Jimmy's Training Schedule

[Jimmy Enslashay]

Lately I've been keeping fairly fit and in shape, as the football (soccer, for all of you blasphemers) season is beginning soon and training has started. My first training session was a dream and I was dead on form, but the next training, which was last night, was very inconsistent. I was very disappointed in myself, so I decided to punish this inconsistency by training myself hard.

I'll be training from every day excluding Tuesday (training ... yes, I'm unhappy that we're only training one day a week, but it's a decent-sized club) and either Saturday or Sunday, depending on which day we play our matches. Though, the regular season doesn't start until the start of April, we still have pre-season matches.

Anyway, I thought I'd just share this with you guys. Any tips and advice are much appreciated. But here's my schedule:

• Get up at 8:30 am every morning.
• Eat a decent breakfast, like Weetbix.
• Have a shower.
• Take the ball to the oval an hour after I've eaten at least.
• Do some stretches.
• Practice my ball skills for a couple of hours until I'm satisfied.
• Come back, go for a swim to cool off.
• In the pool, do 10 laps (1 lap is up and back) freestyle, 5 laps Butterfly (to work out my shoulders), and 10 laps underneath the water (to regulate my breathing and boost fitness). (These numbers will rise)
• Light weights: 100 3kg standing lifts (1 lift is each arm), 50 shoulder reps and 25 straight-arm lifts. (This number will rise)
• 100 sit-ups. (This number will rise)
• Have a good lunch and take a break.
• An hour later take the ball to the oval.
• Do some stretches.
• Jog the entire oval once.
• Do 10 laps from the covered-area to the cricket pitch (1 lap is up and back). (This number will rise)
• Jog the entire oval again.
• Light foot-skills (mainly dribbling and juggling).
• Come back, go for a swim to cool off.
• In the pool, do 10 laps (1 lap is up and back) freestyle, 5 laps Butterfly (to work out my shoulders), and 10 laps underneath the water (to regulate my breathing and boost fitness). (These numbers will rise)
• Heavy weights: 50 5kg lifts (1 lift is each arm), 20 shoulder reps and 10 straight arm lifts. (This number will rise)
• 100 sit-ups. (This number will rise)
• Shower.
• Have a good dinner and relax for the rest of the night.
• Go to be around 11pm - 12 am.

NOTE: Don't focus too much on the lesser extent of the weights, as I'm not the biggest guy in the world, and I rely on speed, acceleration and quickness rather than muscle.

 

[Shannon]

200 sit ups a day?! Man, your abs must love (or hate) you.

 

[ferrari_chris]

No job then?

Seems very full-on - like taking up all of your day. If I was you I'd tone it down slightly, leaving an hour or two to do something that isn't training. A bit of cleaning, going to the shop or whatever.

Also, are you going to be running around in the rain, or do you have a back-up schedule for when it's raining? Or does it just not rain where you are?

Infact, it seems so full-on I think it's too much. You might burn-out and be useless come game-day. You seem to be doing essentially the same work-out morning and afternoon. You might want to lose one and just train in the mornings or just in the afternoons.

Also, you could interchange parts if your schedule - sit-ups on Monday, Wednesday, Friday and weights on Tuesday, Thursday, Saturday. Something like that.

One more thing, you might want to look at a longer run maybe twice a week. Like 10-15kms. This'll really get your stamina up, as most of the activities you've listed won't be completely beneficial when it gets to 80+ minutes in the game.

Just my 2c worth though...

Hope you stick with it and get the most out of it. Staying motivated is the hardest part.

 

[Blake]

Wrong forum, noob.

 

[Jimmy Enslashay]

Wrong forum, noob.

I considered putting it in the Sports & Fitness section, but it was more aimed at certain members who don't visit the Sports & Fitness section, rather who visit the Rumble Strip more often.

No job then?

Oh man, don't even get me started on that subject.

Seems very full-on - like taking up all of your day. If I was you I'd tone it down slightly, leaving an hour or two to do something that isn't training. A bit of cleaning, going to the shop or whatever. [...]

Infact, it seems so full-on I think it's too much. You might burn-out and be useless come game-day. You seem to be doing essentially the same work-out morning and afternoon. You might want to lose one and just train in the mornings or just in the afternoons.

Well, I do get a lot of spare time at night doing nothing, and I'll be leaving breaks between a fair few things. Also during these and the other aforementioned breaks, I will be doing the jobs around the house which I have to do, anyhow. Personally, I think it looks more full-on than it actually may be.

I'm also not going to let this get in the way of things like my friends, jobs (if they darn-well come up), and other unrelated activities, as I really do enjoy other things and I wouldn't let this come between them. I also forgot to mention that I'll either be taking a day off here and there or having a very light day every now and again, just so I don't burn-out or spark a niggling injury or soreness that could affect a game or official training session.

I definitely agree with you on that part. But on the other hand, some of the work outs may seem the same, but they are used for different reasons. The lighter weights are used for speed, essentially, where as the heavier weights are used to build muscle.

Oh, and I can be quite vein. The swimming is also to get more tanned on the sunnier days.

Also, are you going to be running around in the rain, or do you have a back-up schedule for when it's raining? Or does it just not rain where you are?

Definitely (oh man, I left too many things out). On those days, which aren't overly frequent, I'll definitely take it lighter. It can also get quite hot out here. As I've mentioned before, it's hit 50 degrees celcius a few times that I know of during the summer which has just passed, and it can get quite hot in other seasons. With that in mind, on those days, I'll also take it easier.

One more thing, you might want to look at a longer run maybe twice a week. Like 10-15kms. This'll really get your stamina up, as most of the activities you've listed won't be completely beneficial when it gets to 80+ minutes in the game.

Definitely. I've actually considered this fact, and I will definitely do so. The thing about the running and fitness training at the oval is that I will do more than is listed sporatically, as I do have quite a horrible memory sometimes. I love to work on my sprinting, which was left out, also.

Hope you stick with it and get the most out of it. Staying motivated is the hardest part.

It sure is, but I'm hoping to motivate myself for long enough for this to become a daily habit. Besides, if I'm passionate about something, I'll put a lot of effort into it.

200 sit ups a day?! Man, your abs must love (or hate) you.

Actually, I made that number quite low, so I don't get too sore before the training and game days coming up, but I'm hoping it will definitely rise as I get used to it all.

Thanks guys for your comments and help, appreciate it.

 

[Dave A]

I'm doing a bit of training myself at the moment, I'm back playing football at the end of this month so I've been getting fit-ish again redy to slot back into my old defensive role. One thing I can't not credit myself on is stamina, I have superb Stamina and apart from my first game back a few years ago, a good few years ago after badly damaging my ankle and the ligaments in it, I never wear out in a game. I might in my next game, I haven't played for 8 months, but still, it's all good. I always say I'm two footed, I shoot just a bad with my left as my right , but that's why I'm not a stiker, I can score, but my success rate is what you'd expect a defenders success rate to be.

 

[Anderton Prime]

Are you planning on doing this routine every day of the week? You really shouldn't be training that hard every day, nor should you work out each muscle group every day unless you are trying to bodybuild.

Make sure your diet is properly balanced, as diet is 50% of fitness.

 

[Mike Rotch]

I got tired just reading that.

[anon]Exercise is a dirty word where i come from. Every time I say it, I have to wash my mouth out with chocolate[/anon].

👍

 

[ferrari_chris]

You might also want to chuck in some other activities occasionally to keep it interesting:

Instead of running try biking, or going down the YMCA and trying a bit of rock-climbing. That'll work your upperbody and your fitness level. Lay off the round ball for a day and play around with an oval one? Or put in a couple of hours at the tennis court...

Mix it up to keep yourself motivated.

 

[ExigeEvan]

Ok.

First off, that's a very intensive regime you have going there and it's pretty good, almost on a pro level I'd imagine, but here's my opinion.

It's too frequent. You will need to have a much lighter training regimne the day before a game. A short jog and soem skills would be fine.

You need to balance out the situps with back exercises. Lie flat on your stomach, fingers on temples, and lift your feet and chest off the floor (You'll look rediculous but it builds up your back)

You need to do more weights with your legs. Whether you'll need to join a gym I don't know, but perhaps I can seuggest buying a full weighst bench. For £60 you can get one that will let you do Hamstring and quadracept workouts, providing you have a set of free weights to stick on them aswell.

Sprint training will also be beneficial. Simply set up some markers at 5m, 10m, 15m, 20m and possibly 25 (Or if there's a rugby pitch nearby start at the deadball line, and use try line, 5 yard and 22.) All you do is sprint to the first marker and run back to start, sprint to second and run back to start and so on.

(Disclaimer- I'm not a fitness freak honest, but I've played for a few teams and done a few different sports and learnt some of the training techniques.)

 

[Jimmy Enslashay]

I'm doing a bit of training myself at the moment, I'm back playing football at the end of this month so I've been getting fit-ish again redy to slot back into my old defensive role. One thing I can't not credit myself on is stamina, I have superb Stamina and apart from my first game back a few years ago, a good few years ago after badly damaging my ankle and the ligaments in it, I never wear out in a game. I might in my next game, I haven't played for 8 months, but still, it's all good. I always say I'm two footed, I shoot just a bad with my left as my right , but that's why I'm not a stiker, I can score, but my success rate is what you'd expect a defenders success rate to be.

Awesome. I also have a lot of stamina, and I am fairly fit as it is. I can last all match playing defense, though I'm a Striker. I'll drop back occasionally to an Attacking Midfielder position because of my ability to run, and this fact sort of leaves me starting to get a bit fatigued by the last 15 or so, which I don't personally like. I know that most players do get a bit fatigued by the end of the match, but I know I can improve.

Are you planning on doing this routine every day of the week? You really shouldn't be training that hard every day, nor should you work out each muscle group every day unless you are trying to bodybuild.

It's too frequent. You will need to have a much lighter training regimne the day before a game. A short jog and soem skills would be fine.

I do agree. I think I mentioned somewhere before that I decided maybe I should have a light train twice a week in which I'll tone everything down somewhat and leave some of those exercises out.

Oh, and I do agree Evan. The day before a game I'll be toning it down in a big way, and only really practising ball-skills, having a short run and cooling off in the pool. There's no use being sore for a game.

I'm thinking Monday and Saturday can be lighter training sessions.

Make sure your diet is properly balanced, as diet is 50% of fitness.

Definitely, though my diet has always been pretty good.

I got tired just reading that.

[anon]Exercise is a dirty word where i come from. Every time I say it, I have to wash my mouth out with chocolate[/anon].

You need to balance out the situps with back exercises. Lie flat on your stomach, fingers on temples, and lift your feet and chest off the floor (You'll look rediculous but it builds up your back)

Excellent. Thanks, Ev!

You need to do more weights with your legs. Whether you'll need to join a gym I don't know, but perhaps I can seuggest buying a full weighst bench. For £60 you can get one that will let you do Hamstring and quadracept workouts, providing you have a set of free weights to stick on them aswell.

I couldn't agree with you more there. The problem I have is being currently carless, 20 minutes away from any gym, 15 minutes away from any form of public transport, and being home by myself all day. My mum goes to a gym about 20 minutes away, and I really want to go with her, but she's very inconsistent with it.

Though, she does often ask me to help her get fit, so maybe I should motivate her? I think so.

Again, thank you guys a lot. Ev, I never knew you were so knowledgeable on fitness! You must be some kind of fitness freak (I never read disclaimers ).

 

[Lamboracer]

Wow this is great/ I have been worling out lately roo. Not hard core but im a bit over weight. Since i am about 5' 10" and 180lbs im not really large semming. But, my belly is larger than id like. I am trying to tone up my muscles and lose the belly. So i have been doing sit up, not rigorsly liek you, in fact im lucky if i can do 35. So what do you gusy suggest i do to lose my stomach. I am quite happy wiht my arm muscle though.

 

[Jimmy Enslashay]

I think it's about time to move the thread.

Wow this is great/ I have been worling out lately roo. Not hard core but im a bit over weight. Since i am about 5' 10" and 180lbs im not really large semming. But, my belly is larger than id like. I am trying to tone up my muscles and lose the belly. So i have been doing sit up, not rigorsly liek you, in fact im lucky if i can do 35. So what do you gusy suggest i do to lose my stomach. I am quite happy wiht my arm muscle though.

I think you're doing a good thing by working out. You don't have to go as far as I have, as I'm just trying to get super-fit. But going for walks, runs or bike rides is a really good way of losing weight. Sit-ups will also be very beneficial, as will eating good, healthy meals.

I think the most important part is consistency. You don't have to go too far with the exercise, but just find the time to do these things in good moderation and you should be fine.

 

[Diego440]

I can see you feeling a tad lazy by the 3rd day.

I think you should vary the routine a bit, otherwise it becomes too much of the same. Don't go swimming one day, and instead, jog around the oval 3 times instead of once. The following day, instead of doing your abs in two series of 100, do 4 series of 50. And so on.

Vary the routine, otherwise you'll get tired of the same thing over and over and are more likely to abandon it soon enough.

As to the intensity of the training itself... I woulnd't go too much overboard. As I said, you'll probably get tired of it, so you shouldn't have it being so intense. Do it with less activities and maybe do more reps, that way you actually look forward to others.

 

[Jimmy Enslashay]

Hmm, I can see what you're saying, and I can't rule out anything, as it's possible that I could just get tired of it, but in my current mind-set, I'm very committed to doing this. In the off-season, however, it'll be a much different story, though I know I'll exercise a little still.

Either way, I'll never stop practising foot-skills. Maybe once I'm completely fit (well, to my satisfaction anyhow), I might lay off a little on the training, but that's a big might.

 

[Diego440]

you realize you can't be going to bed at your usual 4am anymore, right?

 

[Lamboracer]

Yea i have been eating healthier. I just want a slight change. i notcie what i ahve been eating and i think this cvhange is for the better so maybe i can improve.

 

[Poverty]

Thats a heavy schedule. id reccomend you had ina day or two off no training to allow your body to rest and repair muscles otherwise you could suffer from burn out.

Hows australia for sports supplements? You could buy some dextrose or maltodextrose to mix in with your number drinks before training to carb load and give your muscles vital energy and stamina. Bodybuilders and long distance runners use it all the time. Cheap aswell. Or it is in the UK anyway.

 

[ExigeEvan]

gain, thank you guys a lot. Ev, I never knew you were so knowledgeable on fitness! You must be some kind of fitness freak (I never read disclaimers ).

Blame it on a boring summer when my mates all buggered off to 'Seth Hefrica'

I've been doing low(ish) weigh, high rep weighst since August about 3 times a week in. It's mainly to help with my Karate and Rugby. But I also really need to do some jogging, but living on the side of a hill can be a real *****

 

[Poverty]

For the guy who wants to lose his belly.

If you want to lose weight really dramatically cut out as much carbs as possible. No chocolate and especially no burgers and anything with bread in it. especially white bread. Bread is evil you can gain weight so easily with it. Potatoes and rice are fine once a day as long as you dont eat too much of it. You can increase your meat intake to replace the carbs you are no longer eating.

Your food intake should be a 1/3 less of what you normally eat and therefore you should often be hungry. To rid hunger pains buy some sugar free jello and eat as much of it as you like as long as its sugar free. Fruit and veg is fine too. If you do this along with exercise you can lose up to 2lbs per week if truley dedicated but id reccomend you should try this out and aim for 2lbs a month.

 

[ExigeEvan]

Wow this is great/ I have been worling out lately roo. Not hard core but im a bit over weight. Since i am about 5' 10" and 180lbs im not really large semming. But, my belly is larger than id like. I am trying to tone up my muscles and lose the belly. So i have been doing sit up, not rigorsly liek you, in fact im lucky if i can do 35. So what do you gusy suggest i do to lose my stomach. I am quite happy wiht my arm muscle though.

Sit up aren't the way to lose a belly. You need to be burning energy mainly and that requires aerobic activity. 20-30mins light jog, 30mins or so cycling, rowing, swimming etc. Low-weigh high-rep work will also burn energy, especially if you have some arm muscle already. 30 reps (per arm) at 2 kilos would be an ideal start, and as you improve try and do 3-5 sets and gradually increase weight and sets. Try to make sure you're not just doing your bicepts, make sure you do shoulders and tricepts aswell.

Exercise 2-3 times a week is ideal.

For the guy who wants to lose his belly.

If you want to lose weight really dramatically cut out as much carbs as possible. No chocolate and especially no burgers and anything with bread in it. especially white bread. Bread is evil you can gain weight so easily with it. Potatoes and rice are fine once a day as long as you dont eat too much of it. You can increase your meat intake to replace the carbs you are no longer eating.

Your food intake should be a 1/3 less of what you normally eat and therefore you should often be hungry. To rid hunger pains buy some sugar free jello and eat as much of it as you like as long as its sugar free. Fruit and veg is fine too. If you do this along with exercise you can lose up to 2lbs per week if truley dedicated but id reccomend you should try this out and aim for 2lbs a month.

I disagree.

As much as Carbs are a bugger they shouldn't be cut out of the diet. The best thing would be to reduce what you eat in general. If you feel hungry between meals, have a glass of water, some grapes or even an apple. Of course you may need to reduce the amount you eat at meals, but don't be extreme.

Carbs will mean that you don't start burning fat immediatley as you start doing exercise, yes. But they are essential for daily function.

 

[Diego440]

I disagree.

As much as Carbs are a bugger they shouldn't be cut out of the diet. The best thing would be to reduce what you eat in general. If you feel hungry between meals, have a glass of water, some grapes or even an apple. Of course you may need to reduce the amount you eat at meals, but don't be extreme.

Carbs will mean that you don't start burning fat immediatley as you start doing exercise, yes. But they are essential for daily function.

indeed they are essential, but if you cut carbs for a limited time (no more than a month), you shed weight like crazy. I did that diet and lost 18 kilos in 40 days. Of course, it's not a diet you'd want to do if you're excercising, since when you cut carsb you also cut energy, so whenever I waled or ran a long distance I would feel dizzy.

 

[Poverty]

I disagree.

As much as Carbs are a bugger they shouldn't be cut out of the diet. The best thing would be to reduce what you eat in general. If you feel hungry between meals, have a glass of water, some grapes or even an apple. Of course you may need to reduce the amount you eat at meals, but don't be extreme.

Well what I said still included carbs but cut back to what the body actually needs to function and not what our lifesytle has gotten us used to.

I dont know about you but when Im hungry a glass of water and fruit wont help. Id suggest eating some meat and veggies or pastas ok too.

All the celebs who manage to lose weight quickly or are constantly ripped do this.
It all depends on how badly you want to reach your goals. Usually people give up after a week because they dont see any or much change because the conventional ways you read in books are rubbish, or so I find anyway. Reducing carbs and starting exercise will see a quick continual results which will keep the person motivated to reach their goal. They could maybe diet for three weeks, lose a couple lbs then have 3 weeks of normal health eating and then dieting again.

Just because carbs are reduced doesnt mean you will be too low on energy to work out. Just rearrange the times when you eat and so you should be in the gym an hour after having eaten.

 

[ExigeEvan]

Well what I said still included carbs but cut back to what the body actually needs to function and not what our lifesytle has gotten us used to.

I dont know about you but when Im hungry a glass of water and fruit wont help. Id suggest eating some meat and veggies or pastas ok too.

You eat meat and pasta as snacks?

All the celebs who manage to lose weight quickly or are constantly ripped do this.
It all depends on how badly you want to reach your goals. Usually people give up after a week because they dont see any or much change because the conventional ways you read in books are rubbish, or so I find anyway. Reducing carbs and starting exercise will see a quick continual results which will keep the person motivated to reach their goal. They could maybe diet for three weeks, lose a couple lbs then have 3 weeks of normal health eating and then dieting again.

Losing weight quickly isn't always the best thing though. A fat but fit person (Say rugby prop) is a much healthier person than a skinny unfit person.

Plus, living on and off diets is IMO a terrible way to live. Using light and regualr exercise is a much better way of keeping your weight constant and improving you body as a whole.

Just because carbs are reduced doesnt mean you will be too low on energy to work out. Just rearrange the times when you eat and so you should be in the gym an hour after having eaten.

Most people can't just go to the gym an hour after having food.

indeed they are essential, but if you cut carbs for a limited time (no more than a month), you shed weight like crazy. I did that diet and lost 18 kilos in 40 days. Of course, it's not a diet you'd want to do if you're excercising, since when you cut carsb you also cut energy, so whenever I waled or ran a long distance I would feel dizzy.

Have you put the weight back on since? Or do you just stick to a healthy diet?

 

[Diego440]

Have you put the weight back on since? Or do you just stick to a healthy diet?

I did the diet in July 2003, and I didn't regain weight until the "incident" in March 2004, in which I spent about a month inactive. And it seems that whenever someone is in bad condition, people tend to give them candy and sweets, so that plus the inactivity was a big factor in me regaining the weight.

But in general, I found that the solution was doing said diet and then sticking to a healthier system and excercising often in order to maintain the weight. Still, there are some things I can't (or shouldn't eat).

I'm not saying this is the way Matt should go, or the recommended diet for anyone. I was just stating that it's possible to take out all your carbs (in a diet) and thus lose weight.

 

[ExigeEvan]

I did the diet in July 2003, and I didn't regain weight until the "incident" in March 2004, in which I spent about a month inactive. And it seems that whenever someone is in bad condition, people tend to give them candy and sweets, so that plus the inactivity was a big factor in me regaining the weight.

But in general, I found that the solution was doing said diet and then sticking to a healthier system and excercising often in order to maintain the weight. Still, there are some things I can't (or shouldn't eat).

I'm not saying this is the way Matt should go, or the recommended diet for anyone. I was just stating that it's possible to take out all your carbs (in a diet) and thus lose weight.

Fair points and it seems to have suited you 👍

Kind of highlighst the fact that people's preferences vary.

My family has never been a fan of diets. My dad is quite heavily overweight but he now goes to the gym 2-3 times a week. He isn't much lighter but a damn lot fitter.

Some people's lives don't suit exercise or they may not be physically able to through injury. So dieting suits them.

 

[Poverty]

Many people hardly lose any weight unless they do HIIT. High Intensity Interval Training. In which for about 30 mins they go mad on a steppers or running machine and get their heart rate really high.

Low weight high repition exercise doesnt work well with everyone. Some people can eat pretty much anything and not gain weight whilst others gain it very easily. When Im not making a effort to eat I lose weight. I try to eat alot throughout the day as Im building muscle mass. Its just how my body works. What works for one person wont necessarily work for another.

If I was overweight Id make sure not to eat much bread have only one chocolate bar a week at max and cut out all fizzy drinks.

If I then started losing weight Id just keep doing that. However if I wasnt losing weight or very slowly Id join a gym and spend 20-30 mins on a dreadmill and do some light work with weights.

losing weight quickly isn't always the best thing though. A fat but fit person (Say rugby prop) is a much healthier person than a skinny unfit person.

Yes I agree but most people who want to lose weight do it because they dont want to be overwight anymore. Its all about physical looks for them. Many rugby players are also aided by banned substances mind you.

Most people can't just go to the gym an hour after having food.

It depends on what you eat. Usually if its healthy and of fair portion they should be OK. 1-1 1/2 hours should do most people.

 

[Diego440]

It depends on what you eat. Usually if its healthy and of fair portion they should be OK. 1-1 1/2 hours should do most people.

I think he was referring to the fact that many people have busy schedules and a hectic life, in which you have a one-hour-lunch-break and little else.

 

[ExigeEvan]

Many rugby players are also aided by banned substances mind you.

Where the hell did that come from?

 

[Poverty]

Where the hell did that come from?

Are you questioning the relevancy or factualness of my statement?