yeah, at this point I'm thinking I just need to focus on the Summer ahead, and playing as well as I can- that'll set me up for next year's trials after having gained a high level of experience. The outdoor season in the UK finishes at the end of August, so thats when I can start focusing on gym work, bulking and building some muscle, in preparation for trials the following Jan/Feb.

Tuesday 7th
~1.8k cals, ~150g protein, off out for a few beers now.

Gym- Bulgarian Split Squat- did 5x5x18kg, thought more sets with suit this exercise a little better.
OHP- 40kg
Pull ups- 5,5,7
plank

Some speed work with sprints and form drills, then 10x15sec sprints, 15sec rest.

Throwing for an hour.

Rest day tomorrow, I've been playing/training for 4 days in a row now.

Don't put it off imo. You can still do some weight training in season. You just need to be disciplined, train after games, double up on some days, etc.

You need to be training harder than everyone else.

thats a cool soundbyte, I like it!

Wednesday 8th

Carbs- 134g
Fat- 80g
Protein- 208g
Cals- 2183

45mins rolling.

Thursday 9th-183.2lbs.
The lightest I've been for a while, probably not a coincidence that this follows close on the heels of my 6 week alcohol free diet. Also, if I may so myself, looking much better in the mirror, abs starting to come through... a few more lbs to lose before they're prominent though.

Carbs- 130g
Fat- 87g
Protein- 227g
Cals- 2211

Just had a couple of gammon steaks as my post workout meal, man those things are high in fat... and taste like salt... beef steak ftw

Gym;

~45mins rolling, still major DOMS from last workout, spent ages warming up as well as everything felt super tight.

Bulgarian split squat, 5x5x20kg- felt really easy with right leg, doing them with the left leg was more difficult- should probably try to find another couple of single leg exercises that I like. I've tried lunges before but meh, just feels like 1/2 a rep of a split squat so whats the point...

Bench, 5x5x60kg. Fine

DL- 130kg- both form and grip broke down on the last rep, its been a while.

Static Barbell holds, 120kg... couldn't get past counting to 6.

Seated Curlz- 3x5x15kg

Speed work:
Form drills; marching, popping off one leg, bounding.
4x4x20m sprints, 2mins rest between sets, varied starting positions including 3 point start, press up position and lying on back.

HIIT:
4x400m sprints, 5mins rest between sets.
Really feel this in my quads and leg muscles now, before I learned how to stride out properly my legs would feel totally fine, it'd just be my lungs burning up... I wonder if there's such a thing as taking too big of strides... hard to track down good sprint form info online, havn't had much luck yet.

Indoor pick up tournament tonight, last one of the year, should last around 2 hours, then Brixton start outdoor sessions on Saturday. Will take a rest day tomorrow and train with different teams on Saturday and Sunday.

Nice workout. Looking good.

Do you have a structured plan?

Not really, I'm just kinda carrying on with what I was doing before- compound lifts in the gym with an emphasis on leg workouts, form training for sprinting and some HIIT.

The first tour event, the main events in the UK for open teams, is at the end of May, maybe I should be doing something more specific to aim for that? Open to suggestions....

And in terms of diet I'm still cutting while scoffing all the protein... not sure if that should change either

Hmm. I'd try and some structure to your lifts, but it's a pretty solid plan.

Cool, thanks man, all the ultimate specific coaches are big on single leg work, so I'll probably try do more of that.

Had a beer after the tourney last night, so add on another 250 cals.

Friday 10th, rest day

About an hour throwing.

So far have had 1200 cals, 70g protein, off out for the club social now, will probably have a burger and a few beers tonight.

Brixton training tomorrow, I've been informally asked to run the session, so will do a couple of the throwing drills and movement patterns I learned at CU and Fire. Looking forward to it!

Saturday 11th

I ran Brixton training, it went pretty well, maybe the lead pass I was doing with CU was a bit advanced, but I saw the mistakes we were making and adjusted by instructing ppl to time their cuts better, which helped alot. We also ran a sideline play, which was ok but maybe I need to explain the crucial element of communication between handlers a bit more, will probably do it again next week and focus on that.

But I really enjoyed the session, my game feeling really sharp right now... and at the social I just had a few drinks, wasn't really in the mood... it just reminded me that I'm really in the headspace to work on my game for now, I've done the drinking all night thing lots, now its time for something new, and pushing myself to achieve in my sport feels like a great target.

about 2800 cals, 180g protein.

And with Rugby's soundbyte in my head, I went out on my own to do some sprints afterwards, as the session wasn't too taxing.

HIIT; 3x6x50m sprints, 2mins rest between sets.
I think it was around 50metres, was using a soccer field so sprinted aobut 3/4 the lenght of it and back, felt about right.

Awesome.

Build your leg work around squats.

Start with linear progression. Do sets of 4 to 6, 3 to 5 sets. Try and squat twice a week, add 2.5kg or 5kg every workout.

After the squats, then do the single leg stuff.

If you have a set routine during the week, post it here, we can build a weekly training plan for you.

yeah, I'm a big fan of squatting. I find adding weight hard atm, as I'm not on a bulk, and newb gainz have been exhausted long ago.

Sunday 12th

Carbs- 169g
Fat- 93g
Protein- 207g
Cals- 2380

Went to a training session with Camden, I think team training sessions two days in a row, with different teams, is a bit much, by the end of today I was just getting narky and pissed off. But it has been pretty intense lately, lots of ultimate, so maybe I just need a few days off, back to work tomorrow after a two week holiday, so that should take my mind off it a bit.

Got there a good bit earlier than everyone else, so did a little bit of sprint form work, then 4x4x20m sprints, varied starting positions including; 3point, falling, push up, flat on back.

Felt the benefit of this during the session, really opening up my stride now in game.

What are ypi squatting now?

~85kg, which is roughly my bodyweight. I know thats not alot by any standards.

Monday 13th

Carbs- 260g
Fat- 54g
Protein- 200g
Cals- 2455

First day back at work and there was chocolate everywhere... only had around 200cals of the stuff altogether, could have been alot worse.

Rest day, did an hour rolling legs, hips and shoulder.

Is that low? Below parallel? Not terrible, but you'll find yourself more explosive if you can add 40 kgs or more to it.

I'd be really surprised if you are past newb gains. If you squat 2 times per week I think you see some big benefit. Deadlifts too, and all the olympic lifts.

You may need to add a little weight to make serious progress.

Tuesday 14th

Carbs- 228g
Fat- 55g
Protein- 230g
Cals- 2383

Gym;
Split squat, 5x5x20kg, still feeling significantly more difficult on my left leg.

DB Bench- 3x8x22.5kg DBs

DL- 1x5x135kg, switched to mixed grip after second rep.

Static holds- 3x5sec holds x120kg

Plank circuit.

Wednesday 15th

Carbs- 266g
Fat- 75g
Protein- 134g
Cals- 2371

A little bit of pickup... there were too many people so getting on the line was regularly was tough, which was a little frustrating but still good fun overall. Some DOMS, mostly in glutes.

Thursday 16th- 181.8lbs

I celebrated a 6month low weight by eating all the food... somewhere between 3-4kcals on the day.

~30mins throwing.

Friday 17th

Carbs- 292g
Fat- 61g
Protein- 173g
Cals- 2505

Gym;
Split squats, 2x5, then 3x8x20kg DBs... this was tough

DB Bench- 3x8x22.5kg DBs... starting to think DB bench is better for me, as I think my right side is stronger than my left... again, this would be a direct result of ultimate, where the throwing motion of a forearm is similiar to tennis.

Pullups- 6,6,7

Speed work:
Marching and pop/float drills for form, then 4x4x20m, 2mins rest between sets.

HIIT:
3x6x50m sprints, no rest between reps, 2mins rest between sets... brutal, as standard.

Saturday 18th- 183.0lbs

Carbs- 211g
Fat- 79g
Protein- 191g
Cals- 2627

Ran Brixton training again, which went really well. Was really looking to emphasise the concept of communication between the handlers when getting the disc off the sideline, which people seemed to really 'get' and incorporate into the game we played afterwards, so pretty happy with that! Had a couple of beers after training, but still a pretty reasonable calorie total for a Saturday.