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I would beg to differ. It's not the hamstring flexibility that's lacking, it's the hip flexor flexibility.

When you have short hip flexors you put the pelvis in anterior tilt. That stretches the hamstrings continuously. And when you ask of them to stretch EVEN MORE they start to get out of range of motion. And then you obviously think it's them that is the culprit. When in fact, they shouldn't have been that elongated to begin with.

Solve the hip flexor flexibility problem, get the pelvis in a neutral position, get the hamstrings back to their original length (shorter, that is) and then you'll be able to stretch them properly.

Not everyone has the same flexibility imbalances.

That might have been true in your case, but I do more hip flexor stretches than any other muscle. I did the Thomas test and I don't think I have an anterior pelvic tilt but I do know that I have tight hamstrings.

7/1

Days until Fall semester begins: 55
BW: 178.5
SWDC:???

Workout-

RB circuit:
Adduction: 20+2 sec hold
Flexion: 20+hold
Extension: 20+hold

Lower back weighted flexed hold: 75x2mins, 115x1min30, 160x1min

60mins stretching+SMR

Ok so I'm going to do 2 weeks with emphasis on correctional excercises, then I'll have two 3 week periods for Strength focus and Speed focus before Fall season starts

Correctional Exercise Block:

Grip Strength (3x week - 20-40 mins)
Flexibility: SMR, Dynamic, Static - Hamstrings, Hip Flexors, Calves, Hip rotators, Ankle Flexor, Adductors+Abductors, Quads, Glutes, Ankle Inversion+Eversion (5x week - 30-60 mins)
Lower Back strength (5x week - 15 mins)
Asymmetry correction: Calves, Hamstrings, Glutes, Quads, Hip Flexors? (5x week - 30-60 mins)
Stability: (3x week 20-60 mins)
Agility: (2x week 45-60 mins)
Speed: (1x week 45-60 mins)
10 10-second Iso Adductor holds (7x week)
Daily Dot Drill

Mon- LEAGUE, Flex, Low Back, Grip, Asymmetry (95-175mins+180mins LEAGUE)
Tues- Flex, Agility, Low Back (90-135mins)
Wed- LEAGUE, Flex, Stability, Low Back, Asymmetry (95-195+120mins LEAGUE)
Thurs- Stability, Agility, Asymmetry (95-180mins)
Fri- Asymmetry, Speed, Low Back (90-135mins)
Sat- Stability, Asymmetry, Flex (95-180mins)
Sun- Grip, Agility, Low Back, Flex  (110-175mins)

Average time per day: 2 hours, 11.5mins
Least efficient average per day: 2 hours, 48 mins
Max efficiency average per day: 1 hour 35 mins

Stability- SL balancing with eyes closes, Side to side ankle hops, High weight walks, SL RB circuit (Flex, extend, adduct, abduct)

Agility- Dot drill, Cone cutting patterns, ??? more research needed

Asymmetry- SL Calf Raise, SL DL, SL squat, SL hip drives

Low Back - Good Morning, Back Flexion/Reverse Planks, Bent over rows, ALWAYS sitting up straight - punishment GHR sets

Flexibility - All static stretches+SMR, dynamic before agility, speed circuits

Speed - Sprints, Sled Pulls, Stairs, Form Drills, Backpedal+shuffle max speed... slightly more research needed

Grip Strength - Captains of Crush, Pinching plates, Rubber band extension, adduction

6/30

Workout time: 1:26

Plank: 45lbs 60secs, 90lbs 30secs

Power Cleans:
115x5,5

Cleans from knees:
95x10,10 (working on the rack)

Calf Raises 1:1:1
185x20, 215x20,18 (going until form gives out)

Ballistic ankle hops:
20,20,20

Ankle ME jumps:
10,10,10

ATG squat:
135x15, 185x5, 215x5,5

Parallel Squat:
235x5

1/2 Squat:
255x5, 265x5, 285x5, 300x5,6 (easy with belt, otherwise back is weak)

SVJ:10 (26")

Notes: Apparently last workout the "1/2 squats" I was doing were actually squats to parallel, so I got my friend to que me when I was hitting 1/2 squat position. Strange glute burn, sore calves, quads feel perfectly fine.
 

60 mins throwing

6/28

BP: 135lbs 8,6,9 = 23 (no help)

Weighted Pullup: 10lbs 3x5

Core Circuit:
-Shovels+RB: 20
-Crunches+10lbs: 20
-Hip Twists +5lbs legs extended: 20
-Side Plank Hip Lowers+10lbs: 20 (L,R)
-Plank+35lbs: 60 secs
Grip Circuit:
-Farmer Walks 2x25lbs plates: 30-45 second walks
-Rubber bands finger extension: 50-100?
-Rubber bands finger abduction: 50-100?
-Wrist Rotation with 10lbs BB: 10

25 mins hand gripper, emphasizing different muscles

6/24
League score: 15-7 WIN
Carried today's league game in goals! 6-7 goals, 3-4 assists. 3 really solid skies, 1 layout, 1 point block. Only 1-2 overthrown hucks. Missed 2 contestable endzone shots.

12 pullups

^^^^^
Yeaaaah I've been hitting the gym too much lately 

6/21
Pickup-90 mins (nothing special)
soccer-30 mins

sweaty hands, poor grip strength = possible roots of my hucking problems

BW:182
CNS toasted today, took a caffeine pill before pickup

Workout:
Dynamic Warmup
Broad Jumps x10
RDL 135 1x8, 205 1x8
R SLVJ - x10 (24"-26" real weak)

6/16
LOTS of stretching (esp Adductor)
1 mile run with a sprint at the end, felt like a 13-14sec 100m, so not bad to finish a mile and probably fastest I've ran since groin injury. Groin wasn't even bandaged for extra support.

6/17
12pm:1 mile run with a sprint like last time.
Adductor feels really good.
League today at 6:30
Pre-gaming:
3:30pm: stretches
4:30pm: SL Hip thrust 135x8, 185x8,17. Quick lunges, 2 10's, 15 reps. Depth jumps: 8,8,8 SL depth jumps 8,8

6:30pm:  League game 15-8 loss
League game notes:
Laid out twice offensively, perfect form (no scratches anywhere), poor distance. Didn't get either one
Assists: 3, goals: 2, assist on assists:1. Failed throws: at least 7,  with 3 upwind hammers (bad environment awareness). Got broken at least 5 times, mostly for swings but at least 1 20 yards upline. Mark in the zone defense: ran tirelessly 400m pace.. Got beat on cuts at least 5 times, 2 times couldn't get closing speed, 2 times got juked out. Got scored on 1-2 times. Didn't get any bad drops, didn't get beat deep.

Good:
Defensive positioning
Good stamina

Needs Improvement:
HUCKING
Closing speed
Not getting juked
Throwing consistency
Reading fast
Wind awareness
Not getting broken
Layout form
Jump positioning
Boxing
Calling fouls/knowing the rules perfectly
Disc grip, non-sweaty hands
PAP
GETTING MY TEAM TO FUCKING CUT TO THE BREAKSIDE UGH

GOT MY SLIP N SLIDE EXPECTING MAD LAYOUT GAINZ starting tomorrow
 
got pickup tomorrow and pickup friday

6/14
Double Stopwatch click average of 10: .12secs
Dual-3-Back average of 10: 72.8
BW:180
Workout time: 37mins

BP: 115 1x3,5,8,10
Pullups: 1x5, weighted pullups: 10 2x3
Calf Raises: 155 3x20 (calves felt tight after first set)
Cleans: 115 3x8

Apparently full extension R-BSS hurts my left adductor, so I gotta settle for SLRDL, RDL or hip thrusts.