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*Joshua Workout Regime - Drizzy - 01-05-2018

[Image: Venice-Magazine-Winter-2014-Issue-Wake-U...smier1.jpg]

If Kansas City Coyotes rookie Cordell Joshua is known for anything it's his physical strength. The young defensive end had something of a slow start in his first two games in the DSFL, failing to record any defensive stats of note. Not making a single tackle, let alone the powerful breaks through the offensive line to leave a big hit in the backfield that Joshua is known for, he realised that something's gotta give if he is going to have the impact that he wants to have as a first season player in the league. Joshua decided to consult with a personal trainer to take things back to basics and work on a new fitness regime that would allow him to build the kind of lean, yet still very powerful physique that would give him a cutting edge in the DSFL. The first step is to trim some of Joshua's 6'5", 275 lb frame, dropping some of the heavier muscle mass and replacing it with lean muscle mass that will allow Joshua to maximize his speed and agility. Ever since he began reaching physical maturity, Joshua's been no stranger to the weight room, but he decided to reduce the amount of "high weight, low rep" training that he had adapted and work on some more body weight exercises, and of course, increase the amount of cardiovascular exercise undertaken by a large amount. Joshua has worked out a new training regime that he hopes to tick all the boxes, allowing him to sacrifice a minimal amount of strength but also allow him to focus more on adding an extra step of pace into his play.

Being blessed with the natural size that he has, Cordell and his trainer decided that strength was something that came naturally to him, but staying conditioned for speed didn't. To ensure his course of training was effective, Cordell took things back to basics and looked at his nutrition. Cutting out any ideas he previously had of "bulking", he removed anything close to junk food from his diet completely, and has totally removed all processed food from his diet. Cordell's diet now consists of healthy protein sources, like plain chicken breast or fish fillet, healthy simple carbohydrates like whole grain rice or pasta, and a lot of vegetables, like spinach and broccoli, to ensure his body is properly fueled with the vitamins and minerals it needs to run at peak capacity. Instead of sticking to any sort of regimented meal times, Cordell and his trainer decided it best for him to just eat when he was hungry, which turned out to be a lot. He eats at least four large meals consisting of these food groups, and the results are starting to show already. It isn't the most exciting diet, but it's the one to adapt if you want to be effective as an athlete. Joshua then stripped his personal training regime down to the basics.

With the time taking up for team practice and making sure his on field game was all right, Joshua needed to be as effective with the time he spent in the gym as possible. He wanted to make use of exercises that would hit all the areas of his body and be as effective as possible for maintaining strength, but losing unnecessary bulk. The average day for Joshua now starts at around 5am, when he does a cardio session, either swimming, running or cycling. This is a low intensity session, designed to carry out a different task compared to the high intensity fitness training he does with the team later in the day. Cordell then heads to the gym to carry out his personal workout. He always starts off by exercising the core using bodyweight exercises like planks and crunches, and will then move onto weight training; dropping off some of the weight he's lifting but increasing the number of reps has been the name of the game. Exercises like barbell squats, incline bench press and bicep curls all play a different role in maintaining the kind of physique Cordell needs, and the new training regime has already paid noticeable results; losing the heavy bulk and focusing on just the lean muscle alone has allowed him to drop a couple pounds in the last week without sacrificing any strength. After heading off to train with the team, Joshua returns home where he goes for another cardio session, designed to cool down and prepare him for a night's rest, before he gets up again in the morning to do it all again. The new regime demonstrate's Joshua's determination and devotion to his goal of success in the DSFL, and based on what we've seen so far, it may be kick start his performance after his lackluster start.

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