Blog Training/Back Diary - Entry quince - both 13/01/13 and 20/01/13

Hey guys,

Sorry I look like I haven't posted for three weeks but I accidentally didn't put one up and condensed two into one. The reason for this is that I have taken my little old self off to the other side of the Atlantic. That's right I'm in NYC bitches! It is amazing here I have been sightseeing my ass off while staying at the lovely pad of miss Margaret Vinshtok. I have seen soo much from the Empire State Building to Times Square and everything else beside that so I am very lucky. I've added a few picture of the stuff I have seen but it barely touches the surface I have seen everything there is to see in both Brooklyn and manhattan as well as getting in a cheeky watch the the Net play in the basketball!

However, if we talk training my diet has sucked ball bags. I mean literally I have discovered why Americans are overweight there is so much food and the dietary habits are completely different from mine therefore my body has packed on the pounds and that added to Christmas may have meant that I have signed a death warrant on my abs. However, I looked today and thought that probably I will be able to bring it back with some clean eating once I am back.

Training, however never ends. I am obviously doing the training schedule that is much lighter due to the fact that I have found out I actually broke my ankle. Oops! Still hurts like a bitch to run on so I am seriously worried. Everyone knows that serious injuries and me mean that it will probably last all year! However, lets hope not!

The gym I have found to do my work outs is pictured below in all it's glory. What is interesting is how busy American gyms are relative to British gyms yet how fat everyone is. I think this stems completely from the diet and Calorie intake that most Americans have. It's is too high! Much too high! Seriously some people are carrying 30 kilos in excess fat! The other intresting thing about this gym was the amount of personal training that was going on. Personal training seems really well embraced in the United States when compared to the United Kingdom this in someways is a good thing IF the personal training is good. I unfortunately saw a distinct lack of good personal training in front of me. It was very disappointing.

On a side note, I am missing running like crazy and the training volumes are too little for me. It's ok while I am on holiday but I am going to be really upset if it doesn't sort itself out soon!

My back has been exceedingly good this week until Friday considering the amount I have done and the flight etc. it is almost a miracle as to why this has happened I don't know if it is the extra movement I am doing from sightseeing etc. or something else or even just coincidence I won't complain though!

Anyway, I'm off to live the dream in the states for a couple more days

Much love to you all

Here is the two weeks of my training for you and some photos of NYC:

31/12/12	WU1+2 S1 CD1	Rest TENS Unit low-level stimulation Meditation 15 minutes	H S2 STST1	Rest Meditation 15 minutes	WU1+2 S1 STST2	Core Foam roll & self-myofascial release of choice Meditation 15 minutes	Rest Meditation 15 minutes
07/01/13	WU1+2 S2 CD1	Rest TENS Unit low-level stimulation Meditation 15 minutes	H S1 STST1	AMERICA Meditation 15 minutes	WU1+2 Standing Bike Sprint (high resistance) 5x25s, 5m RR S2 STST2	Core Foam roll & self-myofascial release of choice Meditation 15 minutes	Rest Meditation 15 minutes
14/01/13	WU1+2 S1 CD1	Rest TENS Unit low-level stimulation Meditation 15 minutes	H S2 STST1	Rest Meditation 15 minutes	WU1+2 Standing Bike Sprint (high resistance) 5x25s, 5m RR S1 STST2	Core Foam roll & self-myofascial release of choice Meditation 15 minutes	Rest Meditation 15 minutes
21/01/13	WU1+2 S2 CD1	Rest TENS Unit low-level stimulation Meditation 15 minutes	AMERICA RETURN H S1 STST1	Rest Meditation 15 minutes	WU1+2 Standing Bike Sprint (high resistance) 5x25s, 5m RR S2 STST2	Core Foam roll & self-myofascial release of choice Meditation 15 minutes	Rest Meditation 15 minutes

WU = Warm Up        

CD = Cool Down

SS = Standing Start

KS = Kneeling Start

BS = Block Start

SK = Skipping

T = Throws

S = Strength

C = Circuit

H = Hurdles

STST = Static Stretch

RR = Rep Recovery

SR = Set Recovery

Warm Up 1+2

(Shoes off for everything possible):

Bike until light sweat, Cat/camelx10,

Standing thoracic spine rotationsx10,

Standing wall angelsx10,

Physio exercises,

5-10 Dynamic stretches of choice,

Backwards walk with eyes closed x30m, Carioca walk with knee lift with eyes closed x30m, A walk with eyes closed 3x10m HOLD TOP POSITION FOR 1s, SUPERSETTED WITH with B walk with eyes closed 3x10m HOLD TOP POSITION FOR 1s

Warm Up 1

(Shoes off for everything after jog and before runs):

Bike until light sweat,

Physio exercises,

Dynamic stretches of choice

Cool Down 1+2

Bike until light sweat,

Foam roll: quadsx10, ITBx10, hamsx10, adductorsx10, TFLx10, latsx10,

Tennis ball: sole of footx10, trapsx10, pecsx10,

Static stretches of choice x60s, Squat stretch x 60s

Cool Down 1

Bike until light sweat,

Static stretches of choice x60s, Squat stretch x 60s

Strength 1 (alternate sessions using the maximum loads you can lift perfectly for the rep ranges prescribed with slightly lighter, faster sessions with loads at about 80% of the previous session where applicable)

NB RR for 1 arm / 1 leg exercises is for the rest in between sides. Perform at least 1 warm up set for all exercises (other than bodyweight exercises). Treat the warm up sets like the work sets (groove impeccable form at every opportunity).

Week Beginning	Ankle proprioception circuit (do both sides): BOSU ball 1 leg balance x30s, 1 leg Romanian deadlift (10k dumbbells) x10, 1 leg medicine ball diagonal (3k) x10	Low pulley 1 leg hip flexion	Yielding Nordic (hands touching ears)	Shoulders elevated hip thrust (barbell on lap – keep pelvis posteriorly tilted at the top)	Close (14 inch) grip bench pull superset explosive body row	Swiss ball flutter	Feet-elevated 1 leg side plank
31/12/12		2x10, 1m SR	2x7, 2m SR	2x5, 3m SR	3x3/3x3, 2m SR	2x30s, 2m SR	2x30s, 30s SR
07/01/13		2x10, 1m SR	2x8, 2m SR	2x5, 3m SR	3x3/3x3, 2m SR	2x35s, 2m SR	2x30s, 30s SR
14/01/13		2x10, 1m SR	2x9, 2m SR	2x5, 3m SR	3x3/3x3, 2m SR	2x40s, 2m SR	2x35s, 25s SR
21/01/13		2x10, 1m SR	2x10, 2m SR	2x5, 3m SR	3x3/3x3, 2m SR	2x45s, 2m SR	2x35s, 25s SR

Strength 2 (alternate sessions using the maximum loads you can lift perfectly for the rep ranges prescribed with slightly lighter, faster sessions with loads at about 80% of the previous session where applicable)

NB RR for 1 arm / 1 leg exercises is for the rest in between sides. Perform at least 1 warm up set for all exercises (other than bodyweight exercises). Treat the warm up sets like the work sets (groove impeccable form at every opportunity).

Week Beginning	Ankle proprioception circuit (do both sides): BOSU ball 1 leg balance x30s, 1 leg Romanian deadlift (10k dumbbells) x10, 1 leg medicine ball diagonal (3k) x10	Low pulley 1 leg hip extension	Yielding Nordic (hands touching ears)	Toes-up step down	Close (14 inch) grip bench press superset explosive push up	Swiss ball flutter	Feet-elevated 1 leg adductor side plank
31/12/12		2x10, 1m SR	2x7, 2m SR	2x5, 1m SR	3x3/3x3, 2m SR	2x30s, 2m SR	2x30s, 30s SR
07/01/13		2x10, 1m SR	2x8, 2m SR	2x5, 1m SR	3x3/3x3, 2m SR	2x35s, 2m SR	2x30s, 30s SR
14/01/13		2x10, 1m SR	2x9, 2m SR	2x5, 1m SR	3x3/3x3, 2m SR	2x40s, 2m SR	2x35s, 25s SR
21/01/13		2x10, 1m SR	2x10, 2m SR	2x5, 1m SR	3x3/3x3, 2m SR	2x45s, 2m SR	2x35s, 25s SR

Hurdles

NB 2 = 2 sets leading with either leg (therefore 4 sets in total)

Week Beginning	Sideways of choice	Forwards of choice	Backwards of choice
31/12/12	2 x 6 hurdles	2 x 6 hurdles	2 x 6 hurdles
07/01/13	2 x 6 hurdles	2 x 6 hurdles	2 x 6 hurdles
14/01/13	2 x 6 hurdles	2 x 6 hurdles	2 x 6 hurdles
21/01/13	2 x 6 hurdles	2 x 6 hurdles	2 x 6 hurdles

Core

Week Beginning	Medicine ball half-kneeling diagonal	1 Leg side plank	1 Leg long lever plank	1 leg long-lever glute bridge
31/12/12	2x15, 30s SR	2x40s, 20s SR	2x40s, 20s SR	2x40s, 20s SR
07/01/13	2x15, 30s SR	2x40s, 20s SR	2x40s, 20s SR	2x40s, 20s SR
14/01/13	2x15, 30s SR	2x45s, 15s SR	2x45s, 15s SR	2x45s, 15s SR
21/01/13	2x15, 30s SR	2x45s, 15s SR	2x45s, 15s SR	2x45s, 15s SR