Fitness Training

Current Goal: Development of general strength and stamina (also known as GPP or work capacity)

Warm up with 5 minutes walking then active mobility stretching.

The following exercises done in circuit training style (3 rounds), 10 reps of each exercise, 30 seconds rest, 1 minute between circuits:

• Squat Jump
• Front Squat
• Overhead Press (6 reps)
• Single Leg Straight Leg Deadlift
• Chin Up (5 reps)
• Reverse Lunge
• Press Up (20 reps)

All exercises are done with a barbell weighing 32.5kg (71.7lb) except front squat: 45kg (99.2lb).

Finish with 6 sprints on stationary bike 30 seconds sprint, 30 seconds rest. Cool down and stretch.

30 minutes of steady state training on a stationary bike and treadmill. To mix it up a bit I also do a few lunges and clap press ups somewhere in the middle.

Warm up with 5 minutes walking then active mobility stretching plus 1 round of each exercise at a low weight.

The following exercises done in a circuit style (3 rounds), 4-6 reps of each exercise, 30 seconds rest, 1.30 between rounds (weight in brackets):

• Bench Press (60, 65, 70kg)
• Hang Clean (50, 55, 60kg)
• Dumbbell Push Press (17.5, 20, 25kg)
• Deadlift (105, 110, 115kg)

Finish with 10 minutes of low intensity aerobic training (bike or jogging) and static stretching.

Warm up with 5 minutes walking then active mobility stretching.

24 minutes interval training on stationary bike: 30 seconds hard, 30 seconds easy.

Finish with 10 minutes of low intensity aerobic training (bike or jogging) and static stretching.

Goal: Short term fat loss before the Christmas excesses.

I currently follow the excellent precision nutrition system with some modifications:

·         I don't eat fruit

·         I only have a half size breakfast and post workout meal

·         I only have a half serving of workout drink

·         I only have 2 "cheat" meals instead of 4

I also supplement with 5 high strength fish oil tablets (3g of combined DHA/EPA) and 2,000ui of vitamin D because we get little sun in the winter.

My main vice is Diet Coke which I try to stick to 3 500ml bottles a week on. Sometimes I fail.

All these modifications are short term measures which I will drop when Christmas begins.

Mental training and skill practice

I'll restart my mental training and skills training plans after Christmas. Currently I'm doing nothing in these areas.

Hi David,

Thanks for letting us in on what you're working on in your training and nutrition. Please keep this activity going throughout the year. I found this very useful.

Cheers David

It's a pleasure David, why not start your own log? It doesn't have to be as detailed.

Update, managed to pull 120kg (264lb) on the deadlift this morning meaning my deadlift sets are now 110, 115 and 120kg. Failed to go up on any other exercise but the first sets felt easier on the bench press and hang clean.On my 2nd Diet Coke of the week already. Otherwise I'm sticking well to the eating plan. It helps that I shop in advance online and have the food delivered.

Hi David,
What is your reasoning behind not eating any fruit?
Blake

The main reason is to cut back on calories for a brief period. I usually eat 2-3 portions of fruit a day on top of vegetables so cutting that out keeps the calorie count down without me having to actually count them. I'm going to start eating fruit again in about a week as this was only a short 6 week plan to cut some fat before Christmas.Normally I would tell everyone to eat fruit and a lot of it!

Oh right!

Some would suggest it cuts out a high sugar food, which is sort of true but it's a complex and debatable area. plus I love fruit too much to not eat bananas!

I finished my last workout of this current training phase. I'm moving on next week to a strength development phase with some new ideas for core training I'm trying. I'll post the new workout next week.

I've always thought that glucose, is the bad stuff.
When it isn't used up, the body stores it as fat,
and that fructose doesn't get stored up as fat.

Well, that's sort of the story. Glucose is processed by the body more quickly but both can be used for energy or stored as fat. It's just the way the body processes them that is different.It's not as simple as one makes you fat one doesn't. You have to take into account the amount, the source, what state your blood and liver stores are in at the time and even your genetic makeup!

I started my new training plan this week and amended my eating plan to a holding pattern. I'll post the plan this week with some pictures of the type of food I eat in a typical week.

Here was what I ate yesterday. It's a typical "work" days food. I prepare most of it the night before and reheat to save time during the day. I work on miCoach at home so I can get away with all the cooked food. When I travel I use more bars and shakes but I still pack a cooler bag of stuff. Anyway here is the food:

7am: scrambled eggs with mushroom, avocado and spinach

11am: Post Workout: chicken with tomato and chickpeas (cucumber side not shown)

2pm: Homemade beefburger with kale, hummus and red bell pepper

5pm: salmon fillet with spinach and cucumber (hazelnuts not shown)

7:30pm: homemade tuna burger with broccoli and fake mash (made of cauliflower not potato, dried apricots not shown for dessert)

I also had 2,000ui of Vitamin D, 5 caps of fish oil (1 each meal), 5 cups of green tea through the day and about 3 pints of plain water.

Training to follow

Current Goal: Preparing for power, improve strength and technique for acceleration/deceleration

Warm up with 5 minutes walking then active mobility stretching. Follow up with 10 minutes of core training including planks, bridges and squat depth work.

Before each exercise I perform 1-2 warm up sets with a lower weight.

• Hang Clean 5x5 (50kg)
• Front Squat 4x6 (60kg)
• Single Arm Dumbbell Bench Press 4x6 (20kg)
• Deadlift 1x5 (110kg)
• Inverted Row 2x6 (Bodyweight)

Wednesday is slightly different from the other strength days in that I switch to a double arm bench press and a single leg squat method.

Warm up with 5 minutes walking then active mobility stretching. Before each exercise I perform 1-2 warm up sets with a lower weight.

• Hang Clean 5x5 (50kg)
• Split Squat 4x6 (20kg)
• Bench Press 4x6 (55kg)
• Deadlift 1x5 (110kg)
• Chin Up 2x5 (Bodyweight)

Tuesday and Thursday: Acceleration/Deceleration Training

Warm up with 5 minutes walking then active mobility stretching for about 15 minutes. This includes squat depth work and press ups for core work.

• Single leg box jump 3x5
• Double leg box jump 3x5
• Lateral box jump 3x6

• 10m sprints (6 with 30 seconds rest)
• Med ball throw, chase and touch 3x5

• Clap press ups 2x10

• 40m run with 6 bodyweight squats, walk back recovery (8 sets)

Saturday and Sunday: Off (although usually go to the park with my children).

I'll post weight progress as I lift more.

Due to time constraints I have had to change to 3x5 on the Hang Clean and cut out the med ball throws/clap press ups.

Weights update:

• Hang Clean 3x5 (55kg)
• Front Squat 4x6 (65kg)
• Single Arm Dumbbell Bench Press 4x6 (25kg)
• Deadlift 1x5 (105kg) This has gone down so I can unload for 2 weeks
  
• Inverted Row 2x7 (Bodyweight)

Up on everything except the deadlift which I expect to be back on track by next week.

Pulled a slightly ugly 110kg on the deadlift today. the grip might need work if I'm to get up much higher although I was hoping to get to 150kg this time around.

MUCH better deadlift form today at 112.5kg (helps when a former powerlifting champion is watching you I guess).

Also up to 9 reps on the inverted row.

Nutrition is just about still on track despite 2 nights having a drink this week. I expect it to be a good week of indulgence this week though.

Hi, David! How are you?

I am Hassan Noman, a 19yrs old cricketer from Karachi-Pakistan. I am all-rounder.

I have a problem with my lower back specifically the core area, It irritates me alot. I work hard on my game and I am trying my best to make it to the top level. Here I need your guideance. I have some of my bowling videos and you can clearly see my bowling action in them, Can you kindly tell me how to bowl rhythmically? I know my mistakes but I don't know how to correct them. Similarly in batting, I have some flaws but I will work them up.

I just need someone who can give me a plan to work on...

Thanks...

I would be delighted to help but this is my personal training log so not the place to ask. If you want help could you email me or start a thread here please.

Can I have your email ID please?

Thanks...

There is a link at the top of this page entitled "contact". Click that and get in touch with me through there.

Currently spending the weekend with family so training and eating is out of the window, especially as I spend ages making some food to take with me and I ended up leaving it in the fridge!

Enjoy David! It's my last day of holiday so I definitely intend to!

Speak soon

Naz

I'm back to working out after missing a couple of sessions. I have not added much weight this week as you would imagine but have made some progress:

• Conditioning work is up to 10 sets
• Deadlift up to 115kg
• Bench Press up to 60kg (although I did chicken out of going up to 62.5kg today)
• Split Squat is up to 32.5kg (although that's no suprise as I'm doing sub maximal work to improve technique)
  
• Hang clean is down to 50kg to unload.

So it's all progress. I've got 3 weeks left before moving to the next plan so I'm hoping to up my numbers on all the lifts before getting a bit more cricket specific.

Good session in the gym today hitting 72.5kg on the squat. I'm secretly hoping to get up to 80kg but that might be a tough ask. I won't compromise technique to get there.I'm going to plan mental training sometime this week so I'll put that up when I have done it.Nutrition is back on track after Christmas too. I'm considering throwing some more starchy carbs in while I'm working on power. Have not decided about that yet.