Ravadongon’s Training 2006: A Year For Improvement: (Aussie Rules+Cricket+T&F)

**ravadongon** · 01-30-2006, 09:26 AM

Welcome to my NEW journal for 2006. I play cricket in the summer and footy (Aussie Rules) in the winter, and hopefully I can also compete in my first track and field season this year as well. My goals with my training are related to improving my performance on the field, at the moment, however I also want to compete in powerlifting in the future (in my 20s), so I want some big strength gains this year, which will help in both areas, no doubt.

Current Stats

Age: 16 (turning 17 in May)
Height: 1.80m
Weight – 80kg
Bodyfat – ?? (~15% I think)
Deadlift 1RM – 100kg
Bench Press 1RM – 70kg
Pullups – BW x 1 rep
PowerClean 1RM – 47.5kg
40m time – 6.79s
60m time – 8.90s
Beep Test – ??

Goals by May 2006

Weight – 80kg
Bodyfat - <10%
Deadlift 1RM - >120kg
Bench Press 1RM - >85kg
Pullups – BW x 10 reps
PowerClean 1RM - >65kg
40m time - <5.8s
60m time - <8.2s
>2 single arm push ups, >2 pistol single leg squats
Beep Test - > Level 12 Shuttle 1

Goals by August 2006*

Weight – 82.5kg
Bodyfat - <10%
Deadlift 1RM - >145kg
Bench Press 1RM - >100kg
PowerClean 1RM - >80kg
40m time - <5.4s
60m time - <7.6s
100m time - <12.5s
>5 single arm push ups, >5 pistol single leg squats
Beep Test - > Level 12 Shuttle 3

Goals by October 2006*

Weight – 85kg
Bodyfat - <10%
Deadlift 1RM - >170kg
Bench Press 1RM - >115kg
PowerClean 1RM - >90kg
40m time - <5.2s
60m time - <7.3s
>8 single arm push ups, >8 pistol single leg squats
Beep Test - > Level 12 Shuttle 5

Goals by December 2006*

Weight – 87.5kg
Bodyfat - <10%
Deadlift 1RM - >185kg
Bench Press 1RM - >115kg
PowerClean 1RM - >100kg
40m time - <5.1s
60m time - <7.1s
>10 single arm push ups, >10 pistol single leg squats
Beep Test - > Level 12 Shuttle 7

Weekly Schedule (inc/ Training Plan)*

MON (AM):
Weights - Lower
Lower ME - work to 3-5RM
Unilateral Leg lift - 2 x 6-10
Posterior Chain - 2 x 6-10
Weighted Abs - 4 x 6-10

TUE (AM):
GPP (10lb Medicine Ball Circuit) - 10 mins
Backward Toss x 10
Squat Push Press x 10
Medicine Ball Slams x 10
Forward Throw x 10

Tempo Runs
2x25x40m @ 65-70% pace (walking recovery to start)

TUE (PM):
Team Training (cricket)

WED (AM):
Footy Drills (set shots + misc. kicking and marking drills) - ~20 mins

Plyos
http://www.athleticadvisor.com/Weigh...ram_design.htm

Sprints

1 x 20m (2 min rest)
2 x 30m (3 min rest)
3 x 40m (4 min rest)

WED (PM):
Match (cricket)

THU (AM):
GPP (Bodyweight Circuit)
http://www.athletes.com/fun/henkin18.htm

Tempo Runs
2x15x60m @ 65-70% pace (walking recovery to start)

THU (PM):
Team Training (cricket)

FRI (AM):
Footy Drills (set shots + misc. kicking and marking drills) - ~20 mins

Plyos
http://www.athleticadvisor.com/Weigh...ram_design.htm

Sprints

1 x 40m (4 min rest)
2 x 50m (5 min rest)
3 x 60m (6 min rest)

FRI (PM):
Weights - Upper
Upper ME lift - work to 3-5RM
Row/Pullup - 2 x 6-10
OH Press - 2 x 6-10
Bicep/Tricep superset - 4 x 6-10
Ab Circuit

SAT:
Match (cricket)

SUN (AM):
Footy Drills (set shots + misc. kicking and marking drills) - ~20 mins

GPP (Strongman-type circuit)
- Sled Drags
- Turkish Get Ups
- Med Ball
- Grip Crusher

Diet*

I’m aiming to get >200g protein per day, carbs and calories should be between 3500-3750 per day. Also want to try and get in

My diet will look like this from February to Mid April:

Meal 1: Morning Pre Training (4:30 – 5:00AM)

2 scoops (1/2 serving) of Cytosport’s Cytogainer
2 weetbix
1 serving of fruit

Meal 2: Breakfast (7:00AM)

2 (whole) eggs
1 slice of Burgen Rye bread
1 cup of HILO milk
1 grilled tomatoes

Meal 3: Mid-Morning Meal (10:45AM)

1 Balance GOLD Bar
1 apple
1 handful of mixed nuts

Meal 4: Lunch (1:00PM)

1 cup of skim milk
1 chicken sandwich
1 piece of fruit

Meal 5: Afternoon Pre Training (3:30PM)

1 scoop of whey protein powder
1 serving of Gatorade/Powerade/Staminade
2 pieces of bread with 100s and 1000s
1 banana

Meal 6: Post Training (4:45 - 5:15PM)

1 scoop of whey protein powder
1 serving of Gatorade/Powerade/Staminade
1/2 cup of rolled oats
1/2 cup of HILO milk

Meal 7: Dinner (7:00 – 7:30PM)

…WHATEVER IS SERVED… (either steamed fish/roast meat + boiled vegetables OR lentils + rice + salad OR pasta + salad)

Meal 8: Pre Bed (9:00PM – 9:30PM)

1 serving of Cottage Cheese
1 cup of HILO milk
1 tbsp of Natural Peanut Butter

OR

Tuna
1 cup of HILO milk
1 tbsp olive oil

OR

1 scoop of protein blend
1 cup of HILO milk
1 tbsp of Natural Peanut Butter

Supplements*

Multivitamin/Multimineral – 1 tablet in the morning, 1 in the afternoon
Fish Oil - 2 caps morning, 2 caps evening
Trace Minerals - 1 serving morning
Vitamin C - 1 cap morning
B Complex - 1 cap morning
Zinc Complex – 1 cap morning
Magnesium Complex - 1 cap evening
Creatine formulas i.e. MAN Clout, MAN Orotine, Omega Thunder – pack recommendations to be adhered by
BCAA - 1 serving morning, 1 serving pre-workout, 1 serving evening
L-Tyrosine – 1 serving pre workout

* = subject to change

I’ll try to keep the journal updated as often as possible, sometimes it might be hard to do it everyday, so maybe every 2 days or twice a week, depending on how smoothly things run. I know my goals are set high but I believe in setting high goals, so I can really push myself to my maximum potential.

Feel free to make any comments or ask any questions.

**NOTE: ALL WEIGHTS LIFTED WILL BE RECORDED IN KILOGRAMS (here is a kilogram-to-pound converter: http://www.metric-conversions.org/we...-to-pounds.htm )**

**ravadongon** · 01-31-2006, 12:54 PM

Tue (AM) - GPP (Bodyweight) + GPP (Rowing)

GPP (Bodyweight)

1 circuits, 5 seconds rest between exercises

1. Jumping Jacks
2. Split Shuffles
3. Burpees
4. Mountain Climbers

GPP (Rowing)

15kg (cable resistance) x 5 mins

Time (inc/ warm up): 15 min (5:45AM – 6AM)

Notes:

- Didn’t get the full session into today (couldn’t do tempo runs due to time being a factor)
- Bodyweight circuit was challenging towards the end
- Rowing got tough on the upper back and arms in the last minute

Tue (PM) – Team Training (Cricket)

Time (inc/ warm up): 1hr 30 min (3:45–5:15PM)

Notes:

Trained with the 3rd XI today, as expected since I haven’t played for the school for the last 2 seasons. Overall, it was a mediocre session for me, the coaching in the team isn’t very strict so the training session definitely didn’t overwhelm me (we just had a regular net session – no fitness work). I bowled alright, my pace wasn’t as high as it normally is (though it was fasts for most the batsman in the 3rds understandably) as the area we train in is quite cramped up (people everywhere) but I got the ball in good areas, more often than not with some movement. Only one guy smashed me a few times down the ground, but this guy has played with the 1st XI before (not sure why he was training with us). My batting was average as well, I’m used to facing much quicker bowling (in the higher levels), so it was tough adjusting. I played and missed quite a few balls, but really I was trying to belt these guys out of the ground, once I got my eye in. Was successful on a couple of occasions, but they were using new balls and swinging them so it wasn’t the easiest task unless it was short and sat up, plus the bat which I normally use was getting re-gripped so I had to use my replacement, which I find more difficult to control and bat with in general. Hopefully I will make next session a better one.

**ravadongon** · 02-01-2006, 07:39 AM

Wed (AM) – Skills (Footy) + Plyos + Linear Acceleration

Skills (Footy)

Set Shots (30-35m out) various positions – 15 minutes

Plyos

Cycled Split Squat Jump - 2 x 10
Standing Long Jump - 2 x 10
Tuck Jump - 2 x 10

Linear Acceleration

Technique Drills

4 x 10m (1 min rest)
3 x 20m (2 min rest)
1 x 30m (3 min rest)
1 x 40m (4 min rest)

Time: 45 mins (5:45-6:30AM)

Notes:

- Goalkicking was not too bad. I was pretty accurate (~65-70%), but I wasn't striking the ball very cleanly though, and only just making the distance on most occassions with drop punts.
- Sprinting went pretty smoothly, no times recorded for this session as my training partner (brother) wasn't available this morning.

**ravadongon** · 02-05-2006, 02:26 AM

Thu (PM) – Team Training (Cricket)

Time (inc/ warm up): 1hr 30 min (3:45–5:15PM)

Notes:

Trained with the 3rd XI again, and again it was just a net session. Overall it was an average session again, because I wasn’t superbly consistent at all times. I bowled well, in the first half of the session and not so well in the second half. My batting followed the same pattern, the first half was solid, while I was loose in the second half, but I never do seem to bat well in the nets as the bowlers never give me enough time to prepare for the delivery (which doesn’t happen in a game).

**ravadongon** · 02-05-2006, 02:27 AM

Fri – No Training

I don’t want to do this often, but I really couldn’t get myself up in the morning for sprint training, probably because I went to bed after 10:30PM last night.

**ravadongon** · 02-05-2006, 03:52 AM

Sat (AM) – Interschool Game (Cricket)

Batting Stats (runs (balls faced)): 19 not out (15 balls, 2x4s)

Bowling Figures (overs - runs - wickets): 4 – 19 - 0

Notes:

- Played in the 3rd XI (30 overs per side). We won by 2 wickets (chased 152 of 30 overs successfully).
- Bowled poorly, although it was my first game for over 1 and a half years. Didn’t have any rhythm, therefore my pace was down and was lacking direction and bowling far too
full too often.
- Batted pretty well, I came in at number 7, which I was pretty pissed off at, since I am playing in the 3rds (but I didn’t really help myself by batting poorly on Thursday training). Top order didn’t perform except for one of the openers who made 68 and another guy who scored 25-30 odd, the rest all scored below double figures (a few of them got ducks).

**ravadongon** · 02-05-2006, 03:55 AM

Sun (AM) – GPP (‘Strongman Like’ Circuit)

Sled Drags – 1 set of X min

40kg x 7 min

Turkish Get Ups – 3 x 5 (each arm)

5kg x 5

Grip Crusher – 3 sets x MAX TIME

6.5 turns x 30 sec

Time (inc/ warm up): 25 min (7AM – 7:25AM)

Notes:

- Good session, first time I’ve done Turkish get ups, and boy were they tough, even with that light weight!
- I omitted a lot of the work I would regularly do, I’ll try and increase volume next week

**ravadongon** · 03-24-2006, 10:47 AM

I'm finally getting back into the journal writing, hopefully no more delays this year...

Fri (PM) - Upper Body

Warm Up

Rowing - 3 mins

Dynamic Stretching

Weighted Dips – WORK UPTO 1-4 RM

BW+2.5 x 4 (+2.5kg)

Incline DB Press - 2 x 6-10

22.5s x 3

Lat Pulldowns - 2 x 6-10

65 x 6 (+2 reps)

Tricep Pushdowns - 2 x 6-10

25 x 3

DB Hammer Curls - 2 x 6-10

12.5s x 8 (+2 reps)

Time: 40 mins

Notes:
- Average workout

**ravadongon** · 03-25-2006, 10:10 AM

Tue (AM) - GPP (Bodyweight Circuit)

GPP (Bodyweight Circuit)

10 minutes (as many circuits as possible)

1. Squats x 20,20,20,20
2. Push-ups x 15,12,10,8
3. Reverse Lunge x 12,12,12,8
4. V-ups x 10,10,10

Time (inc/ warm up): 10 min (10AM – 10:10AM)

Notes:

- Challenging workout towards the end
- Increased intensity from the last session (more circuits)

**ravadongon** · 03-27-2006, 09:26 AM

Mon (AM) - Lower Body

Warm Up

10 mins jogging

Dynamic Stretching

Deadlift - WORK UPTO 3-5RM

92.5 x 3 (+2.5kg)

DB Forward Lunges - 2 x 6-10

22.5s x 6 (+2.5kg)

Hyper-extensions - 2 x 6-10

+17.5 x 7 (+2 reps)

Seated Cable Crunches - 2 x 6-10

21.25 x 10 (+1.25kg)

Time (inc/ warm up): 40 mins (7:20 - 8AM)

Notes:
- Solid workout - good steady increases
- Technique wasn't too brilliant on deads though...

Lift · 03-27-2006, 10:30 AM

This is an excellent journal, you seem to have a solid plan

best of luck

**ravadongon** · 03-31-2006, 11:05 AM

I've been lazy this week with GPP and sprint training (I've missed a lot of sessions), I have to get back into properly soon.

Fri (PM) - Upper Body

Warm Up

Cycling - 5 mins

Dynamic Stretching

Weighted Dips – WORK UPTO 1-4 RM

BW+7.5 x 3 (+5kg)

Incline DB Press - 2 x 6-10

20s x 6 (+2 reps)

Lat Pulldowns - 2 x 6-10

65 x 7 (+1 rep)

Tricep Pushdowns - 2 x 6-10

25 x 5 (+2 reps)

DB Hammer Curls - 2 x 6-10

12.5s x 10 (+2 reps)

Time: 35 mins

Notes:
- Great workout, particularly impressed with the weighted dips.

**ravadongon** · 04-01-2006, 12:50 AM

Sat (AM) – Plyos + Linear Acceleration I

Warm up

1 circuit

1. Jumping Jacks x 30s (30s rest)
2. Split Shuffles x 30s (30s rest)
3. Burpees x 30s (30s rest)
4. Mountain Climbers x 30s (30s rest)

Dynamic Stretching and Mobility

Plyos

Cycled Split Squat Jump - 2 x 10
Clap Push Up - 2 x 8
Vertical Jump - 2 x 10

Linear Acceleration

1 x 5m (30 sec rest)
2 x 10m (1 min rest)
3 x 20m (2 min rest)
1 x 40m

Time: 45 mins (7:15-8:00AM)

Notes:
- First sprinting session for a while; acceleration and speed wasn't too great

**ravadongon** · 04-02-2006, 10:48 AM

Sun (AM) - GPP (Bodyweight Circuit)

GPP (Bodyweight Circuit)

10 minutes (as many circuits as possible)

1. Squats x 20,20,20,20,15
2. Push-ups x 15,12,10,8
3. Reverse Lunge x 12,12,12,12
4. V-ups x 10,10,10,10

Time (inc/ warm up): 10 min (7AM – 7:10AM)

Notes:

- Very tough towards the end on the legs (huge lactic acid build-up)
- Increased intensity from the last session (more circuits)

Sun (PM) - GPP (Turkish Get Ups)

7.5 x 5
8.5 x 5
10 x 4 (+2.5kg)

Time (inc/ warm up): 15 min (6:30PM – 6:45PM)

Notes:

- Excellent workout - was sweating profusely at the end

**ravadongon** · 04-03-2006, 08:01 AM

Mon (AM) - Lower Body

Warm Up

10 mins jogging

Dynamic Stretching

Deadlift - WORK UPTO 3-5RM

95 x 3 (+2.5kg)

DB Forward Lunges - 2 x 6-10

22.5s x 7 (+1 rep)

Hyper-extensions - 2 x 6-10

+20 x 6 (+2.5kg)

Seated Cable Crunches - 2 x 6-10

21.25 x 10 (+1.25kg)

Time (inc/ warm up): 40 mins (7:20 - 8AM)

Notes:
- Another solid lower body workout
- Lunges were very tough after deadlifts today, for some reason or other

**ravadongon** · 04-05-2006, 10:38 AM

Wed (AM) - GPP (Bodyweight Circuit)

GPP (Bodyweight Circuit)

2 circuits, 20 seconds rest between exercises

1. Jumping Jacks
2. Split Shuffles
3. Burpees
4. Mountain Climbers

Time (inc/ warm up): 10 min (6:20PM – 6:30AM)

Notes:

- Incredibly tough towards the end of the circuit (massive lactic acid build-up)
- Decreased rest time from last session

01-30-2006, 09:26 AM	#1
ravadongon Audere est Facere Join Date: Apr 2005 Location: Perth, Australia Posts: 372 Recipes: 0 Rep Power: 7	Ravadongon’s Training 2006: A Year For Improvement: (Aussie Rules+Cricket+T&F) Welcome to my NEW journal for 2006. I play cricket in the summer and footy (Aussie Rules) in the winter, and hopefully I can also compete in my first track and field season this year as well. My goals with my training are related to improving my performance on the field, at the moment, however I also want to compete in powerlifting in the future (in my 20s), so I want some big strength gains this year, which will help in both areas, no doubt. Current Stats Age: 16 (turning 17 in May) Height: 1.80m Weight – 80kg Bodyfat – ?? (~15% I think) Deadlift 1RM – 100kg Bench Press 1RM – 70kg Pullups – BW x 1 rep PowerClean 1RM – 47.5kg 40m time – 6.79s 60m time – 8.90s Beep Test – ?? Goals by May 2006 Weight – 80kg Bodyfat - <10% Deadlift 1RM - >120kg Bench Press 1RM - >85kg Pullups – BW x 10 reps PowerClean 1RM - >65kg 40m time - <5.8s 60m time - <8.2s >2 single arm push ups, >2 pistol single leg squats Beep Test - > Level 12 Shuttle 1 Goals by August 2006* Weight – 82.5kg Bodyfat - <10% Deadlift 1RM - >145kg Bench Press 1RM - >100kg PowerClean 1RM - >80kg 40m time - <5.4s 60m time - <7.6s 100m time - <12.5s >5 single arm push ups, >5 pistol single leg squats Beep Test - > Level 12 Shuttle 3 Goals by October 2006* Weight – 85kg Bodyfat - <10% Deadlift 1RM - >170kg Bench Press 1RM - >115kg PowerClean 1RM - >90kg 40m time - <5.2s 60m time - <7.3s >8 single arm push ups, >8 pistol single leg squats Beep Test - > Level 12 Shuttle 5 Goals by December 2006* Weight – 87.5kg Bodyfat - <10% Deadlift 1RM - >185kg Bench Press 1RM - >115kg PowerClean 1RM - >100kg 40m time - <5.1s 60m time - <7.1s >10 single arm push ups, >10 pistol single leg squats Beep Test - > Level 12 Shuttle 7 Weekly Schedule (inc/ Training Plan)* MON (AM): Weights - Lower Lower ME - work to 3-5RM Unilateral Leg lift - 2 x 6-10 Posterior Chain - 2 x 6-10 Weighted Abs - 4 x 6-10 TUE (AM): GPP (10lb Medicine Ball Circuit) - 10 mins Backward Toss x 10 Squat Push Press x 10 Medicine Ball Slams x 10 Forward Throw x 10 Tempo Runs 2x25x40m @ 65-70% pace (walking recovery to start) TUE (PM): Team Training (cricket) WED (AM): Footy Drills (set shots + misc. kicking and marking drills) - ~20 mins Plyos http://www.athleticadvisor.com/Weigh...ram_design.htm Sprints 1 x 20m (2 min rest) 2 x 30m (3 min rest) 3 x 40m (4 min rest) WED (PM): Match (cricket) THU (AM): GPP (Bodyweight Circuit) http://www.athletes.com/fun/henkin18.htm Tempo Runs 2x15x60m @ 65-70% pace (walking recovery to start) THU (PM): Team Training (cricket) FRI (AM): Footy Drills (set shots + misc. kicking and marking drills) - ~20 mins Plyos http://www.athleticadvisor.com/Weigh...ram_design.htm Sprints 1 x 40m (4 min rest) 2 x 50m (5 min rest) 3 x 60m (6 min rest) FRI (PM): Weights - Upper Upper ME lift - work to 3-5RM Row/Pullup - 2 x 6-10 OH Press - 2 x 6-10 Bicep/Tricep superset - 4 x 6-10 Ab Circuit SAT: Match (cricket) SUN (AM): Footy Drills (set shots + misc. kicking and marking drills) - ~20 mins GPP (Strongman-type circuit) - Sled Drags - Turkish Get Ups - Med Ball - Grip Crusher Diet* I’m aiming to get >200g protein per day, carbs and calories should be between 3500-3750 per day. Also want to try and get in My diet will look like this from February to Mid April: Meal 1: Morning Pre Training (4:30 – 5:00AM) 2 scoops (1/2 serving) of Cytosport’s Cytogainer 2 weetbix 1 serving of fruit Meal 2: Breakfast (7:00AM) 2 (whole) eggs 1 slice of Burgen Rye bread 1 cup of HILO milk 1 grilled tomatoes Meal 3: Mid-Morning Meal (10:45AM) 1 Balance GOLD Bar 1 apple 1 handful of mixed nuts Meal 4: Lunch (1:00PM) 1 cup of skim milk 1 chicken sandwich 1 piece of fruit Meal 5: Afternoon Pre Training (3:30PM) 1 scoop of whey protein powder 1 serving of Gatorade/Powerade/Staminade 2 pieces of bread with 100s and 1000s 1 banana Meal 6: Post Training (4:45 - 5:15PM) 1 scoop of whey protein powder 1 serving of Gatorade/Powerade/Staminade 1/2 cup of rolled oats 1/2 cup of HILO milk Meal 7: Dinner (7:00 – 7:30PM) …WHATEVER IS SERVED… (either steamed fish/roast meat + boiled vegetables OR lentils + rice + salad OR pasta + salad) Meal 8: Pre Bed (9:00PM – 9:30PM) 1 serving of Cottage Cheese 1 cup of HILO milk 1 tbsp of Natural Peanut Butter OR Tuna 1 cup of HILO milk 1 tbsp olive oil OR 1 scoop of protein blend 1 cup of HILO milk 1 tbsp of Natural Peanut Butter Supplements* Multivitamin/Multimineral – 1 tablet in the morning, 1 in the afternoon Fish Oil - 2 caps morning, 2 caps evening Trace Minerals - 1 serving morning Vitamin C - 1 cap morning B Complex - 1 cap morning Zinc Complex – 1 cap morning Magnesium Complex - 1 cap evening Creatine formulas i.e. MAN Clout, MAN Orotine, Omega Thunder – pack recommendations to be adhered by BCAA - 1 serving morning, 1 serving pre-workout, 1 serving evening L-Tyrosine – 1 serving pre workout * = subject to change I’ll try to keep the journal updated as often as possible, sometimes it might be hard to do it everyday, so maybe every 2 days or twice a week, depending on how smoothly things run. I know my goals are set high but I believe in setting high goals, so I can really push myself to my maximum potential. Feel free to make any comments or ask any questions. NOTE: ALL WEIGHTS LIFTED WILL BE RECORDED IN KILOGRAMS (here is a kilogram-to-pound converter: http://www.metric-conversions.org/we...-to-pounds.htm ) __________________ My Weight Training Log - http://ironmass.com/forums/showthread.php?p=112673 For Full Journal visit - http://forum.athletes.com/showthread.php?t=2466 or http://charliefrancis.com/community/...ad.php?t=11822.

01-31-2006, 12:54 PM	#2
ravadongon Audere est Facere Join Date: Apr 2005 Location: Perth, Australia Posts: 372 Recipes: 0 Rep Power: 7	31/01/06 Tue (AM) - GPP (Bodyweight) + GPP (Rowing) GPP (Bodyweight) 1 circuits, 5 seconds rest between exercises 1. Jumping Jacks 2. Split Shuffles 3. Burpees 4. Mountain Climbers GPP (Rowing) 15kg (cable resistance) x 5 mins Time (inc/ warm up): 15 min (5:45AM – 6AM) Notes: - Didn’t get the full session into today (couldn’t do tempo runs due to time being a factor) - Bodyweight circuit was challenging towards the end - Rowing got tough on the upper back and arms in the last minute Tue (PM) – Team Training (Cricket) Time (inc/ warm up): 1hr 30 min (3:45–5:15PM) Notes: Trained with the 3rd XI today, as expected since I haven’t played for the school for the last 2 seasons. Overall, it was a mediocre session for me, the coaching in the team isn’t very strict so the training session definitely didn’t overwhelm me (we just had a regular net session – no fitness work). I bowled alright, my pace wasn’t as high as it normally is (though it was fasts for most the batsman in the 3rds understandably) as the area we train in is quite cramped up (people everywhere) but I got the ball in good areas, more often than not with some movement. Only one guy smashed me a few times down the ground, but this guy has played with the 1st XI before (not sure why he was training with us). My batting was average as well, I’m used to facing much quicker bowling (in the higher levels), so it was tough adjusting. I played and missed quite a few balls, but really I was trying to belt these guys out of the ground, once I got my eye in. Was successful on a couple of occasions, but they were using new balls and swinging them so it wasn’t the easiest task unless it was short and sat up, plus the bat which I normally use was getting re-gripped so I had to use my replacement, which I find more difficult to control and bat with in general. Hopefully I will make next session a better one. __________________ My Weight Training Log - http://ironmass.com/forums/showthread.php?p=112673 For Full Journal visit - http://forum.athletes.com/showthread.php?t=2466 or http://charliefrancis.com/community/...ad.php?t=11822.

02-01-2006, 07:39 AM	#3
ravadongon Audere est Facere Join Date: Apr 2005 Location: Perth, Australia Posts: 372 Recipes: 0 Rep Power: 7	Wed (AM) – Skills (Footy) + Plyos + Linear Acceleration Skills (Footy) Set Shots (30-35m out) various positions – 15 minutes Plyos Cycled Split Squat Jump - 2 x 10 Standing Long Jump - 2 x 10 Tuck Jump - 2 x 10 Linear Acceleration Technique Drills 4 x 10m (1 min rest) 3 x 20m (2 min rest) 1 x 30m (3 min rest) 1 x 40m (4 min rest) Time: 45 mins (5:45-6:30AM) Notes: - Goalkicking was not too bad. I was pretty accurate (~65-70%), but I wasn't striking the ball very cleanly though, and only just making the distance on most occassions with drop punts. - Sprinting went pretty smoothly, no times recorded for this session as my training partner (brother) wasn't available this morning. __________________ My Weight Training Log - http://ironmass.com/forums/showthread.php?p=112673 For Full Journal visit - http://forum.athletes.com/showthread.php?t=2466 or http://charliefrancis.com/community/...ad.php?t=11822.

02-05-2006, 02:26 AM	#4
ravadongon Audere est Facere Join Date: Apr 2005 Location: Perth, Australia Posts: 372 Recipes: 0 Rep Power: 7	Thu (PM) – Team Training (Cricket) Time (inc/ warm up): 1hr 30 min (3:45–5:15PM) Notes: Trained with the 3rd XI again, and again it was just a net session. Overall it was an average session again, because I wasn’t superbly consistent at all times. I bowled well, in the first half of the session and not so well in the second half. My batting followed the same pattern, the first half was solid, while I was loose in the second half, but I never do seem to bat well in the nets as the bowlers never give me enough time to prepare for the delivery (which doesn’t happen in a game). __________________ My Weight Training Log - http://ironmass.com/forums/showthread.php?p=112673 For Full Journal visit - http://forum.athletes.com/showthread.php?t=2466 or http://charliefrancis.com/community/...ad.php?t=11822.

02-05-2006, 02:27 AM	#5
ravadongon Audere est Facere Join Date: Apr 2005 Location: Perth, Australia Posts: 372 Recipes: 0 Rep Power: 7	Fri – No Training I don’t want to do this often, but I really couldn’t get myself up in the morning for sprint training, probably because I went to bed after 10:30PM last night. __________________ My Weight Training Log - http://ironmass.com/forums/showthread.php?p=112673 For Full Journal visit - http://forum.athletes.com/showthread.php?t=2466 or http://charliefrancis.com/community/...ad.php?t=11822.

02-05-2006, 03:52 AM	#6
ravadongon Audere est Facere Join Date: Apr 2005 Location: Perth, Australia Posts: 372 Recipes: 0 Rep Power: 7	4/2/06 Sat (AM) – Interschool Game (Cricket) Batting Stats (runs (balls faced)): 19 not out (15 balls, 2x4s) Bowling Figures (overs - runs - wickets): 4 – 19 - 0 Notes: - Played in the 3rd XI (30 overs per side). We won by 2 wickets (chased 152 of 30 overs successfully). - Bowled poorly, although it was my first game for over 1 and a half years. Didn’t have any rhythm, therefore my pace was down and was lacking direction and bowling far too full too often. - Batted pretty well, I came in at number 7, which I was pretty pissed off at, since I am playing in the 3rds (but I didn’t really help myself by batting poorly on Thursday training). Top order didn’t perform except for one of the openers who made 68 and another guy who scored 25-30 odd, the rest all scored below double figures (a few of them got ducks). __________________ My Weight Training Log - http://ironmass.com/forums/showthread.php?p=112673 For Full Journal visit - http://forum.athletes.com/showthread.php?t=2466 or http://charliefrancis.com/community/...ad.php?t=11822.

02-05-2006, 03:55 AM	#7
ravadongon Audere est Facere Join Date: Apr 2005 Location: Perth, Australia Posts: 372 Recipes: 0 Rep Power: 7	5/2/06 Sun (AM) – GPP (‘Strongman Like’ Circuit) Sled Drags – 1 set of X min 40kg x 7 min Turkish Get Ups – 3 x 5 (each arm) 5kg x 5 Grip Crusher – 3 sets x MAX TIME 6.5 turns x 30 sec Time (inc/ warm up): 25 min (7AM – 7:25AM) Notes: - Good session, first time I’ve done Turkish get ups, and boy were they tough, even with that light weight! - I omitted a lot of the work I would regularly do, I’ll try and increase volume next week __________________ My Weight Training Log - http://ironmass.com/forums/showthread.php?p=112673 For Full Journal visit - http://forum.athletes.com/showthread.php?t=2466 or http://charliefrancis.com/community/...ad.php?t=11822.

03-24-2006, 10:47 AM	#8
ravadongon Audere est Facere Join Date: Apr 2005 Location: Perth, Australia Posts: 372 Recipes: 0 Rep Power: 7	24/3/06 I'm finally getting back into the journal writing, hopefully no more delays this year... Fri (PM) - Upper Body Warm Up Rowing - 3 mins Dynamic Stretching Weighted Dips – WORK UPTO 1-4 RM BW+2.5 x 4 (+2.5kg) Incline DB Press - 2 x 6-10 22.5s x 3 Lat Pulldowns - 2 x 6-10 65 x 6 (+2 reps) Tricep Pushdowns - 2 x 6-10 25 x 3 DB Hammer Curls - 2 x 6-10 12.5s x 8 (+2 reps) Time: 40 mins Notes: - Average workout __________________ My Weight Training Log - http://ironmass.com/forums/showthread.php?p=112673 For Full Journal visit - http://forum.athletes.com/showthread.php?t=2466 or http://charliefrancis.com/community/...ad.php?t=11822.

03-25-2006, 10:10 AM	#9
ravadongon Audere est Facere Join Date: Apr 2005 Location: Perth, Australia Posts: 372 Recipes: 0 Rep Power: 7	25/3/06 Tue (AM) - GPP (Bodyweight Circuit) GPP (Bodyweight Circuit) 10 minutes (as many circuits as possible) 1. Squats x 20,20,20,20 2. Push-ups x 15,12,10,8 3. Reverse Lunge x 12,12,12,8 4. V-ups x 10,10,10 Time (inc/ warm up): 10 min (10AM – 10:10AM) Notes: - Challenging workout towards the end - Increased intensity from the last session (more circuits) __________________ My Weight Training Log - http://ironmass.com/forums/showthread.php?p=112673 For Full Journal visit - http://forum.athletes.com/showthread.php?t=2466 or http://charliefrancis.com/community/...ad.php?t=11822.

03-27-2006, 09:26 AM	#10
ravadongon Audere est Facere Join Date: Apr 2005 Location: Perth, Australia Posts: 372 Recipes: 0 Rep Power: 7	27/3/06 Mon (AM) - Lower Body Warm Up 10 mins jogging Dynamic Stretching Deadlift - WORK UPTO 3-5RM 92.5 x 3 (+2.5kg) DB Forward Lunges - 2 x 6-10 22.5s x 6 (+2.5kg) Hyper-extensions - 2 x 6-10 +17.5 x 7 (+2 reps) Seated Cable Crunches - 2 x 6-10 21.25 x 10 (+1.25kg) Time (inc/ warm up): 40 mins (7:20 - 8AM) Notes: - Solid workout - good steady increases - Technique wasn't too brilliant on deads though... __________________ My Weight Training Log - http://ironmass.com/forums/showthread.php?p=112673 For Full Journal visit - http://forum.athletes.com/showthread.php?t=2466 or http://charliefrancis.com/community/...ad.php?t=11822.

03-27-2006, 10:30 AM	#11
Lift I Love IronMass.Com Join Date: Nov 2005 Posts: 825 Recipes: 0 Rep Power: 11	This is an excellent journal, you seem to have a solid plan best of luck __________________ MrLiftALot@hotmail.com "King Kong Ain't Got Sh*t On Me..."

03-31-2006, 11:05 AM	#12
ravadongon Audere est Facere Join Date: Apr 2005 Location: Perth, Australia Posts: 372 Recipes: 0 Rep Power: 7	31/03/06 I've been lazy this week with GPP and sprint training (I've missed a lot of sessions), I have to get back into properly soon. Fri (PM) - Upper Body Warm Up Cycling - 5 mins Dynamic Stretching Weighted Dips – WORK UPTO 1-4 RM BW+7.5 x 3 (+5kg) Incline DB Press - 2 x 6-10 20s x 6 (+2 reps) Lat Pulldowns - 2 x 6-10 65 x 7 (+1 rep) Tricep Pushdowns - 2 x 6-10 25 x 5 (+2 reps) DB Hammer Curls - 2 x 6-10 12.5s x 10 (+2 reps) Time: 35 mins Notes: - Great workout, particularly impressed with the weighted dips. __________________ My Weight Training Log - http://ironmass.com/forums/showthread.php?p=112673 For Full Journal visit - http://forum.athletes.com/showthread.php?t=2466 or http://charliefrancis.com/community/...ad.php?t=11822.

04-01-2006, 12:50 AM	#13
ravadongon Audere est Facere Join Date: Apr 2005 Location: Perth, Australia Posts: 372 Recipes: 0 Rep Power: 7	01/04/06 Sat (AM) – Plyos + Linear Acceleration I Warm up 1 circuit 1. Jumping Jacks x 30s (30s rest) 2. Split Shuffles x 30s (30s rest) 3. Burpees x 30s (30s rest) 4. Mountain Climbers x 30s (30s rest) Dynamic Stretching and Mobility Plyos Cycled Split Squat Jump - 2 x 10 Clap Push Up - 2 x 8 Vertical Jump - 2 x 10 Linear Acceleration 1 x 5m (30 sec rest) 2 x 10m (1 min rest) 3 x 20m (2 min rest) 1 x 40m Time: 45 mins (7:15-8:00AM) Notes: - First sprinting session for a while; acceleration and speed wasn't too great __________________ My Weight Training Log - http://ironmass.com/forums/showthread.php?p=112673 For Full Journal visit - http://forum.athletes.com/showthread.php?t=2466 or http://charliefrancis.com/community/...ad.php?t=11822.

04-02-2006, 10:48 AM	#14
ravadongon Audere est Facere Join Date: Apr 2005 Location: Perth, Australia Posts: 372 Recipes: 0 Rep Power: 7	02/04/06 Sun (AM) - GPP (Bodyweight Circuit) GPP (Bodyweight Circuit) 10 minutes (as many circuits as possible) 1. Squats x 20,20,20,20,15 2. Push-ups x 15,12,10,8 3. Reverse Lunge x 12,12,12,12 4. V-ups x 10,10,10,10 Time (inc/ warm up): 10 min (7AM – 7:10AM) Notes: - Very tough towards the end on the legs (huge lactic acid build-up) - Increased intensity from the last session (more circuits) Sun (PM) - GPP (Turkish Get Ups) 7.5 x 5 8.5 x 5 10 x 4 (+2.5kg) Time (inc/ warm up): 15 min (6:30PM – 6:45PM) Notes: - Excellent workout - was sweating profusely at the end __________________ My Weight Training Log - http://ironmass.com/forums/showthread.php?p=112673 For Full Journal visit - http://forum.athletes.com/showthread.php?t=2466 or http://charliefrancis.com/community/...ad.php?t=11822.

04-03-2006, 08:01 AM	#15
ravadongon Audere est Facere Join Date: Apr 2005 Location: Perth, Australia Posts: 372 Recipes: 0 Rep Power: 7	03/04/06 Mon (AM) - Lower Body Warm Up 10 mins jogging Dynamic Stretching Deadlift - WORK UPTO 3-5RM 95 x 3 (+2.5kg) DB Forward Lunges - 2 x 6-10 22.5s x 7 (+1 rep) Hyper-extensions - 2 x 6-10 +20 x 6 (+2.5kg) Seated Cable Crunches - 2 x 6-10 21.25 x 10 (+1.25kg) Time (inc/ warm up): 40 mins (7:20 - 8AM) Notes: - Another solid lower body workout - Lunges were very tough after deadlifts today, for some reason or other __________________ My Weight Training Log - http://ironmass.com/forums/showthread.php?p=112673 For Full Journal visit - http://forum.athletes.com/showthread.php?t=2466 or http://charliefrancis.com/community/...ad.php?t=11822.

04-05-2006, 10:38 AM	#16
ravadongon Audere est Facere Join Date: Apr 2005 Location: Perth, Australia Posts: 372 Recipes: 0 Rep Power: 7	05/04/06 Wed (AM) - GPP (Bodyweight Circuit) GPP (Bodyweight Circuit) 2 circuits, 20 seconds rest between exercises 1. Jumping Jacks 2. Split Shuffles 3. Burpees 4. Mountain Climbers Time (inc/ warm up): 10 min (6:20PM – 6:30AM) Notes: - Incredibly tough towards the end of the circuit (massive lactic acid build-up) - Decreased rest time from last session __________________ My Weight Training Log - http://ironmass.com/forums/showthread.php?p=112673 For Full Journal visit - http://forum.athletes.com/showthread.php?t=2466 or http://charliefrancis.com/community/...ad.php?t=11822.

04-07-2006, 02:21 PM	#17
ravadongon Audere est Facere Join Date: Apr 2005 Location: Perth, Australia Posts: 372 Recipes: 0 Rep Power: 7