- 3 gym workouts
- 3 running sessions, 1 day dedicated to running
- 2 frisbee scrimmages/training sessions
Ok, I should explain a lot more.
Gym sessions
I have 3 gym sessions a week, each works out different muscle groups. I do vary the workouts a bit, especially if I've been doing the same thing for a few weeks and I'm bored. For each exercise I normally do 3 sets of 6, 8, 10, or 12, it depends how long I've been doing the exercise. As is typical, when I start a new workout program with new exercises I start doing reps of 12 with a low weight, and then every few weeks I increase the weight and drop the repetitions.
Here are the three different workouts:
Chest and tri's
- Warm up chest with off-the-wall pushups and stretches (5 mins)
- dumbbell benchpress (or normal benchpress, I switch between these every now and then)
- Incline benchpress
- Tricep exercise 1 (Normally tri-pulldowns with a rope)
- Tricep exercise 2 (tri-pulldowns with something solid)
- Tricep extensions alternating with barbell bicep curls
- Abdominal exercises (2 or 3 different exercises, depending on how tired/bored I feel)
Legs and Shoulders
- Warm up, probably running or cycling
- Squats
- Deadlifts
- Lunges
- dumbbell shoulder press
- 1 arm bent over dumbbell shoulder rows (the ones where you but a knee on a bench and lift the dumbbell up to your side)
- Lateral raises
- Abdominal stuff
Back and Biceps
- Incline bench rows (dumbbell or barbell, depends on my mood)
- Lateral pull downs
- Seated row
- Standing barbell curls (aim for power)
- Seated dumbbell preacher curls (low weight, aim for better form)
- Back extensions
Ok, like I've said. I normally do an ab routine when I go to the gym. I vary it all the time, I've found that if I stick to the same thing week-in week-out I get bored and I don't gain that much after a few weeks. Normally I do 2 or 3 different exercises. There are a million different exercises that one could choose...
Running sessions
Ok, this is a little more random than my gym workouts. I try to do 1 day a week where I do nothing but running and stretching. Lately this has taken the form of a 10km or so run along the In river (the river that Innsbruck is built on). I chose this route mainly because it is a really nice run and has nothing to do with trying to train on flat ground vs hills or anything (something that I sometimes do think about).
When I get closer to a big tournament I tend to drop the distance running and spend some time working on sprint training. Normally I either do hill sprints (anyone who's been to Innsbruck or Brisbane would know that you can do this anywhere...) or I do some sort of shuttle run things.
The other running sessions that I do are mixed in with my gym sessions. Sometimes I have some quality time on the treadmill at the gym (normally when the weather is pretty shitty) where I run for 4 or 5 kms and try to do a pretty decent time. Other times I run to the gym, do my workout, and run back. This is actually a pretty good running session. I have a 1 km downhill followed by a 1 km flat on the way to the gym. This gets me nice and warm for my workout. Then I have a 1 km flat and a 1 km uphill home. This is a pretty serious workout on its own. The hill is an absolute bastard...
Frisbee training
Ok, obviously this depends a lot on what the team (Flying Circus) is doing and what season it is etc, but at the moment our team has a training session followed by a scrimmage every Sunday. Every Wednesday people in our team drive to a nearby town to play the Old Sox in a scrimmage. Thursday nights people play beach ultimate, I pretty much always skip this though. At the moment this is pretty light frisbee training for me. Back in Brisbane I'd play at least 2-3 days a week and would do skills training at least 2 days a week. I'm not doing as much here basically because I don't have the time and there aren't so many people here banging down my door asking if I want to o do some skills training with them...
Ok, so that's it. Like I said, it isn't perfect or even that intense. I've taken training much more seriously in times past, especially when training for Australian mixed ulti championships last year with the Lovers. I guess I'll take it more seriously at times in the future as well...
