The Kapow track routine has changed to a Fartlek session for the next few weeks. Got it done last night:
400m warmup plus full stretching routine
4*
20s @ 50-60%, 10s @ 85-90%, 30s @50-60%, 15s @ 85-90%, 30s @50-60%, 15s @ 85-90%, 20s @ 50-60%, 10s @ 85-90% + 5 minutes off
400m warmdown plus full stretching routine
Then had Yoga today at lunch. Good poses in this session with lots of cross legged groin and hamstring stretching. Also did quite a lot with wide legged poses and finished with bridge poses as well. I never find Yoga tiring as there's not much in terms of physical exertion, especially in comparison to the Gym, track and training, but the strain and stretching always makes my muscles feel looser and fresher.
Gym again tomorrow, then a weekend of Ultimate!
Thursday, 28 February 2013
Tuesday, 26 February 2013
Tuesday Gym
Wanted to come back strong after a week "off". Started good with a good series of pull up sets and continued throughout with a couple of increases to weights. Felt really good and by the end I could feel my muscles shaking in the last exercises, which just happened to be the loaded press ups! Really enjoying the Kapow! routine.
Warm up:
1 * 15 Internal Shoulder rotations (7kg) - per arm
1 * 15 External Shoulder rotations (7kg) - per arm
2 * 15 Single leg raised Glute Bridge - per leg
1 * 12 Press up holds (4 seconds)
1 * 12 Body weight squats
Main routine:
3 * 8 Squats (70kg *increase*)
3 * 8 Split squats (52.5kg *increase*) - per leg
3 * 8 Lateral Step ups (12kg) - per leg
3 * 8 Standing Dumbell Push Press (2 x 10kg)
3 * 8 Seated row (55kg *increase*)
4 * Max Pull ups (14, 14, 11, 9)
3 * 8 Single Leg Swiss Ball Hamstring curls (55cm swiss ball)
4 * 30s Dynamic Plank
4 * Max weighted press ups (10kg) (24, 20, 16, 17)
Warm down:
Hip abductor stretching
Hamstring stretching
Hip flexors stretching
Foam rolling
Track tomorrow.
Warm up:
1 * 15 Internal Shoulder rotations (7kg) - per arm
1 * 15 External Shoulder rotations (7kg) - per arm
2 * 15 Single leg raised Glute Bridge - per leg
1 * 12 Press up holds (4 seconds)
1 * 12 Body weight squats
Main routine:
3 * 8 Squats (70kg *increase*)
3 * 8 Split squats (52.5kg *increase*) - per leg
3 * 8 Lateral Step ups (12kg) - per leg
3 * 8 Standing Dumbell Push Press (2 x 10kg)
3 * 8 Seated row (55kg *increase*)
4 * Max Pull ups (14, 14, 11, 9)
3 * 8 Single Leg Swiss Ball Hamstring curls (55cm swiss ball)
4 * 30s Dynamic Plank
4 * Max weighted press ups (10kg) (24, 20, 16, 17)
Warm down:
Hip abductor stretching
Hamstring stretching
Hip flexors stretching
Foam rolling
Track tomorrow.
Sunday, 24 February 2013
Sunday track
Today was the last day of an off/slow week for fitness, and I was sitting on my sofa watching the six nations, noting the snow falling outside my flat and feeling tired from a great 3 day holiday in Amsterdam. How easy it would have been to finish this week with another day of no fitness.
Instead, I got on my sports kit and headed to the track.
This week the Kapow track regime was still top speed sprints, before it moved to Fartlek sessions from next week, but changed from the previous weeks' sessions.
6 * 50m sprints with 3 minutes rest between.
Had a 400m warmup and warmdown with proper stretching and muscle rolling either side of it.
Back to a full week this week, Gym on Tuesday and Friday, track on Wednesday night and Yoga on Thursday with Kapow training Saturday and Herd training Sunday.
Also, will be cycling 5 miles each weekday from now on, instead of 3 miles. Will be logging weekly cycling total mileage from now rather than daily/whenever I can.
Week (18th Feb-24th Feb): 13 miles cycling
Incidentally, my holiday was in Amsterdam and in a great surprise when I got home, I will be (hopefully) heading back to Amsterdam in June for the second time this year (and the second time in my life) for the awesome Windmill Windup tournament with Kapow!
Instead, I got on my sports kit and headed to the track.
This week the Kapow track regime was still top speed sprints, before it moved to Fartlek sessions from next week, but changed from the previous weeks' sessions.
6 * 50m sprints with 3 minutes rest between.
Had a 400m warmup and warmdown with proper stretching and muscle rolling either side of it.
Back to a full week this week, Gym on Tuesday and Friday, track on Wednesday night and Yoga on Thursday with Kapow training Saturday and Herd training Sunday.
Also, will be cycling 5 miles each weekday from now on, instead of 3 miles. Will be logging weekly cycling total mileage from now rather than daily/whenever I can.
Week (18th Feb-24th Feb): 13 miles cycling
Incidentally, my holiday was in Amsterdam and in a great surprise when I got home, I will be (hopefully) heading back to Amsterdam in June for the second time this year (and the second time in my life) for the awesome Windmill Windup tournament with Kapow!
@windmillwindup you just never receive handwritten letters these days…unless they're really special #can'twait twitter.com/KaPowUltimate/…
— Ka-Pow! (@KaPowUltimate) February 21, 2013
Wednesday, 20 February 2013
This week
Couple of things this week mean that it's a lighter than usual week for fitness.
Over the weekend I played indoors (boo I know). Had a fantastic time seeing a group of friends who I don't see very often (and one who was over from Canada) and the best part was definitely hanging out with them, rather than playing Ultimate. I played well, and there's nothing like playing indoors to give me a confidence boost. I completed 100% of my passes, made huge grabs over people, got tons of score, through a huge variety of throws and got loads of Ds and 2 layout blocks. But it doesn't half leave you sore. Friction burns, bruised knees and (due to having not bought new indoor shoes for around 3 years) a pretty gigantic blister.
This has meant that I wasn't able to do gym yesterday or Monday.
I am also going on holiday to Amsterdam on Thursday morning, getting back on Saturday night. This means that I won't be able to do any fitness on those days.
It's not like I've been completely idle though, the location of the blister didn't inhibit my ability to use a bike, so I cycled 3 miles on Monday, 5 miles yesterday and 5 miles today. I'll be exploring Amsterdam primarily on foot so I've got three days walking ahead of me, and I'll hit the track on Sunday.
Next week I'll be back in the gym though, as it's not too long until the start of the Mixed season, and the build up to the Open season.
Time to earn the spot at Euros!
Over the weekend I played indoors (boo I know). Had a fantastic time seeing a group of friends who I don't see very often (and one who was over from Canada) and the best part was definitely hanging out with them, rather than playing Ultimate. I played well, and there's nothing like playing indoors to give me a confidence boost. I completed 100% of my passes, made huge grabs over people, got tons of score, through a huge variety of throws and got loads of Ds and 2 layout blocks. But it doesn't half leave you sore. Friction burns, bruised knees and (due to having not bought new indoor shoes for around 3 years) a pretty gigantic blister.
This has meant that I wasn't able to do gym yesterday or Monday.
I am also going on holiday to Amsterdam on Thursday morning, getting back on Saturday night. This means that I won't be able to do any fitness on those days.
It's not like I've been completely idle though, the location of the blister didn't inhibit my ability to use a bike, so I cycled 3 miles on Monday, 5 miles yesterday and 5 miles today. I'll be exploring Amsterdam primarily on foot so I've got three days walking ahead of me, and I'll hit the track on Sunday.
Next week I'll be back in the gym though, as it's not too long until the start of the Mixed season, and the build up to the Open season.
Time to earn the spot at Euros!
Friday, 15 February 2013
Friday gym
Hit the gym today again at lunch.
Interesting session, starting with pull ups meant it was difficult and tiring from start to finish.
Warm up:
1 * 15 Internal Shoulder rotations (7kg) - per arm
1 * 15 External Shoulder rotations (7kg) - per arm
2 * 15 Single leg raised Glute Bridge - per leg
1 * 12 Press up holds (4 seconds)
1 * 12 Body weight squats
Main routine:
3 * 8 Squats (65kg)
3 * 8 Split squats (50kg) - per leg
3 * 8 Lateral Step ups (12kg) - per leg
3 * 8 Standing Dumbell Push Press (2 x 7.5kg)
3 * 8 Seated row (50kg)
4 * Max Pull ups (10, 12, 9, 7)
3 * 8 Single Leg Swiss Ball Hamstring curls (55cm swiss ball)
4 * 30s Dynamic Plank
4 * Max weighted press ups (10kg) (20, 16, 16, 18)
Warm down:
Hip abductor stretching
Hamstring stretching
Hip flexors stretching
Foam rolling
Thought it was strange that I managed to increase my pull ups and weighted press ups rather than having my max decline throughout the sets.
Also, it's quite apparent that during the pre-season my blog is pretty boring (gym, track, yoga, blah).
I don't expect anyone feels cheated by the lack of interesting discussion here (there's quite a lot of other things on the internet), but still I feel like I could add more.
I'm going to continue pitching ideas to Ultiworld after my first article was moderately well received. Got a couple of ideas I've been working on. However, I'm going to start adding more content here as well.
And finally, a nod to @coopstraining for giving me a nice little hamstring exercise. Been doing it a couple of nights this week.
Interesting session, starting with pull ups meant it was difficult and tiring from start to finish.
Warm up:
1 * 15 Internal Shoulder rotations (7kg) - per arm
1 * 15 External Shoulder rotations (7kg) - per arm
2 * 15 Single leg raised Glute Bridge - per leg
1 * 12 Press up holds (4 seconds)
1 * 12 Body weight squats
Main routine:
3 * 8 Squats (65kg)
3 * 8 Split squats (50kg) - per leg
3 * 8 Lateral Step ups (12kg) - per leg
3 * 8 Standing Dumbell Push Press (2 x 7.5kg)
3 * 8 Seated row (50kg)
4 * Max Pull ups (10, 12, 9, 7)
3 * 8 Single Leg Swiss Ball Hamstring curls (55cm swiss ball)
4 * 30s Dynamic Plank
4 * Max weighted press ups (10kg) (20, 16, 16, 18)
Warm down:
Hip abductor stretching
Hamstring stretching
Hip flexors stretching
Foam rolling
Thought it was strange that I managed to increase my pull ups and weighted press ups rather than having my max decline throughout the sets.
Also, it's quite apparent that during the pre-season my blog is pretty boring (gym, track, yoga, blah).
I don't expect anyone feels cheated by the lack of interesting discussion here (there's quite a lot of other things on the internet), but still I feel like I could add more.
I'm going to continue pitching ideas to Ultiworld after my first article was moderately well received. Got a couple of ideas I've been working on. However, I'm going to start adding more content here as well.
And finally, a nod to @coopstraining for giving me a nice little hamstring exercise. Been doing it a couple of nights this week.
Thursday, 14 February 2013
Wednesday Track and Thursday Yoga
Track routine was the same as the last two weeks. Felt pretty quick last night which was nice, and no soreness or stiffness in my hamstrings.
Yoga today was pretty good too. Quite a lot of leg strengthening work, but also quite a bit which focussed on shoulders. During the shoulder exercise parts my left shoulder, which I injured a couple of weeks ago, felt a little stiff, but after it felt better and a little looser, so hopefully it helped it out a little. Had to nip out before the "final relaxation" due to a work meeting.
Tomorrow will be gym again at lunch.
Yoga today was pretty good too. Quite a lot of leg strengthening work, but also quite a bit which focussed on shoulders. During the shoulder exercise parts my left shoulder, which I injured a couple of weeks ago, felt a little stiff, but after it felt better and a little looser, so hopefully it helped it out a little. Had to nip out before the "final relaxation" due to a work meeting.
Tomorrow will be gym again at lunch.
Tuesday, 12 February 2013
Tuesday Gym
Warm up:
1 * 15 Internal Shoulder rotations (7kg) - per arm
1 * 15 External Shoulder rotations (7kg) - per arm
2 * 15 Single leg raised Glute Bridge - per leg
1 * 12 Press up holds (4 seconds)
1 * 12 Body weight squats
Main routine:
3 * 8 Squats (65kg *increase*)
3 * 8 Split squats (50kg) - per leg
3 * 8 Lateral Step ups (12kg) - per leg
3 * 8 Standing Dumbell Push Press (2 x 7.5kg)
3 * 8 Seated row (50kg *increase*)
4 * Max Pull ups (11, 9, 8, 7)
3 * 8 Single Leg Swiss Ball Hamstring curls (55cm swiss ball)
4 * 30s Dynamic Plank
4 * Max weighted press ups (10kg *increase*) (21, 16, 15, 11)
Warm down:
Hip abductor stretching
Hamstring stretching
Hip flexors stretching
Foam rolling
Had been feeling a bit worn down this morning, and increasing the arm exercises meant that this session really felt tough. But I know it's going to be worth it.
Subscribe to:
Posts (Atom)