[Adam Bishop]

Protein intake recommendations have increased over the years. I remember sitting through a lecture in uni where they said that anything over 0.5g/lb would go down the toilet (I’m sure JP remembers that one). Now with more research, recommendations are higher. I feel the 1g/lb works for most people in most situations.

[Adam Bishop]

Wednesday’s pull session

Deadlift 248×5 263×5 280×8
CG Pulldown 140×6 99×15
Seated Row 140×7 99×18
WG Pulldown 83x3x12 (rest pause)
EZ Thick Bar Curl 55×6 42.5×12
Cable curl 26.25x3x12 (rest pause)

Rattled through that session today as I was off fishing for the next couple of nights. Back to deadlifts from the floor and they feel great. Super comfortable as they should be. Bodyweight at 136.6 in the morning.

[Adam Bishop]

Also should be noted that the running distance can be increased weekly by a maximum of 200m (ie 2 more reps) for a steady progression.

[Adam Bishop]

No squad sessions atm till next April, I do a few beep tests and group fitness sessions at work here and there as well (police) – these are seperate to my running cardio sessions mentioned earlier

Wow you guys get a very generous off season in AFL!

Since you are so far away from the start of the season I wouldn’t personally move you onto a very specific programme yet.

An off season should be utilised as a period of recovery after the stresses of the competition period how ever with your return to the sport you should use it as a period of improvement.

Ask yourself what are your weaknesses currently both physical and technical. Adding in some basic jumping would also be a good idea as I imagine you haven’t done anything like that for a while and you’re probably heavier than before.

I would have your run a lower/upper/off split with some low level aerobic running starting off twice a week on the upper days. Here’s an example:

LOWER
Box jumps 5×3 (step down each rep)
Squat variation 3-5×6-12
RDL or hip hinge variation 3-5×6-12
Leg curl variation 3×8-15
Calf raise 3×15-25

UPPER (all 3-5×8-15)
Military press
Pull ups
Incline DB Press
SA DB Row
Dips
Curls

RUNNING
Skipping (jump rope) x100 jumps
SL hop and stick 3×3 each side
(Usual warm up you do for squad sessions)
Tempos 16x100m 16-20sec per 100m EMOM Style
Then finish with any personal skill work you need to do, kicking, handling etc

Hope this helps. It’s obviously very vague as I don’t know your personal training history etc. hopefully it gives you some ideas to work on over the next few months.

In January time I would be looking to move you onto a more specific programme with more plyometrics and unilateral movements such as step ups etc things when you will condition your tendons ready for the return to competition training in April.

[Adam Bishop]

I’d personally rest until symptoms subside a bit especially the headache and sore throat. The cough will most likely linger so for me I’d allow the others to go then start light training.

Keep some activity in your day while not training, as the others have said going for walks is a great idea

[Adam Bishop]

137.3 holding onto some water from the travelling.

Much needed rest day. Just had physio and massage to complete today. Back late from the airport as flight was delayed so pretty tired all day. Good nights sleep and I’ll be good to go for pulls tomorrow

[Adam Bishop]

Final day in Spain and finished up with a leg session. A lot of different kit than I’m used to so the weights were slightly irrelevant so I’ll just include the number of sets below:

Squat 160×5 185×3 205×5
Leg press 2 sets
Leg extension 3 sets
Seated leg curl 3 sets
Kneeling leg curl 2 sets
SL Calf raise 3 sets
SL calf Iso 3x10sec

Currently just waiting to get off the plane as we’ve just landed back in the UK. Late night for me but a rest day tomorrow

[Adam Bishop]

Push session at Oxygen gym Spain

Military Press 90×5 105×3 115×5
High Incline DB Press 60×6 42×15
Dips 3×20 (rest pause)
DB lateral Raises 16x3x15 (rest pause)
Pec dec 3×12
Pressdowns 3×12
OH Rope Ext 3×12

Another day done in Spain. One more to go with a morning squat session on the cards

[Adam Bishop]

Crocs for short distances (10-20min)

Hokas or wellies for the 45-60min walks with the dogs

[Adam Bishop]

Oh and what days are your squad training sessions?

[Adam Bishop]

Hi Elken

Some follow up questions from me to help with this:

1. How old are you?
2. How many years experience do you have playing AFL?
3. How many AFL team sessions do you have per week?
4. Is this an in season programme and if so what day do you play your games?

[Adam Bishop]

Pull session at Oxygen Gym in Spain.

Deadlift 310×1
HS Pulldowns 180×7 130×14
HS Iso DY Row 200×8 150×12
Pulldowns 70x3x18 (rest Pause)
Rear delt fly 3×12
Cable curl 2 sets
DB curl super set 3 sets

Well equipped gym but I made the mistake of not having any liquid chalk on me today which made gripping the bar (even with straps) difficult on the deadlifts so I pulled a single and left it there.

Push tomorrow morning

[Adam Bishop]

Rest day yesterday with a long walk along the beach front.

Just about to head into the gym to do some pull.

[Adam Bishop]

Bit of a late post. Long day. Today we travelled out to Spain for a few days for a semi holiday. Still on diet and training just in the sun. Got a legs session in before we left for the airport.

Box squat 175×3 185×3 195×6
Leg Press 475×15 475×11
Leg extensions 147.5x3x16 (rest pause)
Leg curl 112x3x15 (rest pause)
SL calf Raise Lx3x24 Rx3x25 (rest pause)

Felt strong on all movements today – great session. Managed to grind out 24 calf raises which is a big improvement. Strength deficit is reducing, I just need to focus on matching the muscle volume left to right.

Rest day tomorrow – I need it. Body is feeling it

[Adam Bishop]

Will you be doing any Giants Lives this year Adam?

Unfortunately not. My planned return competition is Britains Strongest Man in February.

Mid tendon ruptures just take a lot longer to heal than ruptures at the insertion