 10 sit ups + 10 press ups
2 minute rest
Then 400m jog warm down.
400m jog
stretching
2 * 100m sprint then 20m backward shuffles, 20m backwards jog, 20m sidesteps, 20m high knees, 20m butt kicks
Main Exercise:
10m sprint -> turn -> 10m sprint -> 10 touch the ground + 2 footed high jumps
30 seconds rest
20m sprint -> turn -> 20m sprint -> 10 touch the ground + 2 footed high jumps
1 minute rest
30m sprint -> turn -> 10m sprint -> 20m sprint -> turn -> 40m sprint -> 10 touch the ground + 2 footed high jumps
2 minute rest
repeat all three sets but add in 10 sit ups after the jumps
then repeat all three sets again adding in 10 press ups to the sit ups and jumps
then
20m sprint -> turn -> 10m sprint -> 20m sprint -> turn -> 10m sprint -> 20m sprint -> turn -> 40m sprint -> 10 jumps + 10 sit ups + 10 press ups
2 minute rest
Then 400m jog warm down.
Tuesday 20 November 2012
Tuesday Gym
Warmup:
1 * 15 internal shoulder rotations (9kg) on each arm
1 * 15 external shoulder rotations (9kg) on each arm
2 * 15 Glute Bridge
1 * 15 PGM on each leg
1 * 12 Press up and holds (4 seconds *increase*)
2 * 45 seconds single leg balance
Foam Rolling
Main Routine
4 * 15 Single leg squats (32.5 kg *increase*)
4 * 15 Lat lunge (32.5 kg *increase*)
4 * 15 Split Squat (30kg)
4 * 15 Single Arm Bench Press (7.5kg/arm)
4 * 15 Seated narrow row (46kg)
4 * 15 Lateral Pull downs (39kg)
3 * 15 Full range of motion Calf raises (5kg)
2 * 15 Swiss Ball Hamstring curls (55cm swiss ball)
2 * 12 Hanging knee raises
2 * 12 Straight leg ab curls
2 minute jog + foam rolling + stretching to warm down
Monday 19 November 2012
London Mixed Winter League 1
Headed up to London yesterday morning far too early... and the pitches were frozen. Could have had another hour in bed...
Thundering Herd sent 3 triallist teams with an attempt of equal splits across the three and captains attempting to evaluate talent to help with team selection. I was put on the second team of three which meant our first game was against Bear Cavalry, the team that last year completed the double-double (winning tour and nationals for the second year in a row) by winning every tour event.
Game 1: Herd 2 Lose to Bear Cav (6-2)
We took the first point by playing some pretty good vert stack offense. They then started to pull away. With games shortened the score didn't have time to get too run up, but the talent level on Bear Cav was a step above ours. On top of this, with the bear cavalry team essentially being an alumni team, they've all played together for years and years, whereas I had only met some of our players that morning.
Having said all that, we kept getting turns on defense, and employed some tactical defensive changes in order to stop their first look on offense. I got four blocks in one point against my receiver going deep, most of which I set up because I knew the handlers were looking for the shot and I knew I could take my guy in the air. Unfortunately, the bears were also pretty good on defense and kept turning us back, and eventually took the point on a huck when my guy was under. A good performance to start the day though.
Game 2: Herd 2 lose to Scarecrew (11-3)
This game was pretty shambolic. After such a good performance against the bears defensively, we were a little far from our men at times and scarecrew got lucky on a couple of throws that, had we been tight, would have been blocks. On offense, we carried on making the mistakes from the previous games that had kept us on the back foot. Based on the performance, scarecrew were worthy winners, but based on the individual matchups it should not have been that big a points gap.
This performance meant that we bottomed our group of three and went into a round robin with the other two teams that bottomed their group.
Game 3: Herd 2 win vs Shiny Happy Meeple (?-?)
This team was pretty talented on both the men and women front so it was pretty surprising to see them in the bottom bracket. It was a hard fought game and their short give and go strategy was pretty effective. Luckily we kept managing to put the points in and took the game, but it was still pretty tough.
Game 4: Herd 2 lose vs Herd 3 (7-6)
Everyone in this game knew that this was a chance to impress the selection committee. I started a bit iffy but got a shoulder height point saving layout catch block (possibly one of the best defensive plays I've made in a while) and another layout block when it had got to sudden death.
We started the game down and let them score deep too easily. But we kept grinding and after starting starting the game 3-1 down, took the half 6-5. The other team scored and made it sudden death in the shortened game. I streaked deep and there was a throw that was just a little too far for me. The other herd team got the disc moving and I got my second layout block. Unfortunately, we made another offensive mistake and allowed them to take the win.
It's hard playing days like this. It's obviously beneficial from a talent evaluation point of view, but it's tough to play with players who are quite obviously a step beneath me. I see no more than half of our team making the first team for herd.
This day also proved an interesting look at the possible outlook for the mixed season this year.
Notable observations include:
- The creation of Mappa Tassi (sp?) an allstar mixed team with players from clapham, fire and Ka-pow on the guys side and iceni and other great female players on the womens side. They could definitely challenge Bear Cavalry's recent dominance (I don't know whether they met at all during the day), but probably won't be going to Euros as their players probably will be prioritising their open and women's teams.
- Bristol looked strong early on and went undefeated in their group. Their women will be a strong asset coming off their first (I think) trip to Euros.
- Herd seem to be losing their Iceni contingent of women this year, which will be a disappointing and big loss for us as a club. We look to have other talented players coming through but this may be a huge blow with some going to Mappa Tassi and another going to Goats of Destiny (also looking strong this year).
I also played with Ultimate gloves from Lookfly this weekend. I've been looking for a good pair of gloves for ultimate since that one awful rainy, cold training with Kapow when I couldn't catch anything and couldn't dry my hands on my jersey because that was soaking as well. The conditions didn't necessitate gloves (no rain, wasn't too cold) but I decided to trial them in fair weather to get a feel for them before I trial them in bad weather. They were certainly sticky on catches, but I don't think there were any situations when they enabled me to make a catch that otherwise I wouldn't have made. They were fairly warm, but as I already mentioned it wasn't a truly cold day. The only other area I would mention is throwing. I don't think it hindered any of my throws at all. I threw away, but I think that may be a case of not throwing enough at the moment, which will hopefully get better once the trials and trainings start getting more frequent.
Overall, in fair weather, they didn't seem to make any noticeable difference (apart from the warmth) one way or the other. But, like I mentioned before, fair weather isn't what I bought them for so I will reserve final judgement until I've played with them in bad weather.
There were more people wearing ultimate specific gloves this weekend then I've seen before, and I can't help but feel that they may be due a sudden boost in popularity. I remember when I was a student and no-one would be seen dead wearing sports compression tights, and now they are a regular sight in rain and shine. It also helps when SkydMagazine are running very positive product reviews (lookfly, gaia and friction) on them.
Thundering Herd sent 3 triallist teams with an attempt of equal splits across the three and captains attempting to evaluate talent to help with team selection. I was put on the second team of three which meant our first game was against Bear Cavalry, the team that last year completed the double-double (winning tour and nationals for the second year in a row) by winning every tour event.
Game 1: Herd 2 Lose to Bear Cav (6-2)
We took the first point by playing some pretty good vert stack offense. They then started to pull away. With games shortened the score didn't have time to get too run up, but the talent level on Bear Cav was a step above ours. On top of this, with the bear cavalry team essentially being an alumni team, they've all played together for years and years, whereas I had only met some of our players that morning.
Having said all that, we kept getting turns on defense, and employed some tactical defensive changes in order to stop their first look on offense. I got four blocks in one point against my receiver going deep, most of which I set up because I knew the handlers were looking for the shot and I knew I could take my guy in the air. Unfortunately, the bears were also pretty good on defense and kept turning us back, and eventually took the point on a huck when my guy was under. A good performance to start the day though.
Game 2: Herd 2 lose to Scarecrew (11-3)
This game was pretty shambolic. After such a good performance against the bears defensively, we were a little far from our men at times and scarecrew got lucky on a couple of throws that, had we been tight, would have been blocks. On offense, we carried on making the mistakes from the previous games that had kept us on the back foot. Based on the performance, scarecrew were worthy winners, but based on the individual matchups it should not have been that big a points gap.
This performance meant that we bottomed our group of three and went into a round robin with the other two teams that bottomed their group.
Game 3: Herd 2 win vs Shiny Happy Meeple (?-?)
This team was pretty talented on both the men and women front so it was pretty surprising to see them in the bottom bracket. It was a hard fought game and their short give and go strategy was pretty effective. Luckily we kept managing to put the points in and took the game, but it was still pretty tough.
Game 4: Herd 2 lose vs Herd 3 (7-6)
Everyone in this game knew that this was a chance to impress the selection committee. I started a bit iffy but got a shoulder height point saving layout catch block (possibly one of the best defensive plays I've made in a while) and another layout block when it had got to sudden death.
We started the game down and let them score deep too easily. But we kept grinding and after starting starting the game 3-1 down, took the half 6-5. The other team scored and made it sudden death in the shortened game. I streaked deep and there was a throw that was just a little too far for me. The other herd team got the disc moving and I got my second layout block. Unfortunately, we made another offensive mistake and allowed them to take the win.
It's hard playing days like this. It's obviously beneficial from a talent evaluation point of view, but it's tough to play with players who are quite obviously a step beneath me. I see no more than half of our team making the first team for herd.
This day also proved an interesting look at the possible outlook for the mixed season this year.
Notable observations include:
- The creation of Mappa Tassi (sp?) an allstar mixed team with players from clapham, fire and Ka-pow on the guys side and iceni and other great female players on the womens side. They could definitely challenge Bear Cavalry's recent dominance (I don't know whether they met at all during the day), but probably won't be going to Euros as their players probably will be prioritising their open and women's teams.
- Bristol looked strong early on and went undefeated in their group. Their women will be a strong asset coming off their first (I think) trip to Euros.
- Herd seem to be losing their Iceni contingent of women this year, which will be a disappointing and big loss for us as a club. We look to have other talented players coming through but this may be a huge blow with some going to Mappa Tassi and another going to Goats of Destiny (also looking strong this year).
I also played with Ultimate gloves from Lookfly this weekend. I've been looking for a good pair of gloves for ultimate since that one awful rainy, cold training with Kapow when I couldn't catch anything and couldn't dry my hands on my jersey because that was soaking as well. The conditions didn't necessitate gloves (no rain, wasn't too cold) but I decided to trial them in fair weather to get a feel for them before I trial them in bad weather. They were certainly sticky on catches, but I don't think there were any situations when they enabled me to make a catch that otherwise I wouldn't have made. They were fairly warm, but as I already mentioned it wasn't a truly cold day. The only other area I would mention is throwing. I don't think it hindered any of my throws at all. I threw away, but I think that may be a case of not throwing enough at the moment, which will hopefully get better once the trials and trainings start getting more frequent.
Overall, in fair weather, they didn't seem to make any noticeable difference (apart from the warmth) one way or the other. But, like I mentioned before, fair weather isn't what I bought them for so I will reserve final judgement until I've played with them in bad weather.
There were more people wearing ultimate specific gloves this weekend then I've seen before, and I can't help but feel that they may be due a sudden boost in popularity. I remember when I was a student and no-one would be seen dead wearing sports compression tights, and now they are a regular sight in rain and shine. It also helps when SkydMagazine are running very positive product reviews (lookfly, gaia and friction) on them.
Friday 16 November 2012
Friday Gym
5 minute run + stretching + foam rolling to warm up
3 * 10 pull ups
3 * 10 push ups with toes on 55cm swiss ball
3 * 10 sit ups with 10kg medicine ball on chest
3 * 10 lunges (30kg)
1 * 10 chest press (41kg)
3 * 10 chest press (50kg) (rack wasn't free so couldn't do squats or bench press)
3 * 10 hanging leg raises (piked legs)
3 * 10 lat pull downs (50kg *increase*)
warm down
3 * 10 pull ups
3 * 10 push ups with toes on 55cm swiss ball
3 * 10 sit ups with 10kg medicine ball on chest
3 * 10 lunges (30kg)
1 * 10 chest press (41kg)
3 * 10 chest press (50kg) (rack wasn't free so couldn't do squats or bench press)
3 * 10 hanging leg raises (piked legs)
3 * 10 lat pull downs (50kg *increase*)
warm down
Thursday 15 November 2012
Yoga today
Went to Yoga after missing it for 3 weeks due to Staff conference, illness and then leave.
Was good to get back to it, apparently they had been concentrating on hips for the past three weeks and were doing it again this week, which may have explained why I found it a little more difficult than usual.
Some good new poses this week. Overall a pretty good session and made my muscles feel a little looser than they had been after yesterday's track session.
Was good to get back to it, apparently they had been concentrating on hips for the past three weeks and were doing it again this week, which may have explained why I found it a little more difficult than usual.
Some good new poses this week. Overall a pretty good session and made my muscles feel a little looser than they had been after yesterday's track session.
Wednesday night track
Cold night, but a good session last night.
Easy-ish session to get back into if after 3 weeks, focussing on cutting (accelerating out of a turn), top speed and decreasing recovery time. I was also wearing my wrist weights (1 lb each arm) to increase the work in my upper body.
Started with a 400m warm up with stretching.
Main exercise:
On the 110m straight, starting at the 100m start mark facing the 110m start mark.
Sprint 10m -> turn -> sprint 20m -> turn -> sprint 10m -> turn -> sprint 100m
Rest 3 minutes
After the 4th set I reduced the rest to 2 minutes then after another 2 sets I reduced the rest to 1 minute 30 and did one more set. So it was:
Exercise - Rest (3 mins) - Exercise - Rest (3 mins) - Exercise - Rest (3 mins) - Exercise - Rest (2 mins) - Exercise - Rest (2 mins) - Exercise - Rest (1 min 30s) - Exercise
I only did this once through then rested for 5 minutes followed by a warm down.
Next week I will make it tougher. Going to continue to wear my wrist weights as well.
Easy-ish session to get back into if after 3 weeks, focussing on cutting (accelerating out of a turn), top speed and decreasing recovery time. I was also wearing my wrist weights (1 lb each arm) to increase the work in my upper body.
Started with a 400m warm up with stretching.
Main exercise:
On the 110m straight, starting at the 100m start mark facing the 110m start mark.
Sprint 10m -> turn -> sprint 20m -> turn -> sprint 10m -> turn -> sprint 100m
Rest 3 minutes
After the 4th set I reduced the rest to 2 minutes then after another 2 sets I reduced the rest to 1 minute 30 and did one more set. So it was:
Exercise - Rest (3 mins) - Exercise - Rest (3 mins) - Exercise - Rest (3 mins) - Exercise - Rest (2 mins) - Exercise - Rest (2 mins) - Exercise - Rest (1 min 30s) - Exercise
I only did this once through then rested for 5 minutes followed by a warm down.
Next week I will make it tougher. Going to continue to wear my wrist weights as well.
Tuesday 13 November 2012
Tuesday Gym
Gym at lunch today
Warmup
1 * 15 internal shoulder rotations (9kg) on each arm
1 * 15 external shoulder rotations (9kg) on each arm
2 * 15 Glute Bridge
1 * 15 PGM on each leg
1 * 12 Press up and holds (3 seconds)
2 * 45 seconds single leg balance
Foam Rolling
Main Routine
4 * 15 Single leg squats (30kg)
4 * 15 Lat lunge (30kg)
4 * 15 Split Squat (30kg)
4 * 15 Single Arm Bench Press (7.5kg/arm)
4 * 15 Seated narrow row (46kg *increase*)
3 * 15 Full range of motion Calf raises (5kg)
2 * 15 Swiss Ball Hamstring curls (55cm swiss ball)
2 * 12 Hanging knee raises
2 * 12 Straight leg ab curls
Foam rolling to warm down
Accidentally missed the Lat pulldowns... oops. Will make up for it with some on Friday with my other routine.
Sunday 11 November 2012
Sunday Run and the coming week
Didn't want to go the whole weekend without doing anything, as I've not been doing so much this last two weeks.
Went for a 2.2 mile run. Didn't time it as my watch ran out of batteries, but Anna said she thought I was gone for around 15 minutes. EDIT: Forgot to mention that I was wearing my wrist weights for my run. Gonna get back into wearing them and will try them at track for the first time this week I think.
Onto a new week.
3 miles cycling per day
Monday: Maybe indoors
Tuesday: Gym (GB Routine)
Wednesday: Track
Thursday: Yoga
Friday: Gym (Classic routine)
Saturday: Off
Sunday: Mixed Winter League
Went for a 2.2 mile run. Didn't time it as my watch ran out of batteries, but Anna said she thought I was gone for around 15 minutes. EDIT: Forgot to mention that I was wearing my wrist weights for my run. Gonna get back into wearing them and will try them at track for the first time this week I think.
Onto a new week.
3 miles cycling per day
Monday: Maybe indoors
Tuesday: Gym (GB Routine)
Wednesday: Track
Thursday: Yoga
Friday: Gym (Classic routine)
Saturday: Off
Sunday: Mixed Winter League
Friday 9 November 2012
Friday Gym + GB Open Beach Selection
Unfortunately I didn't get selected for the GB Open Beach team going to the European Beach Championships in Spain next year.
I wish them the best of luck and it looks like it should be a good team, but I'd be lying if I said I was really disappointed.
Firstly, it looks expensive. I would have been happy to pay for the Championships themselves, but they will be using Paganello as the final trial. So they're expecting people who aren't even guaranteed to make the team in the end, to get to Italy and participate in (what is in my experience) a hugely expensive tournament. Not only that, I appreciate that their Strength and Conditioning program is made by a professional coach, but apparently the £10 I paid was only a downpayment and it would be £75 total (forget that). Plus kit.
Secondly, beach ultimate is essentially a bit of fun for me. In my opinion, the big tournament this year is European Club Championships, not the European Beach Championships and I'd much rather be putting in the time for Ka-Pow!
I hope this doesn't come across as bitterness, I honestly was happy with getting through the paper application process and went into the trials to put in a good showing of my abilities with the aim to make the team (which unfortunately was slightly hampered by my illness the week beforehand). The captains gave me some acceptable reasons why I wasn't selected, one of which I had noticed myself at the weekend, and they did have a talented group of players to choose from. I'm disappointed with not getting selected, but as stated above, I am still looking forward to putting in the time to be a good player for Ka-Pow! with the aim on qualifying for European clubs this year and World clubs next year.
Anyway, on to today's gym session. I put the different exercises from the GB beach routine into one as I had a longer time in the gym today. I think from now on, I will do that for one routine and go back to my old routine for my second session.
Today's session:
Warmup
5 minute run
1 * 15 internal shoulder rotations (9kg) on each arm
1 * 15 external shoulder rotations (9kg) on each arm
2 * 15 Glute Bridge
1 * 15 PGM on each leg
1 * 12 Press up and holds (3 seconds)
2 * 30 seconds single leg balance
Foam Rolling
Main Routine
4 * 15 Single leg squats (30kg *increase*)
4 * 15 Lat lunge (30kg *increase*)
4 * 15 Split Squat (30kg)
4 * 15 Single Arm Bench Press (7.5kg/arm)
4 * 15 Seated narrow row (41kg *increase*)
4 * 15 Lateral Pulldown (32kg)
3 * 15 Full range of motion Calf raises (5kg)
2 * 15 Swiss Ball Hamstring curls (55cm swiss ball)
2 * 12 Hanging knee raises
2 * 12 Straight leg ab curls
Foam rolling to warm down
May do some fitness this weekend, but will be back into fitness properly from next week.
Next weekend is Mixed winter league with the Herd. It's part of the trial process and it will be interesting to see what happens with the mixed scene this year with rumours of new teams being formed, and without the GB teams the top level talent might play the mixed tour again this year. I believe that Nationals will still be Open/Womens and Mixed on the same weekend again so they will mostly go to their open clubs for that (to qualify for European clubs), but the tour season could be more competitive than the last two years.
I wish them the best of luck and it looks like it should be a good team, but I'd be lying if I said I was really disappointed.
Firstly, it looks expensive. I would have been happy to pay for the Championships themselves, but they will be using Paganello as the final trial. So they're expecting people who aren't even guaranteed to make the team in the end, to get to Italy and participate in (what is in my experience) a hugely expensive tournament. Not only that, I appreciate that their Strength and Conditioning program is made by a professional coach, but apparently the £10 I paid was only a downpayment and it would be £75 total (forget that). Plus kit.
Secondly, beach ultimate is essentially a bit of fun for me. In my opinion, the big tournament this year is European Club Championships, not the European Beach Championships and I'd much rather be putting in the time for Ka-Pow!
I hope this doesn't come across as bitterness, I honestly was happy with getting through the paper application process and went into the trials to put in a good showing of my abilities with the aim to make the team (which unfortunately was slightly hampered by my illness the week beforehand). The captains gave me some acceptable reasons why I wasn't selected, one of which I had noticed myself at the weekend, and they did have a talented group of players to choose from. I'm disappointed with not getting selected, but as stated above, I am still looking forward to putting in the time to be a good player for Ka-Pow! with the aim on qualifying for European clubs this year and World clubs next year.
Anyway, on to today's gym session. I put the different exercises from the GB beach routine into one as I had a longer time in the gym today. I think from now on, I will do that for one routine and go back to my old routine for my second session.
Today's session:
Warmup
5 minute run
1 * 15 internal shoulder rotations (9kg) on each arm
1 * 15 external shoulder rotations (9kg) on each arm
2 * 15 Glute Bridge
1 * 15 PGM on each leg
1 * 12 Press up and holds (3 seconds)
2 * 30 seconds single leg balance
Foam Rolling
Main Routine
4 * 15 Single leg squats (30kg *increase*)
4 * 15 Lat lunge (30kg *increase*)
4 * 15 Split Squat (30kg)
4 * 15 Single Arm Bench Press (7.5kg/arm)
4 * 15 Seated narrow row (41kg *increase*)
4 * 15 Lateral Pulldown (32kg)
3 * 15 Full range of motion Calf raises (5kg)
2 * 15 Swiss Ball Hamstring curls (55cm swiss ball)
2 * 12 Hanging knee raises
2 * 12 Straight leg ab curls
Foam rolling to warm down
May do some fitness this weekend, but will be back into fitness properly from next week.
Next weekend is Mixed winter league with the Herd. It's part of the trial process and it will be interesting to see what happens with the mixed scene this year with rumours of new teams being formed, and without the GB teams the top level talent might play the mixed tour again this year. I believe that Nationals will still be Open/Womens and Mixed on the same weekend again so they will mostly go to their open clubs for that (to qualify for European clubs), but the tour season could be more competitive than the last two years.
Sunday 4 November 2012
The week now finished...
I was ill for the entire week, and didn't hardly leave the flat.
Unfortunately, this meant I didn't do any fitness during the week.
Even more unfortunately, this weekend was GB Open Beach trials, started with a fitness test in the cold and not great field conditions.
The fitness test was made up of two parts. First was a test of change of direction speed and the second was called the death drill:
6 cones set up 5m apart, start at cone 1 and the idea is 30 seconds to shuttle between the cones (1st cone, back, 2nd cone, back, 3rd cone, back, etc) then 35 seconds rest done 6 times.
They would measure your finishing position at the end of each 30 seconds of running.
The death drill sucked...
I felt so bad after it had finished, my chest which had been feeling crap all week was on fire.
I took a little time to myself though and was able to complete the session.
It was mostly controlled games (7 on 7, 5 on 5 with 5 pulls each, 5 on 5), as well as learning the first set of offensive plays and a couple of drills.
Today, we turned up and it had been raining overnight and the fields, which weren't great yesterday to start with and then we churned them up more, were waterlogged and pretty awful.
We did one break mark drill, then 5 pull games, then a break, then regular games.
The session wasn't as bad as it could have been considering the conditions, but everyone was pretty wet and cold by the end of it.
Will ease myself back in this week as yesterday's fitness test didn't do wonders for my recovery from illness.
Unfortunately, this meant I didn't do any fitness during the week.
Even more unfortunately, this weekend was GB Open Beach trials, started with a fitness test in the cold and not great field conditions.
The fitness test was made up of two parts. First was a test of change of direction speed and the second was called the death drill:
6 cones set up 5m apart, start at cone 1 and the idea is 30 seconds to shuttle between the cones (1st cone, back, 2nd cone, back, 3rd cone, back, etc) then 35 seconds rest done 6 times.
They would measure your finishing position at the end of each 30 seconds of running.
The death drill sucked...
I felt so bad after it had finished, my chest which had been feeling crap all week was on fire.
I took a little time to myself though and was able to complete the session.
It was mostly controlled games (7 on 7, 5 on 5 with 5 pulls each, 5 on 5), as well as learning the first set of offensive plays and a couple of drills.
Today, we turned up and it had been raining overnight and the fields, which weren't great yesterday to start with and then we churned them up more, were waterlogged and pretty awful.
We did one break mark drill, then 5 pull games, then a break, then regular games.
The session wasn't as bad as it could have been considering the conditions, but everyone was pretty wet and cold by the end of it.
Will ease myself back in this week as yesterday's fitness test didn't do wonders for my recovery from illness.
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