Had a bit of a scare last night boys.
I was running around in a game of league (was playing quite well actually) when I started to realise all wasn't as it should be with my right knee. Took an injury sub to do some self-diagnosis. Was pretty horrified to find my leg moving quite a lot from my knee. Panicked quite a bit...
It didn't swell up much overnight but still went to the Physio this morning expecting some pretty bad news. Turns out I've stretched / strained my Medial, Lateral or Anterior CL, perhaps all three a little. Prognosis is a couple weeks without turning and lots of one legged squats. Reassess before Regionals. That's pretty good news considering what I thought I was going to have to write in this blog today while trying to sleep last night.
I did a really hard beach training session on Tuesday night and didn't warm down / stretch adequately at all, and the Physio reckons all the tight muscles pulled my knee to pieces a bit. She also said that if I hadn't stopped when I did I most probably would have done my ACL.
I can take two things from this. No excuse for not warming down well, no matter how you feel, and pay attention to what your body is telling you.
See you in March.
Thursday, February 28, 2008
Wednesday, February 27, 2008
Getting It Right
One of the problems with any type of training is knowing where your bodies limits are. Perpetually becoming injured not only hampers your preparation, it is also very frustrating. Watching your team play/train is like watching a slightly clad, sexy woman dance. The whole time she's making wanton movements, begging you to join in. You try to talk from the sideline, do what you can for the team, but its not the same.
After my recent ankle injury I was told to do a lot of balancing work, which then tied into more active hopping etc. So that's what I did, lots of balancing, on steps, gym balls, ankle boards. As soon as it got a bit better I started combining it with hopping, tuck jumps etc. Starting to feel good, started getting back on my local running track... maybe I'll be dancing again soon.
A couple of days later our Chilly pediatrist tells me I have tendonitis due to over use. Prognosis - another 2 weeks, no running, no hopping, no balance work. So I move onto the bike, stay at the gym and swim a little.
Lesson: Don't be in too much of a rush to go and join that siren. A well structured training regime, pushing hard on the days you plan too, then giving your body time to recover and appreciate the work you've done will pay dividends. More importantly it will present greater opportunities to score; it is a rookie error to rush in!
Sunday, February 24, 2008
The Cuni
Hey guys. It only took me about 2 weeks to work this nerd shit out. So ultimate being the creme' of geekness, there should be no excuse for jonathon, mike, lavis, gardner, gav, dan , g-unit bra and gus guy to not have their trainin diary up on the spread sheet. If you read this and have these peoples number, call them or tell me, ill call em and tell them were the fuck its at. 0421916492
As far as my trainin ideas go, here are some thoughts:
I base my ultimate specific training over a minimum of 4 sessions a week. (my work is variable so this is best.)
At least One of those sessions must be a plyometric based.
Weight gym sessions can be supplimented into this.(more later)
I taper the ultimate training before a tournament
I rockclimb/train 2 times a week & surf when its good!
Some thoughts for you:
Think about how your exercise will transfer into your playing roll on the team. by this i mean you need to specify. ie running. You will play prob 1 in every 2 or 3 points on, goin hard then be off. Are you a handler? Defence? A cutter? what sort of running replicates what you do on the field?
At worlds the schedule is 2 games a day for 5 days. I say post nationals you prob want to train 2 times a day for 5 days straight. then have 3 or 4 days off and then repeat. Your body will be ready for Vancouver!
If you seem to be niggled by injuries cause your a bit wussy, get tough! i mean you have to work on your core. Look at opposing muscle groups. if you strain your quad, your hamstrings are prob out of balance.
If you want to be the best, you have to work your weekness. If you neglect this you neglect the team and your self to becoming a better player. (this is also a attitude/mental issue) if your jump is shit. work on it. if you cant flick huck into wind practice it. if you play O and cant get the D back with a layout block you gotta find it inside and froth on it. Its easy to train what you are good at, like anything in life.
The fundamentals of these strength & weakness can be grouped and trained by yourself:
1. Skills: Throwing/ catching. All throws in wind with execution.
2. Power: Take off speed. and vertical jump.
3. Agility: reaction time and quickness of movement
4. Strength: Ability to cut at 100% over and over for the duration of the game
5. Mongrel: Physical mark. laying out over or through people. getting up straight away. body presence on the field in O ie dominating the space around and above you. On D monstering the player and area.
Variety is the key for motivation.
Weight Training:
As i mentioned above your core needs to be worked and strong before you really are able to hit top end stuff. Mid section area/strength to weight/ stomach/ and muscle coordination are all core factors.
How to train. Free weights are the key! and using your own body for resistance. The machines are shit unless you are in rehab or a bumbag wearing pan licker.
The fundamental exercises is the 2 legged squat. Learn it, do it . an example of core free weights is dumbells bench press on a medicine ball. Dips. Sit up throws with a medicine ball to a partner.
Your base is 10 to 12 reps with 4 sets.
Now power. The best ultimate related stuff is track plyos, bouncing/jumping exercises and stairwork.
In the gym the reps are 6 to 8 and they are at 100%. also done at speed!
for example. bench press bar doin hang cleans, clean jerks, and power cleans. technique is crucial to prevent injury. You need a base before you start. Couple of weeks best. Ask me or your gym instructor how if unsure.
Now think of top end training like this. Training a movement over and over will give you endurance to that movement. (possible over use injury) If you train that one movement at maximum, the effort taken to do that movement will decrease which will make repeat movements easier.
For example: jumping 50cm in the air. If you jump 50cm over and over you will be able to jump 50cm more. OR, training to try and jump as high as you can. get better at your limit, then jumping 50cm will be easy and there forth can do it more.. Plus you can jump higher if you need to!
I know its alot, ive dribbled a bit. But take what you want and whatever you do, do it hard. I mantra / chant dingo in my head over and over, when im puttin in the big ones.
You owe it to yourself boys, the team and your country. If not.. well honestly. fuck off to mixed or go play golf.
Let the team grow and evolve
luv timbo
As far as my trainin ideas go, here are some thoughts:
I base my ultimate specific training over a minimum of 4 sessions a week. (my work is variable so this is best.)
At least One of those sessions must be a plyometric based.
Weight gym sessions can be supplimented into this.(more later)
I taper the ultimate training before a tournament
I rockclimb/train 2 times a week & surf when its good!
Some thoughts for you:
Think about how your exercise will transfer into your playing roll on the team. by this i mean you need to specify. ie running. You will play prob 1 in every 2 or 3 points on, goin hard then be off. Are you a handler? Defence? A cutter? what sort of running replicates what you do on the field?
At worlds the schedule is 2 games a day for 5 days. I say post nationals you prob want to train 2 times a day for 5 days straight. then have 3 or 4 days off and then repeat. Your body will be ready for Vancouver!
If you seem to be niggled by injuries cause your a bit wussy, get tough! i mean you have to work on your core. Look at opposing muscle groups. if you strain your quad, your hamstrings are prob out of balance.
If you want to be the best, you have to work your weekness. If you neglect this you neglect the team and your self to becoming a better player. (this is also a attitude/mental issue) if your jump is shit. work on it. if you cant flick huck into wind practice it. if you play O and cant get the D back with a layout block you gotta find it inside and froth on it. Its easy to train what you are good at, like anything in life.
The fundamentals of these strength & weakness can be grouped and trained by yourself:
1. Skills: Throwing/ catching. All throws in wind with execution.
2. Power: Take off speed. and vertical jump.
3. Agility: reaction time and quickness of movement
4. Strength: Ability to cut at 100% over and over for the duration of the game
5. Mongrel: Physical mark. laying out over or through people. getting up straight away. body presence on the field in O ie dominating the space around and above you. On D monstering the player and area.
Variety is the key for motivation.
Weight Training:
As i mentioned above your core needs to be worked and strong before you really are able to hit top end stuff. Mid section area/strength to weight/ stomach/ and muscle coordination are all core factors.
How to train. Free weights are the key! and using your own body for resistance. The machines are shit unless you are in rehab or a bumbag wearing pan licker.
The fundamental exercises is the 2 legged squat. Learn it, do it . an example of core free weights is dumbells bench press on a medicine ball. Dips. Sit up throws with a medicine ball to a partner.
Your base is 10 to 12 reps with 4 sets.
Now power. The best ultimate related stuff is track plyos, bouncing/jumping exercises and stairwork.
In the gym the reps are 6 to 8 and they are at 100%. also done at speed!
for example. bench press bar doin hang cleans, clean jerks, and power cleans. technique is crucial to prevent injury. You need a base before you start. Couple of weeks best. Ask me or your gym instructor how if unsure.
Now think of top end training like this. Training a movement over and over will give you endurance to that movement. (possible over use injury) If you train that one movement at maximum, the effort taken to do that movement will decrease which will make repeat movements easier.
For example: jumping 50cm in the air. If you jump 50cm over and over you will be able to jump 50cm more. OR, training to try and jump as high as you can. get better at your limit, then jumping 50cm will be easy and there forth can do it more.. Plus you can jump higher if you need to!
I know its alot, ive dribbled a bit. But take what you want and whatever you do, do it hard. I mantra / chant dingo in my head over and over, when im puttin in the big ones.
You owe it to yourself boys, the team and your country. If not.. well honestly. fuck off to mixed or go play golf.
Let the team grow and evolve
luv timbo
Wednesday, February 13, 2008
Getting to the gym
Sounds like a few people are hitting the gym. To get everyone on board are there any suggestions on low cost or easily accessible gym options?
Matt said he had a gym at his apartment complex so maybe some of the sydney crew could meet up there. I have a yearly membership at Newtown which is about $600. Expensive but worth it if you go a couple of times a week. More than anything else the gym work has significantly helped manage my injuries.
Thoughts?
Matt said he had a gym at his apartment complex so maybe some of the sydney crew could meet up there. I have a yearly membership at Newtown which is about $600. Expensive but worth it if you go a couple of times a week. More than anything else the gym work has significantly helped manage my injuries.
Thoughts?
Sunday, February 10, 2008
Running and Balancing
So Piers, Dan and I have a benchmark on HoS which gives us a goal to work towards. It is running around Albert Park Lake (4.7km) trying to beat your pb.
Let us know what your benchmarks are, or put them in the spreadsheet.
btw I hear that Glover has organised a slackline challenge for next training camp, now that we have practised on it:
Let us know what your benchmarks are, or put them in the spreadsheet.
btw I hear that Glover has organised a slackline challenge for next training camp, now that we have practised on it:
Monday, February 4, 2008
Sunday, February 3, 2008
Start of a big year
This is the fitness blog for the Dingoes. Report your training, improvements and anecdotes. Help motivate others and let them know what you've been doing. Game on.
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