Fraser_9to5

[Fraser_9to5]

2 Nov

Front Squat – 5 x 50kg, 5 x 57.5kg, 10 x 65kg
Around The Square – 3 x 4
Straight Leg DL – 5 x 10 x 42.5kg

I had a week off which coincided nicely with laser tattoo removal. Still have some residual heavy leggedness so I didn’t max out on the 5+ set of front squats. I also skipped ahead in 5/3/1 so instead of the 75kg template I’m using the 77.5kg.

4 Nov

Straight Leg DL – 5 x 42.5kg, 5 x 50kg, 12 x 55kg
Front Squat – 5 x 10 x 55kg
SL Calf Raises – 3 x 12 x BW

I filmed my last set of straight leg deadlifts because I know my knees aren’t perfect but they were better than I expected. Front squats are getting a little boost each time, 55kg feels good.

7 Nov

Rowing Machine – 2 x 1000m (4 mins) in 3:58, 3:59

I wanted under 4 minutes and I was never in danger of failing. In the second rep I went through 500m in 1:56 and that was too fast so I struggled a bit in the end

[Fraser_9to5]

19 Oct

Front Squat – 5 x 55kg, 3 x 62.5kg, 14 x 70kg
Around The Square – 3 x 4
Straight Leg DL – 5 x 10 x 40kg

I’ve been stopping short on the final set but I pushed it more this time, still not to failure though.

21 Oct

Straight Leg DL – 5 x 47.5kg, 3 x 52.5kg, 10 x 60kg
Front Squat – 5 x 10 x 52.5kg
SL Calf Raises – 3 x 12 x BW

I bumped the front squat weight but I can go heavier again. I feel like I’m getting in the groove now and can start challenging myself, it’s possible I jump ahead on the 5/3/1 for front squats but probably not.

24 Oct

Rowing Machine – 4 x 500m (2 mins) in 1:53, 1:53, 1:56, 1:54

I try to set a tough pace but always run the risk of blowing up and not being able to finish all four reps.

[Fraser_9to5]

WEEK 2

18 Oct

Throw Ins (Session 4.1) – 10 throws, median 17.5m
Throw Ins (Session 4.2) – 10 throws, median 17.6m

20 Oct

Throw Ins (Session 5.1) – 10 throws, median 17.6m
Throw Ins (Session 5.2) – 10 throws, median 18.2m

I’m starting to get consistency, the problem before was I was trying a flat throw so it was never going much above head height to begin with which is obviously not the optimal release angle. Now I pretend I’m throwing it for someone to head in the box and I don’t try to be too clever with an aggressive run up or quick release.

22 Oct

Throw Ins (Session 6.1) – 10 throws, median 19.0m
Throw Ins (Session 6.2) – 10 throws, median 17.9m

I should note that the pitch I go to is a slight incline, while this was in my garden which is flat. That being said, I did feel really good and I got a new max effort of 19.6m and several others around that distance. I was questioning whether I will gain anything from another week of purely practicing throw ins without changing anything else but I want to stick with it and see where it takes me.

[Fraser_9to5]

WEEK 0

6 Oct

Practice Throw Ins – 5m, 10m, 15m, 10 x ~20m

This was a quick check to see if my garden was long enough, but even before training I’m able to throw it the full length. I have a park about 5 minutes walk from me so that’s fine to use.

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WEEK 1

11 Oct

Throw Ins (1) – 15.5,16.3,17.0,15.0,15.5 (foul), 15.8, 18.2, 15.3, 16.7, 16.1m

Median Throw: 15.95m
Best Throw: 18.20m

I’m limiting myself to a 2.5m run up, because depending on the stadium the advertising boards can be quite close to the pitch so it’s not always possible to take a big long run up. I was quite pleased with these until I saw the Hashtag United video after and I’d come dead last for distance. This was also shorter than my garden, but that was measured quite roughly. I am on a slight incline here which I wouldn’t expect to make more than 1m difference but I could be wrong.

13 Oct

Throw Ins (2) – 16.7,18.1,17.0,16.9,17.1,18.6,18.8,18.3,17.6,15.0m

Median Throw: 17.35m
Best Throw: 18.8m

The only change here was a proper upper body warm up (in session 1 it was the standard arm swings that footballers do) and some activation exercises. Link here.

Throw Ins (3) – 17.6,18.2,18.6,19.0,19.1,19.4,17.7,18.5,18.6,18.0m

Median Throw: 18.55m
Best Throw: 19.40m

I had 10 minutes rest, in which time I watched a video I bookmarked from none other than the Liverpool throw in coach. The two things I changed was a slightly narrower hand position, so thumbs are 3-4cm apart, and some attempt at releasing the ball with backspin. I was pleased to have such consistency but also expected more. He has a YouTube channel and afterwards I watched a few more, generally players improve by 5-15m once all his training is complete so 1.2m on my median throw is okay for a first session.

16 Oct

Throw Ins (4) – not measured

These were in my garden, I feel training three times a week will be optimal.

Drawing on my experience of vertical jump I’m not going to rush into skull crushers or med ball throws, instead I will repeat the same week, possibly multiple times, to improve through technique alone.

Beyond that I plan to draw on the throwing events (mainly javelin) as I feel they have more to teach about long throwing than going to soccer resources.

[Fraser_9to5]

5 Oct

Front Squat – 5 x 47.5kg, 5 x 55kg, 12 x 62.5kg
Straight Leg DL – 5 x 10 x 40kg

6 Oct

Dominik Sky Beginner Abs – 1 set

7 Oct

Straight Leg DL – 5 x 40kg, 5 x 47.5kg, 11 x 52.5kg
Front Squat – 5 x 10 x 50kg

Decent weight for 5 x 10, not in a rush to progress

9 Oct

Rowing Machine – 4 x 500m (2 mins) in 1:54-1:56

Bought a new pm3 monitor on my concept2 so I’m back to rowing.

12 Oct

Front Squat – 3 x 50kg, 3 x 57.5kg, 10 x 65kg
Straight Leg DL – 5 x 10 x 40kg
Around The Square – 3 x 4

I’m still not maxing out on the reps, my lower back has felt a bit stiff and I probably need to stretch more outside of workouts.

14 Oct

Straight Leg DL – 3 x 45kg, 3 x 50kg, 8 x 57.5kg
Front Squat – 5 x 10 x 50kg
SL Calf Raises – 3 x 12 x BW

Front squat was easier this time, fine to progress slightly. I’m adding in a few additional exercises as my Achilles is very tender and needs strengthening/rehab.

16 Oct

Rowing Machine – 4 x 500m (2 mins) in 1:54-1:56

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