Fuller's Gym and Rugby Log
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Second legs session of pre-season yesterday...<br />
<br />
Squats on Smith -Â 4 sets (105kg max)<br />
Leg curl and hamstring curl supersets - 3 sets each<br />
Lunges - 10kg dumbs - 3 sets<br />
<br />
Legs reacted better to it this week. Will see how ache develops the next few days. -
Legs are killing me, but not as bad as last week. Did a gentle 1km run at the gym last night to try and warm them up etc...<br />
<br />
Quick Shoulders Session:<br />
<br />
Dumbell shoulder press - 4 sets<br />
Upright rows - 3 sets<br />
Dumbell shrugs - 3 sets<br />
Dumbell lateral flys - 3 sets -
[quote name='Fullermorg']<br />
Legs are killing me, but not as bad as last week. Did a gentle 1km run at the gym last night to try and warm them up etc...<br />
<br />
Quick Shoulders Session:<br />
<br />
Dumbell shoulder press - 4 sets<br />
Upright rows - 3 sets<br />
Dumbell shrugs - 3 sets<br />
Dumbell lateral flys - 3 sets<br />
<br />
[/quote]<br />
<br />
Coub pre-season fitness for 5 weeks starts this Tuesday.....going to be messy as fook.<br />
<br />
This weekend managed:<br />
<br />
Chest session on Friday night<br />
<br />
Then Fitness and Arms session on Sat morning - tried a new routine which is treadmill set at 16 speed and on an incline of level 7 (out of 15 i think). 30 second on sprinting, 30 seconds off for 30 mins. Lasted 6 before almost dying.<br />
<br />
Legs again this eve..... -
Pre-season fitness started last night - Wrecked today:<br />
<br />
Started with a 20 mins touch game – with proper structure so it knackered you. Then went down bottom pitch and did 6 exercises.<br />
<br />- 2 laps of pitch in 2 minutes – 30 seconds rest.<br />
<br /> - 3 sets of 1 minute with 30 seconds in between – 15m sprints, hit deck for 10 push ups, 15m sprint, hit deck for 10 push ups…..until 1 minute is up – 30 seconds rest after final set.<br />
<br /> - 8 x 50m sprints, 10 second rest in between them – 1 minute rest after final 50m<br />
<br /> - 5 x 5m sprints, hitting deck after each 5m – replicating tackle situation at end of a game – 1 minute rest until next exercise<br />
<br /> - 4 x side step and sprint exercise (covered about 25m in length) walk back to start..straight into next set – 1 minute rest<br />
<br /> - Final exercise – lap of pitch under 75 seconds<br />
<br />
Good stuff though.<br />
<br />
Spewed my ring after exercise 4, but finished it.<br />
<br />
Something similar on Thursday.
- 2 laps of pitch in 2 minutes – 30 seconds rest.<br />
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[quote name='Fullermorg']<br />
<br />
Still a midfield back, [b]weight still at 14stone 10 pounds (93-4kgs)[/b]. Looking to add around 3 kgs over the summer and get properly fit.<br />
[/quote]<br />
<br />
93 kgs? how adorable! I want to put you in my back garden next to the bird bath, so you can ward off evil spirits... -
[quote name='davidav']<br />
[quote name='Fullermorg']<br />
<br />
Still a midfield back, [b]weight still at 14stone 10 pounds (93-4kgs)[/b]. Looking to add around 3 kgs over the summer and get properly fit.<br />
[/quote]<br />
<br />
93 kgs? how adorable! I want to put you in my back garden next to the bird bath, so you can ward off evil spirits...<br />
[/quote]<br />
<br />
LoL!classic.<br />
<br />
You Americans have a different idea of what is a reasonable weight though Dav! -
Second Pre-Season fitness session<br />
<br />
Found this much harder than the first - mixture of having not 100% recovered from Tuesday's session and psychlogically knowing what was coming.<br />
<br />
Anyway:<br />
<br />- 2 laps of pitch in 2 minutes<br />
- Circuit training type routine.<br />
- 10 x 40m sprints (10 second between reps)<br />
- 5m sprints x 5, hitting deck and bounding up in simulated tackle scenario = 1 set - did 5 sets of this<br />
- 45 seconds of hitting tackle bags with a 5m run up..<br />
<br />
Then played 40 minutes of structured touch rugby.<br />
<br />
Totally fucked by the end of it. Slept like a baby.
-
[quote name='Fullermorg']<br />
Second Pre-Season fitness session<br />
<br />
Found this much harder than the first - mixture of having not 100% recovered from Tuesday's session and psychlogically knowing what was coming.<br />
<br />
Anyway:<br />
<br />- 2 laps of pitch in 2 minutes<br />
- Circuit training type routine.<br />
- 10 x 40m sprints (10 second between reps)<br />
- 5m sprints x 5, hitting deck and bounding up in simulated tackle scenario = 1 set - did 5 sets of this<br />
- 45 seconds of hitting tackle bags with a 5m run up..<br />
<br />
Then played 40 minutes of structured touch rugby.<br />
<br />
Totally fucked by the end of it. [b]Slept like a baby[/b].<br />
[/quote]<br />
<br />
No kids eh?
-
[quote name='Kirwan']<br />
[quote name='Fullermorg']<br />
Second Pre-Season fitness session<br />
<br />
Found this much harder than the first - mixture of having not 100% recovered from Tuesday's session and psychlogically knowing what was coming.<br />
<br />
Anyway:<br />
<br />- 2 laps of pitch in 2 minutes<br />
- Circuit training type routine.<br />
- 10 x 40m sprints (10 second between reps)<br />
- 5m sprints x 5, hitting deck and bounding up in simulated tackle scenario = 1 set - did 5 sets of this<br />
- 45 seconds of hitting tackle bags with a 5m run up..<br />
<br />
Then played 40 minutes of structured touch rugby.<br />
<br />
Totally fucked by the end of it. [b]Slept like a baby[/b].<br />
[/quote]<br />
<br />
No kids eh?<br />
[/quote]<br />
<br />
All safely tucked away in orphanages across Britain...
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No kids, but many ex girlfriends who proved to be particularly clumsy around the tops of stairs...<br />
<br />
Anyway, third pre-season fitness session this evening, nice and warm day in London, and i am slightly nervous. I know what is coming and that just makes it worse.<br />
<br />
Still, been keeping the weights going and can efinately see mass and strength gains in the past 4 weeks, particularly since using the Cyclone.<br />
<br />
Am now weighing in at 15 stone 2pounds. This is a rise from consistently hitting 14 stone 9/10 pounds for the past 6 months. So half a stone gain.<br />
<br />
Good part is that at the same time as putting this weight on i also notice loss of fat around the belly and lower back etc..<br />
<br />
Very positive, just need to keep injury free. -
Third fitness session last night.<br />
<br />
1) 2 laps of pitch in 2 minutes – 30 seconds rest.<br />
2) 3 sets of 1 minute with 30 seconds in between – 15m sprints, hit deck for 10 push ups, 15m sprint, hit deck for 10 push ups…..until 1 minute is up – 30 seconds rest after final set.<br />
3) 8 x 50m sprints, 10 second rest in between them – 1 minute rest after final 50m<br />
4) 5 x 5m sprints, hitting deck after each 5m – replicating tackle situation at end of a game – 1 minute rest until next exercise<br />
5) 4 x side step and sprint exercise (covered about 25m in length) walk back to start..straight into next set – 1 minute rest<br />
6) Final exercise – lap of pitch under 75 seconds<br />
<br />
Found some good improvements this time around. <br />
<br />
Have done this 2 laps of the pitch in 2 minutes target drill 3 times now.<br />
<br />
1st time - was in about 2 minutes 30 seconds<br />
2nd time - was in about 2 mins 20 seconds<br />
3rd time - was 1 minute 57 seconds.<br />
<br />
Happy with that progression.<br />
<br />
No puking this time. -
Fitness Session number 4 last night!<br />
<br />- Started with 2 laps of pitch in 2 mins (previous post indicated i had improved my time by 20 seconds over 4 days.....this was BS by our coach. FluffyBunny. Back to reality last night with a 2minute 24 seconds effort. Weak.)<br />
<br /> - Then a 5 set circuit. One set containing:<br />
<br />
5m sprint then 10 push ups<br />
5m sprint then 10 stand ups (start a movement on stomach and get to your feet as in after a tackle)<br />
5m sprint then 20 sit ups<br />
5m sprint then something else i can't remember....<br />
5m sprint then 10 star jumps (from squat position)<br />
<br /> - Then 10 sprints from half way to 22. after on sprint you would recovery jog back to start and begin again.<br />
<br /> - Then another 5 set exercise. Basically sprint 5m, hit deck (as if you have made a tackle) sprint 5m more and hit deck etc... You do 5x5m sprints and get ups which = 1 set.<br />
<br /> - 30 second constant hits tackle bag exercise....x3.<br />
<br />
Done, home, bed.<br />
<br />
Having huge problems with my calves at the moment though, so much so that i almost couldn't take part last night.<br />
<br />
Anyone got any experience of how they have overcome crippling cramps in the calves?
- Started with 2 laps of pitch in 2 mins (previous post indicated i had improved my time by 20 seconds over 4 days.....this was BS by our coach. FluffyBunny. Back to reality last night with a 2minute 24 seconds effort. Weak.)<br />
-
Two good gym sessions over the weekend.<br />
<br />
Sat Morning: Legs and some Tri<br />
<br />
Wide Arm pull ups - 3 sets<br />
Leg press machie - 5 sets of ascending weights <br />
Leg curls - 3 sets<br />
Weighted lunges - 3 sets<br />
Tricep pull downs - 3 sets<br />
Tricep machine 3 - sets<br />
<br />
Sun Morning: Shoulders<br />
<br />
Shoulder press (Smith) - 3 sets<br />
Shrugs - 3 sets<br />
Seated row - 3 sets<br />
Lateral dumbell raises - 3 sets<br />
Upright row - 3 sets<br />
Bicep machine - 3 sets -
[quote name='Bones']<br />
Sounds like you have put on too much weight for your calves to handle. I'd look to lose about half a stone if I was you.<br />
[/quote]<br />
<br />
Fuck the calves then!<br />
<br />
Seriously, I have had this problem for ages...at different weights etc...<br />
<br />
Think it is a cross between my running technique - on my toes most of the time (don't know why):<br />
<br />
Piss poor warm downs...too busy being ill:<br />
<br />
More running than i have done for ages and ages:<br />
<br />
------------<br />
<br />
Coub has a resident Chiropractor now and have an appointment on Tuesday evening to see if there is anything physiologically that i need to be doing to prevent calves flaring up, -
Got to look at your running technique I guess?<br />
<br />
When doing running drills but not requiring stepping/sprinting (those pitch laps would be perfect) - look at getting in a good stride with heel-to-toe action as you push your leg through. Making sure when you push through/off, your engaing the buttocks, and when pulling through, trying to bring your knee through using the upper leg.<br />
<br />
Mmmm, let's watch this training Jesse. -
Did the bleep test last night, had done a leg session the day before and played touch for 30 mins....<br />
<br />
Which is my way of making excuses for my 8.5 result!<br />
<br />
Dog shiT! -
I used to get very bad shin splints Fuller. I don't get them any more. I found that it was a combination of the trainers I was wearing and lack of stretching.<br />
<br />
Now I make sure I always get very good running shoes--no more cheap on sale stuff. A good pair of running shoes can save your calves. I also make sure I stretch extensively before and after every run.<br />
<br />
That seems to have worked for me. I used to have calf problems every time I ran. Now I can't remember the last time I had this issue. And I'm doing longer distance running sessions (an average of 6 miles) than before, and multiple 100 meter sprints, 5 sets on alternate days. No calf problems. <br />
<br />
Hope that helps. -
[quote name='davidav']<br />
I used to get very bad shin splints Fuller. I don't get them any more. I found that it was a combination of the trainers I was wearing and lack of stretching.<br />
<br />
Now I make sure I always get very good running shoes--no more cheap on sale stuff. A good pair of running shoes can save your calves. I also make sure I stretch extensively before and after every run.<br />
<br />
That seems to have worked for me. I used to have calf problems every time I ran. Now I can't remember the last time I had this issue. And I'm doing longer distance running sessions (an average of 6 miles) than before, and multiple 100 meter sprints, 5 sets on alternate days. No calf problems. <br />
<br />
Hope that helps.<br />
[/quote]<br />
<br />
Cheers mate, much appreciated. I tend to get the calf cramps whatever i do, and whatever shoe i am wearing. This includes mouldies, boots, trainers, shoes etc....<br />
<br />
I suspect that there are biomechanical reasons why they tense straight away and also i suspect there may be something to do with supplements.<br />
<br />
Remember reading an article a while back where Iwan Thomas, a GB 400m runner, who was complaining of calf cramps associated with creatine powder. He stopped taking it (switched to serum) and they went away.<br />
<br />
The calf problems i have been having have come on a lot since i have been using the Cyclone supplements which contain creatine. Am considering coming off and checking if there are any changes.<br />
<br />
Anyway - 6th fitness session last night<br />
<br />- 2 laps of pitch in 2 minutes (2mins 22seconds for me - shit)<br />
- 8 X 50m sprints - 10 second rest in between<br />
- 3 x 1minute of sprints to 22 and 10 push ups...<br />
- 5 sets of 5x5m sprints hitting deck and pushing up after each 5m. (hardest exercise of them all)<br />
- 4 set of 20m sprints and side steps of both legs<br />
- 1 lap of pitch in under 75 seconds (did it in 61 seconds)<br />
<br />
Felt like chundering but managed to keep it down.<br />
<br />
Played touch rugby before and after.
