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 .