Author Topic: FP's log  (Read 76377 times)

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LBSS

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Re: FP's Jump Journal
« Reply #90 on: June 22, 2015, 10:27:52 am »
+1
captains of crush are good for grip strength. also, crushing an old tennis ball repeatedly. also plate pinches.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: run 14+ km
monday: lift
tuesday: run 10-12 km
wednesday: run 10-12 km
thursday: run 10-12 km
friday: rest
saturday: run tempo/VO2 max/speed x 6-8 km

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

FP

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Re: FP's Jump Journal
« Reply #91 on: June 24, 2015, 12:17:14 am »
0
^^^
Got it chief

6/22
2 league games, very tiring, adductor feeling weak

6/23

BW:182

BP: 135x5,5,7
Pullup: 192(total weight)x8,5,4 (Pullup dropped 15 pounds from last workout. Dunno what the freakish power spike had to do with)
Calf Raises: 165x15,15,20
SL Calf Raises: 10, 10
Ankle Hops: 10, 10
Weighted Planks: 45x60,60,60secs
Adductor stretches
Squat: 115x8, 165x5
SVJ: 10 (26"-27", about what I expected with not doing squats for so long)




FP

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Re: FP's Jump Journal
« Reply #92 on: June 25, 2015, 01:08:34 pm »
0
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

FP

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Re: FP's Jump Journal
« Reply #93 on: June 27, 2015, 05:32:32 pm »
0
6/25
Physical Therapy, learned some new exercises+stretches

6/26

12PM: 30 mins tossing

1PM: Workout 1: Speed
Dynamic Warmup
SL Bounds: 15x3
20" Drop Jumps: 10
20" Depth Jumps: 10
Seizure Hops
DLRVJ: 15-30 (Hitting around 30", I think since I got injured my plant changed from LR to RL, which is a little awkward)
Sprint Progression - Full Recovery
50 yard sprints: 8
75 yard sprint: 1

Notes: Shin Splints are getting pretty nasty. Groin felt better than expected during sprints, but I'm not able to rotate my hips with every step because of my groin, so my stride is shorter. Poor technique on DLRVJ, trying to approach too fast.

7PM:90 mins soccer,30 mins throwing

FP

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Re: FP's Jump Journal
« Reply #94 on: June 28, 2015, 09:41:42 pm »
0
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

FP

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Re: FP's Jump Journal
« Reply #95 on: June 30, 2015, 02:52:32 am »
0
6/29

League games went terrible.. My captain decided to have O and D lines and all the hucking handlers are on the O line.. and I'm on the D line because my in-game decision making is not good and my worst quality as a thrower is being too arrogant and I'm not good at leading people despite near perfect precision when people are standing still. The only statistic that matters is how many turnovers I throw and the answer is... too many (but probably 3-5 in the 2 games I played). Also being really lazy on defense: I've gotten scared of being beat deep because my injury has taken my sprint from me so I started backing everyone..

Workout

BP: 115x8, 135x8,5,3 = 16 (awful, scared cuz no spotter)

Weighted Pullup: 10x8,6,4 = 18

Calf Circuit:
Calf Raises+ 2 second hold at top: 165x20,15,15
ME ankle jumps:8,8,8
SL Calf Raises R+L: 15,12,10 (my left calf is considerably stronger than my right, right calf is considerably more flexible than left)
Ballistic ankle jumps R+L: 20,20,20

Squats: 115x5, 165x5, 185x5,5, 205x5, 235x2 (sharp momentary groin pain), 215x5
1/2 Squats: 235x5,5, 245x5

Power Cleans: 115x3, 125x3,3, 145x3, 160x2, 150x5 (rackin lookin lackin- how bad is it that my arms don't end parallel to the ground? I'm scared of bruising my breastbone..

SMR:10mins + static stretches:10 mins

FP

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Re: FP's Jump Journal
« Reply #96 on: July 01, 2015, 12:31:49 am »
0
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.
 :ibsquatting: :ibsquatting: :ibsquatting: :ibsquatting:

60 mins throwing

« Last Edit: July 01, 2015, 12:33:37 am by Final Phenom »

FP

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Re: FP's Jump Journal
« Reply #97 on: July 02, 2015, 03:30:50 am »
0
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

LBSS

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Re: FP's Jump Journal
« Reply #98 on: July 02, 2015, 08:29:46 am »
+1
god bless you if you can keep all that up.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: run 14+ km
monday: lift
tuesday: run 10-12 km
wednesday: run 10-12 km
thursday: run 10-12 km
friday: rest
saturday: run tempo/VO2 max/speed x 6-8 km

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

FP

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Re: FP's Jump Journal
« Reply #99 on: July 03, 2015, 02:41:16 am »
0
7/2

BW:180
SWDC:??

Workout time: 2 hours 20 mins

Flexibility+Grip Circuit (40 mins):
All leg muscles stretched thoroughly
RB finger extension: 3x30
RB finger adduction:3x30
Captains of crush: broke both of my grippers today. shitty golds gym brand

Plate Pinches+SL Calf raise circuit (30 mins):
10-40 lbs 5 sets each leg - full ROM
ME ankle jumps: 10,10
Ankle bounces: 20, 20

Lower Back (10 mins):
Bent over rows 95x20,135x10,115x15

Asymmetry testing (40 mins):

SL calf raise:
20lbs: left-20, right-10
65lbs: left-13, right-10

SLDL:
115lbs full ROM: right-12,left-0 bad balance

SL squat:
Bodyweight pistol squat: right-6 without balance loss, left-0 (1 assisted - poor calf mobility)
1/2 SL squat 155lbs: right-12 without balance loss, left-6, lost balance at reps 2,4,5

SL Hip thrust:
155lbs: right-20 second hold, left-5 second hold, groin affected
Bodyweight: right-20 full ROM, left-20 full ROM

Notes: Test BSS left vs right for more accurate glute assessment. Test SL reverse hyper for hamstrings. Test SL hip flexion holds and weighted SL hip flexor drive for hip flexor assessment. Left calf stronger, right quad stronger, left leg especially poor balance, left calf tight, hamstrings tight, right foot tended to invert during hamstring stretch- poor medial hamstring flexibility, External+Internal rotators tight, Abductors tight.

BP (20 mins):
115x8, 145x3, 150x3,3, 145x3



FP

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Re: FP's Jump Journal
« Reply #100 on: July 17, 2015, 02:45:08 am »
0
Quick update:
Been doing SLDL every day and nothing else besides tennis and frisbee
Might possibly toss in some calf work, sl jumps and depth jumps

Balancing is a bitch with SLDL, also grip and back strength when doing volume
It's really great because i'm not limited by back/grip strength
Yesterday I did 205 for 4 reps with my right leg and 185 for 5 reps with my left leg
Gonna keep this up for 11 more days, leaving 28 days for speed/strength

Gotten at least 10 layouts since my last post  ;D slow as fuck tho :huh:

Groin still feeling off

FP

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Re: FP's Jump Journal
« Reply #101 on: July 19, 2015, 09:36:16 pm »
0
Did some SVJ+Depth jumps today
SVJ: around 30 jumps, hitting 27" pretty consistently. Hit my old PR 28" twice  :D
Depth Jumps, 18" box: 6x3 hitting around 26" consistently. Hit 28.5" once

SVJ is amazing considering I've been pretty much ignoring my quads
So happy that my depth jumps are so bad. When I get into my speed circuit I think I'm gonna get hardcore PR's on everything.

FP

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Re: FP's Jump Journal
« Reply #102 on: November 02, 2015, 01:03:22 am »
+1
Gonna try to do a workout every day this month and post here to try to get some feedback
I've done a workout every day for the last 2 weeks or so, so I think I'm ready!

November Goals:
Primary (daily): Adductor Tendinitis rehab, GluteMax exercises, Zone 3/4 cardio
Secondary (do 2 every day): Quads, Back, Hams, Core
Tertiary (do 2 every day):Agility, Calves, Abductors, Flexibility, Chest, Hip Flexors, Lats

I also need to work on muscles specific to throwing frisbees, which i still need to identify by doing video analysis

11/1
BW: 178
CNS rating:??
Injuries: Adductor Tendinopathy, back a little sore, possibly a minor strain
Diet rating: 5/10 ate a lot of high GI shit, around 150g protein, need to begin planning meals better

Workout 1:
1.5mile jog
20 mins static stretching

Workout 2: (after 3 hours)
American Hip Thrust (1:3:1):
135lbs 5x10
note: slightly hyperextending back, also feeling hamstring activation

Eccentric Adduction (https://www.youtube.com/watch?v=4K5H7v2_1og):
3x10

Workout 3: (after 4 hours)
Sliding Leg Curl (https://www.t-nation.com/training/12-hamstrings-exercises-for-hardasses):
5x10
note:funny tingling in hamstring, otherwise unchallenging workout

SL calf raises (1:2:2):
5x10 each side

Workout 4: (after 1.5 hours)
Squats:
45 x5
135 x5
205 x5
225 x5
235 x5
245 x5
250 5x5
note: lower back feeling a little off. I've been hammering it with good morning-esque box squats the past few days, this was my first time doing actual squatting in 4 months. Need to take it easy on the back the next few days-week.
<a href="http://www.youtube.com/watch?v=chH9kjvcvZU" target="_blank">http://www.youtube.com/watch?v=chH9kjvcvZU</a>
worthless windows 8 camera cut off the first 2 reps. This was the last set
« Last Edit: November 02, 2015, 01:41:07 am by Final Phenom »

LBSS

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Re: FP's Jump Journal
« Reply #103 on: November 02, 2015, 08:18:44 am »
0
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.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: run 14+ km
monday: lift
tuesday: run 10-12 km
wednesday: run 10-12 km
thursday: run 10-12 km
friday: rest
saturday: run tempo/VO2 max/speed x 6-8 km

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

FP

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Re: FP's Jump Journal
« Reply #104 on: November 02, 2015, 11:10:03 am »
0
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.
I don't really understand the point you are trying to make
Typical upper body programming doesn't utilize even half of the muscles used in throwing
The core/chest/lats workouts I'm already focusing on will help me but I need more than that
If my goal is further throws with less ROM, think I need to weight train for things like external and internal rotation of the humerus, adduction and extension of the wrist and other complex movements involved in different throws because no one trains those muscles
By having Hypertrophy-Maximal-Plyometric-Sport specific periodization I can get the best improvement for dynamic throwing movements