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PAVB10 SUMMER FOOTBALL TRAINING

Heres the weekend Great Progress

5-29-09 Physical Therapy and Runnin g

ELIPTICAL 10 MINUTES
SINGLE LEG RDL 15 15
CHAIR SCOOTS 2 TIMES
BALL LEG CURL 15 15
INCHWORMS ONE WAY ONE TIME
MULE KICKS 15+3 15+3
TABLE LEG DROPS 10 10
SHOULDER STRECTHING
SQUATTING ON BORAD HAND RAISES 15 15
BALL BOUNCE ON FOAM SINGLE 1:00 1:00
LUNGES BOTH WAYS
GRASTON TECHNIQUE
STRETCH

At nite after work i went to the park and actually sprinted around and caught a ton of balls. Aside from gasing there was no pain in myy hamstring and the ab thing only twinged once. I did the eliptical instead of the treadmill because the shin was hurting a bit and i knew id be running at nite. Great day though.

5-30-09 Back and Bis 238.5

PULL UPS 10 10 11 10
T BAR ROW 90-10 135-8 145-6 115-8
REV LAT PULL DOWN 200-10 230-10 260-10 290-6
CLOSE GRIP BARBELL CURL 60-10 70-10
HIGH ROW MACHINE 90-10 135-10 135-8
PREACHER CURL 45-10 65-10 75-10
SHRUGS 75-20 75-20 75-20
SINGLE ARM LAT PULL DOWN 60-10 80-10 90-5

This workout wasnt really good at all. It was weird, the weights felt light but i felt like i was gonna fall asleep the entire time. Like i couldnt keep focus or my eyes open. I still moved some good weight tho. I think i was so tired tho because of the caffeine i had before hand and the fact i hadnt eatin a ton.

5-31-09 Off day and Blocking

Arms pretty sore from throwing and doing biceps and pull but feel pretty good. Shins quite sore and left hip is still tight but im good. Did a lot of blcoking drills, but theres still a lot of work needed. Tommorow is Legs and Im almost done with DTH and Formex....
 
6-01-09 LEGS AT SPORTS PERFORMANCE

FOAM ROLLER
HIP ACTIVATION EXCERCISES
ANKLE MOBES 10
HIP ACTIVATION
UNDER ARREST - RUNNING 5 EACH LEG
LEG DROPS 4 EACH WAY
INCHWORM/WORLDS GREATEST THERES AND BACK
SINGLE LEG RDL 10
OVERHEAD SQUAT 10
IN LINE LUNGE 10
SIDE LUNGE 5 EACH WAY
BAND WALK SIDE WAYS BLUE BOTH WAYS
STANDING QUICK SKIP 10 EACH LEG 4 SETS
RIDING LITTLE BICYCLE- TOES UP NOT LANDING ON HEEL. STABLE CORE 3 SETS
BACKWARDS RUN BOTH WAYS
DOUBLE LEG BUTT KICKS BOTH WAYS
RIGHT LEG RUNNING BUTT KICK 3 TIMES
LEFT LEG RUNNING BUTT KICKS 3 TIMES
BACKWARDS RUN BOTH WAYS
BACKWARDS BAND RUN 3 TIMES
BOX JUMPS LOW BOX 2-1 - 3-6 1-1 3-6
CIRCUIT
MED BALL SINGLE LEG SQUAT 10 10 10 10 10 10
PULL UPS 10 10 10
CIRCUIT
HEAVY BLUE VEST HIGH STEP UP 10 10 10
FOAM ROLL SINGLE LEG PUSH UP 5 EACH LEG TOTAL TEN 3 SETS
CIRCUIT
BACKWARDS SLED MARCH BLUE AND RED PLATE 3 SETS ONE WAY
SINGLE ARM DB SINGLE LEG RDL 45-10 45-10 45-10
SQUATING ALT BAND ROW BL-20 BL-20 BL-20

120 ABS V UPS, SIDE V UPS, TOE TOUCHES, HANGING ABS


very good workout today, the focus was on going backwards and keeping the weight close to me on excercises. Hence the med ball and weighted vest. Definitly some very good progress. Weighed in last nite a little light probablly from not eating enough on the off day. Trying to make up for that today. Chest tommorow probably, just hope im not to sore from the weighted push ups or anything.
 
6-02-09 Chest Tris and Shoulders and PT W=239.5

ELIPTICAL 10 MINUTES
SINGLE LEG RDL 15 15
CHAIR SCOOTS 2 TIMES
BALL LEG CURL 15 15
INCHWORMS ONE WAY ONE TIME
MULE KICKS 15+3 15+3
TABLE LEG DROPS 10 10
SHOULDER STRECTHING
SQUATTING ON BORAD HAND RAISES 15 15
BALL BOUNCE ON FOAM SINGLE 1:00 1:00
LUNGES BOTH WAYS
GRASTON TECHNIQUE
STRETCH


BENCH PRESS 135-13 205-8 300-3 280-4 280-3 BREAK 3 TO 5
270-3 225-8 205-8
DIPS 2:00 BREAK 8 8
SEATED ARNIE PRESS 45-10 50-8 60-6 55-7
TRICEP EXTENSIONS 95-7 95-4 95-5
CIRCUIT
SIDE RAISES 10 10 15 10 20 10
FRONT RAISES 10 10 15-10 20-5
TRICEP EXTENSIONS 150-15 140-10 130-12
CIRCUIT
SHRUGS 75-20 75-20 75-20
NECK 45-20 45-20 45-20
KICKBACKS 20-10 25-10 25-10


This was an absolutly terrible workout. My left chest like in my arm became really sore during bench and feels terrible today. I was probably sore from the previous day and should not have benched. I also didnt make my goal of 300-5 and only got 3 with the third with terrible form. My mind was also not in the lift as much as it should have been and it really wrecked the workout....that work and the day previous. I ran around a lot last nite and caught a ton of balls and felt pretty good, just pretty tired. The PT was also the last and hopefully everything is healed and ready to go.

6-03-09 Recovery Day

FOAM ROLLER
ANKLE MOBES 10
HIP ACTIVATION
UNDER ARREST-RUNNING 6 EACH SIDE
LEG DROPS 4 EACH WAY
SINGLE LEG FOAM ROLLER BRIDGE 10 EACH SIDE
INCHWORMS/WORLDS GREATEST THERE AND BACK
OVERHEAD SQUAT 10
RDL 10
IN LINE LUNGE 10
SIDE LUNGE 5 EA WAY
LATERAL BLACK BAND WALK BOTH WAYS
BACKWARD RUN BOTH WAYS
KARIOKE BOTH WAYS
SIDE SHUFFLES- PUSHING BOTH WAYS TWICE
LATERAL MARCH/ MARCH SKIP BOTH WAYS TWICE
SIDE SHUFFLE W/ BAND WAIST BOTH WAYS TWICE
SIDE SHUFFLE W/ BAND THIGH BOTH WAYS TWICE
BAND BACKWARD PEDAL BOTH WAYS TWICE
BACKWARD RUN BOTH WAYS
LADDERS LATERAL 2 BOTH TWICE, 1 BOTH TWICE, ICKY B, KARIOK B
CIRCUIT
DB COMPLEX 20 LB 3 TIMES SHGS 6, SHG H RAISE 6, RDL 6, SQT PUNCH 3, SNTCH 3
24 LB WATER BALL TWISTS 20 20 20
CIRCUIT
BAR RDLS 10 10 10
CHEST TOUCHES 14 14 14
CIRCUIT
BACK LUNGES NO WEIGHT 10 EA 10 EA 10 EA

Really good workout today. My right arm is feeling like crap where ure pec connects on the inside of ure arm. Not a pull, just a strain, but definitly very irratated. The focus of today and the next two weeks is to get perfect mobility and everything working right before sprinting. My left shoulder is also kinda sore as a note. I got my workout down and im finally on track....heres how it will go.

Mon- Legs, Agilitys
Tuesday- Chest, Neck, Tris, Bis, (Push),
Wednsday- Recovery Day (Legs Light), Agilities
Thursday- Back, Bis, Neck, Calves
Friday- Circuit Day
Saturday- Running, Routes
Sunday- Off, Catching Balls

Ill prob take it easy on my chest next teusday unless things feel drastically better.
 
6-04-09 Back, Bis, Neck, Calves W=241

CIRCUIT
T BAR ROW 45-10 90-10 135-10 170-8 180-5
SEATED MACHINE CALF RAISES 45-15 90-15 90-15 45-15
CIRCUIT
PULL UPS 10 10 10
STANDING MACHINE CALF RAISES 100-10 140-10 200-10

DEC CURL 1:30 BREAK 75-10 95-10 105-4 75-15
CIRCUIT
LOW ROW 90-10 100-10 100-10
STANDING DB CURL 30-10 30-10 30-10
CIRCUIT
CLOSE LAT PULL DOWN 180-10 210-8 230-8
HAMMER DB CURL 25-10 30-10 35-8
CIRCUIT
REVERSE BARBERLL CURL 60-10 50-10 40-15
NECK 45-15 45-15 45-15
CIRCUIT
ROPE CURL 10 6 10 6
PLATE HOLDS 3 SETS

Pretty Good workout today. Felt good and strong and had good intensity. Threw at nite time and ran around a lot and felt good..

6-05-09 Circuit W=238

FOAM ROLLER
ANKLE MOBES 10
HIP ACTIVATION
UNDER ARREST-RUNNING 6 EACH SIDE
LEG DROPS 4 EACH WAY
SINGLE LEG FOAM ROLLER BRIDGE 10 EACH SIDE
INCHWORMS/WORLDS GREATEST THERE AND BACK
OVERHEAD SQUAT 10
RDL 10
IN LINE LUNGE 10
SIDE LUNGE 5 EA WAY
LATERAL GREEN BAND WALK BOTH WAYS
DB CIRCUIT 25 LB DBS
BACK SNAPS 10 10 10
SQUAT TO PRESS 15 15 15
BENT OVER ROW 20 20 20
MOUNTAIN CLIMBERS 50 50 50
STEP UPS 10 EA 10 EA 10 EA
LUNGE TO PRESS 5 EA 5 EA 5 EA
RDL SNATCH 8 8 8
BURPS 20 20 20
JUMP SQUAT 12 12 12

Good Circuit today. Went through hard, but could have pushed a bit harder. Decent workout though. Nutrition wasnt great today as i wasnt trying to eat to much before hand.

6-06-09 Running

FOAM ROLLER
ANKLE MOBES
HIP ACTIVATION
SINGLE LEG BRIDGE 10
INCHWORM/ WORLDS GREATEST BOTH WAYS
OVERHEAD SQUAT 10
RDL 10
IN LINE LUNGE 10
LATERAL LUNGE 6 EA WAY
LATERAL BAND WALK BOTH WAYS
BACKWARDS RUN BOTH WAYS
BUTT KICKS BOTH WAYS
BACKWARDS RUN BOTH WAYS
200 METER'S 37 34 33 33 29 32
32 38
400 METER'S 1:51 2:01 1:57 2:02

Felt good Running. Legs got tired but no problems with hamstring. Ran the 200's relativly hard but just jogged the 4's real slow as the legs got real tired. Wana run like a 26 next time and really push it. My legs were pretty fatigued after words and pretty much just shot.

6-07-09 OFF day

Legs pretty sore today along with the core. Ate real crappy Today...No deserts just burgers and stuffs

6-08-09 Leg Day

Legs Were very sore in the morning and still are but did legs anyways

FOAM ROLLER
ANKLE MOBES
HIP ACTIVATION
SINGLE LEG BRIDGE 10
INCHWORM/ WORLDS GREATEST BOTH WAYS
OVERHEAD SQUAT 10
RDL 10
KICKING BROTHER BEHIND BOTH WAYS
FRONT HIP KICKS BOTH WAYS
GRABBING FOOT STRECTH EXT BOTH WAYS
LATERAL MARCH TWICE
LATERAL MARCH/ SKIP W/BAND TWICE
SIDE SHUFFLE BAND WAIST TWICE
SIDE SHUFFLE BAND LEG TWICE
BACKPEDAL W/ BAND TWICE
CIRCUIT
DB COMPLEX
OVERHEAD SQUAT THIN BOARD 10 10
CIRCUIT
DB SINGLE ARM SWINGS 50-10 50-10 50-10
RED SINGLE LEG BALL THROWS 5 EA LEG 5 EA LEG 5 EA LEG
CIRCUIT
DEADLIFT OVER GRIP 144-8 200-8 220-8
INLINE LUNGE 10 EA 10 EA 10 EA
CIRCUIT
DEADLIFT OVER GRIP 220-8 220-8
MED BOX JUMPS 8 8
CIRCUIT
SINGLE LEG SQUAT W/VEST 10 EA 10 EA 10 EA
INVERTED ROW ROPES 10 10 10
CIRCUIT
HIGH BOX STEP UP 10 EA 10 EA 10 EA
ALT SQUAT 20 LB PRESS, DOUBLE STABLE PRESS, CURL TO PRESS
CIRCUIT
SQUATS 20
FORWARD LUNGES 20
SPLIT LUNGE JUMP 20
SQUAT JUMPS 10
CIRCUIT
SQUATS 20
FORWARD LUNGES 20
LOW BOX JUMP STEP UP 20
SQUAT JUMPS 10
ABS
HALF BUTERFLY REACH STRECTH TWICE BOTH WAYS
LEGS UP ON WALL

I was kinda pissed today after my workout as the workout got the best of me. I didnt get through it as well as i wanted to and i was dead after and during. The 220 lb deadlift was heavy and i ussually get somewhere around 500+. Next workout on wed will be upper body and i will do chest. The pec in my arm is still lingering so im gonna take it easy. I need to get my wind up and i was pissed i was so tired. My legs also cramped doing the jump step ups and that wasnt good at all. My back was tight doing the deadlifts but my hammy felt good. Tonite im just gonna catch a few balls and tommorow will prob be some drills, hockey, abs and maybe some routes......
 
6-09-09 Footwork, Neck, Calves, Abs W=239

JUMP ROPE - COUPLE MINUTES
PASS BLOCK FOOTWORK
DOWN BLOCK FOOTWORK
REACH BLOCK FOOTWORK
ON BLOCK FOOTWORK
AB CIRCUIT
SINGLE LEG V UP 20 EA 20 EA 20 EA
SIDE V UPS 20 EA 20 EA 20 EA
CEILING TOUCHES 20 20 20
HANGING ABS 20 20 20
NECK 45-15 45-15 45-15
SEATED CALF RAISE W PAUSE 45-10 70-10 90-10 110-6
STANDING CALF RAISE W PAUSE 180-10 240-10

Felt real tired all day, but decent workout. Wasnt hard or anything, just taking it easy on tuesdays and thursdays. Ran around a lot at nite at park with throwing football. Felt good, just a little soreness in hammy.

6-10-09 Upper Body, Speed

FOAM ROLLER
ANKLE MOBES
HIP ACTIVATION
SINGLE LEG BRIDGE
INCHWORMS/ WORLDS GREATEST BOTH WAYS
OVERHEAD SQUAT 10
RDL 10
IN LINE LUNGE 10
LATERAL LUNGE 5 EA WAY
LATERAL STANDING STRAIGHT BAND WALK 4 MOVEMENTS EACH WAY 5 TIMES
BACKWARDS RUN BOTH WAYS
BUTT KICKS BOTH WAYS
SINGLE LEG BUTT KICKS RIGHT THERE LEFT BACK
FORWARD MARCH BOTH WAYS TWICE
FORWARD MARCH/ MARCH SKIP BOTH WAYS TWICE
FORWARD MARCH/ SKIP W BAND BOTH WAYS TWICE
BACKWARDS SKIP MARCH W BAND BOTH WAYS
OUT OF 3 PT STATIONARY HEAVY DOUBLE BAND SPRINTS 3 TIMES OF 4
OUT OF 2 PT WR STATIONARY HEAVY DOUBLE BAND SPRINTS 2 SETS 5 LEFT 5 RIGHT TOTAL
CIRCUIT
DB COMPLEX TWICE SHGS, HI RAISE, RDL, DB ROW, SQUAT PRESS, SNAT
HEAVY WATER BALL ALPHABET A-M N-Z
DB PRESS 90-10
CIRCUIT
FLAT DB PRESS 100-8 100-6++ 100-4++++
PULL UPS 10 10 10
SPLIT LEG SQUAT 10 10 10
CIRCUIT
ALT STABILE INCLINE DB PRESS 70-8 EA 70-7 EA 70-5+EA
DB ROW 70-10 70-10 70-10
LATERAL LUNGE TOUCH CALF 10 EA 10 EA 10 EA
6 40 YD SHUTTLE SPRINTS IN UNDER 8 SEC EACH 24 SEC BREAKS BETWEEN

This was a very good workout aside from the fact that my left pec minor in my arm was bothering me pretty bad. The numbers on the db press are deceiving as i can ussually get 100's for about 13-15 no prob, but today i went through a ton of hard stuff before and circuited. I dont really luike doing chest at sports performance becuase i miss out on shoulders and tris, and my numbers are crap. The trainer said its more endurance minded instaed of power and strength and i guess i need that to avoid fatigue and injury. I just hope my numbers and strength do not go down at all. Im gonna avoid trying to make up for missing the power, by not doing push at all til next week as to avoid overtraining. The sprints felt fine aside from bad fatigue and the running at the end was good, but i felt some soreness in my bad hamstring while doing them. the conditioning has a long way to come but i really pushed it today. Hopefully the lighter chest will give my pec and oppurtunity to heal. Numbers are good, but i need my health.

As a note: My backward band skips were aweful. Also while doing the sprinting from the two point stance...when my left foot was back i stuttered it a lot instead of just exploding. This also happened with the right when i became tired. I also stutter stepped coming out of the three point a lot to.
 
6-11-09 Back and Bis W=240 bloated

T BAR ROWS 45-10 90-10 135-10 180-8 190-5
LYING CABLE CURL 60-10 90-10 70-11 50-20 50-20
REVERSE LAT PULL DOWN 200-10 230-10 270-10 300-10
SINGLE DB STAND PREACHER 30-10 35-6 25-8 20-10
SINGLE ARM LAT PULLDOWN 70-10 90-10
HAMMER CURL DB 30-10 35-8++ 25-12
SHORT ROPE 10 8
FOREARM CURL 90-20 90-20 90-20

I felt real tired all day today but this seemed to be a pretty good workout. My left pec/ arm though isnt feeling that great from yesterday and i will prob wind up taking next week off from chest and let it heal. It bothered me a bit while doing single arm pulldowns. I just want it to get better as it hurts today and def hurt yesterday while benching. As a note, my abs have been real sore for the last two days from the ab circuit the other day as i have taken abs easy after hurting my lower left ab. I will not throw tonite but give my legs and body a rest and prepare for tommorows hard circuit. I hit a PR today and racked the reverse lat pull down for ten.
 
6-12-09 Circuit

FOAM ROLLER
ANKLE MOBES
HIP ACTIVATION
SINGLE LEG MARCHING 6 EA
LEG DROPS 4 EA WAY
BAND ROUND FEET LEG UP EXTEND DON’T MOVE UP LEG 10 EA GREEEN
BAND ROUND FEET BOTH FEET OUT PULL ONE LEG UP 10 EA GREEN
INCHWORMS/ WORLDS GREATEST BOTH WAYS
OVERHEAD SQUAT 10
RDL 10
IN LINE LUNGE 10
LATERAL LUNGE 5 EA WAY
BLACK ANKLE BAND WALK BOTH WAYS
BACKWARDS RUN BOTH WAYS
KARIOKE BOTH WAYS
LATERAL MARCH HALF FOUR WAYS
LATERAL MARCH/ SKIP BOTH WAYS TWICE
LATERAL SIDE PUSH BOTH WAYS
LATERAL SIDE PUSH W BAND BOTH WAYS TWICE
BACKWARDS BAND PEDAL BOTH WAYS
IMPULSE DRILL TWICE FIVE SEC FORWARD AND LATERAL
LITTLE BICYCLE FIVE YARDS TOES UP TWICE
4 CONE DRILL START IN TWO POINT
AND RUN TO CONE STOP AND COME BACK
PAUL YELLS OUT R1 OR L2. COME BACK
IN BACKWARDS SHUFFLE - 3 TIMES 6


CIRCUIT 25 LB DBS 13 SEC REST
CURL TO PRESS 25 SEC 3 SETS
SQUAT TO ROW BLACK 25 SEC 3 SETS
STEP UPS 25 SEC 3 SETS
SQUATTING ALT ROWS 25 SEC 3 SETS
SUMO 1 DB SQUATS 25 SEC 3 SETS
STAND YELL BAND PRESS 25 SEC 3 SET
LIGHT WATER BALL TWIST 25 SEC 3 SE
CURLS 25 SEC 3 SETS
SQUAT JUMPS 25 SEC 3 SETS

Good workout today. The chest is still hurting and im gonna take it easy. The workout wasnt bad though, i just got mad fatigued doing the cone drill which kinda sucked. My 300 shuttle is not gonna be great if my legs are fatigued doing the cone drill. I think im gonna run the 300 test next week probably. I pushed it hard on the circuit and could probably have gone harder but my back was shot from doing rows yesterday and the day before. A little overtraining there....
 

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6-13-09 Routes and Cardio 236.5

Today I ran routes in the morning and felt pretty good. just overall feel a little run down and tired so the off day tommorow will be nice. My right calf felt a little tight this morning but got better as the day went on. As for my weight i weighed in after routes and i really havent been consuming enough calories the last two days for whatever reasons. After weighing in i jumped on the treadmill and ran a 6:53 mile which i was kinda happy with. I could have def run faster, but i felt good. I went on the bike for 10-15 minutes after this and then wanted to run another mile, but didnt. I figured i was real light and in a calroic deficit so i just went home and ate instead. Not a bad week tho. Def wana do more running next week tho.
 
6-14-09 Off Day

Today is an off day. Feel pretty tired today and run down so im glad today is an off day. Moving to Dermacrine log tommorow....
 
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