Hey boys.
My training has been going sweet out here in the sticks. Thought I'd write a quick post to let ya know what I've been up to.
This year I deferred my final year of HM to make enough money and train hard enough to play dingos. So now I have a crap telemarketing job in the mornings and spend my afternoons training each day.
Early on in the piece I was doing 2 to 3 weights sessions a week, which over the last 4 weeks were substituted for more sprints sessions leading up to nats. My sprint sessions were the same as Owen wrote up in the post a couple below. I have also been getting great benefit from doing cold recovery sessions in the lake down the road after hard sessions. I always pull up well the following day.
As nationals are now over I'm taking a few days to rest up. I got cleaned up in the last point of the first day in a game against FU. Ended up getting along to hospital to check if my ribs were broken as I was having a little trouble breathing. Despite the fact they didn't even xray me (???) I was told the treatment for a small fracture and just general bruising is the same and they said I could play the next day if it wasn't feeling too bad. So I played on for the rest of tournament (a little short of breath) and didn't do any more damage. Other than that I was still feeling fresh on day 4 which was awesome.
Soooo pumped to be a DINGO. See you all at the next camp.
Dan
Tuesday, April 29, 2008
Thursday, April 24, 2008
Euro Tourney Update
Hey Fellas,
I played Wonderful Copenhagen last weekend. 3 day tourney, 7 matches all up. I was pretty sore warming up on day 3, but that may have had to do with the fact that it was about 5 degrees in the mornings. Still, once the matches got going I kept running hard till the end.
We played the Italian national team first up. They had a fair bit of national pride going, but so did I, taking it upon myself to avenge our loss to Italy at the world cup in 06. I think we scored first, and they were a bit worried, but then we got down by 2. After that we traded until the last few points, eventually going down by 4. They moved the disc pretty well, but were pretty reluctant to huck it, and didn’t have any great receivers anyway.
I was chatting to their captain, who was telling me about previous encounters with Aussies at last worlds: “You’re captain, he make handblock on me. But also, at da party, he dance without any pants….”
In between games I got a chance to check out some of our other opposition for Vancouver.
I only saw bits and pieces of Germany, but they had one guy who made a lot of their play happen, their captain ‘No-Neck’. Seriously, he has no neck whatsoever, and would make a great prop for a rugby scrum. They ran feldrunner occasionally, but mostly just a standard offence. They lost in the quarters to a Danish club team, Ragnarok.
The Poms had split their worlds team into offence and defence lines, playing as separate teams with about 12 on each. Their O line won the final over Skogs (Sweden). Their D line lost the semi to Skogs, but they were all still moving well in the final matches, so they’re definitely fit. I’ve got a fair bit of an idea about their default play, something to practice defending against at the next training camp.
I didn’t get much useful info on the Swedes, since they were missing a few key players to injury and despite having a big squad, only seemed to play the final with only 9 or 10 players, one of which was a star French pick up. GB played zone against them to good effect.
Out of all the countries there, the Poms seemed to have the deepest and most capable squad, but then again, others like Sweden and Denmark weren’t there as their national team. I should be able to get my hands on the Euros DVD, so I’ll have a look at that this weekend.
See you all in May
Andrew
Monday, April 21, 2008
Sticking the niggles early
Normally I'm a beleiver in doing things at the last minute, it brings on unexpected situations which you never now where they will lead, basically makes life fun. But I did something unusual the other day boys, I took action straight away.
A couple of days after a sydney training I was doing some sprints and started to feel my shoulder, this is the same shoulder I busted a while back on the frisbee field and then decided it was fine for dance floor use. Wasn't the best decision I've ever made. A couple of years later and my shoulder was back to normal and haven't really felt it since then until now.
My first thought was, "Shoulder's a bit sore Gussy (being an Australian representative I'm allowed to call myself myself) better just keep doing what you are doing until it is really sore." This was all fine and dandy until I had a revelation, "Fuck me, maybe I should go to the physio before this gets worse." and that's what I did, straight to the NSWIS physio's at olympic park. For the last two weeks I've been stretching and doing strange movements with rubber bands at odd hours of the night and the shoulder is feeling bloody good.
Moral of the story:
If you want to feel bloody good make sure you get stuck into those niggling injuries early
See ya soon dingo(e)s,
Gus Guy
A couple of days after a sydney training I was doing some sprints and started to feel my shoulder, this is the same shoulder I busted a while back on the frisbee field and then decided it was fine for dance floor use. Wasn't the best decision I've ever made. A couple of years later and my shoulder was back to normal and haven't really felt it since then until now.
My first thought was, "Shoulder's a bit sore Gussy (being an Australian representative I'm allowed to call myself myself) better just keep doing what you are doing until it is really sore." This was all fine and dandy until I had a revelation, "Fuck me, maybe I should go to the physio before this gets worse." and that's what I did, straight to the NSWIS physio's at olympic park. For the last two weeks I've been stretching and doing strange movements with rubber bands at odd hours of the night and the shoulder is feeling bloody good.
Moral of the story:
If you want to feel bloody good make sure you get stuck into those niggling injuries early
See ya soon dingo(e)s,
Gus Guy
Sunday, April 20, 2008
Newcastle fitness
hey boys.
i think a report from the newie boys is much overdue, so here we go.
Our friday running session has evolved into a power and agility program run by one of hobbit's mates from the gym. He runs a pretty hard session, dont know how the others feel about it but I'm pretty shattered after each one.
We're all keeping up another running session a week, hobbit is doing a buch of gym sessions, i'm doing my home gym + Rocky training runs (finding stuff to do pushups on/ jump up/ hills/
woodchopping etc). Tats went to NZ nats and bashed up everyone.
I wont admit to checking us out and saying we're all super buff, but if the number of leggy blondes sniffin' around is anything to go by, we're doing something right.......
i think a report from the newie boys is much overdue, so here we go.
Our friday running session has evolved into a power and agility program run by one of hobbit's mates from the gym. He runs a pretty hard session, dont know how the others feel about it but I'm pretty shattered after each one.
We're all keeping up another running session a week, hobbit is doing a buch of gym sessions, i'm doing my home gym + Rocky training runs (finding stuff to do pushups on/ jump up/ hills/
woodchopping etc). Tats went to NZ nats and bashed up everyone.
I wont admit to checking us out and saying we're all super buff, but if the number of leggy blondes sniffin' around is anything to go by, we're doing something right.......
Saturday, April 19, 2008
Dog with cheese
Here is a dog with cheese:
And here is an outline of the HoS fitness session (stage 3). It is a reasonably long session with a focus on running technique (a need for HoS), strength and some power.
Dynamic stretches - dynamic calves for 30 sec
- dynamic hamstrings for 30 secs
- rotate arms - Detroit!
Plyos - practise arms swings on the spot
A1 march, then jog back
A2 march, then jog back
Lunges, then jog back
Dynamic stretches Quad swing throughs
Over sheep - groin
Hip flexor stretch
Plyos Motorbikes
2 legged bounds
1 legged bounds
15 metre race out and back
Start facing forward
Facing fwd, tuck jump to start
Facing fwd, tuck jump to start, other leg forward
Facing back, one arm leap, turn and go
Facing back, other arm leap, turn and go
Start on stomach, facing away
Repeat races a 2nd time
Max vertical jump, with arms 8 reps, 3 sets Jog 30m and back, between each set
Leg lift 8 reps, 3 sets Jog 30m and back, between each set
Burpies 8 reps, 3 sets Jog 30m and back, between each set
Superman 8 reps, 3 sets Jog 30m and back, between each set
Plank 1 set, 60 secs
Right side plank 1 set, 60 secs
Left side plank 1 set, 60 secs
30 m return sprint 30 secs rest after
15m, 30m, 15m return sprints 30 secs rest after
30m return sprint 30 secs rest after
30m, 15m, 30m return sprints 2 min rest after
30 m return sprint 30 secs rest after
15m, 30m, 15m return sprints 30 secs rest after
30m return sprint 30 secs rest after
30m, 15m, 30m return sprints 2 min rest after. Arms will get you thru this one!
Cool down
And here is an outline of the HoS fitness session (stage 3). It is a reasonably long session with a focus on running technique (a need for HoS), strength and some power.
Dynamic stretches - dynamic calves for 30 sec
- dynamic hamstrings for 30 secs
- rotate arms - Detroit!
Plyos - practise arms swings on the spot
A1 march, then jog back
A2 march, then jog back
Lunges, then jog back
Dynamic stretches Quad swing throughs
Over sheep - groin
Hip flexor stretch
Plyos Motorbikes
2 legged bounds
1 legged bounds
15 metre race out and back
Start facing forward
Facing fwd, tuck jump to start
Facing fwd, tuck jump to start, other leg forward
Facing back, one arm leap, turn and go
Facing back, other arm leap, turn and go
Start on stomach, facing away
Repeat races a 2nd time
Max vertical jump, with arms 8 reps, 3 sets Jog 30m and back, between each set
Leg lift 8 reps, 3 sets Jog 30m and back, between each set
Burpies 8 reps, 3 sets Jog 30m and back, between each set
Superman 8 reps, 3 sets Jog 30m and back, between each set
Plank 1 set, 60 secs
Right side plank 1 set, 60 secs
Left side plank 1 set, 60 secs
30 m return sprint 30 secs rest after
15m, 30m, 15m return sprints 30 secs rest after
30m return sprint 30 secs rest after
30m, 15m, 30m return sprints 2 min rest after
30 m return sprint 30 secs rest after
15m, 30m, 15m return sprints 30 secs rest after
30m return sprint 30 secs rest after
30m, 15m, 30m return sprints 2 min rest after. Arms will get you thru this one!
Cool down
Tuesday, April 15, 2008
Kenny's gym action
Nice work on the blog Mike.
I’ll talk about what I’m doing in the gym in terms of specificity.
I spend about 10 minutes working on my shoulders. I’ve injured my right shoulder a few times over the years, so I pull on the cable machine for a while at different angles. One that I think is helpful for forehands and backhands is the rotator cuff exercise. With my right hand, I pull the cable from left to right, elbow bent 90 degrees. This works the backhand movement, and vice versa for the forehand. In photos of people throwing forehands it is surprising how much the elbow leads the hand and the disc. So I try and replicate this action.
I’ve also been doing some bench press stuff. It has helped add strength to my running through the arms and shoulders. I beat Matt and Ant and Kai up 6 of 8 hill sprints last week (though they beat me throughout the rest of the running). I reckon this was due to the bench press work.
About 10 minutes is spent on the back and core muscles. Towards the end of tournaments in the past I often felt my lower back tightening up. This hasn’t occurred much since working on it at the gym. Basically you lie face down with your hips taking all your weight, lock your feet in, bend at the waist and come back up. I do about 30 before I start struggling. I’ll start doing it with weights shortly. An alternate exercise to work the side muscles is simply turning to one side and doing the same thing. I think this exercise significantly benefits handlers who get low with their throws.
My knee has been playing up a little bit recently, so I’ve been doing one legged squats and other similar exercises that work the knee and leg muscles.
So that’s most of my routine at the moment. It takes anywhere from 20-60 minutes. When I’m confident in my core and knee strength I’ll talk to the trainers at the gym and look at the explosive stuff Tim and Steve spoke about.
Ken.
I’ll talk about what I’m doing in the gym in terms of specificity.
I spend about 10 minutes working on my shoulders. I’ve injured my right shoulder a few times over the years, so I pull on the cable machine for a while at different angles. One that I think is helpful for forehands and backhands is the rotator cuff exercise. With my right hand, I pull the cable from left to right, elbow bent 90 degrees. This works the backhand movement, and vice versa for the forehand. In photos of people throwing forehands it is surprising how much the elbow leads the hand and the disc. So I try and replicate this action.
I’ve also been doing some bench press stuff. It has helped add strength to my running through the arms and shoulders. I beat Matt and Ant and Kai up 6 of 8 hill sprints last week (though they beat me throughout the rest of the running). I reckon this was due to the bench press work.
About 10 minutes is spent on the back and core muscles. Towards the end of tournaments in the past I often felt my lower back tightening up. This hasn’t occurred much since working on it at the gym. Basically you lie face down with your hips taking all your weight, lock your feet in, bend at the waist and come back up. I do about 30 before I start struggling. I’ll start doing it with weights shortly. An alternate exercise to work the side muscles is simply turning to one side and doing the same thing. I think this exercise significantly benefits handlers who get low with their throws.
My knee has been playing up a little bit recently, so I’ve been doing one legged squats and other similar exercises that work the knee and leg muscles.
So that’s most of my routine at the moment. It takes anywhere from 20-60 minutes. When I’m confident in my core and knee strength I’ll talk to the trainers at the gym and look at the explosive stuff Tim and Steve spoke about.
Ken.
Brisbane Interval report 3
So this is the tough one, it was last time we did this building for Thong at clubs, and i feared it would be again.
40 x 50m sprints with 50m recoveries through to the end of the field, turn around and come on back.
I think this session is hard for a few reasons: 40 seems like a large number, after 15 you are hurting and it still seems like a long way to 40.
There are many more starts in this session and i think the starts are pretty heavy energy users.
As the length is pretty short I find i run faster (at a higher intensity) that i do for the 200s and the 100s.
Anyway today was no different - it was hard. Due to work Al couldn't hit this session so i had to do it alone. I ran 38 of the 40 50m sprints in less than 9 seconds, I started the next run through between the 34 and 39second mark. 8.5secs to run through 50m, about 17seconds to decelerate and run the next 45m, 5 seconds to walk the last 5m and get on the line, a couple of seconds to breath and off you go again.
I was really happy being able to keep the times consistent throughout the run. Having a watch was great inspiration as i refused to let the total time from the start of one run the start of the next run get up to 40secs. This was a great alternative to having a training partner to push me though and keep my speed up.
I did get out the old "come on Dingo!" a few times to myself during the high twenties and low thirties, i needed some inspiration. It was a real driving forcing to know that i wasn't just doing the run for myself, but for my team. I knew i would have to write about the run later today and I wanted to be able to say i worked hard and am helping to build our success 1 run through at a time.
We won't win our gold medal by looking good on paper and because we got a bronze last time. We'll win our gold medal by working bloody hard now for each other, and bringing all our strength, intelligence and determination to the games that we play together in 16 weeks time.
See you soon boys.
Mike
40 x 50m sprints with 50m recoveries through to the end of the field, turn around and come on back.
I think this session is hard for a few reasons: 40 seems like a large number, after 15 you are hurting and it still seems like a long way to 40.
There are many more starts in this session and i think the starts are pretty heavy energy users.
As the length is pretty short I find i run faster (at a higher intensity) that i do for the 200s and the 100s.
Anyway today was no different - it was hard. Due to work Al couldn't hit this session so i had to do it alone. I ran 38 of the 40 50m sprints in less than 9 seconds, I started the next run through between the 34 and 39second mark. 8.5secs to run through 50m, about 17seconds to decelerate and run the next 45m, 5 seconds to walk the last 5m and get on the line, a couple of seconds to breath and off you go again.
I was really happy being able to keep the times consistent throughout the run. Having a watch was great inspiration as i refused to let the total time from the start of one run the start of the next run get up to 40secs. This was a great alternative to having a training partner to push me though and keep my speed up.
I did get out the old "come on Dingo!" a few times to myself during the high twenties and low thirties, i needed some inspiration. It was a real driving forcing to know that i wasn't just doing the run for myself, but for my team. I knew i would have to write about the run later today and I wanted to be able to say i worked hard and am helping to build our success 1 run through at a time.
We won't win our gold medal by looking good on paper and because we got a bronze last time. We'll win our gold medal by working bloody hard now for each other, and bringing all our strength, intelligence and determination to the games that we play together in 16 weeks time.
See you soon boys.
Mike
Friday, April 11, 2008
A Dingo Project
G'day boys
This is more of a mental fitness post rather than a physical fitness post, equally valid though i think.
I'm not sure when I had the idea however i feel like it was a long time ago, shortly after worlds that I thought it would be cool to take my Dingo jersey and stick it in a frame or something, commemorate the experience. Over time the idea changed to include photos and then the bronze medal and the names of the boys on the team.
My father is a visual artist and has been sticking things in frames and cutting background mats for years. Collaboratively we put together a commemorative piece to celebrate the Dingos in 2004 and to inspire the Dingos of 2008.
After at least 3 years of thinking about it and slowly putting it together, yesterday we completed the job and hung the thing on my wall. Check it out.
So there you have it, a little project that I've been working on which is now up on my wall giving me the Dingo pump up daily. The only problem is (as Stacy said) 'you'll have to take it down in five months and put up the gold medal version'. Possibly true except that it would take me another 3 years to get that organised as well.
Train well boys, see you soon.
Mike
P.S. Shame about the smelling mistake in photo #2.
This is more of a mental fitness post rather than a physical fitness post, equally valid though i think.
I'm not sure when I had the idea however i feel like it was a long time ago, shortly after worlds that I thought it would be cool to take my Dingo jersey and stick it in a frame or something, commemorate the experience. Over time the idea changed to include photos and then the bronze medal and the names of the boys on the team.
My father is a visual artist and has been sticking things in frames and cutting background mats for years. Collaboratively we put together a commemorative piece to celebrate the Dingos in 2004 and to inspire the Dingos of 2008.
After at least 3 years of thinking about it and slowly putting it together, yesterday we completed the job and hung the thing on my wall. Check it out.
So there you have it, a little project that I've been working on which is now up on my wall giving me the Dingo pump up daily. The only problem is (as Stacy said) 'you'll have to take it down in five months and put up the gold medal version'. Possibly true except that it would take me another 3 years to get that organised as well.
Train well boys, see you soon.
Mike
P.S. Shame about the smelling mistake in photo #2.
Thursday, April 10, 2008
Queensland Interval training - week 2
G'day boys,
I wrote last week with the design of the 16 week program that Al (Barramundi) and I are hitting up as a component of our worlds preparation.
wk1 10 x 200m with 200m recovery
wk2 20 x 100m with 100m recovery
wk3 40 x 50m with 50m recovery
wk4 25min of 20m Plyometric run exercises (recovery week)
wk5-16 repeat 4 week cycle, but do the 'on' sections faster.
We did wk2 yesterday.
We are completing these session on grass with cleats on which I enjoy from a specificity point of view. The school has a 398m running track which we broke up into 4 equal segments. We ran the sprints down the straight sides and recovered round the bends.
The pace we set for this first month is at about 75-80% rating of perceived exertion (RPE). I feel like we aren't ready to get right up to 95-100% RPE during the first month and if we tried that then our recovery times would become too long and our intensity would fail towards the end. Our goal for this session was to set reasonable speed recoveries and to be consistent with our times across all 20 100m efforts.
I was mindful of the article that Checking Line 1 sent around during the day which talked about the value of training with specificity and that non specific training is not just less than ideal, it can actually be a negative factor to top end performance. Consequently when Al and I were completing our 20 100s I wanted us to run the 100s at a speed that we could use in a game.
The first 100 was completed in about 17.75secs, recovery was 45sec. This speed feels like a good sprinting start (head down, body low, arms pumping) and then a firm run just below a sprint. I'm going into vague territory here but maybe a canter just below a gallop? Anyway it was hard running with good form and long strides.
The next nine times were in a range from 17.75secs up to 18.86secs i think was our slowest. After half way we crossed some kind of mental barrier and actually brought the times down into the mid 17secs and upper 16secs, we recorded our fastest at about sprint 13 or 14 which was 16.6sec or so. We managed to hold the recovery times to between 43secs and 52secs the whole way through and finished with the last 3 100s being faster than our first effort of 17.75secs. The whole 4km took 21mins 45secs and we were blowing fairly hard by the end.
I was really happy that we kept our times consistent through the whole session, and I feel like we now have a mandate to boost the intensity of the sprints next time we do this session in 4 weeks. The challenge will be the same: maintain our time across the 20 sprints and the 20 recoveries while increasing the speed of the 'on' 100s.
Al and I both played in the Brisbane Premier League (mens highish level league) 2 1/2 hours later last night which we thought might be good tournament simulation with the recovery and then next effort a couple of hours later. I was a little heavy in the legs but played o.k. I still felt like a big fish in a small pond which is how it is supposed to feel at local league isn't it?
I hope the week is going well boys. Looking forward to reading all your stories up on the blog.
Cheers Dingos
Mike
I wrote last week with the design of the 16 week program that Al (Barramundi) and I are hitting up as a component of our worlds preparation.
wk1 10 x 200m with 200m recovery
wk2 20 x 100m with 100m recovery
wk3 40 x 50m with 50m recovery
wk4 25min of 20m Plyometric run exercises (recovery week)
wk5-16 repeat 4 week cycle, but do the 'on' sections faster.
We did wk2 yesterday.
We are completing these session on grass with cleats on which I enjoy from a specificity point of view. The school has a 398m running track which we broke up into 4 equal segments. We ran the sprints down the straight sides and recovered round the bends.
The pace we set for this first month is at about 75-80% rating of perceived exertion (RPE). I feel like we aren't ready to get right up to 95-100% RPE during the first month and if we tried that then our recovery times would become too long and our intensity would fail towards the end. Our goal for this session was to set reasonable speed recoveries and to be consistent with our times across all 20 100m efforts.
I was mindful of the article that Checking Line 1 sent around during the day which talked about the value of training with specificity and that non specific training is not just less than ideal, it can actually be a negative factor to top end performance. Consequently when Al and I were completing our 20 100s I wanted us to run the 100s at a speed that we could use in a game.
The first 100 was completed in about 17.75secs, recovery was 45sec. This speed feels like a good sprinting start (head down, body low, arms pumping) and then a firm run just below a sprint. I'm going into vague territory here but maybe a canter just below a gallop? Anyway it was hard running with good form and long strides.
The next nine times were in a range from 17.75secs up to 18.86secs i think was our slowest. After half way we crossed some kind of mental barrier and actually brought the times down into the mid 17secs and upper 16secs, we recorded our fastest at about sprint 13 or 14 which was 16.6sec or so. We managed to hold the recovery times to between 43secs and 52secs the whole way through and finished with the last 3 100s being faster than our first effort of 17.75secs. The whole 4km took 21mins 45secs and we were blowing fairly hard by the end.
I was really happy that we kept our times consistent through the whole session, and I feel like we now have a mandate to boost the intensity of the sprints next time we do this session in 4 weeks. The challenge will be the same: maintain our time across the 20 sprints and the 20 recoveries while increasing the speed of the 'on' 100s.
Al and I both played in the Brisbane Premier League (mens highish level league) 2 1/2 hours later last night which we thought might be good tournament simulation with the recovery and then next effort a couple of hours later. I was a little heavy in the legs but played o.k. I still felt like a big fish in a small pond which is how it is supposed to feel at local league isn't it?
I hope the week is going well boys. Looking forward to reading all your stories up on the blog.
Cheers Dingos
Mike
Monday, April 7, 2008
Frosty's thoughts on training
Dingos,
First, I'd like to send out a big round of ass slaps to the gimps. Tubs had his first run last tuesday and said he felt pretty good, Ant did a shit load of lunges on the sidelines last week and Jonathon's been given the all clear to swim and has been putting in the work. Nice work boys.
Anyway, back to the topic at hand.
My mate Frosty used to play football as a quarterback before he started playing frisbee and has a lot of great ideas on training. He's on the Condors now and will probably be developing their program for the next few years. He just sent me this article and it seems to be of interest. It might help some of us plan our fitness programs up to worlds.
It looks like Jack Blatherwick is an ice hockey trainer and has worked with NHL teams for a number of years.
I was going to post the article here, but it's pretty long. So, here's the link:
Aerobic Base Training
First, I'd like to send out a big round of ass slaps to the gimps. Tubs had his first run last tuesday and said he felt pretty good, Ant did a shit load of lunges on the sidelines last week and Jonathon's been given the all clear to swim and has been putting in the work. Nice work boys.
Anyway, back to the topic at hand.
My mate Frosty used to play football as a quarterback before he started playing frisbee and has a lot of great ideas on training. He's on the Condors now and will probably be developing their program for the next few years. He just sent me this article and it seems to be of interest. It might help some of us plan our fitness programs up to worlds.
It looks like Jack Blatherwick is an ice hockey trainer and has worked with NHL teams for a number of years.
I was going to post the article here, but it's pretty long. So, here's the link:
Aerobic Base Training
Dolphin boy rides again
Hey boys,
So stage 1 of my recovery is working on my cardio-vascular system. Got the go-ahead from my physio on Friday to hit the pool (with a pull buoy – no kicking). So managed to get a swimming session in on Saturday, Sunday and yesterday. Already feeling stronger.
I’m lapping at under 60secs, but really hope to get that down to sub 48s when I’m allowed to kick, so I might aim for about 54s laps with pull buoy. Finished up my swim last night with a couple of “sprints” – did them in around 45s, which again is alright considering no kicking.
On Sunday, I was at the beach in
They were a bit shy, didn’t come super-close and I wasn’t really fast enough to keep up with them, but still I was swimming with them for around 20 minutes.
Of course, this was only a few kms from
I thoroughly recommend trying to squeeze a swim into your weekly routine. It is invigorating and totally pumps you up. Even better if you can get in the ocean, avoid the chlorine, and be at one with nature.
See you dirty dingos tonight,
Pottsy.
Saturday, April 5, 2008
Running from Bisbane to Vancouver
G'day boys
The following is the running program that will take me through to Worlds. All sessions are performed on a 400m grass running track with cleats on. I'll be running these sessions with Al Don from the Barramundi team.
Week 1 -10 x 200m sprints @ 70% Rating of Perceived Exertion (RPE). 10 x 200m recovery jog at 30-40% RPE.
Week 2 - 20 x 100m sprints @ 80% RPE. 20 x 100m recovery jog around the bends at 20-30% RPE.
Week 3 - 40 x 50m sprints @ 80% RPE. 40 x 50m recovery jog at 20-30% RPE.
Wee 4 - 30-40 mins of mixed plyometric running drills. Drills completed over 20m at 90-100% RPE. This is a recovery session in terms of workload, focus is on speed and power, not on fatigue.
This cycle is repeated 4 times - increasing the intensity of the sprints, and decreasing the intensity of the recovery jogs over the 4 cycles.
Alistair and I completed session 1 on Wednesday. It was a good session. The first 200m run was completed in 37sec, sprints 2 through 10 were completed in 39, 40 or 41 seconds. The first 5 full laps (sprint and recovery) were completed in about 1 min 50sec, the last 5 were completed on 2 mins.
This felt pretty comfortable really, the recovery run was still at a fair speed and it felt more like a continuous 4k run with faster and slower bits. Over the next 3 times that we complete this session (week 5, 9 and 13) we will increase the speed of the 200m sprints and i think it will become a great power and anaerobic capacity building protocol.
On a side note I crashed my pushy on the way to work on Thursday, it sucked. I missed the Thursday night game and the Sunday Firestorm session as a consequence, however i'll be back at training on Tuesday.
Build it up boys, looking forward to going for a run with a few of you blokes down in Coffs.
Mike
The following is the running program that will take me through to Worlds. All sessions are performed on a 400m grass running track with cleats on. I'll be running these sessions with Al Don from the Barramundi team.
Week 1 -10 x 200m sprints @ 70% Rating of Perceived Exertion (RPE). 10 x 200m recovery jog at 30-40% RPE.
Week 2 - 20 x 100m sprints @ 80% RPE. 20 x 100m recovery jog around the bends at 20-30% RPE.
Week 3 - 40 x 50m sprints @ 80% RPE. 40 x 50m recovery jog at 20-30% RPE.
Wee 4 - 30-40 mins of mixed plyometric running drills. Drills completed over 20m at 90-100% RPE. This is a recovery session in terms of workload, focus is on speed and power, not on fatigue.
This cycle is repeated 4 times - increasing the intensity of the sprints, and decreasing the intensity of the recovery jogs over the 4 cycles.
Alistair and I completed session 1 on Wednesday. It was a good session. The first 200m run was completed in 37sec, sprints 2 through 10 were completed in 39, 40 or 41 seconds. The first 5 full laps (sprint and recovery) were completed in about 1 min 50sec, the last 5 were completed on 2 mins.
This felt pretty comfortable really, the recovery run was still at a fair speed and it felt more like a continuous 4k run with faster and slower bits. Over the next 3 times that we complete this session (week 5, 9 and 13) we will increase the speed of the 200m sprints and i think it will become a great power and anaerobic capacity building protocol.
On a side note I crashed my pushy on the way to work on Thursday, it sucked. I missed the Thursday night game and the Sunday Firestorm session as a consequence, however i'll be back at training on Tuesday.
Build it up boys, looking forward to going for a run with a few of you blokes down in Coffs.
Mike
Thursday, April 3, 2008
Steve's thrower/marker drill
I figured any excuse to work out how to post to the blog (seems pretty simple so far!), but before I get onto Steve's Sydney training session on Tuesday night, just thought as an aside I put the question out there....
Who is going to be last to sign up to the Blog?! It looks like 20 out of 24 are in at the moment. By my reckoning, Dan, Mike, Lavis and Tats. (The internet did make it to Newcastle didn't it?)
Lavis is probably the bookies pick (now that Gus has been scratched), but I'll go a cheeky 10 shinies on Mikey!
Btw, Tats, I'd be interested to hear about your massive cycling mission.
Anyway, back to Tuesday...
In attendance: 14 incl 2 gimps - good effort gimps, cos castle hill is a LONG way out there (Gus had always wanted to know where the Hills district actually was!)
Timae, Steve, Gus, Matt, Wavy, Pete, Tubs, Gav (G2), Ant (G3) - (Kenny's G1 jersey has been retired!)
Pete L, Yorst & Tim from Fakulti, Charlie B from Masters, Tom T from Barefoot/juniors.
The thrower/marker drill involved 2 lines of 4 throwers facing each other with a marker between each pair. For the first 5 seconds of the stall count, the markers had to have their hands behind their backs and the throwers couldn't throw, only pivot. The markers had to concentrate on keeping their legs "under them" ie not too far apart - about shoulder width - so they could quickly react to the pivoting and move side to side. Once 5 seconds had passed it became like a normal thrower/marker drill. After marking the throwing moved to the line on the opposite side and to the thrower in the next pair along. When you got to the end you became the next thrower in the line and eventually another thrower would join opposite you and the flow of markers would come along. So the lines gradually moved down the field in the same direction and to go through a full rotation meant you did 6 marks each before becoming a thrower again. There was 2 or 3 rotations until we go to the other end.
We then had a break and talked about it and Steve emphasised that the mark needed to get closer to the thrower, with a bit of bump and grind, and cause more pressure. So we did it again.
Except this time, instead of rotating diagonally to one of the throwers in the next pair, the marker had to go straight across field to the other thrower in the same pair before going diagonally on every second rotation. This meant that instead of marking only 6 times, we marked all 12 people before becoming a thrower again.
Normally in a thrower/marker drill, you mark for about 2 or 3 seconds before the throw goes out. This drill however, meant that was more like 7 or 8 seconds. Doing that 12 times in a row is a great quad-burner let me tell you! Similarly, as a thrower you would normally only have to pivot briefly, but with the marker not being able to use their arms for 5, you felt obliged to pivot widely and continuously to get them moving - so it was almost as tough being the thrower.
All in all a great workout and great practice at generating and maintaining a strong and aggressive mark. Something that Steve said is emphasised more in the US. Good practice throwing against a hard mark - a crucial skill for us to have at Worlds!
I highly recommend people trying to recreate this drill at your Nats team's training if you can.
Thanks Steve!
Wavy
Who is going to be last to sign up to the Blog?! It looks like 20 out of 24 are in at the moment. By my reckoning, Dan, Mike, Lavis and Tats. (The internet did make it to Newcastle didn't it?)
Lavis is probably the bookies pick (now that Gus has been scratched), but I'll go a cheeky 10 shinies on Mikey!
Btw, Tats, I'd be interested to hear about your massive cycling mission.
Anyway, back to Tuesday...
In attendance: 14 incl 2 gimps - good effort gimps, cos castle hill is a LONG way out there (Gus had always wanted to know where the Hills district actually was!)
Timae, Steve, Gus, Matt, Wavy, Pete, Tubs, Gav (G2), Ant (G3) - (Kenny's G1 jersey has been retired!)
Pete L, Yorst & Tim from Fakulti, Charlie B from Masters, Tom T from Barefoot/juniors.
The thrower/marker drill involved 2 lines of 4 throwers facing each other with a marker between each pair. For the first 5 seconds of the stall count, the markers had to have their hands behind their backs and the throwers couldn't throw, only pivot. The markers had to concentrate on keeping their legs "under them" ie not too far apart - about shoulder width - so they could quickly react to the pivoting and move side to side. Once 5 seconds had passed it became like a normal thrower/marker drill. After marking the throwing moved to the line on the opposite side and to the thrower in the next pair along. When you got to the end you became the next thrower in the line and eventually another thrower would join opposite you and the flow of markers would come along. So the lines gradually moved down the field in the same direction and to go through a full rotation meant you did 6 marks each before becoming a thrower again. There was 2 or 3 rotations until we go to the other end.
We then had a break and talked about it and Steve emphasised that the mark needed to get closer to the thrower, with a bit of bump and grind, and cause more pressure. So we did it again.
Except this time, instead of rotating diagonally to one of the throwers in the next pair, the marker had to go straight across field to the other thrower in the same pair before going diagonally on every second rotation. This meant that instead of marking only 6 times, we marked all 12 people before becoming a thrower again.
Normally in a thrower/marker drill, you mark for about 2 or 3 seconds before the throw goes out. This drill however, meant that was more like 7 or 8 seconds. Doing that 12 times in a row is a great quad-burner let me tell you! Similarly, as a thrower you would normally only have to pivot briefly, but with the marker not being able to use their arms for 5, you felt obliged to pivot widely and continuously to get them moving - so it was almost as tough being the thrower.
All in all a great workout and great practice at generating and maintaining a strong and aggressive mark. Something that Steve said is emphasised more in the US. Good practice throwing against a hard mark - a crucial skill for us to have at Worlds!
I highly recommend people trying to recreate this drill at your Nats team's training if you can.
Thanks Steve!
Wavy
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