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Legs & Chest split

2013-05-20T04:22:00.001-07:00

4x10 Heavy squats
4x10 Deadlifts
4x10 Lunges

4x10 Bench Press
3x10 Dumbbell flys
3x10 close grip bench press

The Antagonistic Workout: Back & Chest

2013-04-22T04:40:00.001-07:00

Bench Press
Bent over row (4x8)

Push-ups
Pull-ups (4x10)

Dumbbell flys
Rear delt flys (4x10)

Bicep curl
Close grip bench press or skull crushers (4x12)

Season Split #3

2013-03-18T17:10:00.001-07:00

Day 1:
Front Squats (4x10-8)
Power Clean (4x8-6) SS w/ standing dumbbell shoulder press (4x8)
Torsonator (4x12)
Lunges (4x12)
Weighted decline pullover sit-up (4x12-10)
Single leg box jumps (3x12)

Day 2:
Bench Press (4x8-6)
Bent over row (4x8-6)
Incline dumbbell flys (4x10)
Rear delt flys (4x10)
Dumbbell Push-ups (5x10-8)
Pull-ups (5x5)
Rotator cuff (4x12)

Season Splits #2

2013-03-10T04:16:00.001-07:00

Upper body:

Military Press (4x8)
Bench Press (4x8-5)
Bent over row (4x8-6)
Weighted/resistance push-ups (4x10)
Upright row (4x8)
Torsonator (4x12)
Pull-ups (5x6)
Incline chest fly (4x10-8) ss w/ Rear delt fly (4x10)
Rotator cuff (4x12-15)

Lower body:

Squats (4x8-6)
Front squats (4x8)
Deadlift (4x10-8)
Weighted step ups (4x10)
Lunges (4x10)
Box jump (4x10)

Season Splits

2013-02-27T21:13:00.001-08:00

This week will be the first week where I'll be going to all 3 sessions of training since I got work off and all that jazz and I won't be able to go to the gym 5 times a week like previously so gotta condense it down and focus on the compound movements, I'm not to fussed because footy isn't made in the gym it's made on the field, anyway so I started off the week focusing on more compound movements and hitting most the upper body, it went a lil something like this

Military Press (4x8-4)
Deadlifts (4x6)
Power cleans (4x6)
Bent Over Row (4x8)
Weighted decline sit up (3x10)
Snatch (4x6)
Pull-ups (5x5)

Pain In The Ass Leg Workout

2013-02-26T21:24:00.003-08:00

This workout was crossbreed with a similar workout that I will post at a later date and it gets its name because I have the sorest ass and I haven't had Nandos in weeks! It went a lil something like this

Squats (4x8) superset w/ Jump Squats (4x12)
Make sure you use a heavier weight then usual, again just experiment with a weight were u can get all the reps out, the idea is to go a little bit heavier than usual. These squats MUST go nice and deep none of this half squat business! and at a slow tempo, be sure to push through your heels. Straight after this rack up and get into some jump squats, nothing to complicated but it will get your heart rate up.

Lunges (4x10) superset w/ Jump Lunges (4x20)
You can do these walking or standing or with a barbell or dumbbells, I prefer to do them walking around the gym and interrupt everyone else workout haha. I don't do lunges as often as a should but recently I've been doing them more and I've been feeling it the morning after and usually the day after that. Drop the weight and go straight into some jump lunges, also remember it is 10 reps per leg so it's pretty much 20 reps all up for both exercises.

Glute Ham Raise (4x12)
Hop on the apparatus you see below, all gyms should have one and if for some reason it doesn't ill show you an alternative to this exercise (here) anyway grab a 10kg or 20kg plate, hold it to your chest and hop on the machine, make sure you adjust it to a comfortable height, I usually set it up so that the pads are quiet high up on mu quads just under hip level, if you adjust it too high sometimes you can squish your doodle on the bar in the middle so be careful. Your back should be straight and not hunched over and rep it out nice and slow, flexing at the end.

Calf Raises (4x15-12)

You can do these ones seated or standing, isn't gonna add to the pain in your ass muscles but a good exercise none the less.

Box Jumps (3x10)

Finish off the workout with some box jumps, try go as high as you can and it will add some sexy explosive muscle fibres to your legs to help you jump higher and run faster and will help destroy the rest of your butt

Preseason #3

2013-02-26T05:43:00.001-08:00

The best training session of the preseason so far, went for 2.5 hours in near perfect conditions bar the heat. Start with a simple handball drill followed by another which included tackling and getting the arms up to dish the ball off. Now for the exciting part the endurance training, this one I really enjoyed it was pretty basic, there were two cones placed 20 meters away from each other and what you had to do was partner up and run to the cone and back as many times as you could in a 30 second period, after your 30 seconds are up you get a 30 second rest while your partner ran and so on. This was done 5 reps, 2 minute break and do it again. Once this was all done then we got into some pretty straight forward kicking drills nothing to exciting pretty much down to the basics in every aspect of the game.

Welcome to the big league

2013-02-22T01:28:00.001-08:00

Welcome everyone! You trying to make some mo' gainz? Get bigger, stronger, faster? Dominate the kids? Well you've come to the right place! No matter what your goals are:

AFL
State League
Colts
Under 18's
Local side
or even the next Kepler Bradley

As a young man keen on some footy and becoming fitter and stronger, I'd like to post some of my training, diet, etc for people like myself trying to take their footy to the next level.

Player Profile:

Name: Angelo Anthony
Team: Curtin Wesley FC
Age: 20
Height: 187cm
Weight: 88
Preferred foot: Right
Position: Half Forward

Let me give you a quick update on why I'm doing this, at the start of last year (2012) I weighed 70ish kilos and although I could run the physicallity of footy was a bit much for me, getting knocked off the ball countless times, it also didnt allow me to play footy the way I wanted to, getting in and under, burtsting thru packs all the stuff kids dream of doing. So I did what any rational person in my position would do and join a gym, instantly I became addicted wanting to get bigger and bigger eating anything and everything that moved and by late 2012 I weighed 94kg. During this time I experimented with bodybuilding getting addicted to the gains and I kind of lost track or why I was doing all this, when the first preseaon trainning came around I was more than capable with the physical drills but when it came time for the endurance and sprint work I was like a Lance Whitnall. Speed and agility had decreased and my endurance was pretty shithouse it was at about this time I decided to refocus and be smart with my training, try and make it more functional for footy as well as trim down on my bulky, imobile physique. I started mucking around with some powerlifting and stregnth exercises I had seen on YouTube and I responded really well to it as well as including more cardio and endurance work to my routine. After just a couple of months my stregnth was through the roof as well as my athletic attributes (speed, accelation, jump etc) and although I lost some size (88kg) I was more than happy with my results. So as result of all of this I base my weights training on movements that may be beneficial to AFL and I'm sure a lot of other contact sports as well as stregnth, I'm not saying it will work for everyone I'm just offering an alternative idea that I've found more than handy.

The above is a picture of me in Bali in early January 2012 (left) weighing in at 70kg the Bali belly didn't help and the picture on the right is me in mid December 2012 at 94kg, my heaviest. Please don't mind the dress it was a fancy dress party and it really shows off my calves :P

Preseason #2

2013-02-19T22:12:00.001-08:00

Tonight we started of again with some basic handball drills followed by a quick game of touch rugby in which one of my teammates ran into me while I was stationary and broke his ribs from the impact :/ so not the best way to get to know my new teammates but at least the thickness and strength exercises are coming through.
After this we did endurance sprints again similar to last week however with a twist, we were given 30 seconds to complete 100 meters as fast as we could followed by a "recovery" jog back to the start positions, this was done 10 times. It was quiet intense but everyone completed the drill, I found it to be getting easier than the first session.
Following the endurance work we went into a long kicking drill which spanned the length of the football field and involved 6 or 7 cones, it's a bit hard to explain so ill just upload the picture below for those who are interested.

Endurance Sprints
2x10
200 meters
100 meters run (100%)
100 meters recovery (30%)
Each rep to be completed within 30-35 seconds

Preseason #1

2013-02-19T05:03:00.001-08:00

Tonight wasn't the first preseason session I've had it's number three but I just thought I'd start to document them tonight, you wouldn't be missing much for the first 2 sessions anyway just suicides and shuttle runs.
We started the night with some typical handball drills followed by some endurance running, 2 cones are placed 100 meters away from each other and the objective is to run as hard and fast as you can in the 8 seconds available, once the coach blows the whistle jog to the end zone where you have 22 seconds recovery time and you do it all over again for 10 reps. This workout is very similar to one I've been doing twice a week for 2 months now that I found on FITFOOTY if you haven't checked it out already I highly recommend.
After the first set we went into some kicking drills, just simple stuff and to finish of the sessions we did one more set of the runs 10 reps.

Endurance Sprints:
2x10 reps
100 meters
8 seconds run (90%-100%)
22 seconds rest