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As you may know I am currently serving a ban for some foul play, (yes I know I choose the wrong course of action) so instead of seeing this as a negative, I have decided to use this time to get some good skills, conditioning and rehab done, as well as normal team training. I have a bit more time and energy now I am not playing any matches for a couple of weeks.
I started my first week with a full body conditioning circuit, which is pretty horrible. This is part of the program I am currently on at the highlanders and courtesy of their trainer.
Warm up
Get on a Bike for 6 mins at cruising speed, then turn up the resistance and stand out the seat. Pedal forward 20 times and then backwards 20 times. Do this 6 times round in total, to get a leg pump on, i.e. switching on major muscles quads etc.
Session
5-body weight chins ups (any grip)
20 Hindu press ups (check link for demo http://www.youtube.com/watch?v=DuHnnh3nDJU)
20 Hindu squats (check link http://www.youtube.com/watch?v=PVnwXkMi58A)
All the above is body weight.
You do this 10 times round, no rest as fast as you can. I did it in 12mins 30 seconds
Rest for 2 mins, then onto a Rowing machine.
45 seconds on rowing hard, 15 seconds off x 10 repetitions. Your aim in the 45-second window is to get to 250 meters each time.
Rest 2 mins and onto a bike
45 seconds on flat out, 15 seconds off x 10 repetitions. Your aim is 500 meters in 45 seconds.
Finish this, fall on the floor in a ball of sweat. Once you can stand again, make sure you get a good protein shake in straight away. Choose a brand with some high carbs as well as protein is a good choice. Something like Maximuscle Recover max is good.
Enjoy
Iam
Raju Al Nima
From
healtheverydays
Find out health informations update, beauty care,fitness energizing moves, easy recipes, expert tips, and advice on losing weight from healtheverydays
Find out health informations update, beauty care,fitness energizing moves, easy recipes, expert tips, and advice on losing weight from healtheverydays
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