Richo's Football Season Log - Page 2

Richo · 05-05-2006, 07:29 AM

Desire Physiques in the Future

These are the physiques that i admire the most. Mainly 100m Sprinters. They are lean, fit and well built. To obtain these physiques i have a plan, which is outlined in the next post.

Pic 1 - Asafa Powell : 100m Sprinter
Pic 2 - Maurice Greene : 100m Sprinter
Pic 3 - Justin Gatlin : 100m Sprinter
Pic 4 - Phil Baroni : MMA Fighter
Pic 5 - Ben Johnson : 100m Sprinter

Richo · 05-05-2006, 07:44 AM

Yes i know it is weird already making plans for the next couple years, but i may as well get organised so i don't waste any precious (sp) time.

If I Play Australian Rules
2006
May - October : Football Season
October - January : Bulk for Off-Season

2007
January - April : Pre-Season
April - October : Football Season
October - January : Bulk for Off-Season

As you can see it is pretty much, Bulk, Gain Fitness, Maintain. I don't know if bulking for 3 months is enough, but its the only time i have to do it. That is, if i choose to play football next year.

I will be coming up with different scenario's later. But my years depend on what sport I am playing, if i am playing sport (99.9% i will continue to play sports but) etc etc. that is just one scenario. But even that is subject to change, depending on where i am playing football.

Locky · 05-05-2006, 12:36 PM

U have to squat if u want to look like sprinters

Richo · 05-06-2006, 06:17 AM

Stats
None

Coach's Words to Me Before Game
Keep attacking, like you do

Injury Sustained
Location : Back of Neck
How it Occured : Tackle with a knee driven into my neck
Story : I went on third quarter i think it was. Ran around for a couple minutes. I then attacked the ball, picked it up, and in a split second, some guy grabbed me. He held the ball to me as he lifted me up, and swung me around and just drove me into the ground. As i landed, his knee went straight into the back of my neck. This just forced me to just lay there holding my neck. This triggered a fight between the two teams, and the trainer came off and took me off the field. And applied sopme ice to it. As i am typing this, it is very sore.
Out For : Hopefully not long, i will be seeing how i am feeling on Monday. But i think i might be out for 1 or 2 weeks. Including weight lifting, but i will see on Monday. Luckily we have a bye next week, so i should be right for the next game.

What I Learnt from Today
Having a knee driven into my neck really hurts haha
Football is unpredictable and you never if you are going to get hurt or not. It is just part of the game.

Final Thoughts
Don't have any

Richo · 05-07-2006, 02:12 AM

Here is another scenario

If I Undertake Track & Field starting October
2006
May - October : Football Season
October - December : Track & Field Season

2007
December - February : Track & Field Season
February - May : Bulk for Off Season
May - October : Track & Field Pre-Season
October - December : Track & Field Season

This is a slight difference to the football one. You have the season during the summer, bulk during autumn. Then the start the intense pre-season workouts during 2007.

Richo · 05-08-2006, 08:46 AM

Resistance Training
Lower-body Session

Alternating Dumbbell Step-up - 15x6 . 15x6 . 15x6
Walking Dumbbell Lunge - 15x7 . 15x7 . 15x7
Mountain Climber - 30sec . 30sec
Lying Hamstring Curl - 11x10 . 11x10
Dumbbell Calf-Raise - 10x12 . 10x12
Bench Jumps - 0x10 . 0x10

Post Workout Meal/Drink - None yet, but dinner is on the way

---Notes---
* The step-ups were hard. They challenged me, however, as i went on, i started to lose balance, which was scary but i regained myself.
* The lunges were same old, same old.
* Now, mountain climbers, best thing ever. my legs were just burning like hell. I don't care whether these make your legs grow or not, cos my legs felt like they were worked. I just went flat-out for 30sec and i felt like i sprinted the 200 and 100 combined, thats like 300m lol
* Ham curl and calf raises were nothing special.
* Bench jumps were good finisher. made sure i was exploding of the ground as soon as i landed and stuff.
* Overall, a very good workout. My legs are feeling sore, which is a good sign. I was pleased today, but i have to make sure i insert mountain climbers into every leg workout.

---Goals---
None at the present moment

Richo · 05-09-2006, 07:41 AM

Cardiovascular Training
Agility & Sprint Work

* Warm up Lap
* Stretching

* More warm-up exercises, ie, heel flick runs, knee lifts, side to side
* Quick Stretch

* Goal post shuttle run - 1 set, 85% Int
* Push-ups - 0x10
* Altered Goal Post & Square Run - 2 sets, 90% Int
* Push-ups - 0x10
* Sit-ups - 0x10 . 0x10

* 50m Sprints - 3 sets, Max% Int

* Lap Fartlex Style - 1 set, Alternating% Int
* Cooldown Stretch

---Notes---
* It wasn't a bad start. The agility training was alright, i felt quicker of my marks and stuff.
* The sprints was when the trouble started to occur. If anyone has been following, i injuried my neck on the weekend, but a member, dton, said it might of been just deep bruising. But it still hurts now and then, esp when i move it around too much. And the sprints must of triggered something cos my neck started to hurt. So i just basically finished up then.
* Overall, not a waste. Even though it was very short, i think i gained something other than a sore neck. Hopefully soon this pain will not and i can start going all-out again

Richo · 05-11-2006, 09:19 AM

due to financial reasons, i will stop playing football for this season. I decided to stop to help my dad with money as petrol costs far too much to travel to train and play.

This early retirement has allowed some time to start training for 100m and 200m and long jump.

and today i bought a pair of spikes, so i'm getting prepare. a new journal will be starting up either tonight or tomorrow night. so anyone who watches, stay tuned

05-05-2006, 07:44 AM	#32
Richo IMPC Contestant Join Date: Dec 2005 Location: Australia Posts: 491 Recipes: 0 Rep Power: 12	Plan for Next Couple Years Yes i know it is weird already making plans for the next couple years, but i may as well get organised so i don't waste any precious (sp) time. If I Play Australian Rules 2006 May - October : Football Season October - January : Bulk for Off-Season 2007 January - April : Pre-Season April - October : Football Season October - January : Bulk for Off-Season As you can see it is pretty much, Bulk, Gain Fitness, Maintain. I don't know if bulking for 3 months is enough, but its the only time i have to do it. That is, if i choose to play football next year. I will be coming up with different scenario's later. But my years depend on what sport I am playing, if i am playing sport (99.9% i will continue to play sports but) etc etc. that is just one scenario. But even that is subject to change, depending on where i am playing football. __________________ Richo's Road to Track & Field Journal Thread http://www.ironmass.com/forums/worko...ack-field.html ----------------------------------------------------- Stats Age - 18 Weight - 50kg 1RM Benchpress - 42.25kg 1RM Barbell Row - 45kg 50m Time - 8secs Standing Long Jump - 2.20m -----------------------------------------------------

05-06-2006, 06:17 AM	#34
Richo IMPC Contestant Join Date: Dec 2005 Location: Australia Posts: 491 Recipes: 0 Rep Power: 12	Game Day - Round Five... Injury Sustained, More Below Stats None Coach's Words to Me Before Game Keep attacking, like you do Injury Sustained Location : Back of Neck How it Occured : Tackle with a knee driven into my neck Story : I went on third quarter i think it was. Ran around for a couple minutes. I then attacked the ball, picked it up, and in a split second, some guy grabbed me. He held the ball to me as he lifted me up, and swung me around and just drove me into the ground. As i landed, his knee went straight into the back of my neck. This just forced me to just lay there holding my neck. This triggered a fight between the two teams, and the trainer came off and took me off the field. And applied sopme ice to it. As i am typing this, it is very sore. Out For : Hopefully not long, i will be seeing how i am feeling on Monday. But i think i might be out for 1 or 2 weeks. Including weight lifting, but i will see on Monday. Luckily we have a bye next week, so i should be right for the next game. What I Learnt from Today Having a knee driven into my neck really hurts haha Football is unpredictable and you never if you are going to get hurt or not. It is just part of the game. Final Thoughts Don't have any __________________ Richo's Road to Track & Field Journal Thread http://www.ironmass.com/forums/worko...ack-field.html ----------------------------------------------------- Stats Age - 18 Weight - 50kg 1RM Benchpress - 42.25kg 1RM Barbell Row - 45kg 50m Time - 8secs Standing Long Jump - 2.20m -----------------------------------------------------

05-07-2006, 02:12 AM	#35
Richo IMPC Contestant Join Date: Dec 2005 Location: Australia Posts: 491 Recipes: 0 Rep Power: 12	Plan for Next Couple Years II Here is another scenario If I Undertake Track & Field starting October 2006 May - October : Football Season October - December : Track & Field Season 2007 December - February : Track & Field Season February - May : Bulk for Off Season May - October : Track & Field Pre-Season October - December : Track & Field Season This is a slight difference to the football one. You have the season during the summer, bulk during autumn. Then the start the intense pre-season workouts during 2007. __________________ Richo's Road to Track & Field Journal Thread http://www.ironmass.com/forums/worko...ack-field.html ----------------------------------------------------- Stats Age - 18 Weight - 50kg 1RM Benchpress - 42.25kg 1RM Barbell Row - 45kg 50m Time - 8secs Standing Long Jump - 2.20m -----------------------------------------------------

05-08-2006, 08:46 AM	#36
Richo IMPC Contestant Join Date: Dec 2005 Location: Australia Posts: 491 Recipes: 0 Rep Power: 12	8th of May, 2006 Resistance Training Lower-body Session Alternating Dumbbell Step-up - 15x6 . 15x6 . 15x6 Walking Dumbbell Lunge - 15x7 . 15x7 . 15x7 Mountain Climber - 30sec . 30sec Lying Hamstring Curl - 11x10 . 11x10 Dumbbell Calf-Raise - 10x12 . 10x12 Bench Jumps - 0x10 . 0x10 Post Workout Meal/Drink - None yet, but dinner is on the way ---Notes--- * The step-ups were hard. They challenged me, however, as i went on, i started to lose balance, which was scary but i regained myself. * The lunges were same old, same old. * Now, mountain climbers, best thing ever. my legs were just burning like hell. I don't care whether these make your legs grow or not, cos my legs felt like they were worked. I just went flat-out for 30sec and i felt like i sprinted the 200 and 100 combined, thats like 300m lol * Ham curl and calf raises were nothing special. * Bench jumps were good finisher. made sure i was exploding of the ground as soon as i landed and stuff. * Overall, a very good workout. My legs are feeling sore, which is a good sign. I was pleased today, but i have to make sure i insert mountain climbers into every leg workout. ---Goals--- None at the present moment __________________ Richo's Road to Track & Field Journal Thread http://www.ironmass.com/forums/worko...ack-field.html ----------------------------------------------------- Stats Age - 18 Weight - 50kg 1RM Benchpress - 42.25kg 1RM Barbell Row - 45kg 50m Time - 8secs Standing Long Jump - 2.20m -----------------------------------------------------

05-09-2006, 07:41 AM	#37
Richo IMPC Contestant Join Date: Dec 2005 Location: Australia Posts: 491 Recipes: 0 Rep Power: 12	9th of May, 2006 Cardiovascular Training Agility & Sprint Work * Warm up Lap * Stretching * More warm-up exercises, ie, heel flick runs, knee lifts, side to side * Quick Stretch * Goal post shuttle run - 1 set, 85% Int * Push-ups - 0x10 * Altered Goal Post & Square Run - 2 sets, 90% Int * Push-ups - 0x10 * Sit-ups - 0x10 . 0x10 * 50m Sprints - 3 sets, Max% Int * Lap Fartlex Style - 1 set, Alternating% Int * Cooldown Stretch ---Notes--- * It wasn't a bad start. The agility training was alright, i felt quicker of my marks and stuff. * The sprints was when the trouble started to occur. If anyone has been following, i injuried my neck on the weekend, but a member, dton, said it might of been just deep bruising. But it still hurts now and then, esp when i move it around too much. And the sprints must of triggered something cos my neck started to hurt. So i just basically finished up then. * Overall, not a waste. Even though it was very short, i think i gained something other than a sore neck. Hopefully soon this pain will not and i can start going all-out again __________________ Richo's Road to Track & Field Journal Thread http://www.ironmass.com/forums/worko...ack-field.html ----------------------------------------------------- Stats Age - 18 Weight - 50kg 1RM Benchpress - 42.25kg 1RM Barbell Row - 45kg 50m Time - 8secs Standing Long Jump - 2.20m -----------------------------------------------------

05-05-2006, 12:36 PM	#33
Locky New Member Join Date: Jan 2006 Posts: 16 Recipes: 0 Rep Power: 0	U have to squat if u want to look like sprinters

05-11-2006, 09:19 AM	#38
Richo IMPC Contestant Join Date: Dec 2005 Location: Australia Posts: 491 Recipes: 0 Rep Power: 12	Retiring from Football...... due to financial reasons, i will stop playing football for this season. I decided to stop to help my dad with money as petrol costs far too much to travel to train and play. This early retirement has allowed some time to start training for 100m and 200m and long jump. and today i bought a pair of spikes, so i'm getting prepare. a new journal will be starting up either tonight or tomorrow night. so anyone who watches, stay tuned __________________ Richo's Road to Track & Field Journal Thread http://www.ironmass.com/forums/worko...ack-field.html ----------------------------------------------------- Stats Age - 18 Weight - 50kg 1RM Benchpress - 42.25kg 1RM Barbell Row - 45kg 50m Time - 8secs Standing Long Jump - 2.20m -----------------------------------------------------

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