07.10.05

Workout 2005-07-10

Posted in Workout Logs at 11:44 pm

Yes, I’ve been a slacker. I skipped Friday’s workout and moved Saturday’s (somewhat truncated) to Sunday. Not a big deal, basically two days of rest.


Move Prep B
———–
Hip Crossover 10@
Inverted Hamstring Stretch 8@
Hand Walk 8
Backward Lunge + Twist 8@
Knee Hug Lunge 8@
Forward Lunge Elbow to Instep 8@
Leg Cradle 8@
Drop Lunge 8@
Lateral Lunge 8@

IF Practice
———–
Soccer ball control (optional) 15 min

Muscle Workout C
—————-
Barbell Squat 4-6×4 135#x5/135#x5/135#x5/135#x5
Deadlift 4-6×4 135#x8/135#x5/135#x5/135#x5
Romanian Deadlift 4-6×4 135#x5/135#x5/135#x5/135#x5
Dumbbell Single-leg Calf Raise 4-6×4 0#x5@/0#x5@/0#x5@/0#x5@


Regen C
——-
Aerobic flush 12-20 min
Foam roll self massage 8 reps ea
Reach, roll and lift 5
90-90 Stretch 1×10@
Sidelying AIS Shoulder Stretch 1×10@
Sidelying Quad/Hip Flexor Stretch 1×10@
Quadruped Oblique Crunch 1×10@
AIS Calf 1×10@
AIS Hamstring 1×10@
AIS IT/Glute 1×10@
AIS Adductor 1×10@
AIS Quad/Hip flexor 1×10@
Rotational Lunge Stretch 1×10@
Quadruped Groin Stretch 1×10@
Hip Rotator Stretch 1×10@
Prone Hip Rotator / Glute Stretch 1×1 min ea

07.08.05

Workout 2005-07-07

Posted in Workout Logs at 12:06 am


Move Prep B
———–
Hip Crossover 10@
Inverted Hamstring Stretch 8@
Hand Walk 8
Backward Lunge + Twist 8@
Knee Hug Lunge 8@
Forward Lunge Elbow to Instep 8@
Leg Cradle 8@
Drop Lunge 8@
Lateral Lunge 8@

IF Practice
———–
Soccer ball control (optional) 15 min

Muscle Workout B
—————-
Close-grip Incline Barbell Press 4-6×4 125#x5/125#x5/125#x5/125#x5
Underhand-grip bent-over row (barbell) 4-6×4 95#x5/95#x5/95#x5/95#x5
Wide-grip Bench Press 4-6×4 135#x5/135#x5/135#x5/135#x5
Bar Rollout 4-6×4


Regen C
——-
Aerobic flush 12-20 min
Foam roll self massage 8 reps ea
Reach, roll and lift 5
90-90 Stretch 1×10@
Sidelying AIS Shoulder Stretch 1×10@
Sidelying Quad/Hip Flexor Stretch 1×10@
Quadruped Oblique Crunch 1×10@
AIS Calf 1×10@
AIS Hamstring 1×10@
AIS IT/Glute 1×10@
AIS Adductor 1×10@
AIS Quad/Hip flexor 1×10@
Rotational Lunge Stretch 1×10@
Quadruped Groin Stretch 1×10@
Hip Rotator Stretch 1×10@
Prone Hip Rotator / Glute Stretch 1×1 min ea

07.06.05

Workout 2005-07-06

Posted in Workout Logs at 11:33 pm

Tonight was soccer night. We won 4 to 3. I consider that my workout for the day.

Workout 2005-07-05

Posted in Workout Logs at 12:12 am

Move Prep B
———–
Hip Crossover 10@
Inverted Hamstring Stretch 8@
Hand Walk 8
Backward Lunge + Twist 8@
Knee Hug Lunge 8@
Forward Lunge Elbow to Instep 1@
Leg Cradle 8@
Drop Lunge 8@
Lateral Lunge 8@

IF Practice
———–
Soccer ball control (optional) 10 min

Muscle Workout A
—————-
High Pull 4-6×4 95#x4/95#x4/95#x4/95#x4
Snatch-Grip Deadlift 4-6×4 105#x4/105#x4/105#x4/105#x4
Dumbbell pullover 4-6×4 30#x4/25#x4/25#x4/25#x4
Weighted Swiss-ball Crunch 4-6×4

Regen C
——-
Aerobic flush 12-20

Foam roll self massage 8 reps ea
Reach, roll and lift 5
90-90 Stretch 1×10@
Sidelying AIS Shoulder Stretch 1×10@
Sidelying Quad/Hip Flexor Stretch 1×10@
Quadruped Oblique Crunch 1×10@
AIS Calf 1×10@
AIS Hamstring 1×10@
AIS IT/Glute 1×10@
AIS Adductor 1×10@
AIS Quad/Hip flexor 1×10@
Rotational Lunge Stretch 1×10@
Quadruped Groin Stretch 1×10@
Prone Hip Rotator / Glute Stretch 1×1 min ea

07.05.05

Workout 2005-07-04

Posted in Workout Logs at 1:13 am

Move Prep A
———–
Hip Crossover 10@
Inverted Hamstring Stretch 5@
Hand Walk 5
Backward Lunge + Twist 5@
Knee Hug Lunge 5@
Forward Lunge Elbow to Instep 5@
Leg Cradle 5@
Drop Lunge 5@
Lateral Lunge 5@

Power A
——-
Rapid Response 2 Foot Linear Base 2×6″
Rapid Response 1 Foot Over Line - Linear 2×6″
Hurdle Hop - Linear Stabilization 2×4@

Split Squat Jump - Non-Countermovement 2×4@
Split Squat Jump - Countermovement 1×4@
Medicine Ball Open Stance Throw (*) 2×8@
Medicine Ball Closed Stance Throw (*) 2×8@

(*) optional

Move Skill A
————
Wall Drill - Static Hold 2×10″
Wall Drill - Marching 2×5@
Wall Drill - Singles 2×5@
Arm Action - Standing Long to Short 2×10″

Acceleration - Falling Start 2×10 yd ea
Acceleration - Static Base 2×10 yd ea
Ball Drop Acceleration x6

IF Practice
———–
Tennis volleying (optional) 15 min

ESD A
—–
Long Ladder (90″ rest between reps) x1-3
Long Shuttle (3′ rest between reps) x1-2

Prehab A
——–
Glute Bridge - 2 leg 1×10
Balancing 2×90 sec ea
Pillar Bridge - Front 1×20″
Pillar Bridge - Side 1×20″
Foream Pronation/Supination 1×15@
Pushup 2×10
Medicine Ball RDL to Overhead Squat 2×10
Split Squat 21×10@

PB Y 1×10
PB T 1×10
PB W 1×10
PB L 1×10

Regen A
——-
Foam roll self massage 8 reps ea
Reach, roll and lift 5
90-90 Stretch 1×10@
Sidelying AIS Shoulder Stretch 1×10@
Sidelying Quad/Hip Flexor Stretch 1×10@

AIS Calf 1×10@
AIS Hamstring 1×10@
AIS IT/Glute 1×10@
AIS Adductor 1×10@
AIS Quad/Hip flexor 1×10@

Prone Hip Rotator / Glute Stretch 1×1 min ea

07.04.05

Workout 2005-07-03

Posted in Workout Logs at 4:03 am

Move Prep B
———–
Hip Crossover 10@
Inverted Hamstring Stretch 8@
Hand Walk 8
Backward Lunge + Twist 8@
Knee Hug Lunge 8@
Forward Lunge Elbow to Instep 8@

Leg Cradle 8@
Drop Lunge 8@
Lateral Lunge 8@

IF Practice
———–
Soccer ball control (optional) 15 min

Muscle Workout C
—————-
Barbell Squat 4-6×4 135#x6/135#x4/135#x4/135#x4
Barbell Hack Squat 4-6×4

Romanian Deadlift 4-6×4 135#x8/135#x4/135#x4/135#x4
Dumbbell Single-leg Calf Raise 4-6×4 0#x6@/0#x4@/0#x4@/0#x4@


Regen C
——-
Aerobic flush 12-20 min
Foam roll self massage 8 reps ea
Reach, roll and lift 5
90-90 Stretch 1×10@
Sidelying AIS Shoulder Stretch 1×10@
Sidelying Quad/Hip Flexor Stretch 1×10@
Quadruped Oblique Crunch 1×10@
AIS Calf 1×10@
AIS Hamstring 1×10@
AIS IT/Glute 1×10@
AIS Adductor 1×10@
AIS Quad/Hip flexor 1×10@
Rotational Lunge Stretch 1×10@
Quadruped Groin Stretch 1×10@
Hip Rotator Stretch 1×10@
Prone Hip Rotator / Glute Stretch 1×1 min ea

07.03.05

My workout plan, an explanation.

Posted in Workout Logs at 2:45 am

So it occurs to me that anyone reading probably doesn’t know what I’m thinking. They’ll see a lot of crossed out bits and think I’ve been slacking. So, I thought I should explain.

What I’ve done is take Core Performance Soccer and Tennis and combine them, and add in a strength workout from Men’s Health Muscle. Plus, I play indoor soccer once a week and the occasional tennis game. What this gives me is a brutal workout plan designed to totally crush me and kick my ass.

I know, from experience, that I can’t maintain this kind of output for more than a couple weeks, so I don’t intend to. The plan is to do as much as I feel up to, with a minimum of movement prep, regen and strength. Currently movement prep and regen are everyday, and strength (from Muscle) is on Tuesday, Thursday and a weekend day. As long as I manage that, I consider the day a ‘do’ day.

I’m a slacker.

Posted in Workout Logs at 2:44 am

Rather than post a bunch of crossed out stuff, I’ll fess up. I’ve been a slacker since June 24th. Mostly because of my trip to San Franciso, though that’s not entirely an excuse. There was a gym I could’ve used for $15 a day. That’s a little tricky when the technical sessions at JavaOne all ran until 11:30 at night.

So, I suck… but I’m back at it tomorrow.

An experiment.

Posted in Workout Logs at 1:40 am

I’m about to start publishing my workout logs here. The experiment bit comes in because I created a category for it, rather than using the Pages feature of Wordpress 1.5. I think that’ll be the quickest way to publish them daily.

I’ve already been keeping them as text files, using Markdown. Wordpress lets me just cut ‘n paste those into the blog, which is handy. I may even automate posting them at some point.

I’ll start with the old ones, hopefully it won’t have too strange an effect on the RSS feed for a new post from a couple weeks ago to magically appear.

06.23.05

Workout 2005-06-23

Posted in Workout Logs at 12:00 am

Move Prep B
———–
Hip Crossover 10@
Inverted Hamstring Stretch 8@
Hand Walk 8
Backward Lunge + Twist 8@
Knee Hug Lunge 8@
Forward Lunge Elbow to Instep 8@

Leg Cradle 8@
Drop Lunge 8@
Lateral Lunge 8@

IF Practice
———–
Soccer ball control (optional) 15 min

Muscle Workout B
—————-
Close-grip Incline Barbell Press 4-6×4 95#x14/125#x4/125#x4/125#x4
Underhand-grip bent-over row (barbell) 4-6×4 95#x8/95#x4/95#x4/95#x4
Wide-grip Bench Press 4-6×4 135#x8/135#x4/135#x4/135#x4
Bar Rollout 4-6×4

Regen C
——-
Aerobic flush 12-20 min
Foam roll self massage 8 reps ea
Reach, roll and lift 5
90-90 Stretch 1×10@
Sidelying AIS Shoulder Stretch 1×10@
Sidelying Quad/Hip Flexor Stretch 1×10@
Quadruped Oblique Crunch 1×10@
AIS Calf 1×10@
AIS Hamstring 1×10@
AIS IT/Glute 1×10@
AIS Adductor 1×10@
AIS Quad/Hip flexor 1×10@
Rotational Lunge Stretch 1×10@
Quadruped Groin Stretch 1×10@
Hip Rotator Stretch 1×10@
Prone Hip Rotator / Glute Stretch 1×1 min ea