17th-23rd March

Another great week last week, but it was tough. Especially the start.

Monday – Gym

Tuesday – Gym

Wednesday - Track

Thursday - Rest

Friday – Yoga

Saturday – Bear Cav

Sunday – Ka-Pow!

Monday Gym:

Warm up:

Medium pace short run

Internal/External Shoulder Rotations (1*15 @ 10kg)

SMR (Foam Rolling and Hockey Balling)

Strength band exercises

4 way hip stretching

Main Session

A

1. Dumbell Snatch (3 * 5 / arm @ 15kg)

2. Yoga Bridge (3 * 10 deep breaths)

3.  Swiss Ball Plank (3 * 10 deep breaths)

B

1. Single Leg Deadlifts (3 * 10 / leg @ 16kg)

2. Dumbell Row (3 * 10 / arm @ 15kg)

3. Dead bug series (3 * 10 / leg / movement)

C

1. Rear foot elevated Split squats (3 * 10 / leg @ 30kg)

2. Single Leg Plate Hop + Stick (3 * 6 / leg)

3. Single Arm Kettlebell Curl to Overhead Press (3 * 5 / arm @ 12kg)

Warm Down

4 way hip stretching

Hamstring stretching

SMR

Tuesday Gym

Warm up

Medium pace short run

Internal/External Shoulder Rotations (1*15 @ 10kg)

SMR (Foam Rolling and Hockey Balling)

Strength band exercises

4 way hip stretching

Main Session

A

1. Single arm Kettlebell swings (3 * 10 / arm @ 18kg)

2. Yoga Table (3 * 10 deep breaths)

3. Front Plank + Side Plank both sides (3 * 10 deep breaths / front and each side)

B

1. Single Leg Deadlifts (3 * 10 / leg @ 16kg)

2. Chin Ups (3 * 5)

3. Wide Leg Push up taps (3 * 10)

C

1. Skater squats (3 * 10 / leg @ 4kg)

2. Lateral Bound + Stick (3 * 6)

3. Single Arm Overhead Dumbell Press (3 * 8 / arm @ 8kg *new*)

Warm Down

4 way hip stretching

Hamstring stretching

SMR

Wednesday Track

Followed the same Ka-Pow! routine for the second week in a row, was very tired by the end of it with my third hard day in a row, but managed to complete it in full, running the shuttles/T-Drill on the grass (which was less slippery than the gravel track).

Warmup

400m run

LaX ball and Strength band exercises

4 way hip stretching

Main session

3 * 20 seconds seated sprinters arms (with 20 seconds rest between each rep)

5 * 20 yard shuttles

5 * T-drill

<3 minute break>

6 minutes of 30-second runs (run hard 30 seconds, stand 60 seconds, repeat)

<4 minute break>

300M, 90 sec rest

400M, 150 sec rest

400M, 120 sec rest

300M

<1 minute break>

3 * (30 crunches, 15 vertical scissor kicks, 15 horizontal scissor kicks, 2 minutes rest)

Warm down run and stretching

Friday Yoga

Same instructor as the first session in the new gym, and maybe it’s because I’m getting used to yoga again but it felt the easiest of the three sessions, whilst still being more challenging than any of the yoga sessions at my previous gym. Plenty of tough poses including warrior three and lots of balance/twisting poses with a general focus on balance and legs.

Saturday Bear Cav session

This was my final session with Bear Cav before the start of the season proper and we were running a zone defence practice. It seems like a very effective zone with proper execution and I could see how it was working during the practice. I was placed as the primary deep cover which, whilst it was one of the more straightforward positions to play, meant I was responsible for communicating the positions of other defenders whilst learning the zone myself which I found pretty challenging at times. I’m really looking forward to Mixed tour next weekend as the first competitive outing (aside from Winter League) on the road to worlds!

Sunday Ka-Pow! Session

The week finished with a Ka-Pow! session, in which we were trying to build on the principles set out in the first session. We ran drills focussing on cutting patterns and dump movements on the sideline. It was a great session despite the wind and, like at the first session, there was definite improvement to the cutting patterns and team cohesion throughout the session. The quality fell during the game at the end of the session, but after a quick timeout the quality picked up again and the session finished strongly.

10th-16th March

Full week last week apart from Sunday! Very tough, especially since Saturday’s Ka-Pow! session was 6 hours long! This week promises to be even tougher; with my new bike I’ll be doing even more cycling every day (~7 miles more per day) and I have training on Saturday (Bear Cav) and Sunday (Ka-Pow!) this weekend. Therefore, I’ve decided on a loose plan for this week:

Monday – Gym ( - done!)

Tuesday – Gym, Track or rest

Wednesday - Gym, Track or rest

Thursday - Gym, Track or rest

Friday – Yoga

Saturday – Bear Cav

Sunday – Ka-Pow!

(with 2 days gym, 1 day track and 1 day rest + Yoga + Bear Cav + Ka-Pow!)

Last week went like this:

Monday Gym:

Warm up:

Medium pace short run

Internal/External Shoulder Rotations (1*15 @ 10kg)

4 way hip stretching

SMR (Foam Rolling and Hockey Balling)

Main Session

A

1. Dumbell Snatch (3 * 5 / arm @ 15kg)

2. Yoga Bridge (3 * 10 deep breaths)

3.  Swiss Ball Plank (3 * 10 deep breaths)

B

1. Single Leg Deadlifts (3 * 10 / leg @ 16kg)

2. Dumbell Row (3 * 10 / arm @ 15kg)

3. Dead bug series (3 * 10 / leg / movement)

C

1. Rear foot elevated Split squats (3 * 10 / leg @ 30kg)

2. Single Leg Plate Hop + Stick (3 * 6 / leg)

3. Single Arm Kettlebell Curl to Overhead Press (1 * 5 / arm @ 16kg, 2 * 5 / arm @ 14kg)

Warm Down

4 way hip stretching

Hamstring stretching

SMR

Tuesday Bear Cav Core Sessions

Core session:

Plank (40s)

Plank with knees to elbows (15 reps each knee)

Side plank (30s each side)

Short rest

Squat jumps (30s)

Leg raise and pulse (15 reps)

Hand Walkouts (10 reps to good extension)

Crunchy Frogs (25 reps)

Short rest

Lunge jumps (30s)

Mason Twists (45s)

Wednesday Gym

Warm up

Medium pace short run

Internal/External Shoulder Rotations (1*15 @ 10kg)

4 way hip stretching

SMR (Foam Rolling and Hockey Balling)

Main Session

A

1. Single arm Kettlebell swings (3 * 10 / arm @ 18kg *increase*)

2. Yoga Table (3 * 10 deep breaths)

3. Front Plank + Side Plank both sides (3 * 10 deep breaths / front and each side)

B

1. Single Leg Deadlifts (3 * 10 / leg @ 16kg)

2. Chin Ups (3 * 5)

3. Wide Leg Push up taps (3 * 10)

C

1. Skater squats (3 * 10 / leg @ 4kg)

2. Lateral Bound + Stick (3 * 6)

3. Single Arm Kettlebell Curl to Overhead Press (3 * 5 / arm @ 10kg)

Warm Down

4 way hip stretching

Hamstring stretching

SMR

Thursday Track

I really wanted to start hitting the track on a weekly basis again, as I find it really useful and the programme that had been sent over by some Ka-Pow! teammates looked really tough. I went over to the local athletics track nearest to my new flat. I had seen pictures and knew it was a gravelly (cinder) track rather than an artificial track. Unfortunately, this made the parts of the Ka-Pow! programme involving lots of quick direction changes a bit difficult as I didn’t want to slip over. Here’s the programme I followed:

Warmup

400m run

4 way hip stretching

Main session

3 * 20 seconds seated sprinters arms (with 20 seconds rest between each rep)

2 * 20 yard shuttles (this was cut down from 5 reps due to the surface. May do this part on the nearby pavement in the future… not ideal)

5 * T-drill (5 seconds rest between each rep)

<3 minute break>

6 minutes of 30-second runs (run hard 30 seconds, stand 60 seconds, repeat)

<4 minute break>

300M, 90 sec rest

400M, 150 sec rest

400M, 120 sec rest

300M

<1 minute break>

3 * (30 crunches, 15 vertical scissor kicks, 15 horizontal scissor kicks, 2 minutes rest)

Warm down run and stretching

Friday Yoga

Another tough session with little transition time between the poses, but with a different instructor to the first week. Whereas the previous week’s instructor focussed more on balance poses and leg muscles, this week’s session included a lot of arm and core work (with every transition between pose sets initiated with a dive bomber to cobra to downward dog). Wonder who I’ll get this week!

Saturday Ka-Pow! Session

Finally getting back into ultimate to start off the season! It was the first session with Ka-Pow! post trials and there was a great turnout from both the full squad and the training squad players. We started with an hour in the classroom going through goals for the season, a couple of admin details, team principles and ideals, and our offensive and defensive strategies including the introduction of our first three offensive plays in the playbook. After that, we began the 6 hour on pitch portion of the session with a warmup before running through the offensive plays via demonstrations and drills. Playing offense was the theme for the day with the aim being to try and get everyone used to playing with each other in the Ka-Pow! systems which were new for some of the players there. It was a great first session, and though it was frustrating at times when mistakes started to creep in, the improvement from the beginning of the session to the end in the play and the running of the offense was drastic and exciting.

3rd-9th March

Great week this week, really enjoying being a member of a gym again.

Monday Gym

Warm up

Medium pace short run
4 way hip stretching
SMR (Foam Rolling and Hockey Balling)

Main Session

A
1. Dumbell Snatch (3 * 5 / arm @ 15kg *increase*)
2. Yoga Bridge (3 * 10 deep breaths)
3.  Swiss Ball Plank (3 * 10 deep breaths *new*)

B
1. Single Leg Deadlifts (3 * 10 / leg @ 16kg)
2. Dumbell Row (3 * 10 / arm @ 15kg)
3. Dead bug series (3 * 10 / leg / movement)

C
1. Rear foot elevated Split squats (3 * 10 / leg @ 30kg)
2. Single Leg Plate Hop + Stick (3 * 6 / leg)
3. Single Arm Kettlebell Curl to Overhead Press (3 * 5 / arm @ 16kg)

Warm Down

4 way hip stretching
Hamstring stretching
SMR

Tuesday Gym

Warm up

Medium pace short run
Internal/External Shoulder Rotations (1*15 @ 10kg)
4 way hip stretching
SMR (Foam Rolling and Hockey Balling)

Main Session

A
1. Single arm Kettlebell swings (3 * 10 / arm @ 18kg *increase*)
2. Yoga Table (3 * 10 deep breaths)
3. Front Plank + Side Plank both sides (3 * 10 deep breaths / front and each side)

B
1. Single Leg Deadlifts (3 * 10 / leg @ 16kg)
2. Chin Ups (3 * 5)
3. Wide Leg Push up taps (3 * 10)

C
1. Skater squats (3 * 10 / leg @ 5kg)
2. Lateral Bound + Stick (3 * 6)
3. Single Arm Kettlebell Curl to Overhead Press (3 * 5 / arm @ 10kg)

Warm Down

4 way hip stretching
Hamstring stretching
SMR

Wednesday and Thursday Bear Cav Core Sessions

Core session:

Plank (40s)

Plank with knees to elbows (15 reps each knee)

Side plank (30s each side)

Short rest

Squat jumps (30s)

Leg raise and pulse (15 reps)

Hand Walkouts (10 reps to good extension)

Crunchy Frogs (25 reps)

Short rest

Lunge jumps (30s)

Mason Twists (45s)

Friday Yoga

Went to a yoga session at the gym I newly signed up to (listed as "Power Yoga"). It's included in the price so I'm going to try and build it back into my regime. However, the "Power Yoga" at my new gym is a much tougher session than my old instructor's Yoga sessions. I'm all for it! This session was one the toughest I've done and at a couple of points I was properly straining. The poses are mainly the same as in my previous classes, but the transitions between them are much faster with almost no time to rest and that allowed her to put in a lot of the harder poses into the same session. I still didn't feel as tired as I do after a weights session, but I sure felt it working me harder than before.

I have also been looking at other classes including Pilates and Body Tone + VIPR. If anyone has any opinion on Pilates vs Yoga or has done sessions with the VIPR tubes let me know.

Weekend off.

This week (10th-16th March) looks like this:

Monday: Gym
Tuesday: Core
Wednesday: Gym
Thursday: Track
Friday: Yoga
Saturday: Ka-Pow! 2014 Training session 1! Really looking forward to the first chance to work hard with this year's team.
Sunday: Off to recover from Ka-Pow! social on Saturday night.

Rest of the week

Thursday Bear Cav Core Session:

Core session:
Plank (40s)
Plank with knees to elbows (15 reps each knee)
Side plank (30s each side)
Short rest
Squat jumps (30s)
Leg raise and pulse (15 reps)
Hand Walkouts (10 reps to good extension)
Crunchy Frogs (25 reps)
Short rest
Lunge jumps (30s)
Mason Twists (45s)
Skater Squats (10 reps @ 4kg)

Friday Gym:

Warm up

Short length medium paced run
4 way hip stretching
SMR (Foam Rolling and Hockey Balling)

Main Session

A
1. Dumbell Snatch (3 * 5 / arm @ (12.5, 15, 15)kg)
2. Yoga Table (3 * 10 deep breaths)
3.  Front and Side Plank (3 * 10 deep breaths on front and each side)

B
1. Single Leg Deadlifts (3 * 10 / leg @ 16kg)
2. Dumbell Row (3 * 10 / arm @ 15kg)
3. Dead bug series (3 * 10 / leg / movement)

C
1. Rear foot elevated Split squats (3 * 10 / leg @ 30kg)
2. Single Leg Plate Hop + Stick (3 * 6 / leg)
3. Single Arm Dumbell Press (3 * 10 / arm @ 15kg)

Warm Down

4 way hip stretching
SMR

Saturday/Sunday off

Sunday to Wednesday

Played some indoors on Sunday...


Monday and Tuesday didn't get any fitness done, but I finally re-signed up to a gym on Tuesday after a two weeks without gym membership. Signed up to fitrooms near my office, who gave me a good deal (though I will be getting it free from July through work), and they have some really good facilities for an independent gym. I went there today and it felt good to be back in the gym after two weeks off.

Warm up:

Medium pace short run
Internal/External Shoulder Rotations (1*15 @ 8kg)
4 way hip stretching
SMR (Foam Rolling and Hockey Balling)

Main Session:

A
1. Single arm Kettlebell swings (3 * 10 / arm @ 16kg *increase*)
2. Yoga Table (3 * 10 deep breaths)
3. Swiss Ball Plank (3 * 10 deep breaths)

B
1. Single Leg Deadlifts (3 * 10 / leg @ 16kg *increase*)
2. Chin Ups (3 * 5)
3. Wide Leg Push up taps (3 * 10)

C
1. Skater squats (3 * 10 / leg @ 5kg)
2. Lateral Bound + Stick (3 * 6)
3. Single Arm Kettlebell Curl to Overhead Press (3 * 5 / arm @ 12kg)

Warm Down

4 way hip stretching
Hamstring stretching

SMR

Will do the Bear Cav core routine Thursday, hit the gym again Friday, and do the core session on Saturday and Sunday as well. It felt good to be back in the gym.

10th Feb to today

It's been a pretty hectic two weeks.
Last week was good! I was able to get in the Bear Cav core session on Monday, Tuesday and Thursday! I went to the Gym on Wednesday and had Ka-Pow! trials at the weekend! I intended to go to the gym on Friday as well, but real life caught up with me and I didn't have the time. Still a good week though.

Core session:
Plank (40s)
Plank with knees to elbows (15 reps each knee)
Side plank (30s each side)
Short rest
Squat jumps (30s)
Leg raise and pulse (15 reps)
Hand Walkouts (10 reps to good extension)
Crunchy Frogs (25 reps)
Short rest
Lunge jumps (30s)
Mason Twists (45s)
Skater Squats (10 reps @ 4kg)

Gym:
Warm up

Internal/External Shoulder Rotations (1*15 @ 8kg)
4 way hip stretching
SMR (Foam Rolling and Hockey Balling)

Main Session

A
1. Dumbell Snatch (3 * 5 / arm @ 16kg)
2. Yoga Single Leg Bridge (3 * 10 deep breaths / leg)
3.  Swiss Ball Plank (3 * 10 deep breaths *new*)

B
1. Single Leg Deadlifts (3 * 10 / leg @ 14kg (DB))
2. Dumbell Row (3 * 10 / arm @ 16kg)
3. Dead bug series (3 * 10 / leg / movement)

C
1. Rear foot elevated Split squats (3 * 10 / leg @ 32kg)
2. Single Leg Plate Hop + Stick (3 * 6 / leg)
3. Single Arm Kettlebell Curl to Overhead Press (3 * 5 / arm @ 10kg)

Warm Down

4 way hip stretching
Hamstring stretching
SMR

For Ka-Pow! Trials, see this post.


This week (commencing 17th), real life has taken over and I've completed 0 core sessions, 0 gym sessions and I'm unfortunately having to miss Bear Cav training this Saturday with the move to the new flat. I'm not sure packing/lifting/unpacking boxes and cleaning counts as fitness, but it was sure tiring like fitness. I will try and at least get a core session in this weekend, as well as finding a new gym to try and hit twice a week starting next week and starting to cycle again.

Ka-Pow! Trials 2

The second weekend of Ka-Pow! trials went so well and I'm really excited for this season. We appear to have talent across the roster and have some great prospects on the training squad.

On Saturday we did some drills focussing on cutting patterns, did some 3 v 4 to work on defensive positioning/poaching and the offensive flow and taking open passes and played some games.
On Saturday night, we went for dinner at a Polish restaurant before hitting up a bowling alley to test the trialists' bowling skills (not taken into account in squad selections).
On Sunday the players were split into three teams and the day was taken up entirely with games between the teams. It was another tough weekend, but great fun as well.

The selections process has been tough, as there have been plenty of high quality players fighting for spots. The squad will be quite familiar to those to saw the squad list from last year, but we have some really high quality additions and in the new faces is a mixture of raw talent and experience!

This is going to be a good year, I can feel it!