January 30th Day 12
ok. Sorry for not posting. I got a little bit caught up with all the new years and christmas celebrations. So now i seriously trying to go pro, and i will post every single day, provided i dont have any other commitments.
The football season is starting here next month and I have to be fully fit by the time it starts. So heres a bit of what i did yesterday:
Firstly i started freestyling a bit, for about half an hour. Freestyling is good for ball control so i do it for fun. I was just practising atw's and tatw's. Im getting the hang of tatw, and im getting pretty close to mastering it. I figured freestyling is a good thing to do in spare time to brush up on yourn ball control.
Also, i have started a new weight matrix program, which i did last year and i am starting this year again, but its going to be with heavier weights. Im only doing it every 2 days, and i will freestyle,run and practise football on the other days. The program runs for 12weeks (about 3months)
I started off with hyperflexes, which is where you lie on your stomach and raise your upperbody and lowerbody together, leaving just your midsection on the ground. Its a very good excercise.
I did 2 sets of them, each set looking like this:
5 halfway (from the bottom up)
5 halfway (from the top up)
and 5 full again
After that i did crouches with a 15kg(33lbs) dumbell in my hands, resting on my shoulders. I know it isnt a lot of weight, but im just starting off easy. I did 2 sets of the same style mentioned above. (Im using that all the time for this early stage of the program.) It worked my back,triceps, quads and basicaly all of my leg muscles.
After that i did pretty much the same excercise, except I held the 15kg dumbell in front of me, resting it on my collar-bone area. I did the same set pattern and this excercise worked my forearms,biceps,chest and again all my leg muscles.
Afterwards i did a donkey calf exercise (please ignore the weird name haha) and that was where you stand on the edge of the step, only the ball of your foot is on the actual step and you with a small 15kg dumbell in one hand and you lean forward and keep your balance with the other one. Your other leg is raised. Then, with the foot that is on the step, you lower your heel and raise it as high as you can on the edge of the step. It works your arm and your calves real well. I did 4 sets of them, with the same pattern for each leg, 2 standing and 2 leaning over. So overall i did 8 sets.
After that, i had a quick jog, i jogged 1km in 4mins. Im planning on doing more today. After that i juggled for a bit. I noticed i am consistently getting to 100 now, which is a really big improvement for me.
Hope you all understood all of that, it was a long post.
Thanx for reading.