The Real Routine.

Hi All,

Here is the real routine and diet this time, not for the feignt hearted off the bat, start slow and work up your intensity.

The previous post was to throw off the competition, all part of the coaches 3 year strategy.

Also, remeber to mix it up, I cycle from light high reps (12), medium on medium reps (8-10) to heavy lows reps (6-8), I also mix up the excersices every three weeks to shock the muscle.

There is some good cardio and conditioning traing modules here http://www.rosstraining.com/.

This is my personal routine, I super set every thing with 30-60 seconds rest, I like the intensity, it’s not perfect and just like a good Google Adwords campaign I constantly optomise it on the fly.

Feel free to tweak it or drop bits which don’t work for you, happy for any comments or email on this. Let me know if I have missed anything.

DIET:

*NB: Try to have a serving of protein with each meal, keep to low gi/complex carbs in smaller portions. You can carb load a couples hours prior to the game and drink sugar water over the duration to top up your fuel. Don’t eat heavy just before the game. Don’t forget to warm up and always stretch. Have a healthy snack and hydrate with in 20 minutes post work out to help speed reckovery by 20%. You want to eat clean as well, buy tuna without oil, leave out butter, go low oil and salt options. Drink lots of water.

Breakfast – Muesli with fruit on Light Soy (low gi/complex carbohydrates)

Snack – Fruit/tuna (in spring water)

Lunch – Brown Rice/vegies/tuna (in spring water) or sandwich on brown bread

Snack – Fruit/tuna/banana smoothie on Soy/energy drink/mixed nuts

Dinner – Brown rice/tuna/vegies/egg/feta cheese

ROUTINE

MONDAY (chest and back).

Set 1 (All exercises performed as super sets, explosive plyometric contractions).

Chest (whole chest) – Flat Smith Machine or Dumbbells’ ((light-medium-heavy) matrix set to finish on set 6 if your feeling it)) 6-12 reps X 5-6 sets.

Back (whole back) – Chin Ups (mixed grip –wide-medium-close) 10 reps X 5 sets.

Set 2

Chest(upper or lowerchest) – Incline or Decline (light-medium-heavy) 6-12 reps X 4 sets.

Back (middle back) – Cable Rows, Seated Rows or Dumbbell Rows (light-medium-heavy) X 4 sets.

Set 3

Chest (middle chest) – Cable Cross Over’s or Flat Dumbbell Fly’s (light-medium) 12 reps X4 sets.

Back (all back)- V Bar Pull Down (medium-heavy) 10-12 reps X4 sets.

Set 4

Chest (middle chest) – Dips (with 20kg plate around waist) 10-12 reps

 Back (lower back) – Back Extensions (with 20kg plate on chest) 10-12 reps  

Cardio (Stretch out afterwards).

Road work: 3 K (1.5 K run, 1K walk, 500m sprints or intervals on the bike).

Bag & Rope: (X3 2 minute sets, 30 second rest between each set).

TUESDAY (technique/cardio).

Boxing & Kick Boxing

WEDNESDAY REST

THURSDAY (arms, shoulder, traps).

Set 1

Bicep – Barbell Curls (light-medium-heavy-drop set) 10-12 reps X4 sets

Triceps – Overhead Barbell Extensions (medium-heavy) 10-12 reps X4 sets  

Set 2

Bicep – Reverse Grip Barbell Curls (light-medium) 10-12 reps X4 sets

Triceps – Lying Tricep Extensions (behind head-light-medium) 10-12 reps X4 sets

Set 3

Bicep – Hammer Curls Barbell or Cable Hammer Curls (medium-heavy) 10-12 reps X4 sets

Triceps – Rope Push Downs (wide & close super set) 10-12 reps X4 sets

Set 4

Shoulders (front deltoid) – Smith Machine Military Press (heavy) 6-10 reps X4 sets

Traps – Dumbbell/Barbell Shrugs (heavy) 8-12 reps X4 sets

Set 5

Shoulders (middle deltoid) – Standing Side Dumbbell Raises (front/middle/rear)(medium-light) 10-12 reps X4 sets 

Abs – Crunches 20 reps X4 sets

Set 6

Shoulders (rear deltoid) – Reverse Incline Dumbbell Flys (medium-light) 10-12 reps X4 sets 

Cardio (Stretch out afterwards).

Road work: 3 K (1.5 K run, 1K walk, 500m sprints or intervals on the bike).

Bag & Rope: (X3 2 minute sets, 30 second rest between each set).

FRIDAY(technique/cardio).

Boxing & Kick Boxing, Basketball Practise.

SATURDAY/SUNDAY (rest/light cardio).

Cardio: Run/ride/basketball game.

Dream Team: Elite Athlete Diet

NB: This is a strict diet for elite athletes, this is not advice for the general public, we take no liability for misuse herein. Use all recommended product as strirtly directed by the manufacturer. Any misuse falls upon the indivudual.

As we are getting near the end of the season thought I would write a quick post to help get an edge now that I have guaged every bodies fitness levels and skill base.

Being elite level athletes we need to keep our fuel levels up, got to feed our hard bodies.

So here is my high performance dietary plan listed in detail below to be stuck to each week.

There is going to be some changes to your diet, but stick to it, support each other the results will speak for themselves.

We are warriors, just like the Spartans!

Breakfast

Toasted ham cheese and tomato sandwich from Brians’s shop on brown bread

(Brown bread is the healthy option, and get butter on both side. Butter is natural and contains twice as many pithocylistickes as artificially manufactured margarine)

X1 Can of Chilli Orange Smart Energy Drink (click to redeem a free can)

Brunch

X1 Short Black Coffee X6 Sugars

(No milk, we got to keep the fat down. Make sure you use un processed brwon sugar, white sugar has half the sugar content, the natural sugary goodness is stripped out when they bleach it white. Just like brown bred and brown rice, brown suger contains 100% goodness and is the healthy choice)

X1 Bag of Next Digital Jelly Beans

Lunch

X1 Chicken Hai Nan Laska from David’s Kitchen (extra Chilli)

X1 Can of Blueberry Smart Energy Drink (click to redeem a free can)

Afternoon Power Snack

X2 Chocolate coated Arnotts Scotch Fingers Biscuits

X1 Can of Citrus Smart Energy Drink (click to redeem a free can)

Post Work Friday Super Protein Snack

X1 Big Bite on Pitt St Lemon Pepper Chicken

X1 Bottle of Corona (no lime, it holds salt in your body and inhibits the absorbstion of the protein in the beer)

X1-2 Bowls of M&Ms, Chips or Sour Worms

NB: Feel free to sip on beers throughout the night to maximise your protein absorbtion, the big game is only two days away, you got to fuel up.

Pre Game Regime

X3 Cans of Chilli Orange Smart Energy Drink (Shot gunned, to get that caffeine into the blood fast)(click to redeem afree can)

…Now guys don’t forget to warm up on the day and stretch before the game to prevent injuries, also eat within 20 minutes post match to help your bodt recover up to 20% faster.

I reckomend a high protein Corona (no lime), or Chill Orange Smart Energy drink with a packet of ND Jelly BEans to really juice your bodies recovery.

Feel free to drop me a line with any questions.

Hoo-Raa.

Jamie Andrei

Acting  Snr. VP Dept. Head of ND Dietetics

Mily Way Galaxy, Planet Earth, Australia, NSW, Sydney.

Training update

Yesterday, a few of us went down to Cook & Phillip to train.

We worked on the following:

– layup drills

– rebounding drills: boxing out, this game where everyone shoots off the backboard and the next person runs up, grabs it and shoots it back up.

– defence: explaining where everyone should be in the zone.

We then split up the groups. Aaron worked with James & Jamie on passing drills. Nick and Matt did some post work, showing Nick how to score down low.

Some things that Nick and I worked on are:

– shooting close to the ring using the backboard.

– hook shot: sky hook, baby hook. Nick seemed to pick this one one up pretty quick.

– passing and catching in the post.

I think the main thing is when you play in the low post, is to have an awareness of where you are, and a good touch around the basket. I’m showing Nick a variety of moves, to give him some more weapons to use.

Other interesting points from training:

– triple threat position: showing jamie that to be a true threat and to be unguardable you need to be a triple threat – ability to dribble, shoot, pass.

– pick & roll defence: showing the guys how to defend a pick and roll. If you see the defender about to be screened, you have to call out “screen left” or “screen right” to indicate where the screen is coming from to help the defender. The defender needs to be aware and fight to get around the screen with the knowledge now of where the screen is.  The help defender can also call out “help left” or “help right ” to assist or to call a “switch”.

– calling the cutters on defence: we got ripped to shreds by cutters in the last game. It is crucial to call the cutters coming through the lane so everyone is aware of where the opposition is. And I showed Jamie a trick or two, you bump into the cutters to put them off / make it uncomfortable for them /let them know you’re there.