On Friday last week I was invited to a Maximuscle Football event at Surrey Sports Park, Guildford. I’d had a long week so was looking forward to getting in some good training, football is my sport so any chance to get some advice on how to improve my game, I’m there! The session was held on the outdoor pitches, we were split into small groups and then taken through a training session focusing on conditioning and improving our core skills. After a thorough warm-up we got involved in number of intense competitive challenges. One of which was a version of the classic attack vs defence drill.
The coaches formed an inner and outer circle; the attackers were in the circle and defenders outside. The attacker wore a bib in his shorts and the defenders aim was to get that bib but the defender couldn’t touch the attacker in the inner circle. The drill is designed to make you think about finding space, speed and control your speed. It was good fun, useful to create space and find space in the box for a dynamic sprint. I’ll be using it with the team I coach on a Saturday, you should try it too. It would be a great warm-up drill.
One of the other really good drills was a shuttle in a diamond shape which took 15 seconds, 1 min recovery, replicating the movement in the game. 15 seconds, sounds easy, but I was knackered after 5 reps, it doesn’t sound much but when you are doing it, it’s intense! What I took from this drill was an acknowledgment of my overall fitness. At the start of the Protein Project I wouldn’t have been able to keep up as much as I did on Friday, overall I’m finding sessions are easier now and more enjoyable because I feel fitter.
I managed to catch-up with David, one of the Maximuscle Protein Project contestants. It was really good to catch-up with someone going through the same challenge and what was great was that he thinks I’ve lost weight in my face, cheers David. David, now six weeks in looks sharper, more confident and more alert. It’s good to see that half way through, I’m right behind him to make an amazing transformation.
Last night I was challenged with an office dinner. Anyone trying to shed the pounds will know eating out can be a right ball-ache, especially going out with the Loaded crew. We went out for dinner and then onto the football, the less said about that, the better. At dinner I managed to do alright in terms of keeping to my diet plan, I had half a chicken, salad and sweet potato fries. The toughest thing was no alcohol, not many (none) of the Loaded lads sympathetically offered to join me on a t-total night a struggle that was compounded by England’s performance in the second half.
For the rest of the week I’ve got three gym sessions and I’ve now started doing super sets. Super set one consists of Lap pull downs and dumbbell bicep curls, super set two is seated rows and leg curls, and super set three is stiff leg deadlifts and shoulder shrugs. I do 12 reps of each exercise and five sets of each with 45 seconds of rest between sets. My advice: make sure you get your weights right because this sessions burns!
To watch the next episode of the Protein Project, click here: http://www.maximuscle.com/proteinproject.