last ten minutes, come on booooooys! one more.

2x25' G1 run, 15' stretching break.

regeneration day, nothing more to say.

morning: 10' warm up, 70' technical exercises with ball, 30' shoot exercises both-legged, 10' cool down.
evening: 5' warm up cycling, 4 series: intramuscular leg press 3 repetitions (left: 140kg, right: 130kg), explosive double high jumps 6 rep., tappings 5 sec.; 2 series: sitting chest press 80kg (15 rep.), diagonal abs, straight back muscle 10 rep.; coordination during the breaks.

what a wonderful day today. feeling like a boy, playing for the first time. my right foot is coming back, step by step, and i am able to do, what i love so much. taking the ball, doing what comes in mind, without being afraid all the time. a beautiful training day with having a lot of fun, that's for sure...

morning: 60' run G1, 30' strenghtening.
evening: 10' warm up run, stair jumps (10 series 6 reactive jumps, two-legged).

two days without internet, sorry for the delay. the focus of this weekend was on endurance, one fast G2 and one basic G1. sunday evening i finally tickled my fast muscle fibres a little bit, stair jumps to not get slow after the runs.

45' run G2.

morning: 15' run G1, 30' coordination runs, 15' run G1.
evening: 10' warm up run, 10' coordination runs, 30' technique exercises with ball, 30' shoot exercises right foot (70%), 30' shoot exercises left foot.

once again a good day on the pitch. daily improvements.

10' technical warm up with ball, 5' dribbling exercise (80%), 15' slalom dribblings with ball (60%), 30' dribbling and low shoot exercise right foot, 25' shoot exercises left foot, 10' cool down pass exercises.

i felt a little insecure. the latest trainings took a lot of energy, also due to my cold, that is still with me. therefore i gave my knee one more day of regeneration (look at yesterday's torso training) to be ready for the pitch. and it was. i made a big step forward today, being able to increase intensity with the right foot, especially during the dribbling exercises.

10' frictions tendon, 10' functional massage, 10' laser.

25' cycling 120W, 5' balance exercises warm up, 3 series: abductors (12 rep.), diagonal crunches cable winch (15 rep., 7 plates), back extensor one-legged (10 rep.); 3 series: chest press 60kg (12 rep.), rowing 25kg (12 rep.), lat 53kg (12 rep.); 2 series: leg press one-legged 50kg (25 rep.); balance and jonglage exercises.

due to my tiredness from the last days, i focused on torso improvement. tomorrow i am planning to train intensively on the pitch which requires my full muscular concentration.

10' frictions tendon front, 10' laser, 10' frictions tendon back.

45' stretching.

first day since i'm back, that my body yelled for a break. the program before, especially monday, was exhausting, so i just organised a massage and did a small stretching session.

morning: 15' warm up with balance board (jonglage and diverse variations), 10' warm up strenghtening, 6 series intramuscular leg press: 1 serie 110kg (5 repetitions), 3 series 120kg (3), 2 series 130kg (1 right) and 140kg (1 left); explosive and reactive jumps exercise 6 series, 2 series chest press 70kg (9/6); during the breaks balance board and basic strenghtening.
evening: intervall run (4 series 5' G1/2' G3), 20' cool down run G1

i'm completely done... but feeling good. hard day for my body, seeing what it is able to do. tomorrow rustig aan. promised, roelf.

2x30' regeneration run G1, 15' stretching.