Thursday, September 25, 2008

Just to balance out my negativity

Here a session that two of the girls did today.

Row:
10x150m followed by 20, 40, 60, 40, 20, 40, 60, 40, 20 and 60 second recoveries respectively.


Everyone rows whether they like it (which I don't think anyone does) or not (I think that's everyone)

Straight & Lateral Leg Swings - 2 sets of 8 of each on each side.
Single Leg Hip Pop Ups - 2 sets of 8 on each side.
1A Elevated Split Squats - 5 sets of 5 on each side.
1B Reactive Box Jumps - 5 sets of 3 reps.
Med Ball Wall Touches - 3x20.
2A Push Ups - 5 sets of 10 reps.
2B Med Ball Tosses - 5 sets of 5 reps.


Windmills - 2 sets of 8 reps on each side.


3A Inverted Rows - 5 sets of 5 reps.
3B Med Ball Slams - 5 sets of 5 reps.


Natural Reverse Hypers - 3 sets 12 reps.
The the row all over again with all the intervals between 30-35 seconds.

Fitzer however managed to do the last 3 of this last row all under 30 seconds...hence I owe her a pint.

10 comments:

Michael Sullivan said...

That is not the way guru Dan John taught us how to do Windmills. Apparently you taught the girls your way.

The push ups looked very solid with a full range of motion.

Will Heffernan said...

Michael Sullivan said...
That is not the way guru Dan John taught us how to do Windmills. Apparently you taught the girls your way.
Good for Dan John. In truth I do these a few different ways depending on what I'm looking to get out of them.

The push ups looked very solid with a full range of motion.
I have some good footage of guys doing their 60 second test and banging out high 70's as well with equally good form....just from the other night as well.

Joel Hallström said...

Good post! Whats "Med Ball Wall Touch"? How much does the med ball weight ? What does their program look like for the rest of the week?

Will Heffernan said...

Joel Hallström said...
Good post! Whats "Med Ball Wall Touch"?
Feet up to and against the wall. Med ball in hand...take the ball back and touch it behind your head...then come up and touch the ball as high up the wall as you can possibly reach.

How much does the med ball weight ?
The one the girls were using was 5kg.

What does their program look like for the rest of the week?
That's a long story.

Ian said...

Hi Will,

Good work from the girls!

Early on in the blogs history you mentioned getting strongman gear for outdoor conditioning sessions.

What kind of equipment do you look for and do you have any set standards in strength before letting athletes loose on the toys? [What I'm referring to here is that you like to see your rugby players reach certain standards before working on power, speed, agility, skill and technical ability and I wondered if you felt that athletes should concentrate on the basics of strength building and conditioning]

Ian said...

Will...just a suggestion...can you fix up an interview for the blog with an athlete who has come to you and have them talk through what analysis you did of them and how you coached them to overcome their shortcomings. It would also be interesting to hear the athlete describe how they themselves were able to evaluate the success of the coaching through performance and results in their sport.

Will Heffernan said...

Ian said...
Good work from the girls!
We don't have any real slackers in the gym and the girls certainly train as hard as the guys and the clients train as hard as the athletes.

For example this morning you had these two training together:

http://lh4.ggpht.com/_aJzcDnmvkrY/RyUYJwDvL9I/AAAAAAAACiM/-nlXkNjaj3w/Ciaran+Potts+01_1024.jpg

http://www.youtube.com/watch?v=RW5VQ5DmMFI

A female client looking to get into shape and a former professional rugby player training together...he's literally getting back into training and she's been training really well the last couple of months...similar goals really and both hooked into their session. How many gyms do you think that happens in?


Early on in the blogs history you mentioned getting strongman gear for outdoor conditioning sessions.
Yeah...that didn't happen...it will though...haven't had time and it hasn't been a priority.

What kind of equipment do you look for and do you have any set standards in strength before letting athletes loose on the toys? [What I'm referring to here is that you like to see your rugby players reach certain standards before working on power, speed, agility, skill and technical ability and I wondered if you felt that athletes should concentrate on the basics of strength building and conditioning].
When I get it I'll let you know.

Ian said...
Will...just a suggestion...can you fix up an interview for the blog with an athlete who has come to you and have them talk through what analysis you did of them and how you coached them to overcome their shortcomings. It would also be interesting to hear the athlete describe how they themselves were able to evaluate the success of the coaching through performance and results in their sport.
You can do that when you come over...think of some good questions...try to think....what would someone smarter than Will ask and write them down and we can find some poor bastard for you to interrogate while your over....we'll see who manages to annoy me the most before you come over and I'll make them do it.

Michael Sullivan said...

....what would someone smarter than Will ask and write them down and we can find some poor bastard for you to interrogate while your over....we'll see who manages to annoy me the most before you come over and I'll make them do it.

my money would be on "I'll do just enough to win" Fanj.

ian said...

Will said...what would someone smarter than Will ask and write them down and we can find some poor bastard for you to interrogate while your over

Interviewing requires clarity of thought, the ability to listen, and an engaging personality - so yes, that's not you Will.

I'm sure it's not me either - but I'll see what questions I can come up with and between us we can get something sorted.

Will Heffernan said...

Michael Sullivan said...
....what would someone smarter than Will ask and write them down and we can find some poor bastard for you to interrogate while your over....we'll see who manages to annoy me the most before you come over and I'll make them do it.

my money would be on "I'll do just enough to win" Fanj.
I wouldn't inflict Fanj on strangers...I'm cruel but not THAT cruel.
ian said...

Will said...what would someone smarter than Will ask and write them down and we can find some poor bastard for you to interrogate while your over

Interviewing requires clarity of thought, the ability to listen, and an engaging personality - so yes, that's not you Will.
Definitely not me.

I'm sure it's not me either - but I'll see what questions I can come up with and between us we can get something sorted.
I think it is pretty safe to say...you're on your own with this one.