SA Footy

Follow the blood and guts training of SAAFL players over summer.

Post your exploits here. Keep all drinking and womanising posts to a minimum.

Be good to give each other advice on what has worked for us all.

I'll start with me.

Currently 190cm and 92kg(at the end of the day). Working around a back injury, have started lifting heavy again.

Goals: Get my front squat stronger than my bench, pretty sad that the bench is about 40kg stronger at the moment. Too scared to back squat cause of the back.

Fix the imbalance between my legs. The right hamstring/glute is weaker or less flexible than the left.

Strengthen core/lower back.

Play at 94kg. So I'll probably have to get up to 97kg before the season as I'm sure I'll drop a bit of weight during the year.

This week was a deload week. So today was 6 sets of 4 box jumps

4x3 vertical jumps

4x6 modified one legged squat.

Who thinks that much?

I've just been going for a few 3km (approx) runs, with some hill sprints at the end, and been playing squash with a mate on Saturdays (squash is a fair work out if you haven't tried it) for about 90 minutes.

Then I drink beer and render my week useless.

I like your thinking Pag...sounds good to me.

I have been eating nothing but soup and clear fluids. Had an operation last week so recovering from that.

My pre pre season as soon as i can run again will consist of 1 x 3-5km run per week, with 3x1km timed runs every second night.

Core strength work to take pressure of the hamstrings. Alot of stretching to improve flexibility and probably some sprint work towards the end of pre season. The "Goodwin" run is also a killer and great preaseason workout.

Soup and clear fluids. So no beer eh? No wonder you have been dropping so much weight.

3x1km will be a killer. How much rest are you going to take in between the runs?

It'll be interesting to see what 'core' stuff you do. That word has taken on a fair few meanings over the years.

Alot of ab and lower back work mostly.

Tried to have a beer melb cup day and almost died

reckon they should close this thread down. the thought of boozehound working hard and dieting is making me feel quite ill... good luck tho in all seriousness bh good to see you fit and firing

Yeah, but ab work can mean a million different things. The current trend amongst exercise physioligists when training the 'core' is to prevent movement. So instead of doing sit ups or other movements which involve lumbar flexion(rounding back) or rotation movements like russian twists you might do various bridges raising an arm or a leg so there is a torque on your body which you must resist in order to stay still..

Look up foam rolling on the internet too. It should help you heaps with flexibility.

The Big Shrek wrote:Yeah, but ab work can mean a million different things. The current trend amongst exercise physioligists when training the 'core' is to prevent movement. So instead of doing sit ups or other movements which involve lumbar flexion(rounding back) or rotation movements like russian twists you might do various bridges raising an arm or a leg so there is a torque on your body which you must resist in order to stay still..

Look up foam rolling on the internet too. It should help you heaps with flexibility.

Rectus Abdominus... (no Im not swearing)

If this isn't in good nick then neither is the rest of you.

Pelvic floor excercises are very good for strengthening this area...and no, they're not just for the ladies...

I'm going to have to disagree with you FC. The crucial muscle is the Transverse Abdominus which lies underneath the rectus abdominus. The TA is the one which stabilises the spine and prevents energy 'leaking out' during movements.

The Big Shrek wrote:I'm going to have to disagree with you FC. The crucial muscle is the Transverse Abdominus which lies underneath the rectus abdominus. The TA is the one which stabilises the spine and prevents energy 'leaking out' during movements.

Yep, you're right.. You can tell I've been out of the gig for a year Out of sight, out of mind so they say...

Back to the books for me I think!

Regardless, the Pelvic floor stuff is still highly recommended...

The Big Shrek wrote:I'm going to have to disagree with you FC. The crucial muscle is the Transverse Abdominus which lies underneath the rectus abdominus. The TA is the one which stabilises the spine and prevents energy 'leaking out' during movements.

transversrse, rectus abdminus......all sounds like a tranny searching for a butt just not footy

Just an easy bike ride along the Torrens today. 15 mins to the uni footbridge, 35 mins back. Had a chat with some blokes who were catching some carp on the way back and got lost twice which explains the time difference.

The Big Shrek wrote:Just an easy bike ride along the Torrens today. 15 mins to the uni footbridge, 35 mins back. Had a chat with some blokes who were catching some carp on the way back and got lost twice which explains the time difference.

15 mins to the Uni bridge yet 35 mins back

What or who wore you out Shrek at the UNI BRIDGE?

Are you a regular visitor to that destination?

Be carefull!

Excellent work shreky..got lost?? upstream or downstream..only a lawyer could get an arguement there

NO-MERCY wrote:

The Big Shrek wrote:Just an easy bike ride along the Torrens today. 15 mins to the uni footbridge, 35 mins back. Had a chat with some blokes who were catching some carp on the way back and got lost twice which explains the time difference.

15 mins to the Uni bridge yet 35 mins back

What or who wore you out Shrek at the UNI BRIDGE?

Are you a regular visitor to that destination?

Be carefull!

I walk across the bridge almost every day No Mercy. What happens there?

You're not refering to the Family murders are you?

turk186 wrote:Excellent work shreky..got lost?? upstream or downstream..only a lawyer could get an arguement there

I know, how the hell can you get lost following a river??? There were tracks going off in 3 directions as the river went around a bend and I got a little disorientated!

I've just heard some strange things happen around that bridge mate & i'm not a p---ter so i'm happy to stay well & truly away from that place.

NO-MERCY wrote:I've just heard some strange things happen around that bridge mate & i'm not a p---ter so i'm happy to stay well & truly away from that place.

I reckon that happened in the seventies mate. There are a lot of Uni poofs around though.

Haven't been doing much at all apart from weights once or twice a week. Reckon I've put on a couple (or maybe a few ) kilos purely from pissing up hard and being a garbage guts. Not good. Still feeling the pinch of OP and not being allowed to run (which I really enjoy) is absolute shite

Starting this week I'll be getting back into activating and strengthening the TA and iliopsoas. The pushbike will also become my new best friend. Gonna try and lean up before Xmas, will hafta start eating less too.