Massive soccer week! Couldn't be more happy about it! 3 games in one week, plus World Cup, plus a intense week of trianing!
If this wasn't enough, I bring some useful information about sports suplementation, after a quick visit to our sports Nutritionist specialist Susie Fitgerald. She has a supplements shop inside my Gym, Fitnes First in Maroubra and from the last week, I'm trying new supplements.
Let's start from the start.
Monday 16th of June, after the game against Olympic Eagles. Recovery day and light cardio day
Monday, is always the day after a game. How I usually take those days? As a "recovery" day.
My session here involved some dynamic stretch in the Steam room, 20 minutes foam rolling my whole body, apart for my legs, I like to put some emphasis on my back as well. Even being a day after a game, I like to spend some time in the cardio area, using some of the equimpent that we have in Maroubra. In this case that was my light cardio work out:
- 1,5km running
- 1200m in the row with the following format: 300m rest 1 min x 2, 200m rest 30s x 2 100m rest 15s x 2
As you can see, this keep me in movement but also I have a lot of time during the day for rest my legs, and more thinking that wednesday we have another game.
Sports Supplementation. For Susie Fitgerald.
So after explain to Susie what my goal was, she went straight to a few products, but before she sell me all that stuff, I ask her why should I buy those products. Those are the explanations and answers that Susie gave me.
Susie will recomend a product focused on recovery, because of the endurance factor of soccer. A product with high content of magnesium. This mineral, have a long list of benefits, but for our case, and our goal, this supplement will help to prevent or reduce the risk of muscle spasm and cramps, rehidratating the body and allowing the body to generate more electrolytes
Endura, (is the magnesium supplementation choice) is the name of product that she reccomend, 30 min before or during.
Get direct to my blood stream.
Aminoacids: Help to muscular recovery and improve perfomance and endurance. Recovery is the most important part, after the game or after any training, for a faster recovery and less tissue wastage and less muscle soreness.
Fish oil (most recommended) it helps to protect and give more mobility to the joints, and it's and important anti-imflamatory and brain function.
Dinamyze protein: 2 half serves a day, always after the training, because of my body type (avoiding loosing weight). Straight after training, we need a shake for the muscular tissue growth. This protein wouldn't be suitable for everybody (High in carbs and proteins). This is good for my body type and metabolism, giving me the right amount of carbohydrats, and proteins. For someone more heavy this protein will not be reccomended. Also contributes to a faster muscular recovery.
High calories, high carbs, high proteins.
And yes, as you might guess, I'm taking every single think that is on the list : )
Tuesday 17th of June. Ball dribbling and conduction.
Just before the second game of the week, I had time for a session. In this case, ball conduction and control. It was a session pretty similar that the one of the last week, but was a bit longer and I add a couple of extra exercises. This is a quick resume of the session
Warm up: 5 laps around the field jogging with a ball
Training:
- Ball conduction from A to B doing a 180* lap around a cone
- Ball conduction from A to B dribbling 2 cones in the middle.
- Inside a square with 6 cones, trow a ball to the air, control and get out the square using a dribbling
- Freestyle dribbling with 7 random cones (dribbling after dribbling until i pass the 7 cones)
- Slalom ball conduction in between cones.
That was it in another succesful session.
Wednesday (game), Thursday (rest), Friday (away).
Second game of the week, and another victory, although that the fake turf was a little bit of a deal, we managed for get the 3 points, and I also score! check the post East 2 Pagewood 3!
Thursday I had a busy day at work and I couldn't spend much time training, although that as much as I could I foam rolled my legs.
Friday I get a well deserved day off, so I didn't even step in to the gym.
Saturday 21. Gym session, High intensity circuit using Bosu balls and TRX.
I got a cancelation saturday, that gave me a little bit of room for train before the sunday game. Even being tired after a long week of work, I managed for prepare a easy and quick circuit to myself, with the following exercises and format.
5 sets, without rest in between exercises or sets.
- Double Bosu ball static sprint. Great for core strenght and quadriceps endurance. "40 sprints"
- TRX Single leg back lunge to a static sprint. Awesome dynamic exercises that use a few of our leg muscles such us your gluts or your calves. It also get some of your quads. 10 per leg.
- Single leg TRX single leg squat on a bosu ball. Again using the bosu balls, we take away the balance factor, so we have to use more our core as a stabiliser. This is a great exercise for get more elasticity on the joints, more power on the legs (quadricepd and hamstrings) and a bit of our gluts. 10 per leg
- Wheel roll. This is a core exercise, that doesn't have much to do with our legs (you do the exercise kneeling) but it add a core strenght factor, and this is always good. 12 reps
- Side steps. Keep the HR up, and also it works calves, and gluts. Easy and simple. 40 steps
- TRX Row. Legs straight, working on the heels, and contracting our gluts. With a perfect form, we will keep our leg muscles activated for the whole exercise. This add an extra strenght point to our workout. This is a back exercise, and this is always a good complement to our lower body training. A good upper body will help us winning the challenges in a game 15 reps
You know what? let's have a look to this video so we can see a bit more about this quick workout
Hope that you enjoyed, on the next post, we analyse the victory of Pagewood against Lokomotive A! Soccer everywhere!!!!!!!
Keep enjoyinh
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