So what is everyone doing now

[tomd]

So lets have it. What is everyone doing now in their training. May be interesting to throw a few ideas around and gauge where everyone is in their training cycle. For me somethging that resembles below:

Mon - am. Weights (Clean (sets of 3's and 2's), pullover(3x6, 3x3), Squat (3x4 + Hurdle bounds), Lat pull down (3x6) and behind neck press (3x6)
pm - rehab (knee and shoulder) and abs

Tues - am. Sprints (150's, 80's and 60's)
pm - rehab and abs

Wed - Medball (100 - 150 throws 2&3k ball)

Thurs - Throw or 4mile run

Fri - Recover if thrown on Thurs or ball throws (light session) followed by Rehab

Sat - Rest or bounding and sled pulls if not throwing on Sun. Stretch, rehab work

Sun - Throw or bounding and sled pulls if not done on Sat. Stretch and rehab if not thrown

Above all depends on work during the work. Current job is extremely busy and demanding so not all is fitted in.

Plan to taper down for a few weeks in prep for going to Spain with my Jav group to do some quality throwing and a few comps over Easter - from there we will see

Feel free to criticise and question away - happy to answer anything (within reason and definately no quetsions on the size of my Gut)

[Sketch]

At the mo

Monday pm; 1 hour reaction runs / jumping then 1 hour of light weights 6x2, cleans, snatch, bench

Tues pm; weights cleans, snatch, squats & bench reps of, light 60%, med 70%, heavies 80%, max 90%-105%

6 light
3 heavies
4 med
2 max
2 max
1 max
2 med

Wens; Beer

thurs; weights (see tues)

Fri; lots of beer !!!

sat; 2 hours of jav throwing, ball throw 1kg ball (2 feet together 100 times & standing throw 100 times + 30, 3 stride throws) med ball (3kg) + sprinting 50m x 8.

Sunday; see sat

I have no plans to cut down yet till the county champs.

[beepee]

Mon 2hrs mixed throwing into nets ie, jav ball/hip work. specific med ball, 3/5 step, full run ups finish off with 8/60mtr on toes sprints.

Tues Active rest ie, swimming etc.

Wed 2hrs of conditioning as per sched
members.lycos.co.uk/Rotherham_Harriers/Wednesday110204.pdf
Mick Hill mixture of various plyo bounding one leg, both legs, left/right etc over varying distance up to 15mtrs into sand pit.

Thurs Active rest

Friday weights, Snatch 5 x 10, Full cleans 1 x 10 heavy then Lighter Hang cleans 4x10 fast. Kneck Press/split jumps on to plant leg 5 x10. Squats 6 x15 with plyos between each rep jumping off a 75cms box, over two hurdle onto another box then back again and straight into next squat rep. 3x60 sit ups 3 x 12 pull ups 3 x 12 arm dips then rescusitate with oxygen for transport home.
Mick Hill 4x3 cleans (130k) 4x3 dead lift/ shrugs (145k) \ cup of horlicks

Saturday Rest

Sunday longish run 2/3mile easy
Mick Hill round of golf followed by rounds of Lager

[Lovett]

Last week and for this week i'll be doing as follows:

Mon - Weights - 80% 5x5 clean,b/s,bench + other general exercises

Tue - am: Light throw, from a stand and one cross, Measured jav run threws
pm: Sprints 50m/60m, bounds 2 ft single ft, medball

Wed - Weights - 80% 5x5 snatch, f/s + gen exercises

Thur - am: Light throw, similair to Tue with few step throws, shot throws stand
pm: Hose drags, bounds with hurdles, plyos

Fri - Weights - neck p, up rights, lunges, p/o + gen exercises

Sat - Rest my aching body

Sun - Throw, hard throwing sess with full runs, now bringing in a 700g

Weights % are lowering each week as coming to the season and now looking for speed and power.

Tom, what kind of % are you doing your 3 and 2's at the gym?....thats somthing I did over the winter, I find it very effective and is always recommend by my weights coach who's an ex weightlifter/powerlifter.

[tomd]

Andy, reps are at about 80 - 105%. Eg today, just completed following lifting:

Cleans - 60kx6 - warm up, 90kx3, 100x3, 105x3, 110x2, 115x2, 120x1, 125x1, 130x1
Pullover - 40kx8 - warm up, (50k, 55k, 60k) x6, (70, 75, 80k) x3
Squats - 60kx6 &100kx5 (full deep warm up), 160, 180, 200k x4reps - 6 hurdle bounds
Lat pull down (to chest) - 110kx6
Behind neck press - 90, 95, 100 x6 reps
Abs/core stability

The above seems to work well with me so have kept with it. To be honest I am naturally (reasonably) strong and don't seem to loose that much strength even if I lay off for 3-4 months.

In the next few weeks I plan to alter the cleans to 3x3 and 3x1 soon - 3's on about 90% and singles on 95 - 105%. Squats will probably stay the same, pullovers will change to pullover and tricep ext hit combo with medballs. Drop lat pull downs and switch behind neck press to behind neck split jerk (block leg (left) forward) combined with lusis barbell hits.

Rest of trg will probably stay the same. Perhaps a bit more time on stretching work and mild aerobic stuff (spin classes are normally good for this as you maintain a good fast leg rpm throughout session).

Must admit - suprised you are still doing 5x5s. This, for me anyway, is good for strength not so much for encouraging power & speed. Perhaps you should think about adopting some 3s and 2s into the session, especially as he season is only just round the corner.

[Lovett]

Andy Anthony ,

I've just come off the 3's and 2's which i'd been working on for most of the winter....and % was increasing each week till i was lifting above 100%....like you. I dont like 5x5 mind you but i needed a break from the heavy stuff as it leaves me feeling heavy and sluggish (sometimes aching) for the week and i dont really want that coming into the season. I'm gonna see how i react to the 5x5 then take it from there, but had a great session on sunday and hopefully gonna chuck a few at an open this sunday.

[SCater]

lol i may aswell be doing nothing compared to what you lot are doing.

keep in mind i work nights sooooo.....

monday - circuit training (indoors) + medball session

Tuesday - Swimming in the morning 1 hour, Throws + Sprints (this depends on weather and numbers of my athletes) in the evening

Wednesday - Gym, play basketball

Thursday - Swimming in the morning 1 hour, Throws + Sprints (this depends on weather and numbers of my athletes) in the evening

Friday - Gym, Drink and dance the night away

Saturday - If ive recovered enough from friday night ill do some form of running down on the track ;D or throw if there isnt any football on.

Sunday - in bed or at work

the work that i do in the gym is general fitness, mix of cardio, upper and lower body. when doing weights i normally do lights weights lots of reps, i want to tone up not bulk up. i spend about 1 - 1.5hours in gym

im 6ft2, 19stone/120kg/266lbs dont want to put on any more weight. Wouldnt mind so much if it was 19 stone rippling muscle but its not lol

[sam]

well,
before i tore my hamstring i was doing the following
Monday pm; 1 hour reaction runs / jumping followed by 15mins of basketball
Tuesday: Sprints and negative recovery circuits
Wednesday: Weights, cleans, snatch, bench, squats, bent arm pull overs, sit ups, hyperextensions, bouncing split squats,
Thursday: same as tuesday
Friday: Rest
Saturday: 2 hours of jav throwing, ball throw 1kg ball (2 feet together 100 times & standing throw 100 times + 30, 3 stride throws) med ball (3kg) + sprinting 50m x 8.
Sunday: 2hrs of throws and work in the stand or rest.

[JB]

this is my first season and i have some big goals for the next few years so i have pretty much written this season off as experience and will hence just train , train train at winter levels if necessary to get in shape. currently my routine looks like this....

Monday

upper body work in gym working on own safe levels i.e. 85% and full abs workout in the am. badminton and full jav stretch routine in the pm

Tuesday

2 mile cross country jog in the am. training with coach in the pm followed by full abs routine. in training emphasis changes but often a combo of sprints throws bounds hurdles jumps heavy object throws etc finish with full jav stretch routine

Wednesday

swim in the am. gym with coach in the pm working on the heavy lifts that require spotting. most excersizes done at 90% plus so thats 8 reps is the max poss. 2 rep max's also noted regulary. finsih with full jav sretch routine

Thursday

Yoga followed by full abs work out in the am. in the pm jav training ( see tuesday notes) finish with full jav stretch routine

friday

rest day but still do stretch routine, spend about a hour or so going over papers, picutures and videos.

saturday

play cricket or throw in comp followed by stretch routine

sunday

play cricket or throw in comp followed by stretch routine