AGE: 23
HEIGHT: 177cm
WEIGHT: 70kg
SLEEP SCHEDULE: 6-8hrs per night
BODY TYPE: Average to small build. Small ankles and wrists. Skinny legs and forearms - not much power or flexibility.
GOALS: Hoping to dramatically build size, speed & agility, strength and stamina whilst keeping fat levels minimal. Virtually improving all areas of fitness, but am unsure if it is possibly. Main priorities are to feel very healthy and energetic, with speed, agility and size. Basically a combination of looking really good whilst being able to back it up on the oztag field with a ton of agility and endurance. Lots of speed/agility over 10-20 metres, being able to stop on a dime and change directions/cut easily.
Here is a video of the level of agility I'd like to get near.. don't know if it's just a dream or not though:
http://www.youtube.com/watch?v=sMY0lvn52HMCURRENT ABILITY: Fairly unfit. Getting puffed out relatively quickly. Haven't been to the gym regularly for well over a year. Haven't had any form of cardio or consistant sporting commitments for several years.
given that, first goal is to simply get back into the gym consistently and work on things like interval sprinting (submax), jump rope, etc.
INJURY HISTORY: Knee reconstruction from Rugby League (right knee), torn/strained harmstrings that tend to easily cramp up.
damn forgot about that
TRAINING HISTORY & ACHIEVEMENTS: Went to the gym 3-5 days a week, every week, during 2009. Put on 10-15kgs of muscle mass(and fat) to reach a weight of roughly 80kgs. Rarely visited during 2010 and lost most of the muscle mass but managed to keep some of the puppy fat. Lost significant size. During high school consistantly made long track running teams, captained various football sides and enjoyed being fairly active. Had a fair level of speed and agility, and a very strong endurance base. Endurance was probably one of my strong points.
CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM: Casual oztag once every fortnight if I'm lucky.
BRIEF OVERVIEW OF CURRENT DIET: Several light meals throughout the day, 2 wheat bix every morning with some fruit. Generally some fruit yoghurt, canned fruit, rice crackers, chicken or steak salads, or tuna sandwiches during work hours with occasional junk food. Generally a lot of rice/pasta for dinner with some form of vegetables on the side. Lots of small meals to keep me going throughout the day now, as opposed to 3 big square meals in the past.
need more protein during breakfast, breakfast needs a large amount of protein.. dinner needs more protein also.. diet seems pretty low in protein.. then you also need protein shake directly after training (any type of intense training).
IMPORTANT ACTIVITIES: Currently working a desk job but hoping to join the army in the not too distant future. Want to really build up a lot of speed, agility and stamina to be one of the real guns at oztag in my area.
well, you need to do something simple to start..
Session 1:
- warmup
- jump rope
- bilateral lower exercise
- barbell bench exercise
- seated row exercise
- unilateral lower-body dumbell exercise
- superset of bodyweight calf raises, dips or pushups, chinups or pullups
- stretch
Session 2:
- warmup
- light sprint warmup
- submax interval sprints for 30 minutes
Session 3:
- rest and/or core
Session 4:
- warmup
- jump rope
- bilateral lower exercise (same as session 1)
- dumbell bench exercise
- dumbell row exercise
- unilateral lower-body dumbell exercise (can be diff than session 1)
- superset of bodyweight calf raises, dips or pushups, chinups or pullups
- stretch
Session 5:
- warmup
- light sprint warmup
- submax interval sprints for 30 minutes
Session 6:
- rest and/or core
I won't put sets/reps right now, tell me if that is or isn't a problem.. rep ranges should be pretty much 3-4x10 for everything except bodyweight exercises, which are done to 3-4xAF (almost failure)..
After 3-4 weeks of that you could then start changing things up, but for now, that should be your focus.
peace man
