Headed down to the gym over lunch again today to do the second session of the GB Open Beach weights fitness program. It's pretty similar to the first session but a few exercises have changed between the two. I upped the weights on most of the exercises today:
Warm up:
1 * 15 internal shoulder rotations (9kg *increase*) on each arm
1 * 15 external shoulder rotations (9kg *increase*) on each arm
2 * 15 Glute bridges
1 * 15 PGM on each leg
1 * 12 Press up and hold (3s hold when down)
1 * 30s single leg balance on each leg
Main workout:
4 * 15 Single leg squats (25kg *increase*) with 10 body weight squats in between
4 * 15 Split squats (body weight whilst I work out the range of motion) (instead of Lat Lunges from session 1)
4 * 15 Lat pull down (32kg) (instead of Single Arm Dumbell Bench Press from session 1)
4 * 15 Seated Narrow Row (41kg *increase*)
3 * 15 calf raise (Full range of motion) (2.5kg dumbells in each hand *increase*)
2 * 15 Swiss Ball Hamstring curls
2 * 12 straight leg ab curls (instead of Hanging Knee raises from session 1)
Foam rolling and stretching to warm down
Interestingly, I found the Full range of motion calf raises with the added weight to be the hardest. The dumbells weren't heavy in my hands but they affected my balance a lot whilst doing that exercise.
Again, I found the GB session worked mostly the same muscles as my routine, but I liked that it has more variation and works more muscles on top of those worked in mine. Some of the exercises from mine I still prefer, I just didn't have to add them on to the end of my workout today as my lunch break wasn't long enough.
Got a good weekend to look forward to now:
Herd AGM and end of season social on Saturday and NFL in London Fan Rally in Trafalgar Square on Saturday and watching the New England Patriots take on the St Louis Rams at Wembley Stadium on Sunday!
Friday, 26 October 2012
Wednesday, 24 October 2012
Wednesday night Track
400m warmup then stretch
was feeling a bit stiff in my legs so I didn't do too long a session
On the straight
4 * 10m sprint-turn-10m sprint-turn-50m sprint-50m jog-turn-10m sprint-turn-10m sprint-turn-50m sprint-50m jog (1 minute rest in between each)
2 * 100m sprint-walk back-100m sprint-jog back-100m sprint-run back-100m sprint
400m warm down and stretch
Won't be doing any fitness tomorrow as I will be leaving early/getting home late because I will be at my company's annual conference.
Then gym Friday.
Thundering Herd's AGM and end of season social is this weekend. (2 weekends in a row with ultimate end of season social)
was feeling a bit stiff in my legs so I didn't do too long a session
On the straight
4 * 10m sprint-turn-10m sprint-turn-50m sprint-50m jog-turn-10m sprint-turn-10m sprint-turn-50m sprint-50m jog (1 minute rest in between each)
2 * 100m sprint-walk back-100m sprint-jog back-100m sprint-run back-100m sprint
400m warm down and stretch
Won't be doing any fitness tomorrow as I will be leaving early/getting home late because I will be at my company's annual conference.
Then gym Friday.
Thundering Herd's AGM and end of season social is this weekend. (2 weekends in a row with ultimate end of season social)
Tuesday, 23 October 2012
Monday Night Indoors and Tuesday Gym
Headed to indoors again last night.
The warm up was good and then we did drills, ten pull games focusing on zone defense and then regular games.
Since I won't be playing club indoors with Disconduct I'm using the training sessions to get game (-like) practice and to work on the fundementals of the transferrable skills for outdoors (the real sport). So my focus last night was on a strong mark on the disc, putting in a strong aerial presence when the disc went up and throwing good choices and good discs. In the first drill we were running a handler weave pattern that I used to make good turns/cuts and throw the continuation pass before the cutter had completed his turn, a skill which is part of the Ka-Pow offense.
Went up for a big grab in one of the last points and had my legs taken from under me. Got the grab and didn't call the foul as could throw the assist from lying on the floor but did go off with a dead leg afterwards.
Still had a dead leg all of today, but did go to the gym today over lunch.
Did the GB Open Beach weights session for the first time today. It's a good set of exercises. I don't claim to be an expert but there were a couple of things that surprised me and I thought I might have done differently:
- The warmup featured no cardio (running/cycling/whatever) at all, which I found to be a bit strange. Instead it focussed on warming up arms and upper body, core and specific leg muscles and joints.
- The first part of the program features a prescribed session of cardio to do each week. It seems like it's going to take ages and be easy. I understand that they want everyone to start at the same base level, but considering everyone on the list has just come off a full season of Ultimate and training, I would have expected them to be content with the base level of fitness of all participants. My theory behind starting track (and sprints) early was that if I started with easy sprints and built them up then I would be training at full speed (and increasing my top speed) early and it would become easier. Training at less than 100% isn't conducive to the movements found in ultimate, which is why I didn't feel like I was gaining anything from Herd's prescribed weekly 3 mile run in their pre-season training regimen. Admittedly, it does ramp up the speed pretty well after a while, but I'd prefer to be doing sprints than running at 70% for a prescribed amount of time, even with the season months away.
- I haven't seen the 3rd or 4th part of the program yet, but program 2 on first look seems pretty similar to program 1. I liked the program I did, and most of the exercises in my program have similar exercises feature on the GB program, but I don't like them as much. Will be working in my exercises when I have time and ramping up the weights on the GB exercises quickly. The loads on each exercise weren't prescribed in the regimen so there was a bit of experimentation with good starting points and I started slow for the first session as I still had a dead leg from last night and didn't want to go in too hard with exercises I had only seen on a video (most I haven't done before).
Having said that, there was plenty I enjoyed about the GB regime. It's more varied than my program and is very prescribed, and it's obvious a lot of thought and research has gone into it. I also thought that some of the exercises worked some areas of my body that, whilst they haven't been ignored, they've never been focussed on, so it's probably good to get in some work on them. I also liked the higher number of sets and reps on some of the exercises.
I don't know how private the workouts are supposed to be, so this is just between you and me, internet...
Here's the GB workout it did:
Warmup:
1 * 15 internal shoulder rotations (7kg) on each arm
1 * 15 external shoulder rotations (7kg) on each arm
2 * 15 Glute bridges
1 * 15 PGM
1 * 12 Press up and hold (3s hold when down)
1 * 30s single leg balance on each leg
Main workout:
4 * 15 Single leg squats (20kg) with 10 body weight squats in between
4 * 15 Lat Lunges (25kg)
4 * 15 Single Arm Dumbell Bench Press (7.5kg / arm) (I prefer barbell bench press, but like doing more sets and reps)
4 * 15 Seated Narrow Row (36kg)
3 * 15 calf raise (Full range of motion)
2 * 15 Swiss Ball Hamstring curls
2 * 12 Hanging Knee raises (I prefer pull ups and prefer doing more sets and lower reps)
I then added in double leg squats as I had time after I finished.
4 * 15 double leg squats (50kg) (I like the higher number of reps and sets)
I then warmed down with a 2 minute jog and some foam rolling.
I will continue the weights sessions prescribed by GB, and mix in exercises from my own program, trying to do all the exercises from both regimes during the week.
I will also continue my 3 miles a day cycling for cardio (which is how I get to/from work anyway) and Yoga and track. Will work in the GB cardio routines into the track work and will count the cycling for the other cardio session. Then everything else is for extra fun.
The warm up was good and then we did drills, ten pull games focusing on zone defense and then regular games.
Since I won't be playing club indoors with Disconduct I'm using the training sessions to get game (-like) practice and to work on the fundementals of the transferrable skills for outdoors (the real sport). So my focus last night was on a strong mark on the disc, putting in a strong aerial presence when the disc went up and throwing good choices and good discs. In the first drill we were running a handler weave pattern that I used to make good turns/cuts and throw the continuation pass before the cutter had completed his turn, a skill which is part of the Ka-Pow offense.
Went up for a big grab in one of the last points and had my legs taken from under me. Got the grab and didn't call the foul as could throw the assist from lying on the floor but did go off with a dead leg afterwards.
Still had a dead leg all of today, but did go to the gym today over lunch.
Did the GB Open Beach weights session for the first time today. It's a good set of exercises. I don't claim to be an expert but there were a couple of things that surprised me and I thought I might have done differently:
- The warmup featured no cardio (running/cycling/whatever) at all, which I found to be a bit strange. Instead it focussed on warming up arms and upper body, core and specific leg muscles and joints.
- The first part of the program features a prescribed session of cardio to do each week. It seems like it's going to take ages and be easy. I understand that they want everyone to start at the same base level, but considering everyone on the list has just come off a full season of Ultimate and training, I would have expected them to be content with the base level of fitness of all participants. My theory behind starting track (and sprints) early was that if I started with easy sprints and built them up then I would be training at full speed (and increasing my top speed) early and it would become easier. Training at less than 100% isn't conducive to the movements found in ultimate, which is why I didn't feel like I was gaining anything from Herd's prescribed weekly 3 mile run in their pre-season training regimen. Admittedly, it does ramp up the speed pretty well after a while, but I'd prefer to be doing sprints than running at 70% for a prescribed amount of time, even with the season months away.
- I haven't seen the 3rd or 4th part of the program yet, but program 2 on first look seems pretty similar to program 1. I liked the program I did, and most of the exercises in my program have similar exercises feature on the GB program, but I don't like them as much. Will be working in my exercises when I have time and ramping up the weights on the GB exercises quickly. The loads on each exercise weren't prescribed in the regimen so there was a bit of experimentation with good starting points and I started slow for the first session as I still had a dead leg from last night and didn't want to go in too hard with exercises I had only seen on a video (most I haven't done before).
Having said that, there was plenty I enjoyed about the GB regime. It's more varied than my program and is very prescribed, and it's obvious a lot of thought and research has gone into it. I also thought that some of the exercises worked some areas of my body that, whilst they haven't been ignored, they've never been focussed on, so it's probably good to get in some work on them. I also liked the higher number of sets and reps on some of the exercises.
I don't know how private the workouts are supposed to be, so this is just between you and me, internet...
Here's the GB workout it did:
Warmup:
1 * 15 internal shoulder rotations (7kg) on each arm
1 * 15 external shoulder rotations (7kg) on each arm
2 * 15 Glute bridges
1 * 15 PGM
1 * 12 Press up and hold (3s hold when down)
1 * 30s single leg balance on each leg
Main workout:
4 * 15 Single leg squats (20kg) with 10 body weight squats in between
4 * 15 Lat Lunges (25kg)
4 * 15 Single Arm Dumbell Bench Press (7.5kg / arm) (I prefer barbell bench press, but like doing more sets and reps)
4 * 15 Seated Narrow Row (36kg)
3 * 15 calf raise (Full range of motion)
2 * 15 Swiss Ball Hamstring curls
2 * 12 Hanging Knee raises (I prefer pull ups and prefer doing more sets and lower reps)
I then added in double leg squats as I had time after I finished.
4 * 15 double leg squats (50kg) (I like the higher number of reps and sets)
I then warmed down with a 2 minute jog and some foam rolling.
I will continue the weights sessions prescribed by GB, and mix in exercises from my own program, trying to do all the exercises from both regimes during the week.
I will also continue my 3 miles a day cycling for cardio (which is how I get to/from work anyway) and Yoga and track. Will work in the GB cardio routines into the track work and will count the cycling for the other cardio session. Then everything else is for extra fun.
Monday, 22 October 2012
Ka-Pow! End of Season social!
Headed into London (then out of London to Maggers' house) for the Ka-Pow! end of season social.
Started with some Micro Machines on his Mega Drive, which, as it turns out, I'm pretty good at.
Then when everyone had turned up, we moved on to the End of Season awards.
The Awards (inspired by our trip to Belgium for Tom's Tourney) were personalised bottles of Leffe:
Most Valuable Player was won by Dave Tyler, and his award was graciously accepted by Pichler as DT wasn't there.
Most Improved Player was won by Timmy
Most Spirited Player was won by Si Dathan
Ryu of the year (or Most Dedicated Player) was won by Maggers for his sustained attendance despite being unable to play for most of the year through injury.
The Smatt's Blog Media Campaign of the Year Award went to this blog. It was nice of Pichler to get me a beer for this. He mentioned that people have spoken to him about it at tournaments, which means they must read it... who knew!
EDIT: Almost forgot... for services to Ka-Pow! ultimate, Pichler was awarded a hoody with his idol Ryu emblazoned on the back!
After that we headed to Clapham for a bit of Inferno's action!
I also got a sneaky peek at the list of trialists for next year. Should be great competition at the trials and a great second year for Ka-Pow!
Started with some Micro Machines on his Mega Drive, which, as it turns out, I'm pretty good at.
Then when everyone had turned up, we moved on to the End of Season awards.
The Awards (inspired by our trip to Belgium for Tom's Tourney) were personalised bottles of Leffe:
Most Valuable Player was won by Dave Tyler, and his award was graciously accepted by Pichler as DT wasn't there.
Most Improved Player was won by Timmy
Most Spirited Player was won by Si Dathan
Ryu of the year (or Most Dedicated Player) was won by Maggers for his sustained attendance despite being unable to play for most of the year through injury.
The Smatt's Blog Media Campaign of the Year Award went to this blog. It was nice of Pichler to get me a beer for this. He mentioned that people have spoken to him about it at tournaments, which means they must read it... who knew!
EDIT: Almost forgot... for services to Ka-Pow! ultimate, Pichler was awarded a hoody with his idol Ryu emblazoned on the back!
"Ryu lives only for the fight and seeks opponents stronger than himself. He fights using the art of Ansatsuken as taught to him by his master, Gouken.
Ever working to improve on the techniques learned from his master, Ryu is the hardest training Street Fighter of all."
A message that all Ka-Pow! players strive to live by!
After that we headed to Clapham for a bit of Inferno's action!
I also got a sneaky peek at the list of trialists for next year. Should be great competition at the trials and a great second year for Ka-Pow!
Friday, 19 October 2012
All the small things...
Over the two and a half year's I've been out of University, I've developed some habits which I think help my fitness despite my job involving 9 to 5 sitting at a desk.
Getting up from my desk at least once an hour, usually more to keep myself moving
Keeping myself well hydrated all day by always having a cup of water on my desk in front of me
Stretching any areas of my body which feel stiff or strained whilst sat at my desk
Walking up the stairs in the office instead of taking the lift, and taking the stairs 2 at a time
Excluding the 50 minute train journey I have to take every day, I avoid public transport when I can, and cycle and walk to and from the train station as much as possible. When forced to take public transport, I will take the tube station stairs two at a time rather than use lifts and escalators.
I never eat junk food for lunch any more
I have my psych up playlist on repeat at work the day before a tournament and for the hours before practices
If anyone has any daily bits that they like to do which are small things but make a difference, share!
Getting up from my desk at least once an hour, usually more to keep myself moving
Keeping myself well hydrated all day by always having a cup of water on my desk in front of me
Stretching any areas of my body which feel stiff or strained whilst sat at my desk
Walking up the stairs in the office instead of taking the lift, and taking the stairs 2 at a time
Excluding the 50 minute train journey I have to take every day, I avoid public transport when I can, and cycle and walk to and from the train station as much as possible. When forced to take public transport, I will take the tube station stairs two at a time rather than use lifts and escalators.
I never eat junk food for lunch any more
I have my psych up playlist on repeat at work the day before a tournament and for the hours before practices
If anyone has any daily bits that they like to do which are small things but make a difference, share!
Friday Gym
Wanted to put in a good session today, but the squat rack was in use for the entire time I was at the gym... Substituted some other stuff instead and was still a good session.
5 minute run + stretching + foam rolling to warm up
3 * 10 press ups with toes balanced 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 pull ups
3 * 5 hanging leg raises (tucking knees) + 5 hanging leg raises (legs straight/pike)
2 mins 30s rowing machine highest resistance
Warm down
Ka-Pow! end of season social tomorrow! Gonna be epic!
5 minute run + stretching + foam rolling to warm up
3 * 10 press ups with toes balanced 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 pull ups
3 * 5 hanging leg raises (tucking knees) + 5 hanging leg raises (legs straight/pike)
2 mins 30s rowing machine highest resistance
Warm down
Ka-Pow! end of season social tomorrow! Gonna be epic!
Thursday, 18 October 2012
Thursday Yoga
Good yoga session today. For once I was one of the most flexible during some of the poses. We worked the groin area quite a lot which I have quite a bit of flexibility in. But then some of the other poses were focussing on hamstrings which I have pretty bad flexibility in. Still it's all good for me and I can feeling it working during the sessions and on a week to week basis. Haven't felt as much overall benefit as the gym and track but I wonder if it's just because it's kind of working with the other fitness I'm doing.
Will head to the gym tomorrow and may do my rescheduled track session during the day on Saturday before heading to the Ka-Pow end of season social, agm and classic video games tournament.
Rumour is, if you beat Pichler best two out of three in Street Fighter then you gain his special power of being a longer human being than everyone else.
Will head to the gym tomorrow and may do my rescheduled track session during the day on Saturday before heading to the Ka-Pow end of season social, agm and classic video games tournament.
Rumour is, if you beat Pichler best two out of three in Street Fighter then you gain his special power of being a longer human being than everyone else.
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