Sunny Sunday

Most of people Take Sunday a Rest day or a cheat day , honestly i do not  believe cheat day or something in world of fitness ,but rather i can say a good recovery day and yes you can enjoy some sweets or your favorite dish of food which is not written in your Nutritional Chart . Even you can say that its a Change Day.

So its Sunday and for me its a ACTIVE REST day ,not a rest day.

often people wake up late on Sundays saying its a rest day or may be people who are just making excuse of the Sunday and taking too much wine or alcohol on Saturday and Night and yes definitely wasting there energy in SOME PUB or Dance floor.

What ever it is do not ever break your routine of getting up late.

Take a medium length walk around 1 and half kms and than stretch all the major muscles in a standing position.Drink ample of water before you start training , prefer BCAA drink in 200 ml of water with some energy drink.

1- Run for 100 meters – a Bit faster than your normal speed of running – Do count ,the time taken by you to cover the distance , Now if you are just starting up – Calculate your time in exact same way – (time taken ) * 7 times = Break .

For intermediate level runner  (time take) * 5 times = Break

For Advance level of Runner – (time taken ) * 3 to 4 times = Break .

However you can adjust your break times depending upon the climatical conditions and your recovery – But remember the target is to drop  back the heart rate to normal at maximal speed –

Work on Running Mechanics (contact  ashishtibrewala25@gmail.com)  on full information on running mechanics.

wear appropriate shoes and clothing .

Do Repeat the 100 meter Sprints or Run for at least 10 times with a proper break .

do a good passive stretching (passive stretching meaning is to take support from external object of a person eg- holding a pole , using bars for hamstrings , or telling your partner to push your stretch in a particular movement ).

NOW ENJOY YOUR SUNDAY .

 

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Super Saturday. 20/05/2017

Saturday is a traditional day in Gyms for lower body and why many guys and girls prefer lower body on Saturday , because they can take a good rest/recovery on Sunday.

But my workout plan is not just about Saturday or Sunday but to follow the exact routine which will give you optimal results.

Dynamic Stretching – People often take dynamic stretching just keeping in mind its benefits and start swinging there legs up and down , side ways without knowing there movement pattern in there exercise pattern , Yes if i am a sprinter or fast bowler i would definitely do that as it resembles my movement pattern.

Injury Prevention – Start with Good Foam rolling.

Step 1 Warm Up – Good Mobility Drills for Hips ,knees and Ankles .

Step 2 – Couple of Ladder work drills for blood rush in your lower body . (Keep in mind that we are doing ladder work just for warm up and not as drill , don,t get yourself exhausted by over doing.

Exercise 1 –  Stiff Leg Dead Lift – 2 Warm Up Sets for 12 to 15 reps followed by 3 main sets of 8 to 10 reps with 70% of 1 RM.

Exercise 2-  A Super Set with B.

A -Front Squats – 5 Sets of 5 reps each

B- Box Jumps – 5 sets of 5 reps each

Exercise 3 – Kettle Bell /Dumbbell Hold Walking Lunges – 10 Reps(Both legs  total) walk with 5 sets.

Exercise 4 –  Barbell Hip Thrusts –  5 Sets with 5 reps each.

Exercise 5 – A Super Set with B

A- Single Leg Press (45 Degree ) – 4 sets of 8 to 10 reps Each Leg .

B- Single Leg Prone Leg Curl – 4 sets of 8 to 10 reps Each Leg.

Exercise 6 – Back Extension(Only Body weight )  – 3 Sets of Failures .

If You Do not have Back Extension Machine in your Gym – use Normal Bench and tell your partner or helper to hold your legs just below Calf.

Stretch Your Lower Body with 80% after your workout.

Aashish Gopal Tibrewala

 

19/05/2017 5 by 5 Workout. Friday Fury

Start Up with Foam Rolling for Total Body – ( Contact – ashishtibrewala25@gmail.com for foam rolling workout sheet ) 

Cleans – 5 sets with 5 reps each set ( 5 reps has to be calculated by your previous 1 Rm ) 

Strict Over Head Press (Front )  – 5 sets of 5 reps each set 

Strict Over Head press (Back ) – 5 sets of 5 reps each 

Assistance Work – 

Lateral Raises – 3 Main Sets of 10 reps to 8 reps Each – Including 2 Warm up Sets of 15 to 20 reps Each.

Front Raises – 3 Main Sets of 10 reps to 8 reps Each – Including 2 Warm Up Sets of 15 to 20 reps Each .

 

 

Conditioning Sessions – Pre Season & In Season.

Pre Season .

I recommend you guys to always start with a good warm up and running Mechanics before every conditioning session . To start with always try to do foam rolling before the session to minimize the soreness from previous training session , than move to mobility drills and last some dynamic stretches .

Most people forget that if you don,t stick to basics its going to affect you in your training goal , here i am saying about running mechanics , most of athletes directly start with main focus session , but i completely rely on running mechanics to start with before every conditioning session whether its a Under 14 group or Senior Guys .

Running Mechanics .

1) Walking Lunges .

2) Ankling.

3) Butt Kicks .

4) Quick Feet .

5) A Skips .

6) B Skips .

7) Skip for height .

8) Skip for distance.

 

PreSeason Conditioning Session Demo .

40 Meters Run with 70% to 80% of intensity giving a walk back recovery or 1 : 5 rest ratio. 12 Reps.

30 meters Run with 80% to 90% of intensity giving walk back recovery – 10 to 12 Reps .

20 Meters Shuttle Run – 30 Secs with 100% intensity ( Spikes Compulsory ) 2 minutes Rest . 3 reps.

 

In Season Conditioning Demo .

20 Meter Shuttle – 1 Minute giving 3 minutes Rest – 3 Reps .

20 Meters Shuttle – 30 Secs giving 90 secs Rest – 5 Reps .

20 meters Shuttle – 20 Secs giving 60 Secs Rest – 5 Reps .

 

Friends this is just a example of a conditioning session , you can vary this according to your sport , specificity , time , place , condition , and type of group you are training . Please see that the temperature should be not more than 28 degree or the training can have adverse effect and also the surface . 

So tie your Laces , and Go and give it a try .All the Best .

 

 

 

 

 

 

Nutritonal Chart .

Breakfast

  • Low-fat greek yogurt topped with chopped fresh fruit and a side of whole grain toast slices with natural peanut butter and a drizzle of honey 
  • Whole grain cereal with skim milk and a side of fresh fruit 
  • Omelet made with 1 whole egg and 2 egg whites with low-fat cheese and diced vegetables, and a glass of 100% fruit juice 
  • Whole grain waffles drizzled with 1-2 tsp honey and sliced bananas, with a glass of skim milk 

Lunch

  • Deli sandwich made with whole grain bread, 3-5 ounces lean meat like turkey or chicken, mustard, and vegetables and a side of baked chips or fresh sliced vegetables/fruit 
  • Low-sodium chicken or vegetable soup with a side salad topped with a low-fat or vinegar-based dressing 

Dinner

  • Grilled flank steak, marinated in olive oil and salt-free dry seasonings, baked sweet potato with a dash of cinnamon and honey, and grilled zucchini, squash, and onions 
  • Chicken-and-spinach lasagna made with low-fat dairy products and whole-grain lasagna noodles, side salad with chick peas and a variety of vegetables, or a side of steamed vegetables 
  • Broiled salmon seasoned with lemon juice and fresh basil, a side of steamed broccoli with orange zest, and a side of wild rice 

Snacks/smaller meals

  • Spinach salad with berries, walnuts/almonds, sliced grilled chicken 
  • Whole grain crackers with low-fat string cheese 
  • Chocolate milk made with skim milk and low-sugar chocolate sauce 
  • Apple with 1 tablespoon almond or peanut butter 
  • Low-sugar granola bar with a glass of skim milk 
  • Trail mix with no-added sugar dried fruit, almonds, walnuts, and a few dark chocolate chips

Circuit Training For Cricketers

Hi Guys ,

Here is the Circuit Workout  which can be very useful for the Cricketers for the Season.

Warm Up Drills .

1) Foam Rolling , Mobility Drills , Activations ( Hip Dominant , Knee Dom

inant ) .

Circuit would be of 3 Exercise of 30 Seconds which will include one Upper Body , Core and one Lower Body Exercises.

1) Circuit A- Push Ups – 30 Secs , Iron Man – 30 Secs , Climbers – 30 Secs .

2) Circuit B – Inverted Row – 30 Secs , Side Hold 30 secs  ( each Side ) , Swiss Ball Roll – 30 Secs.

3) Circuit C – Front and Back Raises ( TT ) 30 secs , Box Jumps – 30 Secs , Back Extension – 30 Secs .

There are 3 Circuits A  B C , do this circuits back to back with 2 minutes rest between each circuit , after all three circuits , take 3 minutes rest and repeat the circuit , if you have energy repeat the circuit 3rd time .
Do stretch your muscles after your workout is over , keep your body hydrated and have Protein shake before and after workout , to maintain the muscle mass , add Glutamine ,BCCA , Anti oxidant , vitamin C , post workout .