Tuesday, January 20, 2009

So I better get back to business before Lyle calls me an idiot again

I thought I'd throw up 2 different sessions tonight.

The first is Vinny's. He's just slowly getting back into training and he's had so many injury issues that I didn't bother doing a screening as I knew I would end up with a repetitive strain injury in my elbow just filling out the screening form.

His session tonight was as follows:
Rower - 5x500m with 1 minute recovery between efforts.
Block 1
1A KB Reverse Lunges - 5 each side
1B KB Rows - 10 each side
1C Push Ups - 10
As many rounds as possible in 10 minutes.
Rower - 4x500m with 1 minute recovery between efforts.
Block 1
1A Step Ups - 5 each side
1B Inverted Rows - 5
1C Hanging Leg Raises - 5
As many rounds as possible in 10 minutes.
Rower - 3x500m with 1 minute recovery between efforts.

This is what this session will do to you:


Luckily Vinny coaches in the Irish Basketball Superleague so no matter how much stress I put him under he always gets plenty more at games.

The other session I thought I'd throw up is Louise and Fi's. They've training on the pitch tomorrow night and a power session to do with me on Thursday. This is what they did tonight:
Bike - 3x2mins with a stretch between each effort.
1A Hurdle Steps - 2x8
1B Hip Pop Ups - 4 double legged then 8 single leg hip pop ups
Trap Bar Deadlift - 2w/ux8, 5x3 working up to near max on the last 2 sets.
Seated Leg Curls - 1w/ux12, 3x12 with an isometric hold at the end of each rep
Bridging (Front, Left Side, Front, Right Side, Front - 30 seconds each hold smooth transition from one to the other) - 3 sets with 1 minute between sets.


This is the girls on their 3rd set praying for it all to be over.


This is why they need to do so much trunk work...this is Fi running around with some French women hanging off her while playing for Ireland.

Chest Supported Rows - 2w/ux12, 5x8
Modified Hindu Push Up - 3x12
2A Natural Reverse Hypers - 3x12
2B Back Extensions - 3x12

4 comments:

Michael Sullivan said...

Who doesn't Lyle call an idiot?

Will Heffernan said...

Michael Sullivan said...
Who doesn't Lyle call an idiot?
This is true.

Barry Oglesby said...

Why isometric holds at the top of the curls? I have an idea but usually when I do it's way off.

lylemcd said...

"Why isometric holds at the top of the curls? "

It's to build the peak.