Legs & Chest split

4x10 Heavy squats
4x10 Deadlifts
4x10 Lunges

4x10 Bench Press
3x10 Dumbbell flys
3x10 close grip bench press

The Antagonistic Workout: Back & Chest

Bench Press
Bent over row (4x8)

Push-ups
Pull-ups (4x10)

Dumbbell flys
Rear delt flys (4x10)

Bicep curl
Close grip bench press or skull crushers (4x12)

Season Split #3

Day 1:
Front Squats (4x10-8)
Power Clean (4x8-6) SS w/ standing dumbbell shoulder press (4x8)
Torsonator (4x12)
Lunges (4x12)
Weighted decline pullover sit-up (4x12-10)
Single leg box jumps (3x12)

Day 2:
Bench Press (4x8-6)
Bent over row (4x8-6)
Incline dumbbell flys (4x10)
Rear delt flys (4x10)
Dumbbell Push-ups (5x10-8)
Pull-ups (5x5)
Rotator cuff (4x12)

Season Splits #2

Upper body:

Military Press (4x8)
Bench Press (4x8-5)
Bent over row (4x8-6)
Weighted/resistance push-ups (4x10)
Upright row (4x8)
Torsonator (4x12)
Pull-ups (5x6)
Incline chest fly (4x10-8) ss w/ Rear delt fly (4x10)
Rotator cuff (4x12-15)

Lower body:

Squats (4x8-6)
Front squats (4x8)
Deadlift (4x10-8)
Weighted step ups (4x10)
Lunges (4x10)
Box jump (4x10)

Season Splits

This week will be the first week where I'll be going to all 3 sessions of training since I got work off and all that jazz and I won't be able to go to the gym 5 times a week like previously so gotta condense it down and focus on the compound movements, I'm not to fussed because footy isn't made in the gym it's made on the field, anyway so I started off the week focusing on more compound movements and hitting most the upper body, it went a lil something like this

Military Press (4x8-4)
Deadlifts (4x6)
Power cleans (4x6)
Bent Over Row (4x8)
Weighted decline sit up (3x10)
Snatch (4x6)
Pull-ups (5x5)

Pain In The Ass Leg Workout

This workout was crossbreed with a similar workout that I will post at a later date and it gets its name because I have the sorest ass and I haven't had Nandos in weeks! It went a lil something like this

Squats (4x8) superset w/ Jump Squats (4x12)
Make sure you use a heavier weight then usual, again just experiment with a weight were u can get all the reps out, the idea is to go a little bit heavier than usual. These squats MUST go nice and deep none of this half squat business! and at a slow tempo, be sure to push through your heels. Straight after this rack up and get into some jump squats, nothing to complicated but it will get your heart rate up.

Lunges (4x10) superset w/ Jump Lunges (4x20)
You can do these walking or standing or with a barbell or dumbbells, I prefer to do them walking around the gym and interrupt everyone else workout haha. I don't do lunges as often as a should but recently I've been doing them more and I've been feeling it the morning after and usually the day after that. Drop the weight and go straight into some jump lunges, also remember it is 10 reps per leg so it's pretty much 20 reps all up for both exercises.

Glute Ham Raise (4x12)
Hop on the apparatus you see below, all gyms should have one and if for some reason it doesn't ill show you an alternative to this exercise (here) anyway grab a 10kg or 20kg plate, hold it to your chest and hop on the machine, make sure you adjust it to a comfortable height, I usually set it up so that the pads are quiet high up on mu quads just under hip level, if you adjust it too high sometimes you can squish your doodle on the bar in the middle so be careful. Your back should be straight and not hunched over and rep it out nice and slow, flexing at the end.

Calf Raises (4x15-12)

You can do these ones seated or standing, isn't gonna add to the pain in your ass muscles but a good exercise none the less.

Box Jumps (3x10)

Finish off the workout with some box jumps, try go as high as you can and it will add some sexy explosive muscle fibres to your legs to help you jump higher and run faster and will help destroy the rest of your butt

Preseason #3

The best training session of the preseason so far, went for 2.5 hours in near perfect conditions bar the heat. Start with a simple handball drill followed by another which included tackling and getting the arms up to dish the ball off. Now for the exciting part the endurance training, this one I really enjoyed it was pretty basic, there were two cones placed 20 meters away from each other and what you had to do was partner up and run to the cone and back as many times as you could in a 30 second period, after your 30 seconds are up you get a 30 second rest while your partner ran and so on. This was done 5 reps, 2 minute break and do it again. Once this was all done then we got into some pretty straight forward kicking drills nothing to exciting pretty much down to the basics in every aspect of the game.