This weeks program…just for comparrison

I thought I would throw this up because it might answer some of the questions people had and save me from having to prattle on.

You’ll see that the program is really only tweaked a little here and there and most of it is pretty much as is.

Session 1
Warm Up – 5 to 10 minutes.
Hip Mobility Work
Front Squats – 2 warm up sets of 8 reps and 5 sets of 3-5 reps.
DB RDL’s – 4 sets of 10 reps.
Bridging – 5 sets of 60 seconds with 60 seconds between sets.
Shoulder Mobility Work
Pull Ups – 2 sets of 8 reps and 5 sets of 3-5 reps.
Blast Strap Push Ups – 4 sets of 10 reps.
Hi-Lo Woodchoppers – 3 sets of 12 reps on each side.
Cable Lateral Raises – 4 sets of 10 reps.
Overhead Tricep Extensions – 4 sets of 10 reps.

Session 2
Warm Up – 5 to 10 minutes.
Hip Mobility Work
Deadlift – 2 warm up sets of 8 reps and 5 sets of 3-5 reps.
Elevated Split Squats – 4 sets of 10 reps.
Side Bridging – 3 sets of 45 seconds with 15 seconds between sides.
Shoulder Mobility Work
Bench Press – 2 sets of 8 reps and 5 sets of 3-5 reps.
Blast Strap Rows – 4 sets of 10 reps.
Ab Pulldowns – 3 sets of 20 reps.
Military Press – 4 sets of 10 reps.
Preacher Curls – 4 sets of 10 reps.

Session 3
Warm Up – 5 to 10 minutes…as usual.
Shoulder Mobility Work – The usual.
Incline Bench Press – 2 sets of 12 reps and 5 sets of 10 reps.
Decline DB Fly – 4 sets of 15 reps.
Lo-Hi Woodchoppers – 3 sets of 12 reps.
Shoulder Mobility Work – Different from what they did earlier.
Reverse Grip Lat Pulldowns – 2 sets of 12 reps and 5 sets of 10 reps.
Single Arm Cable Rows – 4 sets of 15 reps.
Hanging Leg Raises – 3 sets of 12 reps.
1A Leg Press – 5 sets of 10 reps.
1B Back Extensions – 5 sets of 10 reps.
1C Natural Reverse Hypers – 5 sets of 10 reps.

Session 4
Warm Up – 5 to 10 minutes.
Mobility Work
Rower – 6 sets of 400 with 60 second recovery between efforts.
15 minute work set of the following:
1A Step Ups – 5 a side
1B Lat Pulldowns – 10 reps.
1C DB Press – 10 reps.
Rower – 8 sets of 300 with 45 second recovery between efforts.
15 minute work set of the following:
2A Lunges – 5 a side.
2B Pull Ups – 2-5 reps depending on ability.
2C Push Ups – 10 – 15 reps depending on ability.
Rower – 10 sets of 250 with 30 second recovery between efforts.

Session 5
Warm Up – 5 to 10 minutes.
Mobility Work – 1 shoulder drill and 1 hip drill.
Bike – 5mins @ Level 5 then 10 sets of (30/30’s)
15 minute work set of the following:
1A Box Jumps – 10 reps
1B Push Ups – 10 reps.
1C DB Rows – 10 reps.
Treadmill – 2km @ 1% as fast as possible
15 minute work set of the following:
2A KB Squat – 5 reps.
2B KB Rows – 5 reps.
2C KB Press – 5 reps.
Bike – 5mins @ Level 5 then 10 sets of (30/30’s)

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The long arms of the law…don’t make benching easy

Since I mentioned that template yesterday I thought I would give you a look at the results of someone that has been following it.

Detective X tested today you can find the previous post regarding his training and testing here.

I thought I would put up all his results…he’s been training with me for 2 months so he tested 3 times.

Testing Session 1
Weight: 105.3kg
Skinfolds:
Bicep – 9
Tricep – 13
Subscapular – 19
Suprailliac – 18
Mid Axilla – 18
Abdomen – 31
Thigh – 17
Calf – 14
Total = 139mm

Bench – 80kg
Pull Ups – 4 reps
Push Ups – 35 reps
Inverted Rows – 8 reps
Trap Bar Deadlift – Not done

6×30/30 Rowing Test:
Row 1 – 173
Row 2 – 161
Row 3 – 152
Row 4 – 143
Row 5 – 130
Row 6 – 127
Total = 886m

Testing Session 2
Weight: 104.9kg
Skinfolds:
Bicep – 7 down 2mm
Tricep – 12 down 1mm
Subscapular – 17 down 2mm
Suprailliac -13 down 5mm
Mid Axilla – 16 down 2mm
Abdomen – 23 down 8mm
Thigh – 13 down 4mm
Calf – 12 down 2mm
Total = 113mm down 26mm

Really pleased with this…anyone who has seen Detective X training will know why he’s improved so much…he has gone at it hard every session…this is what happens when you clean up your diet and work your arse off.

Bench – 95kg up 15kg
Pull Ups – 6 reps up 2 reps
Push Ups – 43 reps up 8 reps
Inverted Rows – 19 reps up 11 reps
Trap Bar Deadlift – 120kg (he has had a knee issue…we are just nursing this back to full power.)

6×30/30 Rowing Test:
Row 1 – 181 up 8m
Row 2 – 171 up 10m
Row 3 – 159 up 7m
Row 4 – 154 up 11m
Row 5 – 154 up 24m
Row 6 – 154 up 27m
Total = 973m up 87m

Testing Session 3 – This was this afternoon.

Today's Testing Results

Weight: 103.1kg
Skinfolds:
Bicep – 6
Tricep – 8
Subscapular – 15
Suprailliac -12
Mid Axilla – 13
Abdomen – 18
Thigh – 12
Calf – 11
Total = 95mm

So he’s down 44mm in total in 2 months. I am really happy with that…not as happy as he is…and certainly no where near as happy as the tailor that has been altering all his clothes is.

Bench – 100kg up 20kg on his first test.
Pull Ups – 8 reps up 4 reps on his first test.
Push Ups – 45 reps up 10 reps on his first test.
Inverted Rows – 26 reps up 18 reps on his first test.
Trap Bar Deadlift – 140kg he pulled this easy…we are still working on sorting his knees out…this was no where near max.

6×30/30 Rowing Test:
Row 1 – 186 up 13m
Row 2 – 175 up 14m
Row 3 – 171 up 19m
Row 4 – 163 up 20m
Row 5 – 163 up 33m
Row 6 – 161 up 34m
Total = 1019m up 133m

This is a massive improvement…if you want to know how big an improvement it is go and have a try yourself and see how you do…scoring over 185m on your 1st effort and totalling over 1000m for your total takes a bit of doing.

You’ll be amazed what happens when you come in and do what your told. Detective X is not a novice trainer….he’s been going to the gym regularly for a long, long time doing what most people do….a bit of this and a bit of that. I would like to see anyone argue that he hasn’t got a good return on his €210 investment in some proper coaching?

I got a lot of email today…and it was all good

I thought I’d answer one of the questions here.

The essence of the first email was regarding how I deal with large numbers of athletes from a programming perspective?

I thought I would explain a bit about how I work. This week there are 5 sessions on the board…actually that’s a lie there are actually I think about 12 sessions on the board but we’ll get to that later on.

Now I am going to call these sessions 1 through 5 but the numbers don’t really matter…once again…we’ll get to that later on.

Session 1
Warm Up – 5 to 10 minutes…this varies from athlete to athlete…bike, rower, treadmill, run outside…maybe a little kettlebell circuit just to get the engine warmed up.
Hip Mobility Work – I think I’ve done this to death…they pick 2 or 3 of the multitude that we normally do and they do them. Now…listen carefully…this is actually some of the most important stuff…people tend to skip this stuff…not my people but normal people…doing a set of 12 reps on the bench press is not the only warm up you need to do before you do 5 reps on the bench.
Squat Variation – 2 warm up sets of 8 reps and 5 sets of 3-5 reps…if they get 5 reps they go up…as long as they get 3 reps I’m happy. Actually if they only get 3 I am happier. I hope everyone is following so far…this is 1 of their 2 BIG exercises of the day.
Leg Curls – 4 sets of 10 reps…this is supplementary work.
Bridging – 5 sets of 60 seconds with 60 seconds between sets…now if they struggle to bridge for 60 seconds they just break the bridge then get back up and repeat for 60 seconds…more experienced athletes will weight these bridges with anything up to 20kgs.
Shoulder Mobility Work – Again any 2 of the many drills that we do.
Pull Ups – 2 sets of 8 reps and 5 sets of 3-5 reps…now this is where the bands come in…if you can do 20 reps then you just do the 2 sets of 8 reps then throw on the X-vest and load it up with whatever you need to make your work sets a 5RM…if you are varying degrees of fat or incapable then you use the whatever band you need to also make your work sets 5RM. This is number 2 of there 2 big exercises of the day.
Elevated Push Ups – 4 sets of 10 reps done on the push ups handles…again this is just a supplementary exercise.
Hi-Lo Woodchoppers – 3 sets of 12 reps on each side.
DB Lateral Raises – 4 sets of 10 reps.
Tricep Extensions – 4 sets of 10 reps.

Session 2
Warm Up – 5 to 10 minutes…as above.
Hip Mobility Work – As above in Session 1.
Trap Bar Deadlift – 2 warm up sets of 8 reps and 5 sets of 3-5 reps…once again…as above…can you see the pattern emerging here?
Leg Extensions – 4 sets of 10 reps…this is supplementary work.
Side Bridging – 3 sets of 45 seconds with 15 seconds between sides….we weight these as well as soon as athletes are able.
Shoulder Mobility Work – As above.
Bench Press – 2 sets of 8 reps and 5 sets of 3-5 reps.
Inverted Rows – 4 sets of 10 reps.
Ab Pulldowns – 3 sets of 20 reps.
DB Shoulder Press – 4 sets of 10 reps.
Bicep Curls – 4 sets of 10 reps.

So as you can see the template is the same on these 2 strength days…Session 1 is a front of legs and back day…I hope my language isn’t too technical for anyone? Session 2 is a back of legs and chest day.

I am happy to explain it more thoroughly if needs be but I’m thinking that you get the picture…they are just ‘opposing’ sessions really.

Session 3
Warm Up – 5 to 10 minutes…as usual.
Shoulder Mobility Work – The usual.
Incline DB Press – 2 sets of 12 reps and 5 sets of 10 reps.
Hi-Lo Cable Fly – 4 sets of 15 reps.
Lo-Hi Woodchoppers – 3 sets of 12 reps.
Shoulder Mobility Work – Different from what they did earlier.
Lat Pulldowns – 2 sets of 12 reps and 5 sets of 10 reps.
Chest Supported Rows – 4 sets of 15 reps.
Hanging Leg Raises – 3 sets of 12 reps.
1A Leg Press – 5 sets of 10 reps.
1B Back Extensions – 5 sets of 10 reps.
1C Natural Reverse Hypers – 5 sets of 10 reps.

This is a completely sub maximal day…you can call it whatever you like a hypertrophy day or a body building day…it’s a ‘get your pump on’ day.

Session 4
Warm Up – 5 to 10 minutes.
Mobility Work – 1 shoulder drill and 1 hip drill.
Rower – 5 sets of 500 with 60 second recovery between efforts.
15 minute work set of the following:
1A Step Ups – 5 a side
1B Lat Pulldowns – 10 reps.
1C DB Press – 10 reps.
Rower – 6 sets of 400 with 45 second recovery between efforts.
15 minute work set of the following:
2A Lunges – 5 a side.
2B Pull Ups – 2-5 reps depending on ability.
2C Push Ups – 10 – 15 reps depending on ability.
(Just so you know…if you do 2 pull ups then you do 10 push ups, 3 pull ups then 12 push ups, 5 pull ups then 15 push ups…if you do 4 pull ups…then you’re an idiot)
Rower – 8 sets of 300 with 30 second recovery between efforts.

Session 5
Warm Up – 5 to 10 minutes.
Mobility Work – 1 shoulder drill and 1 hip drill.
Bike – 5mins @ Level 5 then 10 sets of (30/30’s)
15 minute work set of the following:
1A Box Jumps – 10 reps
1B Push Ups – 10 reps.
1C DB Rows – 10 reps.
Treadmill – 2km @ 1% as fast as possible
15 minute work set of the following:
2A KB Squat – 5 reps.
2B KB Rows – 5 reps.
2C KB Press – 5 reps.
Bike – 5mins @ Level 5 then 10 sets of (30/30’s)

So like I said…these are the 5 sessions on the board. These 5 sessions change every week but the template remains pretty much the same….2 strength sessions, 2 conditioning sessions and the 1 body building session.

So…the next bit regards how it works…well that depends…if you’re fat and you are coming 2 times a week then you are doing 2 conditioning sessions…if you come 3 times then you are doing those plus the body building session.

I have athletes that train 5 times a week…Session 1 on Monday, Session 4 on Tuesday, Session 3 on Wednesday, Session 5 on Thursday and Session 2 on Friday…as an example.

Athletes who are trying to get stronger and or bigger…coming 2 times a week do the 2 strength sessions…3 times a week then it’s those 2 plus the body building session.

So there’s a weeks training and at the moment there are probably 70+ athletes doing some combination of these sessions to suit their goals.

So hopefully that’s that question answered?

Kelvin also ‘outed’ himself as a fan
Hi Will,

Long time reader, love the blog. No idea why though.

How do you handle rugby players training who need to add size while maintaining or improving conditioning levels? Is it as simple as pounding down food, or do you manipulate training as well?

Kelvin G
Glad you read the blog, glad you like it and completely understand why you don’t understand why. In short we do ‘a lot’ of one and ‘a little’ of the other. At the moment everyone is focused on either adding mass or adding strength or both…they are doing ‘a little’ conditioning…just tipping away. Once pre season starts next month it will be more like half and half then during the season the goal is to try to hold onto as much mass and strength as possible while prioritising getting fitter and faster.

Does that answer you question? I am not ducking and diving…if you ask general questions I’ll give you general answers but feel free to get as specific as you like. I’m happy to tell you anything and everything you want to know. As I’ve said before…all I’m really giving away is recipes…if you can’t cook it doesn’t help you at all.

So ask away?

More questions
When benching to achieve a high 1rm would you advise longer limbed athletes to keep the elbows under the bar and hence touch below the sternum or would you rather see them touch higher on the chest but let the bar be closer to the head than the elbows (this elbows reference is from a side on view).

Lower rather than higher. I don’t have an ‘absolute’ technique that I drill into athletes…I am a strong tricep and lat bencher…Flaps is a tricep and shoulder bencher…Jonny is about half way between the two of us…limb length matters, flexibility and mobility matters both around the shoulders and through the back and hips…your genetic prediposition matters…I tend to watch people do exercises the way they ‘normally’ do it…because they will do it in a way that is as biomechanically effective for them as they can…then I tweak it…there is no ‘best’ way….no perfect squat form or bench form or snatch form…that is not to say that anything will work just that you have to take into account that everyone is different and adjust or allow for that.

2nd with johnnys deadlift what causes him to lift like that. Is it his natural form or a muscle weakness or both or neither (just trying to cover my bases here)

He’s fat, lazy and just plain Mongo strong…he was having his knee assessed today with the physio…it basically is not strong enough for him to run on it yet…imagine what he’ll do when we finish his rehab and he really gets stuck in.

Also could you give some general pointers that you will look at applying to johnny over the next few weeks to help bring this dead up?

Yes, I could. Snatch Grip Deadlifts and a shit load of mobility work and stretching.

Informed Performance
As you can imagine there is a lot going on that I am not ‘blogging’ about…I am really looking forward to the next few months…I think it is going to be brilliant for everyone involved both as staff and members or as athletes visiting the facility.

A mixed bag of an update…

Firstly, I got totally pwned on the internet…my post about the Fitness forum on boards got posted over there…and I got slated. The funny thing is that just about everything I said in my post was essentially backed up by what happened there. A small minority of posters stuck it to me repeatedly, thousands viewed the thread and remained silent and the only emails I got were people offering me ‘back story’ on the people involved and those laughing at my attempts at trying to be reasonable and to defend myself.

Barry chimed in on the same thread and was slated as well. Thankfully it wasn’t all negative and we did get a lot of support…which was great. See the thing is…I don’t mind being slated, I don’t mind people criticising and or bagging me….the thing is I just want it to be correct.

You need to go check it out for yourselves if you are board. Be waned…only go and have a look at this if you are really bored.

To those of you who sent me emails…of support…abuse about wasting my time…or humorous ‘back story’ thank you all and keep up the good work.

Saturday Night was a Fantastic night for Informed Performance MMA
If you want more back story go and check out the post Barry’s blog.

I’ll post the fights here because I thought they were all brilliant for different reasons.

That guys leg has got to be hanging off him this morning.

So glad I don’t have to spar with Amanda

Oh my God…I can’t believe that little ginger freak walked out that song…so brave.

Now…that was some of the worst camera work I’ve ever seen…but that’s what happens when the cameraman is too busy watching the fights to film them…I’m sure you get the idea though.

My Training
A few people have been emailing me about my training…mainly regarding the fact that they don’t really believe I’m doing any. I am…. truly I am.
The template is still the same as I outlined in my previous update.

Today went as follows:
Warmed up on the rower…did a couple of kilometres.
Then did some hip mobility work.
Front Squatted – As I said before…I haven’t squatted at all for a couple of years…so the last few weeks have been interesting to say the least. I’ve been struggling to find the bottom of my squats…it hasn’t been a strength thing…my mobility has really been letting me down. I did 60kg for 5 reps, 70kg for 5 reps, 80kg for 5 reps, 90kg for 5 reps, 100kg for 3 reps, 110kg for 1 rep, 120kg for 1 rep, 130kg for 1 rep and 140kg for 1 rep then 5 sets of 5 reps at 70kg.
Here are the 120kg, 130kg and 140kg squats.



Dumbbell RDL’s – 3 sets of 12 reps with 50kg
Bridging – 5 sets of 45 seconds with 20kg’s on my arse.
Pull Ups – 5 sets of 8 reps…was really happy with this…nice, smooth and really controlled reps.
Push Ups – 3 sets of 60 seconds max push ups…went 40, 37 and 33…I was completely spent.

Torque Holds – 3 sets of 30second with 80lbs on each side.
Single Arm Tricep Extensions – 5 sets of 8 reps

One of the criticisms on that thread on boards…was that my videos were crap and my athletes form was poor. The thing is…this is true…the point being though that they get better. That’s the idea…I put these up because they are not great…but like my athletes…they’ll get better. We’ll see in a couple of months.

So that was it… tomorrow…deadlifting and benching then conditioning work the day after. Will be repeating this right up until I test on the 1st of July to see how it’s all working out for me.

Informed Performance – The Gym and The Blog
Firstly, I am REALLY happy with the new gym…every time I stand inside it I can see exactly what it will be and that is all kinds of awesome. The BOM, Barry and myself are going to write and post to give people a better idea of what Informed Performance is going to be all about. So if you have any questions feel free to drop me an email and we’ll address them specifically. Also, we have a Facebook page for the gym for those of you that are interested…you’ll find it here if you are into that sort of thing.
Secondly, the blog…I just want to prepare you…there is lots of work going on behind the scenes…thankfully very little of which has anything to do with me. This blog will remain….but it will just be more of a place for me to piss and moan, make fun of people and make new enemies. The Informed Performance blog/website will be a cumulative effort of all the staff at IP rather than just me and will have a clearer focus on training and instruction specially regarding the way the we go about our work.

A Little Garrett Update
If you bothered reading that stupid thread on boards you’ll see that I was also ridiculed for using Garrett as an ‘example’ on my blog…the inference was that I was being ‘dishonest’ because Garrett has another coach. The thing that people just don’t get is that ALL the athletes that train with me have ANOTHER coach. I am a strength and conditioning coach…I am not an Olympic lifting coach, I am not a rugby coach, I am not a Gaelic Football coach, I am not a Hurling coach, I am not a sprints, middle distance or distance running coach, I am not a tennis coach, not a basketball or hockey coach, I am not a soccer or handball coach…I AM A STRENGTH AND CONDITIONING coach….what bit of this are people too thick to understand? As I said in the thread…do people really think that all these athletes come to me because of my winning personality? Any way…Garrett has an excellent coach…but he comes and practices with me. I’m not sure what the problem with that is?

Here are a series of lifts from this evening:


The complexity of my training program is just incredible

What I am doing is a 3 day cycle of training…two essentially full body days and then a conditioning day….it looks like this:
Day 1 – Squats and Pull Ups
Warm Up
Hip Mobility/Stability Work
Squat Variation – This is always back squatting at the moment…I’ve been playing around with the rep and set ranges…not really trying to push massive numbers…just doing enough to know that I’ve done the damage I am looking for then moving on…6-8 sets of 5-8 reps.
Supplementary Hamstring – Have been rotating through ham/glute raises, rdl’s, single leg deadlifts and leg curls…3-5 sets of 8-12 reps.
Core Work 1 – I will come back to this at the end and explain what I’ve been doing here.
Shoulder Mobility/Stability Work
Pull Ups – Same as with the squats…some lower rep weighted pull ups and higher rep regular pull ups…6-8 sets of 5-8 reps.
Rowing Variation – Chest Supported Rows or Dumbbell Rows for 5 sets of 10 reps.
Push Ups – 5 sets of 10 reps.
Core Work 2
Tricep Variation – I basically do this in 3 different lines of pull….straight down, straight out in front or straight up and just cycle through those 3 lines of pull…3-5 sets of 8-12 reps.
Core Work 3

Day 2 – Deadlift and Bench
Deadlift Variation – This is either straight bar or trap bar at the moment…I’ve been alternating between the two so as to nurse my back a little as I get back into shape…not really trying to push massive numbers here either…6-8 sets of 5-8 reps.
Supplementary Quadriceps – Have been rotating through leg extensions, lunge variations and elevated spilt squats…3-5 sets of 8-12 reps.
Core Work 1
Shoulder Mobility/Stability Work
Bench Press – This is pretty straight forward…6-8 sets of 5-8 reps…just want to get this back to 1.5xBW.
Fly Variation – Either Dumbbell or a Cable Fly variation for 5 sets of 10 reps.
Inverted Rows – 5 sets of 10 reps.
Core Work 2
Bicep Variation – Just cycling through whatever I feel like here as well…3-5 sets of 8-12 reps.
Core Work 3

Day 3 – Conditioning Circuit
You’ve seen plenty of this on the blog previously. I just put this together on the day…the template is always the same.

Cardio Block 1 – 10-15 minutes hard cardio on the bike, treadmill or rower.
Work Block 1 – 15 minutes…a leg exercise…this could be anything from trap bar deadlifts, step ups, box jumps or kettlebell squats, a pressing exercise…like push press, kettlebell or dumbbell shoulder presses, military presses and a rowing exercise…inverted rows, kettlebell or dumbbell rows…it doesn’t matter. Depending on the loading we do 5-10 reps….actually it is usually either 5 or 10 reps. We do these three exercise variations as a circuit and get as many done as we can in 15 minutes. So it might be 5 box jumps, 5 kettlebell rows each arm and 5 kettlebell presses each arm.
Cardio Block 2 – 10-15 mins….as with Cardio Block 1
Work Block 2 – 15 minutes…same as the first block only it is legs, a pressing exercise…like barbell or dumbeel bench, floor pressing, push ups, blast strap push ups etc and a vertical pulling exercise like pull ups, chin ups or lat pulldowns.
Cardio Block 3 – 10-15 mins….as with Cardio Block 1 and 2.

After I cool down a little I do some supplementary back work….5 sets of 12 reps of Back Extensions and Natural Reverse Hypers as a superset.

Core Work
This is something I get a lot of questions about what I do is pretty simple…for me core work is either static or dynamic and liner or rotational….so I tend to cycle through all those things…let me give you some easy examples:

Day 1:
Core Work 1 – Side Bridging – 3 sets of 45 sec/45 sec
Core Work 2 – Ab Pulldowns – 5 sets of 10 reps
Core Work 3 – Hi Lo Woodchoppers – 5 sets of 10 reps

Day 2:
Core Work 1 – Straight Bridging – 5 sets of 60 sec/60 sec
Core Work 2 – Hanging Leg Raises – 5 sets of 10 reps
Core Work 3 – Torque Press or Torque Hold – 3 sets or whatever.

Summary
So that is my 3 day cycle…I do 3 days…take a rest day or have a day with some light cardio and some stretching then do the same cycle all over again. It seems to be working out just fine…have lost a sizeable amount of flab and am feeling better strength wise every week. We’ll see how it works out for me come the 1st of July when I retest. I have also been doing a good bit of easy cardio….30-50 mins prior to and after my strength sessions….mainly because I can…this is in the 115-130bpm range only.

Long time between drinks

Opportunities to make time to blog have been few and far between so I figure I better bring everyone up to speed.

Informed Performance – The New Gym
Due to orders from the Business and Operations Manager (from here on in referred to as simply The BOM) of Informed Performance I’ve not been able to talk about the new gym on pain of death…well not real death but I know if I was talking about it he’d bore me to death with his objections…so I’ve not been able to talk about all the great equipment we’ve bought…I mean…we are going to be able to sell tickets…because people are going to travel miles to see this stuff. Honestly…I’m amazed myself…I mean seriously…how many full on Olympic Lifting sets have you seen in real life. I don’t mean just bars and plates…I’m talking bar and plates that are used at THE Olympics…as in…on the stage at the Olympics…well when you come to Informed Performance you’ll see 8 sets…are you following me? 8 complete Olympic lifting sets…stands, platforms…the whole shebang. That is just to give you an idea…believe me…I don’t think anyone is going to believe what they see when they walk through the door. So anyway…I’ve already said too much…suffice to say that just because we’re not talking about it doesn’t mean that nothing is happening…quite the opposite…the fact that I’m not getting time to blog very much should tell you that lots is happening….and it most certainly is. There will be more news to follow in the next couple of weeks and things should move incredibly quickly after that.

Cookies Training Continues
Since I’ve had a few enquiries about his training I thought I might give you some more updates.
Monday is his heavy day….this week he did all the usual…warmed up, did some hip mobility work then squatted heavy after a couple of warm up sets he worked up through 5 heavy triples then did some supplementary hamstring work, some ab work…the some shoulder mobility work, warmed up on the bench and then worked up through 5 heavy triples followed by some supplementary back work then some more ab and lower back work the fired off his gunz.
Tuesday was a conditioning day…we warmed up in the gym then we did 5 conditioning blocks which went like this:
10 KB Squats then a sprint block…this involved linear sprinting, lateral sprinting, hard backward running, a certain amount of ‘hitting the deck’ and sprinting off followed by a walk back to the beginning where he then did 10 Push Ups and then the sprint block. Then 10 Inverted Rows and a sprint block. Then 10 KB Presses and a sprint block. At the end of his last sprint block he got 2 minutes recovery before beginning his next set. He did 5 of these sets in total and it had this effect….
Cookies Session
Wednesday was a rest day. Today we did a ‘bodybuilding’ session….Cookies, Sextoy and I did it together and it went like this:
Mixed Cardio Warm Up – 5 mins Rowing, 5 mins Jogging and 5 mins Cycling.
Shoulder Mobility Work
DB (slight) Incline Bench Press – 1×12 @ 20kg, 1×12 @ 25kg, 1×8 @30, 1×8 @35, 3×8 @40kg
Hi-Lo Cable Flies – 5×12 @ 35kg
Hanging Leg Raises – 5×10
Hip Mobility Work
Leg Press – 1×12 @ 100kg, 1×12 @ 140kg, 3×8 @ 180kg
1A Leg Curl – 3×15 @ 50kg
1B Leg Extensions – 3×15 @ 50kg
Ab Roll Outs – 5×10
Shoulder Mobility Work
Lat Pull Downs – 1×12 @ 60kg, 1×12 @70kg, 3×8 @ 80kg
Single Arm Cable Rows – 3×15 @ 35kg
45deg Back Extensions – 5×10
We pushed hard through the entire session…the rest periods were literally as long as it took the other 2 to finish their sets and we went at it from start to finish.

Who Loves Sports Technology?
I sure do…next week on Thursday the 14th of May at 11am my mate Dan Rutger is coming up from the boglands (basically anywhere in Ireland outside of Dublin) to demo some incredibly cool sports technology kit at the gym…St Mary’s College Rugby Club, Templeville Rd. Tempelogue.

Dan runs what is pretty much Irelands most experienced sports technology company Redback Biotek ( www.redbackbiotek.com ) and he’s going to be demonstrating a GPS athlete tracking system called Catapult GPS. This was developed by the Australian Institute of Sport and is now used all around the world by top teams and athletes.

It was originally developed for rowing but has now also gained wide aceptance in a multitude of sports. This is some of the stuff it does:
• GPS ; position and speed of movment of all players on a pitch – or anywhere (even when they go to the loo) !
• accelerometers (with collision intensity and event marking) – acceleration of movement or how hard players are being hit. (I so want to strap this to Nasher and Pottsy when they have their ‘Worlds Collide’ showdown)
• gyroscope (inclination – with bend down algorithm). Is the player bending down to pick up a ball or moving the trunck sideways
• magneto (gives orientation – ie is a player running backwards or forwards in direction X)
• heart rate pickup and transmit
The system can also use local trackers(antenna) if GPS is not available.

This is an open invite to anyone…if you want to see some pretty cool stuff come along…check out Dan’s site…it looks like it was designed the day after they opened the internet but he has some great kit….a lot of which we are going to be buying for the new gym.

Southside for Rugby Players

Don’t worry about the title…it’s a joke for my own amusement more than anything else.

The rugby season has come to an end…and the new one already seems to have begun. Some players are resting up, some players are getting ready for sevens, some are getting ready for yet more rugby with internationals up coming. Here is what one of the latter players is doing this week.

Monday
Maximum Strength Session
Warm Up – 30 mins low intensity cardio. This is slow steady state type stuff 110-120bpm. 10 mins on the bike, treadmill and rower.
Hip Mobility Work – You should know what this entails by now.
Trap Bar Deadlift – 2 warm up sets of 8 reps easy, 1 moderate set of 5 reps, then 5 heavy sets of 3 reps
Leg Curls – 3 sets of 12 reps
Shoulder Mobility Work – band pull a parts, band dislocates, scap pull ups, scap push ups
Bench Press – 2 warm up sets of 8 reps easy, 1 moderate set of 5 reps, then 5 heavy sets of 3 reps
DB Rows – 5 sets of 8 reps
Cool Down – 30 mins low intensity cardio. This is slow steady state type stuff 110-120bpm. 10 mins on the bike, treadmill and rower.

Tuesday
Conditioning Session
Warmed Up then did some KB Overhead carries.

1st Block – Mixed Conditioning
Sprint – 10m out and back 20m out and back
10 KB Squats
Sprint – 10m out and back 20m out and back
10 Push Ups
Sprint – 10m out and back 20m out and back
10 Inverted Rows
Sprint – 10m out and back 20m out and back
10 Sit Ups
Sprint – 10m out and back 20m out and back
Then he got a 1 minute break…we did 3 sets of these back to back then he got a 2 minute break.

2nd Block – Sprint Conditioning
10, 20, 30, 40 and 50 metres…the jog out was at recovery pace…the player turned and dropped at the line face down on the ground and placed their hands behind their head then broke off the ground and sprinted to the start line. 10m first then 20m and so on. They got a minute after each complete set. We did 3 sets and then he got a 2 minute break.

3rd Block – Mixed Conditioning
Same format as the 1st Block only all the exercises were replace by punching combinations on the pads. So 10 and 20 metre run followed by a jab, punch, upper cut and hook…10 of these the first time, 8 the second, 6 on the third and 4 on the forth. We did 3 sets with a minute between sets and 2 minutes rest at the completion.

4th Block – Sprint Conditioning
This was a repeat of the 2nd Block.

5th Block – Mixed Conditioning
This was a repeat of the 1st Block

Wednesday
Body Building Session
Warm Up – 10km on the bike…easy…25 mins at 110-120bpm.
Hip Mobility Work – Hurdle Steps, Leg Swings and Leg Sweeps
Leg Press – 1 easy set of 12 reps, 1 moderate set of 12 reps then 2 hard sets of 12 reps and 1 mental set to finish. This consisted of 140kg on the 1st set, 180kg on the 2nd set, then 220kg for the rest…squeezing out 30 reps on the last…less than 60 seconds recovery between sets.
1A Leg Curls – 3 sets of 10 reps
1B Leg Extensions – 3 sets of 10 reps
2A Ab Roll Outs – 3 sets of 12 reps
2B 45deg Back Extensions – 3 sets of 12 reps
Shoulder Mobility Work – Horizontal Band Pull-A-Parts and Band Dislocates
Incline Bench Press – 1 easy set of 12 reps, 1 moderate set of 12 reps then 3 hard sets of 12 reps
Lo-Hi Cable Flyes – 3 sets of 10 reps
Band Assisted Pull Ups – 5 sets of 12 reps
Single Arm Cable Rows – 3 sets of 10 reps
3A Hanging Leg Raises – 3 sets of 12 reps
3B Natural Reverse Hypers – 3 sets of 12 reps
DB Bicep Curls – 3 sets of 12 reps
DB Overhead Tricep Extension – 3 sets of 12 reps

Thursday
Sprint Conditioning
I had a change of plan today. Instead of doing shorter higher intensity intervals I had Cookies do longer intervals instead. His session went like this:
Warm Up and Dynamic stretch
Training Block
Sprint 150m walking recovery of 50m by 4
Sprint 300m walking recovery of 100m followed by 2 minutes rest
Sprint 50m walking recovery of 50m by 4
Sprint 300m walking recovery of 100m followed by 2 minutes rest
Cookies did 3 of these blocks back to back. I want to say well done to Barney as well who joined Cookies for this session….well he sort of joined in. Barney did the Warm Up and edged Cookies out on the first 2 efforts…was maybe 20m behind him on the 3rd effort and then gave up…outstanding lack of effort all round.

Friday
Explosive/Bodyweight Session
Warm Up – 5 sets of 500’s on the rower at 1:45-1:50 pace with 60 second recoveries
Stretch
Cascade Box Jumps – 24in, 30in, 36in by 3
Hang Snatch – 40kg 3 sets of 3 reps
Cascade Box Jumps – 24in, 30in, 36in by 3
Hang Snatch – 50kg 3 sets of 3 reps
Cascade Box Jumps – 24in, 30in, 36in by 3
Hang Snatch – 60kg 3 sets of 3 reps
Blast Strap Fallouts – 3 sets of 10 reps
Elevated Blast Strap Push Ups – 3 sets of 10 reps
Elevated Blast Strap Inverted Rows – 3 sets of 10 reps
Turkish Get Ups – 3 sets of 10 reps 20kg
Natural Reverse Hypers – 3 sets of 15 reps

So that was Cookies training week. He has the weekend off and then we get back work next week.