Adarq.org

revised per adarq:

day 1
(morning)
- rest/easy KB work

(evening)
- jumps and/or depth jumps 2x10 @10-12"
- squat 3x5
- bench 3x5
- BB row 3x8
- calf raise 3x20
- jump rope finisher

day 2
(morning)
- layups OR rest/easy KB work

(evening)
- rest/easy KB work

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
- squat MSEM @ 105% of day 1 weight x10
- DB OHP 3x8
- pull up 3x8
- calf raise 3x20
- jump rope light/skill work

day 4
(morning)
- layups OR rest/easy KB work

(evening)
- rest/easy KB work

day 5
(morning)
- layups OR rest

(evening)
- rest/easy KB work

day 6
- ME jumps
- squat 3x5
- bench 3x5
- RDL 3x8
- BB row 3x8
- lunge 3x12-16
- calf raise 3x20
- jump rope finisher

day 7
- random conditioning

------------------------------------------------------------------
easy KB work = TGUs, swings, clean and snatch practice. very low intensity, just working on technique and breathing.

^^^thanks adarq! so would you not squat at all on day 6 and just do glute work and TKEs, or some other squat scheme that day?

DIET
breakfast: smoothie, cup of coffee
lunch: pork sandwich with broccoli rabe, cola, donut
dinner: pulled chicken, swiss chard
other: two beers
a bit indulgent today, coworker bought me a donut (she owed me) so i ate it and the soda they have at this sandwich place is so freaking good. plus the two beers. no carbs at dinner, i figure the balance was still okay.

SLEEP
7.5+ hours, much better. must do that more consistently.

wait, you think you have injuries in your back AND shoulder that might need surgery? jesus dude.

also, "being in the moment and focused on what you are doing is even more important than ANYTHING ELSE WHEN YOU practice." fixed. that is a problem for most people, myself included: going through the motions in practice rather than focusing absolutely on the skill you are trying to learn.

Quote from: gukl on October 29, 2015, 08:20:14 pm

https://www.facebook.com/tom.martin.79274089/videos/10102226840747069/

300kg deadlift x 10 @ 100kg

https://www.facebook.com/tom.martin.79274089/videos/10102232015362099/

350kg x 3 (3.5x bw) Wtf this guy...lives a few miles from me...insane

in his younger, lighter days he ran 10.53 in the 100 and 6.73 in the 60. freak.

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.

stance kind of wide, eh?

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.