Still recovering...

Monday: 40min physiotherapy


Tuesday:
Warmup jog
2x10 step-ups
Deadlift: 5x5 at 60kg
Muscle-ups: 5, 5, 3-2
2x10 kipping pullups
Military press: 3 at 35, 37.5, 40, 42.5, 45, 47.5kg
3x10 step-ups
3x10 Cook hip lifts
3x10 overhead BB split squats 20kg


AMRAP 10:00: 250m row, 10kg plate shoulder raise to overhead, 10 reps
Completed: 6 rounds

Wednesday: 90 minutes outdoor mixed training

Saturday:

400m warmup jog
Dynamic warmup
Run: 2160m in 9:20, or 1.34mi at 6:58 pace
4x100m accelerators
100m "sprint" (~13 seconds)
400m cool-down jog

Still recovering

Tuesday:
10min stationary bicycle
20min indoor jog
Snatch grip military press: 5 at 20, 25, 30, 32.5, 35kg
Hamstring curl: 10 at 10, 12.5, 15kg
Bent-over row: 10 at 30, 35, 40kg
3x12 45° extensions
Cable leg extensions: 10 in each direction (except backwards)
High pull: 10 at 30, 32.5, 35kg
Cable single-leg knee raise: 10 at 5, 7.5kg
10 muscle snatch 20kg
10 overhead squat 20kg


Wednesday: 40 minutes physiotherapy


Thursday:
500m C2 row in 1:52
5 front squat, 5 overhead squat 20kg
5 box squat 20kg
5 single-leg box squat
5 single-leg overhead DB box squat 10kg
Pullups: 2x8 at +5kg, 8 kipping
RLESS 1x10 at body weight
Pushups: 3x10 at +20kg
Snatch grip incline bench press: 8, 8, 6 at 40kg
2km C2 row in 7:55
3x10 situps, 25 leg lifts
2x10 glute curl 10kg

Fast wieder 100%

Monday: physiotherapy session

Tuesday:
9.5km stationary bicycle in 17:00
30min stretching
20min foam rolling
Incline bench press: 6 at 40, 50, 50, 52.5
20min foam rolling on a steel water bottle filled with boiling water (yes this is painful)

Thursday:
13km stationary bicycle in 21:00
20min stretching
Muscle-ups: 5x5
Hamstring curl: 12 at 7.5, 10, 12.5kg
90° extensions 3x10
Seated row: 10 at 45, 50, 50kg
25 leg lifts, 25 full body crunches
Push press: 5 at 40, 42.5, 45, 47.5, 50kg
3x20 situps

Das Laufen hat ein Ende...

Wie gehts den Beinen?

Wer sich fit genug fühlt steigt mit IK-Training durch! Fühlt ihr euch zu müde dazu, lasst es lieber weg und macht nochmal Hypertrophie. (Am Freitag kein Krafttraining). Ich denke bevor es mit Kraftausdauer weiter geht, machen wir in Gedenken an Botto eine kleine Pause.

Bis zum TL noch 2 mal langweiliges Joggen.

Wie schon die letzten Wochen am Anfang des Trainings immer schön anstrengende Übungen Sprintausdauer und/oder Sprungkraftausdauer.

Denkt bitte daran, die Vorbereitungsturniere eurer Teams in die Liste einzutragen, falls ihr das noch nicht gemacht habt.

PS: Hardcore Training means hardcore Emissions!

Hip Recovery

Tuesday:
14.5 flights stairmaster in 5:00
6km stationary bicycle in 16:00
60 minutes stretching
2x10 single leg raises
Bench press: 5 at 20, 50, 55, 60, 62.5, 65kg
Pullups: 5x5 at 10kg
Upright row: 10 at 20, 25, 27.5kg
Single leg hamstring curl: 3x10 at 5kg
Seated cable row: 8 at 40, 45, 50kg
Standing cable hip extensions
3x30 medicine ball situps
10 medicine ball pec flyes


Thursday:
6km recumbent stationary bicycle in 15:00
30min stretching
15min elliptical at HR 130bpm
20min stretching
Military press: 3 at 20, 30, 35, 37.5, 45, 47.5kg
Dips: 10, 10, 10
Standing cable hip extensions

Nächste Stufe:

Wer soweit ist steigt um auf IK-Training vor allem für alle Beinübungen und eventuell Bankdrücken (Kniebeugen lieber auf die Beinpresse verlagern fürs IK-Training). Rumpf und restliche Muskelgruppen ist nicht notwendig, da kann noch 3 Wochen Hypertrophie weiter gemacht werden!

Im Ultimate gehts anfang des Trainings weiter mit Sprintausdauer und/oder Sprungkraftausdauer!

Beim Laufen steht die vorletzte Woche Grundlagenausdauer an, bald gehts auch da rund!

Auf gehts weiter gehts!

It's all in the hips

I'd been focusing for all of last week on rehabbing my hip flexor after straining it at the Mixed tryouts. On Tuesday and Thursdays my "workouts" were mostly slow, steady-state cardio on the stationary bicycle or one of those other silly machines, trying to warm up the hips so I could foam roll and stretch for a solid half hour effectively. After that I'd ice them back at home for two or three 20min blocks, pop some Vitamin I and stretch some more. Though I also threw in some upper body work, getting healthy was the priority. Last night I was stretching, foam rolling, stretching and more stretching while watching the Giants surprise the Packers. Monday was the first day in a week I woke up without hip pain, but I didn't want to overdo it and risk re-injury so I did 90 minutes of yoga, more icing and stretching.

Tuesday: lower body recovery, single leg strength
5:00 stationary bicycle, 10 minute hip mobility circuit
Olympic lift warmup, then 14 reps snatch at 30kg
Deadlift: 5 reps at 60, 70, 75, 80, 85kg
Military press: 5 reps at 25, 30, 32.5, 37.5, 40kg
3x10 front leg elevated split-squat, 3x10 back extensions
3x10 rear leg elevated split-squat, 3x10 hamstring curl 10kg

Thursday: Upper body lift
10:00 elliptical, 5:25 stationary bicycle, 10:35 recumbent bicycle
Overhead squats: 5 at 20, 40, 40, 45, 47.5, 50kg
Pullups: 5 sets of 5 reps, Dips: 10 reps, 6 reps
Incline bench press: 3x8 at 40, 42.5, 45kg
Chest-supported T-bar row: 3x8 at 35, 40, 42.5kg

Neue Woche, altes Training

Hey Leute!

Ich finds krass wie viel schon in der Tabelle drin steht. Unfassbar wie geil wir trainieren!

Diese Woche hat den gleichen Inhalt wie letzte Woche:
Kraft: Hypertrophie
Laufen: Grundlagenausdauer
Ultimate Training: Sprintausdauer/Sprungkraftausdauer

Lasst hören was ihr treibt und wie es klappt!

Der Trainingsplan ist raus!

Diese Woche steht an:
Kraft: Hypertrophie
Laufen: Grundlagenausdauer
Ultimate Training: Sprint-/Sprungkraft-Übungen (Video folgt)

Mal mit dem Mixed-Team

There are exactly 180 days left until the opening ceremonies of Worlds in Japan. Even though this sounds like a long time, I already know that it's going to fly by quickly. That's why today I went to the open tryout in Darmstadt for the German national Mixed team, headed with us to Sakai in early July. After three weeks of Christmas vacation (und einer gemütlichen Silvester-Feier mit Freunden in Hannover!) I was itching to get back on the field and start training for the season. The coaches agreed to let me participate, even after I explained how I had already accepted a spot on Inside Rakete, and so we all warmed up in the drizzling cold on the artificial turf field near the Böllenfalltor stadium.

After warmups, throwing, and 3-man thrower/marker drill, we split into groups for comparative-speed sprint tests. The first was a crossfield-suicide with cones at 0, 5, 10, 20, and 40 meters (oder so ungefähr). Second was a simple 40-40, or across the field and back. I finished near the head of my group each time, but probably shouldn't have pushed myself--my hip flexor wound up bothering me later in the day, but the pride of representing IR kept me from dogging it on the sprints.

In any case we did some more warming up after that (maybe should have done it beforehand?) and then split into two teams for a scrimmage. The twist was, each person had a specific matchup: you had to play whenever your Gegenspieler was on the field (und zwar gegen ihn!). With only a few subs for each team, this made the scrimmage pretty tough. The level of play was fairly high, though, with only a few mistakes forced by the wind and a few others born of unfamiliarity, just like any group of people new to playing with each other will have.

After a short, 30-minute lunch break we warmed up again and then had several more scrimmages: to 7, 9, 3, and 3. Each was a little different, whether zone was allowed and whether you had to match up against your specified Gegenspieler. By the end you could tell that everybody was wiped out; after a few more injuries my team was left with only one sub, and it was challenging to continue playing at a high level. Wir haben aber trotzdem viel Gas gegeben, und nach dem Abschlussspiel gaben die Coaches Bescheid, wer in dem Tryout-Prozess weitergehen dürfe. Ich darf nicht =]

Overall it was fun and challenging, and I was really happy to be playing outside again. Personal highlights for the day were when I threw a garbage hammer to an open cutter on the breakside (and then remembered that I wasn't in the Halle anymore), when I layed out to block a downfield pass that I had no chance at D'ing, and then when I layed out and toed the line to reel in a huck for the final score of the day. At least I left on a high note! Now I'm looking forward more than ever to getting in shape for the season, and hope you all are as well. Only six short months!

Ich wollte auch nochmal die Coaches danken, die das Training organisiert hatten, und wünsche das Team alle Glück beim Kämpfen in Japan!

Yes!