Episode 50: Mid Championship Reflection

How is it going everyone? Welcome back to the episode of the podcast. Today is another solo episode and we're on episode 50 and I'm just going to talk on this one. I'm going to call this my mid-championship reflection. Just kind of go through my training fitness levels, have a performance, have been going areas and questions that people are still having troubles with themselves. I'm kind of giving my thoughts on my own performance and how I can help other people in this time of year. I'm resuming most people are in mid-champions now, we're nearly in September. If you're not having a stardew, your championship is definitely coming up or you're in the latter end ourselves. We're going into our last group game or 2-2 which is fantastic. I haven't been as good at this now for the last couple years. So it's good to be 2-2 going into the last group game, coming into the latter stage at the championship which is fantastic. I'm just kind of reflection of my own kind of injury since the summer and kind of it's been an injury plagued year for myself this year. It's the first injury I've had. I'm a muscular injury I've had in six years. I've had a couple of knocks, a couple of like sprained ankles that impact injuries that broken hand and stuff which is not really a whole pile you can do to prevent that from happening on the strength and condition side of things. When you're getting a knock like that or just falling funny, like there's only so much strength and condition you could do but when you get a muscular injury, injury, like I've had this year, I tore my hamstring and I was having a recurrent hamstring strains off that. It's kind of very frustrating especially when you're a coach or you're given up plans like myself. You want to be able to give as best plans as possible and when you're making mistakes, it's very frustrating so you kind of have to put on your coach to sit and listen to your own advice and listen to your body and not make mistakes. So the mistake I made was I used to come back from my initial hamstring tear. Everything was perfect. I went into the gym and I went to heavy and I did lift which caused my back to go to spasm and it just have had some sciatic nerve issues from that. Again, the hamstring was going because the back was tight, the luthier compensated and the hamstring eventually gave. It was after a holiday and everything. So there were some factors in there that wasn't just a direct cause of doing a deadlift. That tore my hamstring again, there were a few factors in there and when I came back, there was a recurrent hamstring strain and like I would always tell anyone who has an issue or an injury or an injury or an injury or get into physio straight away, I took a week off, I just took a week off, went back at it again and then it had a recurrent and a recurrent and I took two times that happened for me to realize, okay, I need to just go in and get the physio sorted. Now, if I went into the physio earlier, I would have had the issue sorted earlier. But do as I say and not as I do, sometimes you can be a bit pigheaded especially this time of year, it was happening to me in June. So, you know, train was picking up, the weather was good, we had lost a league quarter final so training is just starting to get a bit more enjoyable, we're getting a few challenge games and stuff and I want to be playing after, you know, missing, I don't know how many games I missed, the torn hamstring I think was, I think it was four or five games or maybe maybe definitely three games at the torn hamstring and I got back, played one and to be injured again until it's very frustrating and anyone who is coming back from injury and the weather there is championship or the start there is championship, you have to be a little bit realistic, like I knocked out a height or a height, the fact that I didn't start our first two games simply because I wasn't fit enough, I missed three challenge games, the seven weeks of training, the lads are going to be training away, the lads are going to be playing well and you can't just, you know, go straight back in after doing absolutely nothing. So, you know, I knew I wasn't just a pointer, I could not control the choice of the prime like, oh, I should have been focused there. I came on, I came on a half time in both games and I taught my performance in the first game was by the second game and again it's just one of those things that is championship games or sometimes a little more tactical based and I think it was funny, I was a little bit more nervous playing the second game than I was the first game even though we're winning the second game more half time than the first game and the first game we were losing by a point of the end of winning by nine and then the second game then we were winning by a goal or it was a little bit of an issue with score where we taught her up by five and then there was a change in her up by three then. But when you're coming on a half time and kind of supposed to give, but the context anyway isn't that position who's coming on a half time to kind of give my reflections on how to pair forward and how you know the mindset isn't that and it's a bit of a funny one for myself, I'm not used to this coming on a half time in games and normally we would have been starting games and stuff. So it is kind of a bit of a change for myself. So I was just to kind of go for my train inside of things and to kind of look at that outside of the games. So obviously the game is the main thing, everyone wants to play as best to kind of run for the championship games, for the rest of the group stage, the latter stages and then if you're looking outside of your collective team trends, how many gym sessions do you know we, what should you be doing in the gym, how hard or heavy should you be going in the gym, what way should you be lifting, obviously wait as relative to each individual person talking kind of on the or P scale here, so if anyone doesn't know what the or P scale is, it's a rate of perceived exertion which means that an or P of 10 would be like a 1 rep max. You cannot do any more reps. 10 is the maximum. You can't do any more reps. So just say a 1 rep max 10 or if you're going for tree reps, you do the tree reps and you can't do a 4th. That's an or P of 10, whereas an or P of 5 would be where you have 5 more reps left in the tank. It's also called or I or reps and reserve. It's a similar scale. So just say or I or a 5 would be you have 5 reps left in the tank, which would be equivalent of an or P of 5. So just for going ahead, I'm going to be using the or P scale instead of using the weight. So example, just a bench press in 100 kilos with an or P of 7 would be that you've tree more reps left in the tank. So I'm saying everyone needs to be hitting 100 kilos. I'm going to say off I'm going on bench press, I'll be hitting an or P of 7, which means I've tree reps left in the tank. Just to kind of clarify that, if I could use an or P scale a little bit in this discussion. And again, with my experience over the last couple of years, mistakes I may especially come championships in season, like prime in season, like there's a little bit of difference between the league and championship in season trend as well. You can get away with going a little bit harder than the gym when you're getting up to that fitness level with the league games. You know, it's not as intense, you know, you know, people on holidays, people missing here there and it's kind of it might be taken as seriously as championship, especially with the heavier ground. So if you're getting your fitness up and everything, come championship. It's when the intensity is up to another level and especially if you're a team who wants to compete, wants to be getting on to the ladder stage of the competition. It's going to be competition in-house and for places as well. So it could be a case if you're on a team now where your account players are away, they're coming back. You've paid the whole league and you want to keep my place for the championship team. The intensity and training is going to be a lot higher than at the start of the league when you know, the could be three or four lads away, depending on your club, whether that's las and minors and your twenties or the way of the senior and the county setup. You know, this is going to be a little bit more leeway with team. You might get the start and every game and then just say you're starting corner forward is coming back from the counter team and you're a corner forward. Like okay now the competition is on here like where I don't want to be pushed out easy just because he's back. I still want my place in the team. So the training intensity is going to be a lot higher than our competition places and that's fantastic. It's a fantastic time of year to be in training and the weather is good. The pitches are dry. The sun's out with the balls and the balance is about the place and it's a very enjoyable time of year and is that good? It's kind of good both about the place as well and the train. When the train is good and the trains are intense, the team feels good and if we win a couple of games off the back of that whether that's challenge games or whether that's your first or second group game and the championship, the morale is good and the group as well. But there's still always going to be that internal competition. Obviously the main goal of the team is everyone wants the team to do well, everyone wants the team to win but you want your own individual spot on the team and that's just the way it is. We all play football or hurt and because we love it and we want to be playing as much as possible and we want to be playing as high level as possible and there's going to be that internal battles for places inside the team with the end goal. Obviously being the team wins. So that's it's always good and have that competition and when you push and lads on and there's obviously there's a difference between being a selfish asshole when you look at competition places and bringing each other around. If it's a case, someone's in the same position as you, if they get to know the head you in one game, you can always say that you're encouraged and you're not like I hope he does shit so I can come on and show everyone how good I am as well. I don't think that's a good mindset to have either especially if the end goal is the team and like at the end of the day we're all a team, we go out after the game and if you win something you're going to be celebrating with them, if you lose you know you're going to be miserable with them. You don't want to see someone you know doing bad just because they're playing ahead of you. And then when I was a year ago when I was in the American Channel I got dropped for a game and it was the first time I ever got dropped in my life for a championship game and I took it very poorly. I didn't throw the toys out of the prime, I didn't wish anyone would play it poor and it's like that. I just, I didn't know how to react because I hadn't been dealt with that before. I've been obviously played on the bench in other teams and stuff before but come the championship I always kind of was staring and come to the business end of the year and when you get dropped it's obviously it's not an ideal situation but the end goal is make sure the team goes well. I didn't throw the toys out of the prime, I didn't have an argument with anyone I didn't go, who would have been able to start and so I could just have the take and not the game and it was a new position for me to be in and I kind of, I was more open about the place and I was going to the war and I wasn't quite intense and it's like that and when you're only coming out of the last 10 minutes and you're pissed off and just was I probably didn't react as I showed up. After I didn't play that game in training and then as I always say to people who get dropped or who don't make the team or maybe it isn't a conversation but I said to the manager I said look at what do I need to do now to get back in my place back on the team and this was maybe two or three trainings after that game and manager said look at you keep doing what you're doing in training and you'll be back in the team and that was the case comes to the semi-final, that was the quarter final that I got dropped I was back in the team the semi-final then and I was starting to win four then but it's happened those conversations like at the time if I asked before the first training back he said look if I need to do is X, Y and Z if you work on those things does the place for you back in the team if you work really hard first I was obviously I'd worked on that I was just pushing myself hard around training this was the year I was doing underdogs as well so I was kind of maybe my focus is a little bit off the club scene at the time I was driving down the country doing these camps playing underdogs and at the time I was still going to the gym five days a week which isn't ideal and that's another mistake I made in my past going to too many gym sessions in season, not few and right not eating right and I was doing too much training obviously underdogs was once off thing I was okay I took a give you all for that then I kind of was I put the club scene on the back burner a little bit I kind of took my weight took the football pedal in that sense maybe wasn't going as hard in training and then games and performance wasn't as good because I wasn't feeling correct because I was doing too many gym sessions and not feeling for the amount of training I was doing during the year but this year then I'm at a stage where over the last three or four years I figured out my gym sessions and what works well for me and what is too going to do too much. So just that even 2020 was the last year when I did too much. So I was going to the gym four times a week in season, in championship weeks. Like I go on a Monday, choose the Thursday, or when's the Thursday, whenever I took a Friday off before a game, or even I do another body session that I did before a game sometimes. And obviously my performance wasn't fantastic, wasn't fueling right, I wouldn't have been carrot-loading as properly as I should have known. I wasn't going off the six to eight grams of carrots for killer or body weight. I was just eating a little bit more carbs, which in reality I probably wasn't eaten enough for the demands of the game. And my performance wasn't great because of that. And I go on four times a week. And what I do was, just say if we had a game on a Sunday, very intense game in championship game as they are, I'd go to the gym and then I'm one to more and I do a quiet intense gym session. So if we're talking on or P scale, as I mentioned earlier, I was probably doing an eight and nine out of 10 the day after a game. And then I was tired, just so we trained them, and I choose them, I'm tired, I'm super fatigued, I'm slow recovering from the game, doing a heavy training and then I choose them, I might do legs in a Monday or the day after a game. And it's just this endless cycle of feeling tired, feeling fatigued, thinking, oh, I'm just not training hard enough, that's why I'm not fit enough. I should train harder and harder. And as this endless cycle chased my tail of, trying to get fit or trying to get, you'll perform better, not fuel and for that, not eating correctly for that, and just end up not going anywhere, just going around in circles. So this 2021 was when I really took a step back. And again, I only go to the gym that amount of times a week because I enjoy going to the gym. And it's hard to kind of take a step back when you're something that you enjoy. Boy, you have to ask yourself the question, what's more important here, is it going to the gym, is it looking a certain way, is it hitting certain numbers on lips, or is it your performance? And again, I've had a couple of talks myself over the years, where after I needed, I'm not sure if I remember that meme, was like a fella pointing himself in the mirror, and it's like obviously different captions, but I needed like point yourself in the mirror saying you're not a bodybuilder, you're a GBA player, training and eat as such. So 2021, last year was when I really took a step back and I was going twice a week in season. And the sessions are probably, there's some day sessions, an orp of six out of 10, where you're not lifting incredibly, like you're not going intense, everything is kind of power based, you take lots of respite in sets and reps, or some of the reps are between sets. And like it could be in the gym an hour, and you're probably only doing maybe 20 minutes of work, and the rest is rest time, but in end goal, why does the end goal then goal is performance? Especially if you're doing likes applying metrics, you're doing the likes of your power based exercise and other power claims, maybe contract supersets, maybe a trap bar, deadlift and a band of broad jump, doing a bench press with a plyometric pushup, so many different variations of apply metrics, contract supersets, different exercise. But if you want to get the best benefit from any of these strength or power based exercises, you need to be taken that rest time. You need to get that full recovery, so you're able to go as hard and as fast as you can for each rep for those sets, and then you rest until then. And that's just the same goals for sprint work, or adding speed sessions. If you're doing the speed session, and for example, you're running 45 meters, just to use the lines in the page, or 50 meters, wherever you're running. And if you're only taking 30 seconds to minute rest after running 50 meters, you're gonna be tired, you're gonna be working endurance, because it's a repeated sprint, and you're not gonna be getting to full speed every time you're gonna be hunkered over, and next thing, it's time to go again, and you're not ready, you don't have your full breath back, which means you're not gonna be running at full speed, which means you're not actually working speed work. You're just doing endurance session. So that's a good rule of thumb then, for doing speed sessions, is take one minute rest per 10 meters covered. So if you're doing a 50 meter sprint, you would take five minutes rest, and again, this is a rule of thumb. You can take a lot more, maybe not less, if you really wanna get the pen for frown, which obviously is gonna be certain cases, and certain times where you can, and can't. But again, this is a general rule of thumb, and the same for the power and strength best exercises. A general rule of thumb is two to five sets, two to five reps of two to five minutes rest, and that's close to, could be, close five minutes, and again, it doesn't have to be two minutes. If you're not ready yet, two minutes, it doesn't mean you have to go again. To take as much rest as you need, as long as you know, you're doing sets, and you're there all day, and you're hogging a squat rack, and you know, people are trying to use it, and you're in there at six o'clock in the gym as packed. No, within reason, as just a rule of thumb, and people will say, "How you do this?" I do that, people will do this, and then the other, again, there's obviously going to be loads of different variations of that, it's a general rule of thumb. It's something I do myself, and I find that, and I weren't the gym as plenty for me, especially in season, in half season, they might get a bit more time. But if you wanna get in and out, you only have an hour, if you kinda reduce that rest time to two to three minutes, and again, with the weight, you're looking at moving that weight as fast you possibly can, especially if the main goal is performance and power. You don't want to be going on an orp, if you're going on a bench press, and you're absolutely bustin' yourself, and you have one rep left in the tank, and you need a spotter, and then you're absolutely gooseed after the bench press, and then you have to go into something like a plyometric push-up, and you're barely able to do a normal push-up, never mind a plyometric one, you're not gonna get the power element of that contrast, super-set, you're gonna get the strength best, so if that's fine, that's excellent, but if your main goal is power, you want to be getting that power element of it, with a plyometric push-up, and same goals for a band and brawler jump, or a counter-moving jump, or again, so many variations of that, so if you're doing a contrast, super-set, or a box squat, with a counter-moving jump, if you absolutely kill yourself an orp, and nine or 10 or 10, and then next thing, you can't even move your legs, and remind trying to go straight into a jump, you're not gonna get the benefit from that, so an orp of seven to eight, you could get a weight, an orp of eight, it just say if your game maybe two weeks out, or if you really, really want to go heaving the gym, if your game was on a Sunday, and you're on the gym on a Monday, and it's six days out from a game, you can get a weight with a little bit heavier recession, or a little bit more intensive recession, put on fine from myself, and I've tried and tested this, is that the sweet spot for me is an orp of seven, where I've three reps left in the tank for exercises, then again, if you're doing isolation work at the end, you want to hit a little bit of arms or side-tales, and you have a little bit of a secondary goal, which is a little bit aesthetic, you can kind of go a little bit closer to failure, or it's just like a bicep curl, or a tricep extension, but for the main portion of your exercise, if you're a zoom, if you're push-moving, pull-moving, hip-inch-moving, squat variation, I'm fine from myself, anyway, an orp of seven, it is the sweet spot for me, where I've shared up set from the tank for those exercises, working for power, I like working with contrast supersets for the majority of work, and then I do some isolation plyometric exercise as well, just to kind of keep my legs going to fatigued, especially this year, as I'm saying with the issue I had, my sciatic nerve in my back, I'm fine, I don't want to go too much on the leg exercise, I'm slowly bringing them back in right now, I kind of deadlifts there last week, was the first time I did deadlifts since, I think it was July, and I love trap, I deadlifts my favorite exercise to do in the gym, so I happened on that and that long, and again, at this time I was married, I so could a relatively lightweight, I was going at it five reps of an orp of probably six, I probably four reps left in the tank, as I'm keeping it there, I wasn't even a contrast superset, or any kind of superset, I just did deadlifts, just to kind of get that strength back in the lower back in the legs, in the hip-inch movement, and then I did isolation work of a panometric thin, which was a depth jump into a broad jump, or it was a variation of that. So again, slowly bringing that power element back into my kind of training at the moment, which is simply down to the issues, the injuries that I've had, the issues I have, 'cause I know that I react really well to those exercises. And again, this is stuff that I've played around with, kind of in the lead, and this year we had the break in the split season, and again, if that's the same next year, that could be a time we find out, works really well for you, and then come into the championship. So just say before we go off there in June, July, whatever long you have, if you don't get too long in the lead, finally you could have two months off, nearly with June and July. That could be a time when you play around with in season power best sessions, see what works really well for you, see what you find works well, and then come championship then, you know exactly what you're doing. And especially in championship, isn't I wouldn't recommend trying new exercises or new sessions, just to kind of see, make sure that your body doesn't react to poorly to them, as in you're not getting down so much, like if you try to compete in new exercise, and it's hitting past your body, you haven't worked before, or you know, hit your adopters or grinds, or something that you haven't really focused on, or if you're doing kind of pie metrics in your calves, or absolutely killing you, you've trained in the next day, you don't perform well at training, and you're looking for a spot in the team, as you mentioned earlier, on if your training is quite intense, and you're competing for place in the team, you want to do stuff in the gym that limits anything that could hinder your performance. You want your gym sessions to obviously help you perform as age performance, so working it with that power best element of exercise is something that could work really well, but you don't want to try stuff the week of a championship game. Or especially the day before a championship game, or the couple of days beforehand. So the in season sessions can potentially be quite boring, in the sense that if you're someone who really enjoys the gym, really loves push themselves in the gym, in season training, while I find myself it can be quite boring, in the sense that lots of rest time, you know, it might only be four or five exercises, and you're in the gym for an hour, maybe an hour, 10 minutes, you're working for that power board angle. What is your angle? Is it your performance on the picture, is it the way you look, or is it hitting certain numbers in the gym? So again, this is just from my experience, and I find that two sessions full body each week, is what's working on for me, and they're very, very, very similar sessions, across the two days, as I said, push, pull, hip, hip, and squat variation, a drag core movement, and maybe some isolation work, if I'm not there too long already. And I'll keep two sessions each week, and I'll keep them the same for the whole championship, 'cause I know what works for me now. Now, I might change my mind slightly coming up again, 'cause I'm coming back from injury, and I know what already works for me, and I'm just dripping them back into my sessions or as I haven't been doing that the last two months, because I'm dealing with this injury, and I'm going off with my physio, as I am. So I was kind of doing SSRDLs, or stiff leg deadlets, going for three sets of eight to 10, and I was doing split squats of three sets of eight to 10. So I was working a little bit more on the hypertrophy range there, because that's the device that Physio gave me, which it's a look at when you start feeling better, start testing these exercises, if anything is aggravating the nerve at all, or your lower back, or hamstring stuff, pull them out. So I'm just dripping them back in now, two games played already, so it's still kind of early days in the championship, yet hopefully four more games going into the final, that's obviously the main goal. Look at that, if you're, you have to end big, end for the final, that's obviously the way you want to prepare for every championship season. So hopefully it's a little bit longer. So I'm just starting to drip through these exercises back in that I've tried and tested, and I know that work really well for me, and again, the weight, I'm working on the RP, six to seven, not leaving me fatigue, feeling really powerful, and then I'm going to train in the next day. So just if I'm doing a set box jumps or single leg box jumps or single leg broad or any variation of these broad jumps or play metric exercises the next day in trend then I'm feeling really powerful so I thought you could need to remind yourself in high-pitched or how far I was jumping yesterday I'm after I'm you know I feel like I'm jumping further than then two weeks ago or if you're a marathon off if you want if you have in the gym like I like one of those run tracks that has a distance on it you can mark off just hitting tree tree stripes or whatever or if you want to mark out yourself or see videos compare it more over the weeks they can it does a simple thing with playing metrics it's very easy to gauge progress and I know there are ply metric exercises you can do with weights you could do like a a trap bar jump or squat jump at the bar on your back but I think what people Michael run with that is they go too heavy and they're not getting the benefit from it might be jumping as high as it possibly could than they're might think they're progressing because they're adding more weight on each week but the jump is getting worse whereas you want to kind of stay in the run which I find again this is how I find what works for me is what I read up on is working that you know 30 to 40% of your one rep max for any weighted exercise with plyometrics and like we're into a med ball slam stuff like that again I kind of only work with four or six kilo med balls I'm not picking ends in two massive that I find the power is going and like if I'm doing a med ball slam that oh it's harder to pick up off the ground and then slam it as opposed to slam this is possible as hard as I possibly can so again you're picking a weight that's comfortable you're moving as fast you possibly can as opposed to moving ahead you're weight I think that maybe where people go round the power based train and why they're feeling more fatigue different sessions and I find that crossover on to page them because they're going too heavy they're working a little bit more strength work as opposed to that power based stuff which is obviously the main goal if you're looking at you know plyometrics with no weight or all I think it's very easy to see progress in that so if you're on the course just over four weeks and you're doing a single leg broad jump with a turn or any variation of that even just a double leg of broad jump if you see that you're going a little bit further each session really not doesn't have to eat session if you're going a little bit further from week one compared to or week four compared to week one you know you've met progress you know I'm jumping further there's more power in the body there it's crossing over I'm finding that if when I'm doing any weight like side like a squat I can lift you a bit more I'm jumping further which means then I'll obviously more powerful that translates over onto the page 10 especially if you're working if you need to work on speed work or any isolation stuff outside of your club trains and as well direct feedback that's helping your performance if it's a case you're going too heavy on just a squat and you're finding that your broad jump is getting worse and worse and you're not getting this far like okay there's direct feedback then maybe it's time to reduce the weight on the squat think about maybe change that for a box squat may be more explosive on the way up controlling the way down and maybe just change exercise and again if this is in season you're finding that's directly hindering your performance on the page and in a train and stop doing what you're doing like is it a case in your nutrition then as well like this obviously it's not always going to be a straight swap in the gym it could be a case in your nutrition has in dialing a co-be a case that your club trainers are getting more tense again if there is that competition for spaces then transitive transitions have gone up and if your nutrition isn't dialing to match that you might find your performance on the page and in the gym right obviously not going in the right direction because you're putting more energy out with the train sessions and games and then the gym sessions start to go down because you're not feeling for those correctly so co-be a case if you're feeling now my legs are getting heavy I'm really sore after gym sessions I wasn't sore to start the year after trans sessions and gym sessions my legs are really sore now my body is sore it probably direct feedback you may need to look at your nutrition are you get enough carbs in the board are you get an approach in the board I'm on the on the journey stage or in any fats like it's so many different things you can look at but again it comes with trial and error and I think at this stage the year a lot of people want to drop body fat want to look a certain way obviously just to want for aesthetics their own personal reasons some people want to do want to the end and like that at all many things performance and they don't care what to look like as long as they're playing good on the page all the people that have that secondary goal I want to look good I want to perform good and I know the it's there that you want to kind of look as lean this past you want to be sure you want that six pack abs but it could come at the detriment of your performance so you have to ask you what's more important is it your abs or is it performing well on the page and get in a couple of best labs master me or mainly labs our in my Q&As and Friday saying I want to drop a little bit of body fat and I'm going to carry deficit in the championship how should I approach this or how many calories you're going to get deficit and I always ask what is the main goal is it your performance or is it your the way you're looking and if it's a case that you're carrying unnecessary body fat and you're a little too heavy and you think that if you drop some body fat it'll help you performance that's a different scenario as to I want to get leaner I want really want my abs to pop because I'm going to my glue after championship silver or whatever it's a holiday or you're going somewhere else after and you want to get abs for holidays and you think oh I need to drop it a little bit more body fat to make them really pop as opposed to I'm 20% body fat now I think if I drop a little bit body fat this will actually help my performance there are two different scenarios so you're just going to ask yourself what's the most important is it your performance how much body fat do you carry and do you think drop in an extra bit of body fat without your performance or is it a vanity thing again I've been there I've done that the vanity side of things getting stupid lean to look a certain way and I came with the detriment of my performance now I caught it in the middle of the league as opposed to championship but I know where they're common for like you want to look a certain way and you think it's the scenario what you think about the leaner I get the better I perform and again it comes into nutrition if you nutrition isn't dialed in you can play a shit as simple as that like I was there my performance was terrible and my nutrition was aimed at being lean as possible I looked fantastic probably the best ever looked in my life but my performance was probably the worst as I can push it off the ball but as who I physically looked bigger then probably didn't have that strength or power there because I wasn't feeling correctly and again that's a mistake I met I've corrected it now and at this stage of year I really don't care a whole pile how I look and I know that my body fat if it's a little bit lower I'm then I could perform and not saying I perform a little bit better but I have my I've had had my body fat a little bit lower from my own personal way of looking I think I look a little bit nicer for myself but this year I hadn't had the opportunity to get that body fat down because I was coming back from injury I want to keep my calories higher to make sure I was getting enough carbs and bored enough for a portion of bored to have that muscle recovery and I know that that was more important to then drop my little bit of body fat I wanted to make sure I have no fuel on board for aid in my trainastations aid in my recovery aid in my rehab as opposed to dropping a little bit of a percentage of body fat just from your own you know said fish wants are an easy way wherever where you want to call it but I know that the body fat is a little bit higher than it has been previously you're pretty this year as a championship but that there was a reason behind that it wasn't like I'm I'll drink in 50 pounds of the weekend I needed to keep my calories higher because I wanted to make sure that my muscle recovery was coming back as best as possible you could and you'd have to ask yourself the same question then are you eating for your goals or you eating for your needs are you eating for the demand of your trainastations per week especially if you're a fine your legs are taken a couple of days to recover after a championship game what's your nutrition look like after the game are you going straight to the pub are you going home getting you know a bit of protein and carbs and bored I just not eat because you're not able to stomach it and then that kind of you know after after a game shake or meal leads on to the nighttime you'd actually end up eating and that's because you're not really feeling it go to bed then not really the internet for the game then the next morning you wake up and you'll find your legs wraps or you kill them yeah I found myself after the last times the game I find after a big train or a big game I'm not able to stomach a meal for maybe a couple hours just getting a shake on board something as simple as maybe two scoops or even one scoop of a protein in my milk and a banana very easy to go down if you're on the road if you're paying on the way again stop in the shop or a garage or whatever and get up a protein milk or you know even if you wanted a protein bar protein bar and you can get one of those in a shop or it's such an easy way to get that carbs and protein in obviously the protein bars are going to be a little bit more yeah not as a clean as maybe a milk and a protein that protein a banana or even get any kind of carbs and bored in the sandwich something small but something smaller than milk protein powder and a banana is going to be more beneficial than nothing because I know for myself again I've talked about my own mistakes of not I'll have a meal later on even just it's an afternoon game playing a tree of four o'clock then it comes six to seven o'clock I'm not in the mood now you know I might get a pizza or something like that obviously you know in the Latin grass giving things like hamza when a pizza isn't going to be the end of the world but you know if you want if I had a shake or a long day and had a little bit of carbs straight after the game and might have my muscle recovery a little bit better than just having a pizza in the even or if it's a case you know you're going to the pub if you have a couple of weeks in between games and not good isn't it no point beating around the bush saying people don't do it if you can get that a little bit of food if you get that shake and protein and banana and board with your milk it probably going to be helping your muscle recovery better than going straight to the pub and again if you're playing in a way game or you know on the way home or if you have it in the bag or in the car to have it ready it's there you don't have to think too much about it to have a protein milk that have a banana at least that's going to be better than just having you know eight pints again this afternoon after again no I know if you're after having a good win or a big win it's you obviously want to win an enjoy yourself as well which you know I think that's part of the championship as well you need to be able to enjoy yourself it's not a case you're like a monk you go to train you go home each have your recovery shapes you don't live outside this little bubble for yourself for you know 12 weeks or however long chapter goes on for you need to be able to enjoy the win especially if you're doing well teams playing well you need to be able to bond with your team you know I think that's when you kind of dissect games and you get ideas and you know I'm remember stuff that happened you might never remember seeing that or you're looking away if something that's happened and I think it is kind of important to be able to enjoy the victories and challenges of that now obviously as long as it's not going on to a three week bender or a three day bender after a game you have your happy few pints tonight at the day of the game next day you get back on board get your recovery get your good sleep on board and you're out train again and I'm wondering or choose or whatever the case may be I think it is important to kind of not distance that's completely from what the rest of the team is doing and kind of isolate yourself and getting into this kind of regiment of you know living a professional athlete's lifestyle if you're playing club football and I think that's again I talking solely off my own experience as well as not going out with the team and I know I'll see and choose a lad and going to go home now and you know you kind of you be sitting and holding your finger and she's I should have it out there and they're probably having good crack or you see stories and snapchat or instagram or something and they're like oh yeah you see people having the crack and I choose to go with them now they're quite on the go and I think don't completely and they're like no there's a difference between going out after every single game and it depends and like if you're trying to go further than the champ with your celebrate in every single game as if you have to win the whole thing. It's a different mindset, but it just doesn't have to be a mad saying, "I don't even have to drink." But just to be able to go out with your team and have that bond with them. And again, as I say, if you're having a competition with players with someone to be able to bond with them as well and just say, "Look, a boat was sort of flying it here. I want to see you do well. I want the team to do well." It's a great competition. You know, it has those conversations with people where you're fighting over the same players and they'll be friends and you can really well off the page. But when at the end of the day, you want that jersey, they want that jersey. And when you have the competition that friendly rivalry, I think it's good to have the able to have the crack with them as well and have the crack with the team. And it is important as well not to completely disjure yourself and go into this kind of bubble of eat, train, sleep, repeat, or ever deduct to a concingo. And you don't really interact with anyone else. You kind of become a bit isolated. And I've been to that myself. I've gone off drinking for months and months and trained and that. And did everything possible that I could to be professional. And I've done the opposite then other times where I've gone out for every game. And I feel just as good and performance just as good in certain times as well. So I just want to get that in there as well. I don't completely neglect your team. It's good band and after games. I just like games talk about the next game or whatever. Yeah, that's where you have the crack as well. I remember when you're home. Maybe someone got put in the hole by someone or someone did the same. Someone said, "You know, put someone else in the hole." You kind of remember to crack that. It just sort of happens during the game. That's what that's under an nutrition and training side at things. I also get another question about people not being fit enough. I was like, "Oh, how many running sessions extra should I do during championship season or during the in season?" At this stage of the year, if you have two training sessions a week in a game of the weekend or three training sessions, depending on if you don't have a game on you have your training session, that should be enough at this stage of the year to cover your fitness. Cover your endurance. If it's a case that you feel like you can do another session, maybe you're not going higher enough in that training session. So if we're talking about the RP scale during our gym sessions and we're keeping that as a six to seven, your club trainings and games, like they're looking at to be eight, nine, ten. Your game is obviously going to be a ten out of a ten or on the RP scale. You want to leave absolutely everything out there and you're coming off the page absolutely good. That's the goal to be given ten out of ten for your for your for your games. And if you're in your training session as well, like if the main thing is to perform as best you can if you're pushing for a place, you might have to go higher up in that intensity scale if you're looking for a spot. And again, I tend to do a bit of a shift when you come back from injury. Maybe you don't stretch into a ten out of ten. Maybe that's when you eat just to back in six, seven, eight over a couple of sessions or across the weeks. And obviously the managers will tell you how intense you want to go on the same. And as you go if it's a choose or even a newbie game on a Friday, maybe the intensity is going to be pulled back a little bit. But that doesn't mean you can put in a go-be effort or a good shift. And I think a lot of the time and I've seen this from experience is that people don't go ahead enough in their sessions. They're kind of holding them back a little bit because like especially if you've told yourself I'm going to do an extra running session on Sunday or whatever it is if you train choose a Thursday Saturday and you're saying, "Oh, I'm going to do an extra running session now on Sunday." And you already have yourself touring during a fourth session this week. If you're paying in house game or a 66 or 10 behind, so I've ever made you have a train or whatever, I'm going to hold back a little bit here now. I'm going to have for another session out tomorrow. I'm going to hold it back here a little bit. If you put that extra effort in and really burst yourself in that game, even if it's only a 10 minutes I game or whatever long it is, you might feel like I'm not able to go training tomorrow. And that's the kind of goal you want. You don't want to be leaving that in the bank in training sessions. And I think the more you put in the more you get out when it comes to club trends and games, like at the end of the day, like if you're like, "I want to do extra running sessions because that's going to get me fitter," it's not always a chaos. And just because you're doing more sessions doesn't necessarily mean you're going to get better. And I was the same way with my gym sessions. I thought if I do four gym sessions a week in season, so I'm going to be more powerful and I'm going to be more stronger and going to be way better to burst lives off the ball and kick the ball over the bear. While it was June, I was making more fatigued. And if you're doing four running sessions a week or between your running sessions and trainings and that, like how much fatigue is I going to leave on the body, especially if you're doing, I know, master runs, temporal runs, there's so many different variations that runs out there now. If you're doing five Ks or that kind of long endurance stuff the day after a training session, if the training session is quite intense, you do the kick runs in there already and you're kind of holding yourself back. Like if the main goal is to stay out on the team, we do not want to absolutely bust yourself in training to make sure that your performance is high as possible, pushing that zone, getting involved in players and what you can, getting on the ball. As opposed to holding yourself back to do a better running session the next day and then when it comes to the game, when the teams are now starting to finish because you haven't formed where they're training. I think it's a bit of an irish thing, especially a G8 thing that more is better if the team down the road or train twice a week, well we have train three times a week and if they're doing two running sessions, we have to do three. And the trains themselves could be terrible, the quality could be absolutely shite, well simply because you're doing more, you might feel like you're getting more benefit from it, whereas if you make the quality of your training as best as you possibly can, you might feel like there's no need for the extra running session and you might feel like I need Sunday to rest, I'm not able to go running out tomorrow because I absolutely bust myself in training yesterday, I was American, the fitness lad and the team and Joanne, I actually stayed a little bit close to this week as opposed to when I marked them two weeks ago or whatever. I kind of set yourself up, I think as well, especially in house trains and stuff like that. If you're someone trying to push for a spot on the team, go towards the person, the starting player is like, if it's a case, if it's a case like, oh Matt just has up there, lad, so I don't care, you're American, try and go for the fitter and better players, challenge yourself, if it's a case that you're already paired up with someone on your paired with Mick or Joanne or Tim or whatever, that's not what you could do on that, but that's the case and you're trying to get as much ball and try and play as you best you can against them, whereas it's a case where maybe it's in a square or whatever, a fist pass in game in a square and demander says, oh look lad, it's a pair of yourselves up there, bibs against non bibs or whatever, that could be a time, right, I want to test myself here to see now, I'm going to go on there on to Mick, he's the fitness and the team and he used to play a count of years ago or whatever, I want to go on him, I want to test myself, see where I am now today because I know and I'm Saturday evening when we're playing the rivals on the road or whatever, I know that if they're being forwarded is quite fit, he'd be as fit as Mick there and I'm playing way back, I want to test myself against players like that, I don't want to go on someone now who I know I'm going to be fitter then, I know I'm going to play better than in this game, test yourself against people that you might think you're able to take on and it's the same and then you kind of tack and drills or shoot and drills, that won't be ones or tributaries, if it's a case, you can get to choose your go-up against, maybe that's a challenge for yourself, it's supposed to do in an extra run session or an extra training session, challenge yourselves in-house in games against the starters in your team if you're not staring or if you're a staring, go up against the person in your position as well or the starting wing back, starting wing forward, wherever the case would be you're starting going back, insert position here, go up against the best players in that position if you want to test your steps because the common challenge you want to be able to play against the best players in that position in the championship and obviously you think the players in your team are going to be the best, so you want to go up against the best and you hope that if you're a challenging them, they're challenging you when it comes to game time then you're going into that game thinking, oh, I had a really good battle there at the on-tune, the entire set of a Traumaan, the felon in front of me now, I don't think he's as good as him and I know that if I'm able to handle myself well against him, this fellow here is shooting me as much as a problem and that's the kind of mindset that that's the new should have, I think it's a good mindset going into a championship game if you've been able to mark players who you know are really good players that you're able to play against other teams then and you fancy yourself if you're a favourite scorer into that game even if you're not, it's constantly challenging, trying to improve, consistent and I still think you're never too old to try new skills or trying new things or try things out like it's, we all play this sport because we enjoy it and obviously not to sound too cornering and like we want to express this as on the pitch especially if you're forward, you want to be kick-and-pointing so you know, take and score as I'm on even as back, you want to get up there and get your score if you can but you want it, we play it because we enjoy it and like if you're just going through the motions and you know, if your aspirations are to play as high level as possible and to win championships and to win games and to do the best you can for the team and you're kind of going through the motions, you're American, the same fellow know the last two years, you're having a chat there during the game, you're talking about silence or you're talking about break-and-bath or you're talking about something else and you're not really focusing in it and like, ah geez, I know, I'm grand old tomorrow, I'm like well for no jokes, tomorrow you don't know because I'm not too sore after this, like the effort you put in, you're going to get the rewards back from and look, if it is the case, you're only there to go to the house for an hour and even because if kids in a while you find, or whatever and you want to get out there for an hour, out of the house to secure your head, that's probably fine as well but if your goals are to play as high level as possible and to win, if you want to win a championship, you want to, you know, if you're a younger person now, you want to get involved in count teams, you're on an inch count, you set up at an underage level and you want to push on again, start looking at the players in that position that are the best players in your team so you know them in a composite, maybe they fit the trial game now in two weeks, try, or if you're not too excited, if it's trial game, the offseason, if you've been asking under 20 panel or a minor panel, or if you've been asked into play with the intercounty set up, your child yourselves gets the best players in your team, which means then when you're planning as best players on the opposition's team and you play well against them, you're constantly used to challenging people at a high level and it's not a case, you're a merc in your friend, you're having a chat for an hour, you don't really burst yourself and train and you're not putting that effort in, which means you're not going to get the reward. I think that's an area where people don't see the rewards and that same goes with gym sessions, the same goes with fitness work. When you don't put that intensity in and in the offseason, just say using the orp scale again as an example, if you're not putting that intensity in the offseason, if you really want to put on size and strengthen the offseason, if you're using that scale of an orp of 6 to 7 in the offseason, you're probably just going to stay where you are and that's what I'm saying for championship, an orp of 6 to 7 is great because you're maintaining that strength and size you have, but you're working on the power stuff, you're working that experience as possible, if that's your goal in the offseason fantastic stay there, but if you're looking to put on size but on strength, get a better body composition and your standard at orp of 6 to 7 where you have, you know, three or four reps left in the tank for every single set and your goal is to get bigger and to get stronger. That could be a case why you're not making the progress that you want to see. In the offseason then you can kind of push closer to eight, nine, sometimes ten, depending on the context and certain exercises and certain sets that you're nearly a failure and that's really kind of made the progress in the offseason again that's not what I'd recommend doing in season because obviously, particularly on the recovery which means then your performance could be hindered by that, but in the offseason then if you're like right I'm after doing two Who's off season plans on the gym plan? I haven't met any progress. I'm bench press in the same way. Now as I was three years ago, Kobe, I guess you're not going hard enough in the gym. You could be a case where you know you're more reps left in the tank, but you're not, you're not pushing yourself to that level. Again, bench press just as an excelser, change that whatever it is for you. Scott deadlift, whatever it is. A Kobe, I guess you're not going to put that effort in, which means you're not going to get the rewards from it. And again, Kobe, you've paid 600 euro for a gym plan or you paid a tenor for it. It doesn't matter what the gym plan is, it's the efforts you put in. You're going to get out of it. Just because you pay X a month for a gym plan doesn't necessarily mean you're going to get looked like the person that's selling it. Or you're not going to get absolutely shredded in two weeks because just because you bought it. You have to put the effort in, you have to tie in nutrition and you have to do the training. Like, no one else can do that for you. Same comes your football just because the manager used to be an inch county manager and wouldn't four all Ireland's would carry you or something. Just because they're your manager doesn't mean that you're automatically going to become the best player in the world. You have to put the effort in, you have to do the fitness work in the off season and lead into the preseason. At this stage of the year, then you're your training and games are going to be at a higher-tense level because that work is going to be at a higher-tense level. If it's your coming back now on your don't throw any names of all its place. If you're a fair where their player now who's only kind of just stuff the boot's there in June July and they're getting slowly back into swing things come championship. Like, you have to be realistic as well that, you know, this bunch of labs are after doing six, seven months of training before this. They're going to have a different level if it's in this compared to you. Just because you're coming back now, you've gone two or three weeks. Don't expect to be that level. And I think championship is a different level of intensity than as well. I even found myself like I hadn't played and I think it was 10 weeks I hadn't played a game and I've come on a half time to throw a championship game and I was gooseed. I had no breath after about five or six minutes against Marble and Nervs as well. And I'm 28 now and it's my, I think it's my 12th or, I think my 12th or my 12th. If I was in a 10, I played junior R in 2010, right? 16, so however many seasons that is now, 12 to 13 season, not years, 12 to 13 season playing out of football, I'm still getting nervous. Coming out of a championship game, I've been doing it, I've been doing it, I've been doing it for 10 to 11 years now. I'm still getting nervous. Now I got my second win then, but I was more tired after playing one half a championship football as I was to play the last league in for that because it's just a different level. I don't think it's, I think this is the case as well as coming back or coming back from injury or kind of coming back into the four or train wise at this stage of the year that I need to do more trains. I need to do extra run-in session and I'm gonna get fitter, I'm gonna get faster and I'm gonna do this time, I'm gonna train seven days a week and I'm gonna try and try and try to tweak on these days as well. Like be realistic, like just because your June more doesn't mean you're gonna get better, doesn't mean you're gonna get fitter faster. Put the effort in your train and make sure that your club trains are as best you can do as best you possibly can. Leave it everything out there in the training sessions, especially if you're pushing for a place, want to get staring and if you're looking at bringing on your match fitness, the best way to get match fit or the best way to get game fit is playing games playing matches. It's as simple as that and I always say, if you have an opportunity to play for a second team, I know it's different rules and different counties and stuff and certain, some counties is, it's only like the first 17 or 18 or 19 players that play for the first team, they can't play antennas, but you can re-grade a player per game. And I know there's different rules in different counties and stuff, but if you have an opportunity to play for the second or third team, just to get that game sharpened, just get that confidence up, get that fitness up, then the next week then if you get five minutes for the senior team and then you're playing a full game on the day after whatever, I know it's not a really good game, the two games in two days, but you know, if you're constantly playing that game and getting that confidence as well, it's something that's really important to that. At this time of year, it's the worst time of year to get a bad spell of bad confidence when I've been there myself where confidence is short going into games and I gotta be honest with you, at the moment my confidence isn't fantastic. Obviously, 'cause I've missed so many games, I've missed so many trainings and you know, you used to been kind of at the top level of rooms and fitness work and our team to kind of get down towards the middle now because I've missed so much and you know, maybe I hasn't fully come back in shooting while I was at doing a little bit extra work on my shooting and stuff, wouldn't have had as much shooting not gonna say never at issues, 'cause I've always, like if we something I'd have a smaller issue than shooting on the run, well it's gonna go back 'cause I'm not playing the games and not training and not consistently doing it, which means that it needs more work. And again, I'm doing the extra work and I have to kind of keep reminding myself of how many times it was before and it's just something I can't say to tell people when they have, if they're nervous about championship games, just constantly remind yourself how many games you've played before. Try and take the hype out of it. If at all possible, like a normal championship or different one, you know, it's a full house, it depends on where you are. But there's a bigger crowd of games compared to a miserable outlaw league game and then in Maritre February when it's pissing rain and cold. You know, obviously, coming out this September nice weather, nice even, it's gonna be more people at the game in general and I'd challenge you into that as well. It might be a bit bigger occasion. But remind yourself, how many times you've played this game before as in football or how many times you've had a good game or you've done something good in training? How many times you've scored before, if you're a defender, how many times you've attacked someone or dispossessed someone or blocked a ball or you know, given a good pass from the half-backline into the inside four line or whatever the case may be. It's constantly keep that reinforced and positive mindset how many times you've done things before. And if you have that little bit of nervous energy, I think that's a good thing as well. It shows that you're really upward. Like if you went in there and you didn't give a toss in the world, like you probably don't understand how important it is and sometimes that could work. If you're not nervous at all, you could end up having a best game or a life point. That little bit of nerves, I think it's a good thing to, and I've found for myself as well, especially a forward. If you can get on the ball early, if you can win an early ball and if you can get an early score, that just settles it down, fantastic. I think just getting on the ball even, for someone that might actually get on the ball and give an hand pass, that's all they need to get their nerves. So I might not have it at all as a defender if you can make a blocker and early attack that could be something that you need to kind of, settle the nerves down, get the jelly feel out your leg. And I just find sometimes for myself, it might work for someone else, someone might just take something from this before the game. It not necessarily kicking scores. Just I find sometimes just kicking the ball as hard as I can, kind of gets up in the jelly or the legs, just kicking the ball as hard as you can, kind of gets a little bit of nervous energy out. And not necessarily trying to kick it over the bar, I just find just really kicking the ball hard, can work for me sometimes, but I find if obviously the forward you get on the ball, get an early score if you're kicking lots of balls of four games, I think it's something that might work for someone else. And that's kind of, if I think for this one, this kind of kind of the mid-shamble to reflection, going into a third game now at the weekend. So hopefully we'll get a good result and we can push on and just for myself, trying to give a little bit of insight into what I think mistakes have been passed while I think mistakes people are currently making and maybe an idea or two have how to correct that, especially in the concentration side of things. And another one was, well, I'll finish up on this one now. I think it is quite important if you're a sub and you're not starting them. And if you're someone who's focused a little bit on aesthetic looks as well, I want to drop a little bit of body fat, I want to look a certain way, and you're thinking, oh, I'm not starting tomorrow, so I'm not going to care, I'm bored for a full game, I'm not going to go for the six, eight grams for a killer body weight, I'm only going to go for a half deck because I probably want to come out at half time. If you're looking at playing as best you can, why not prepare in case something goes wrong? So for the two games that I knew I wasn't starting for, I care, I brought more than I did for the last game, I was starting 'cause you don't know what's going to happen. Someone could roll the rank in the warmup, someone could get absolutely upended in the first minute of a game and they're injured, someone could wake up with a flu on the day of the game or the C word where they have to go on isolation or can't play. You don't know what's going to happen the day of the game and anything could happen. You could be asked to come out and two minutes into the game, someone could happen to warm up. So why not be best prepared as you possibly can before the game and look at the grand scheme of things that the extra calories you're going to eat in a cardboard. If you play a game, you probably burn them off and not to look at calories in versus calories that I'm going to burn out in the game. So, okay, this much, I think it's obviously not looking at that way. But if you're concerned about all the extra calories I'm eating, you know, I'm going to put on loads of fat. Like, you know, one day I've eaten more calories isn't going to have that much of negative effect. Like you have to eat, I think it's a train of half thousand calories above your maintenance to put on one pound of fat. And the last time I did my caribloid going off my fitness pad, which again, that's just an average thing out there, nothing was accurate in the word for your own body. Like if you wanted to know your own maintenance calories, you know, get it, get it, get it tested. I was, I think it was just over a thousand calories above my maintenance. Or I think it might have even been out of my, at my deficit, I just wasn't, it was in the slide. But the last time I was using it, I had my, my goal set to be in the slide deficit. I only used my fitness pad at the moment, not for four track and carbs, but I'll track all my food during the day because obviously all foods are made up of different macros and that, but I think it was, the goal was set at, at, um, at 2500. And I think I had, I was at maybe 3,100 calories. So I was only at 1000, maybe 1100 calories above my maintenance and going off what they're saying, you need to eat 3,500 calories above your maintenance to put on one pound of fat. So if you're looking at that way, you're not going to over eat too much you're going to find loads of weight and carburetor. And again, I've said before, it sounds fantastic, but come nine or 10 o'clock when you have another hundred pounds of carbs to eat. Uh, it might be as enjoyable as they initially think, but man, goal is your performance. And if you're a no, you're not staring, you don't know what's going to happen. You don't know if you're going to be asked to come on to fight, man, it's in, or if you're going to come on a half time or 10 minutes, half time. But why not be best prepared for the worst case scenario? And that's the way I was preparing for the games. I wasn't going to stare, it wasn't very easy for me, not to eat all that food because I know I got up, I was pointing this last big ball of power because, I know I'm not going to be staring. I don't know what's going to happen tomorrow. I know, you know, fellow who's staring inside forward could wake up and, you know, something happens in the car or, you know, trouble rolling the zank in the warm up or he gets up and in the first five seconds of the game. So when I did my cruise, it was the ball, we were one of the first from the field kicked inside, I caught the ball and the cruise, you know, I got pushed in the back and I hyper-silently, but how would happen this into the problem is it was someone who literally wasn't even 10 seconds into the game, I was gone. So someone who was on the bench, if they just agg mistake that person didn't care what at all as a guy, if you're on your, he's staring today and that one said to me, I'm not only going to quantify a few minutes at the end of, you know, just make an example there. They're asked to come in five minutes into the game, five seconds into the game, not even a minute, not even a minute into the game, they're asked to come in. So they basically started into the game. It was one player had been ball torn up, feel one is kicked inside I caught it gone that's it 10 seconds into the game I know someone has come straight back in so they basically played the whole game if they didn't prepare for the play in the whole game they're nutritional number 9 point which means that their performance might not as good as it possibly could have been now I don't remember how they were going to be one the game well in the end anyway but I can't remember how the person played I was a little things I'm in mind at the time but just just an argument if you're someone who is concerned with the lock and wants to be have a lower body fat and it's concerned about overeating the cardboard if you're not playing the full game it's not going to be end of the world get back on track afterwards if it is a case that you know you've nothing on the next day you didn't get on at all maybe put them carbs to you then if you want to do an extra run-on session if you didn't get any game time at all and the next day you know you've nothing on if you want to use you could go out and use those curves for a run-on session or if it's a case you can play for the second team or third team or whatever if you have that opportunity to play for another team could be a case to play that game instead but also you could just do nothing just get back on track go back again go back to your train routine the next the following day the following week or whatever and I think I leave it there I thought I've talked enough shite there now I didn't really know where I was going on this one but I knew I kind of wanted to get the end of talking about training and mid-champage and I give time on nutrition and especially talking about the cablo and at the end I wanted to finish off on that point there with the cablo and if you're want to play as best you can even if you're not starting you know prepare for worst case scenario that someone doesn't say as in worst case scenario for the team might be best case scenario for you and I like that again if you're if you're challenging for place just say you're challenging for place with someone else something happens in the first minute of the game they come off it's your time then to you know this is my time now to really show people what I'm about here I'm challenging him all year he's got to he's got to not head to be in every game I'm going to come out for five to ten minutes here and there not really getting a good goal it's he's gonna have after five seconds five minutes whatever now is my time to really show them about why not be best paired for that scenario and again if you don't get on at all just get back on track with your with your nutrition and training wherever the next week but if you're challenging for spots and you want to you know make an impression you come on you could be asked on a lot earlier than you expect so why not be prepared for that I leave it there anyone has any issues or any issues any questions or wants any in-season coach and plans I tell you I'm a coach plans for a person for what they're needs are what gym they have never said to anyone wants to ask about internet that best best get me is that Instagram gas gal guide or get me on email gas gal guide gmail.com thanks very much for listening and hope you all have a good one