Got to get through this

StrawDub

Monday 28th February

Split Squat

20kg x 6 each side
30kg x 5 each side
35kg x 5 each side
40kg x 4 each side
50kg x 5 each side (ankle feeling much stronger now,last week could barely balance on 35kg)

Dumbbell single leg deadlifts

50kg x 5 x 5 each side - two 25kg dumbbells in each hand

2 km run

Box jumps

5 x 4

Turning drill - 20 turns
sprint and jump drill- 20
Mulitple other ankle exercises


Satuday 26 February

Ankle work followed by

2.25km 13mins 10 secs

2.25km 13mins 12 secs

Pretty little runs just to test ankle followed by side running, turning, sprints at different stages also followed by kicking- ankle feeling better

Friday 25 February

Metcon

2 pull ups
5 Press ups
12 sit-ups

10 Rounds

Time 12 mins 40 seconds

StrawDub

Wednesday 2 March

Dynamic Warm up
1 km run

---

Med Ball Reverse
20 x 4 - 4kg medball

Snatches (20kg next time)
17.5kg x 8 x 4

---

Dips
6 x 4 - 6 kg weighted

Overhead Walking Lunges
17.5kg x 7 x 4 each side

Knees to elbows (these are improving)
10 x 4

---

Deadlifts (light was working on form)

60kg x 7
90kg x 6
90kg x 5
100kg x 5
100kg x 2

Plank holds
4 x 60 secounds

StrawDub

Thursday 3 March

Metcon

10 Kettlebell swings
10 press ups
20 sit ups

5 rounds

10 mins 45 secs

Friday 4 March

2km run

20 Mins rowing machine

200,400,600 meters- resting as long as it takes getting the heart rate going

Sunday 6 March

25 minutes of a match, ankle felt fine before, during and after.

But come late that evening and Monday morning- ankle not right nor the calf. Off to the physio again and looks like an scan.

March 7 March

50 pull ups (not band assisted, shoulders in bits today)
100 sit-ups

time 38mins 18 seconds

StrawDub

9th March

Metcon

21,18,15,12,9,6,3,1

- Standing Pallof press each side with blue band
- Press-ups
- Kettlebell Squats 24 kg

23 minutes 59 seconds

10th March

10 Rounds of

6 dips
20 crunches
20 blue band pulls

Time- 12 minutes

11th March

Got to the physio on Friday, I have strained an ankle ligament. Not the one most people strain, outside of my leg. Shouldn't be out for too long, sick of missing out on football

12th March

Trying to keep myself sane...........have to give the ankle a rest

Med Ball Reverse
20 x 4 - 5kg medball

Lat Pull Down
67.5kg x 8 x 4

Dips
6 x 4 - 6 kg weighted

Knees to elbows
4 x 10

Bench Press

60kg x 4 x 3
65kg x 4 x 3

Russian Twists
15kg x 20 x 4

StrawDub

Monday 14th

Lat Pull Down 70kg x 7 x 4
Knees to elbow 14 x 4

Reverse Ab curls 5kg x 20 x x 4
Dips unweighted 10 x 4

Chin ups 10 x 4
Crunches 20 x 4


Wedneday 16th

Weighted Press-ups 10kg 10 x 4
Weighted Crunches 10kg 20 x 4

Squats 20 x 4
Pull ups 10 x 4

Blue Band Pulls 20 x 4
Moutain Climbers 24 x 4


Thursday 17th

10,9.8.7.6.5.4.3.2.1

Inverted Rows
Crunches
Kettlebell swings

Friday 18th

Physio- calf strain which I thought was an ankle problem

Sunday 20 March

3 kettlebell 24kg snatches each side
10 Press-ups
20 Squats
20 Crunches

6 Rounds

Followed by 200 single unders

I have now missed over 2 months of football due to injury

StrawDub

Monday 21 March

TF has closed down, improvisation for the moment

Pull ups 10 x 4
Reverse ab curls 20 x 4

24 kg kettlebell swings 10 x 5
Mountain climbers 24 x 5

Bur pees 10 x 4
Crunches 20 x 4

StrawDub

Wednesday 23 March

4.5 km run

Time 24 minutes

Light run to test the calf, feels ok today

StrawDub

Saturday 26th March

4.5 km run

250 single unders

calf is feeling much better

Thursday 24th March

Weighted Press-ups 10kg 10 x 4
Weighted Crunches 10kg 20 x 4

Squats 20 x 4
Pull ups 10 x 4

Blue Band Pulls 20 x 4
Moutain Climbers 24 x 4

Naos

You'll be killing them on the field soon man!

here to be trained

Here naos whatever happened to your log?

Naos

here to be trained wrote: »

Here naos whatever happened to your log?

Still there man - it's called 'Go hard or go home' now

here to be trained

ah right, kool, thought u had packed it in!!

StrawDub

Naos wrote: »

You'll be killing them on the field soon man!

Friday I hope to get the all clear