4591
Progress Journals & Experimental Routines / Re: FP's Jump Journal
« on: November 04, 2015, 11:20:40 am »
shit this is really making me want to go out and throw. you ever come down to DC?
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4592
Progress Journals & Experimental Routines / Re: FP's Jump Journal
« on: November 04, 2015, 11:19:29 am »
to be fair, physical training specifically for ultimate is at the nascent stage. but there's no need to reinvent the wheel, demands are similar to a lot of other field sports. ultimate is like rugby by without so much hitting, so you can be lighter.
w/r/t throwing muscles, i guess i'm not even sure what you mean, and i'm skeptical that any kind of isolated exercise is going to offer much benefit relative to the cost. technique > *, which obviously you know. throws are a compound movement that start at your feet. your hips, torso, shoulders, arms, and hands need to be strong enough, and that's it. if you have limited training time, which you do, i think it's much better to focus on using weights as GPP, to make your whole body stronger, than to try to build in any kind of "functional" exercise that you imagine might be specific to throwing.
think about somebody like octavia payne. she's tiny and i doubt she could close the number 1 captains of crush gripper. but she can make pretty much any throw she wants. ryan purcell is another example, a little dude who spent the summer between his freshman and sophomore years of college making 200+ throws per day, seven days a week. by his sophomore year he was handling for magnum and eventually he was a callahan finalist. i can lift more than him. i could beat him in an arm wrestling contest, even left-handed. when i was still playing, i could probably even throw as far as him. but i could not throw even close to as well.
w/r/t throwing muscles, i guess i'm not even sure what you mean, and i'm skeptical that any kind of isolated exercise is going to offer much benefit relative to the cost. technique > *, which obviously you know. throws are a compound movement that start at your feet. your hips, torso, shoulders, arms, and hands need to be strong enough, and that's it. if you have limited training time, which you do, i think it's much better to focus on using weights as GPP, to make your whole body stronger, than to try to build in any kind of "functional" exercise that you imagine might be specific to throwing.
think about somebody like octavia payne. she's tiny and i doubt she could close the number 1 captains of crush gripper. but she can make pretty much any throw she wants. ryan purcell is another example, a little dude who spent the summer between his freshman and sophomore years of college making 200+ throws per day, seven days a week. by his sophomore year he was handling for magnum and eventually he was a callahan finalist. i can lift more than him. i could beat him in an arm wrestling contest, even left-handed. when i was still playing, i could probably even throw as far as him. but i could not throw even close to as well.
4593
Progress Journals & Experimental Routines / Re: DUNK finally- if not now when
« on: November 04, 2015, 11:01:04 am »
diet is key, man. 208 is too heavy.
4594
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: November 04, 2015, 10:18:48 am »
stance kind of wide, eh?
4595
Progress Journals & Experimental Routines / Re: Recovery from quadricep tendonitis
« on: November 04, 2015, 09:17:11 am »
you mean pistols?
4596
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 04, 2015, 08:50:48 am »
yesterday:
DIET
breakfast: smoothie, cup of coffee
lunch: chicken sandwich, roasted squash
dinner: pasta, swiss chard, pulled chicken
other: cup of milk, two cups of coffee
SLEEP
7 hours
today:
morning
- shoot around and layups x 15 mins
unbelievably sluggish, could not make anything, missing layups. hand very dry. got mad and left early.
evening
WEIGHT: ???
SORENESS: lower traps, anterior and posterior delts
ACHES/INJURIES: right ankle and right knee a little, not too bothersome
MENTAL STATE: good
- warm up
felt tired much of the day but felt good by the time i started shooting around. (rule #1 of working out at the JCC: always use the court if it's available.) was night and day, literally, with this morning. smooth jumpers, made 90%+ FTs, dribbling decent (by my low standards).
- DLRVJ x a few submax
was wearing slippery socks because all my good gym socks are dirty or vanished. ME jumps out of the question.
- depth jump @16" x 5,5,5
- squat 210 x 5,5
felt great
- superset x 3
-- DB OHP 35s x 8
-- chin up x 8,8; kroc row 80 x 10/side
right bicep feels chin ups the most.
- DB suitcase carry 50 x 40 steps/side
- jump rope x 200,250,20+(5)x4,(30)
the third thing in there is 100 jumps alternating 20 single unders with five double unders. couldn't think of a better notation than to put DUs in parentheses. so last set was 30 DUs.
- stretch
good workout.
DIET
breakfast: smoothie, cup of coffee
lunch: cheeseburger, some of the best fries i've ever eaten
dinner: pad thai with pork, protein shake, bunch of lettuce, cup of milk
other:
SLEEP
6.5-7 hours. went to bed at a reasonable time (10:45) but then did the dumb thing where i can't not finish a book.
DIET
breakfast: smoothie, cup of coffee
lunch: chicken sandwich, roasted squash
dinner: pasta, swiss chard, pulled chicken
other: cup of milk, two cups of coffee
SLEEP
7 hours
today:
morning
- shoot around and layups x 15 mins
unbelievably sluggish, could not make anything, missing layups. hand very dry. got mad and left early.
evening
WEIGHT: ???
SORENESS: lower traps, anterior and posterior delts
ACHES/INJURIES: right ankle and right knee a little, not too bothersome
MENTAL STATE: good
- warm up
felt tired much of the day but felt good by the time i started shooting around. (rule #1 of working out at the JCC: always use the court if it's available.) was night and day, literally, with this morning. smooth jumpers, made 90%+ FTs, dribbling decent (by my low standards).
- DLRVJ x a few submax
was wearing slippery socks because all my good gym socks are dirty or vanished. ME jumps out of the question.
- depth jump @16" x 5,5,5
- squat 210 x 5,5
felt great
- superset x 3
-- DB OHP 35s x 8
-- chin up x 8,8; kroc row 80 x 10/side
right bicep feels chin ups the most.
- DB suitcase carry 50 x 40 steps/side
- jump rope x 200,250,20+(5)x4,(30)
the third thing in there is 100 jumps alternating 20 single unders with five double unders. couldn't think of a better notation than to put DUs in parentheses. so last set was 30 DUs.
- stretch
good workout.
DIET
breakfast: smoothie, cup of coffee
lunch: cheeseburger, some of the best fries i've ever eaten
dinner: pad thai with pork, protein shake, bunch of lettuce, cup of milk
other:
SLEEP
6.5-7 hours. went to bed at a reasonable time (10:45) but then did the dumb thing where i can't not finish a book.
4597
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 03, 2015, 02:48:18 pm »
i feel fine, but then my volume was way lower than yours. posterior delts are always the first things to fatigue when i get back into regular jumping rope but i think they will adjust pretty quickly.
wish i had someplace to jump at home, would do it every day.
also, yeah i've been hungrier than usual since i came back from tajikistan. been better about refined sugar, although i'm obviously not avoiding it at all costs, just reducing.
but i am tempted to focus on strenf for a little while and add 5-7 pounds of bw. like if i could get my squat to 360+ at ~178, combined with the movement efficiency i have now, i think that'd be tight. obviously i need to continue to be careful with squatting, but something like jumps 2x/week, jump rope/layup conditioning, and texas method for squats seems really appealing. plus i kind of want to start benching again, it's so fun.
in any case, i need a program. directionless gym-going is better than nothing, but it's not great.
so here's a thought. reactions/input/comments welcome, unless you're just gonna be a dick, in which case fuck off.
day 1
(morning)
- rest
(evening)
- jumps and/or depth jumps 2x10 @10-12"
- squat 3x5
- bench 3x5
- BB row 3x8
- jump rope finisher
day 2
(morning)
- layups OR rest/easy KB work
(evening)
- rest
day 3
(morning)
- layups OR rest/easy KB work
(evening)
- jumps and/or depth jumps 3x5 @ 16-18"
- squat 2x5 @80% of day 1 weight
- DB OHP 3x8
- pull up 3x8
- leg raise/windshield wipers
- jump rope light/skill work
day 4
(morning)
- layups OR rest/easy KB work
(evening)
- rest
day 5
(morning)
- layups OR rest
(evening)
- rest
day 6
- ME jumps
- squat MSEM x6
- bench 3x5
- RDL 3x8
- BB row 3x8
day 7
- random conditioning
part of the plan is also to get back to earlier bedtime/earlier wake-up.
wish i had someplace to jump at home, would do it every day.
also, yeah i've been hungrier than usual since i came back from tajikistan. been better about refined sugar, although i'm obviously not avoiding it at all costs, just reducing.
but i am tempted to focus on strenf for a little while and add 5-7 pounds of bw. like if i could get my squat to 360+ at ~178, combined with the movement efficiency i have now, i think that'd be tight. obviously i need to continue to be careful with squatting, but something like jumps 2x/week, jump rope/layup conditioning, and texas method for squats seems really appealing. plus i kind of want to start benching again, it's so fun.
in any case, i need a program. directionless gym-going is better than nothing, but it's not great.
so here's a thought. reactions/input/comments welcome, unless you're just gonna be a dick, in which case fuck off.
day 1
(morning)
- rest
(evening)
- jumps and/or depth jumps 2x10 @10-12"
- squat 3x5
- bench 3x5
- BB row 3x8
- jump rope finisher
day 2
(morning)
- layups OR rest/easy KB work
(evening)
- rest
day 3
(morning)
- layups OR rest/easy KB work
(evening)
- jumps and/or depth jumps 3x5 @ 16-18"
- squat 2x5 @80% of day 1 weight
- DB OHP 3x8
- pull up 3x8
- leg raise/windshield wipers
- jump rope light/skill work
day 4
(morning)
- layups OR rest/easy KB work
(evening)
- rest
day 5
(morning)
- layups OR rest
(evening)
- rest
day 6
- ME jumps
- squat MSEM x6
- bench 3x5
- RDL 3x8
- BB row 3x8
day 7
- random conditioning
part of the plan is also to get back to earlier bedtime/earlier wake-up.
4598
800m+ Running and/or Conditioning / Re: The 5k Thread
« on: November 03, 2015, 01:28:20 pm »
watching people get lapped in elite races is so nuts. the guy he passes is running a really, really fast 5k! he's one of the best in the world! and bekele blows by him like he's standing still.
4599
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: November 03, 2015, 01:05:58 pm »kristaps!
4601
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 02, 2015, 10:02:41 pm »
there are some obvious differences. women are more likely to write about women, or have women as protagonists. and it's just interesting to experience the way women write about the world, even if a concrete sense of what that means eludes me for the most part.
WEIGHT: ???
SORENESS: tib anterior
ACHES/INJURIES: none
MENTAL STATE: a little tired, otherwise good
- warm up
adarq has inspired me to up my jump rope game. did sets of 100 to warm up, last set was alternating five double unders and 20 singles.
- jump squat +10kg x 4
- SVJ x 4
- LTMP squat 185 x 15
wack, weight was not hard but felt off, perhaps something in low back subliminally telling me to stop. careful.
- paused dip x 10+3+3+3+3+3
- pull up x 8
just to balance out push/pull reps with last workout
- stretch
- jump rope x 200,200,200
one-minute rests. many mistakes first set (boo), no mistakes second set, one mistake third set. the thing that gets tired is posterior delts, and to a lesser extent wrist extensors.
DIET
breakfast: smoothie, cup of coffee
lunch: pizza with spinach and pork sausage
dinner: pulled chicken, pasta, swiss chard, milk
other: 1-2 cups of coffee
WEIGHT: ???
SORENESS: tib anterior
ACHES/INJURIES: none
MENTAL STATE: a little tired, otherwise good
- warm up
adarq has inspired me to up my jump rope game. did sets of 100 to warm up, last set was alternating five double unders and 20 singles.
- jump squat +10kg x 4
- SVJ x 4
- LTMP squat 185 x 15
wack, weight was not hard but felt off, perhaps something in low back subliminally telling me to stop. careful.
- paused dip x 10+3+3+3+3+3
- pull up x 8
just to balance out push/pull reps with last workout
- stretch
- jump rope x 200,200,200
one-minute rests. many mistakes first set (boo), no mistakes second set, one mistake third set. the thing that gets tired is posterior delts, and to a lesser extent wrist extensors.
DIET
breakfast: smoothie, cup of coffee
lunch: pizza with spinach and pork sausage
dinner: pulled chicken, pasta, swiss chard, milk
other: 1-2 cups of coffee
4602
Tennis / Re: Ball Machines
« on: November 02, 2015, 03:45:44 pm »
go talk to andre agassi. his dad invented a machine that would spit a ludicrous number of balls at his kids, at high speed. little andre, at like 6 years old, would have to hit the balls as soon as they bounced off the ground or they'd go over his reach. and that is why he was the greatest off-the-rise returner ever.
if you're looking for a book to read, his autobiography is great.
if you're looking for a book to read, his autobiography is great.
4603
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: November 02, 2015, 10:46:08 am »
today is friday?
4604
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: November 02, 2015, 08:53:33 am »
stuck on a light weight? dude you can barely handle that weight. if you cut back to 20kg it would not be too light.
4605
Progress Journals & Experimental Routines / Re: FP's Jump Journal
« on: November 02, 2015, 08:18:44 am »
you don't need to work on muscles specific to frisbee. weights are GPP, weights are GPP, weights are GPP. if you get stronger hands, arms, torso, and hips, you will have a bigger throwing engine.