On Mon, 30 Jan 2006 11:02:34 -0600, Hobbes <[email hidden]>
Quoted message said:In article <[email hidden]>,
JRH said:On Mon, 30 Jan 2006 09:54:08 -0600, Hobbes <[email hidden]>
Quoted message said:In article <[email hidden]>,
"John" <[email hidden]> wrote:
> "Dally" <[email hidden]> wrote in message
> news:[email hidden]...
> > John wrote:
> > > I recently changed my routine to more of a conditioning routine in
> > > preparation for my next cycle. I did legs yesterday, and I could
> > > hardly
> walk
> > > afterward. The following is my new leg routine:
> > >
> > > Superset: donkey calf raise 1x10 with one leg standing calf raise 1x10
> > > Rest 3 min.
> > > Donkey calf raise 10x10x10
> > > Rest 2 min.
> > > One leg standing calf raise 10x10x10
> > > Rest 2 min.
> > > Superset: leg curls 1x21 with leg extensions 1x21
> > > Rest 2 min.
> > > Static squats 5 stops to parallel, stopping for 30 sec. each
> > > Rest 2 min.
> > > Superset: one legged stiff-legged DL 1x15 with split squat w/back foot
> on
> > > block 1x15
> > > Rest 3 min.
> > > Superset: DL 1x6 with squat 1x6
> > > Rest 5 min.
> > > Shrugs 10x10x10
> > >
> > > Any comments?
> >
> > Pretty fancy-boy stuff, IMO.
> >
> > Why start with calves? Don't you want to do the squats/deadlifts first?
>
> I'd rather build my calves more than thighs at this point.
>
> > And if you're going to do squats/deadlifts why do the supersets of
> > leg curls/leg extensions?
>
> To isolate the quads/hams/gluts prior to the full body workout. Like doing
> curls prior to pullups or rows.
>
> > Why did you put shrugs in there? I imagine it's because everyone keeps
> > coming up to you asking you why you're doing squats last and you just
> > keep shrugging.
>
> The traps get worked with the DL's and it's an isolation after the DL's
> warm
> them up.
>
> I'm after conditioning with this. Not strength or hypertrophy.
>
>
Conditioning for what? Strength or hypertrophy can be conditioning.
Is that the same as 'toning' Keith? ;o)
Yeah, I wouldn't be suprised.
I decided to play rugby again this summer and this time I'm not going to
think the club will allow me to work myself into shape. So I'm going
into the season in rugby shape this year.
Given that I'm putting together a training plan consisting of a 5 week
schedule.
Week 1 - focus is on structural adaptation - 'pre'-hab exercises focused
more on the shoulders (hypertrophy training really), aerobic base.
Week 2 - focus is on strength - very heavy training weights, intervals
up to 45 seconds in running.
Week 3 - focus on strength/speed - dynamic training, moderate intensity
sprints introduced
Week 4 - focus on speed/strength - plyos and 40-60 yard full-out sprints.
Week 5 - restoration week - aerobic base, bodyweight conditioning
exercises
I can make 3 cycles of this training before the season starts and figure
on coming in at about 205# bodyweight - down about 15-20 lbs from my
powerlifting bodyweight of 220-225. The only constant will be technique
training in the olympic lifts throughout the schedule.
But as you can see - to me strength and some hypertrophy is conditioning
for rugby.
:^)
That seems reasonable for a front row donkey, and I hope you enjoy
playing regularly again. ;o)
I told you that I thought I was coming to the end of my playing days,
and it is probable at the end of this season that I will call it a
day. I've had a good run but I know longer look forward to it like I
used to, and the injuries take so long to heal.
We have had a few games cancelled over the past weeks, due to frozen
pitches, and I have to admit to being quite relieved, It will be a
wrench, and most of the team and committee are wanting me to stay, but
I think this is it.
My wife *really* wants me to quit, and even my very loyal children are
supporting her now. The end of a long era Keith, and I shall miss it
enormously, so you play on as long as you can old friend.
I still have more than enough other activities to occupy me, so I must
look on the positive side.
