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Members Area => Progress Journals & Experimental Routines => Topic started by: FP on March 20, 2013, 08:14:37 pm

Title: FP's log
Post by: FP on March 20, 2013, 08:14:37 pm
POST MODIFIED TO SHOW MORE ACCURATE PROGRESSION
ALL BENCH logs are actually chest press until page 2


AGE: 17

HEIGHT: 6' 3"

WEIGHT: 168lbs

SLEEP SCHEDULE: 2-14 hours a day (average 6)

BODY TYPE: Tall, Lean, Light Muscle

GOALS: 40 Inch vert, 35 inch 1-foot vert, 20'+ Long Jump, 5'8"+ High Jump, sub-10.5 100m

CURRENT ABILITY: 31" vert (run, 2 feet), TBA??

INJURY HISTORY: currently okay, nothing major previously

TRAINING HISTORY & ACHIEVEMENTS: Loose Jump Manual training for over a year, 3rd week in for track

CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM: Outdoor Track, Occasional Gym venture

BRIEF OVERVIEW OF CURRENT DIET: Inconsistent - 100g+ protein per day

IMPORTANT ACTIVITIES: Track, Ultimate Frisbee


3/20/13 - Ran 6 150's today. Recovering from back and calf strains, so taking it easy going to the gym. Might go during weekend. First track meet EVER on Saturday (3/23/13)!
Event statistics to be announced!
Title: Re: FP's Jump Journal
Post by: FP on March 21, 2013, 10:29:20 pm
Ran some 300's today
My calves recently recovered, but I have this weird pain in my tibia bone - Feels like it's under a lot of strain after I run for a while. It feels like it's aching, almost. :( Anyone know what this could mean? Should I still run at my meet on Saturday? I have no practice tomorrow
Title: Re: FP's Jump Journal
Post by: Mutumbo000 on March 22, 2013, 02:24:46 am
Just do it!
Let us know how you go.
Title: Re: FP's Jump Journal
Post by: FP on March 23, 2013, 07:46:03 pm
Track meet was mediocre
It was both windy and cold
Faulted twice on Long Jump (I stepped off the side after the jump instead of walking through) and got 17' the third time. I'm not very sad about my long jump - It was the first time I had jumped in a sand pit in about 5 years. I really hope to get 20' plus before the season is through
I jumped 5' 2" on the high jump - I was very disappointed especially since I felt like I could have done so much better - I missed the whole warm up, and I could have probably cleared 5' 6" If the level of my technique was on par with my vert. I hope for a 6' clearance by the end of the season.
I also ran the 4*4 with a time of 57 secs. Honestly I have no clue why coach put me in the 4*4 since my biggest running strength is my sprint. I had a bad start, and was stuck behind these two guys on the second curve of the 400 meter track. I look forward to a time closer to 50 secs at the end of the season.

Considering I'm just starting up, I am relatively satisfied with my results.
I wanted to go to the gym today, but my partner was really tired (after the meet) and insisted we go tomorrow. :/
Title: Re: FP's Jump Journal
Post by: Mutumbo000 on March 23, 2013, 09:23:09 pm
Sounds like it went ok and you didn't get injured or anything so next time you'll perform better. You got the height to be great at long and high jump.
Title: Re: FP's Jump Journal
Post by: FP on March 27, 2013, 09:48:06 pm
Had another meet today
Was one of those chill bs meets
I hit 17'6" on the long jump (with one foul and one score of 17')
Also ran a 200, a 4x200 and a 400
No high jump :/
Title: Re: FP's Jump Journal
Post by: FP on March 30, 2013, 12:50:22 pm
The beginning of spring break means I get to go to the gym every day  ;D
Light workout yesterday -
stretches
3x8 135lb Bench
5x12 160lb sitting calf raises - my calves didn't seize up, but the sides of my hips did - what does this mean??
3x8 - each side, 40lb dumbbell curls
3x8 - each side, 110lb lunges
3x20 dips
plank, 3 mins

Really wanted to try free squat but some guy was hogging the machine
we waited 20 mins for him to finish and then left

Planning a more intense workout today!
Plan to do - Ham Curls, Free Squat, Lunges, Cleans, Curls, Bench, Lat Pulldowns, Weighted core exercises, tricep machine, forearm dumbbell lifts
Alternative - Reverse hyper, static core exercises, 1 legged squat, triple jumps, hip flexor exercise
Might also do some plyo's

Just measured my jump, i'm jumping a horrific 27"  :huh:?? It could have something to do with not going to the gym in the past week or two, so my legs might be tired today. My goal is to get my jump up to par and PR at 35" by the end of spring break (04/08)
Any advice? Anything I should add? Anything to keep my jumps in a more consistent range??
Title: Re: FP's Jump Journal
Post by: FP on April 01, 2013, 10:42:05 pm
Missed workout yesterday, gym closed
Had a double one today

Track practice:
Stretch, Drills, Did some long jump stuff, and tried doing some triple jump stuff.

Gym:
Gym was especially crowded, all the popular exercises were being used :( No free squat today either
Leg Press -
set 1: 320lbs 12 reps
sets 2-3: 360lbs 12 reps
sets 4,5: 360lbs 10 reps
Bench -
3x8 140lbs
Lat Pulldowns:
3x8 9(90??)lbs
Curls:
3x8 40lbs
Ham Curls:
set 1: 130lbs 12reps
set 2: 150lbs 8 reps
set 3: 150lbs 6 reps (failed to do 8  :'()
Weighted Ab exercise (kinda like Lat pulldown, only on your knees, using your abs, stiff, flexed arms):
set 1: 120lbs 15 reps
set 2-5: 140lbs 8-12 reps
Hang Cleans:
3x8 120lbs
Tried RDL (3x8 150lbs), didn't feel any pressure in glutes, need to work on my form


Comments: Disappointed with my Ham Curls. I could do 170 before track started. Happy with leg press - felt like I could have done more. Gym was way too crowded. Disappointed with Hang Cleans - I did Bicep curls right before them and I felt like I could have done more if I had planned a little better. YOU CANT EVADE ME FOREVER FREE SQUAT

Replacing track tomorrow with a plyo workout and going to the gym later in the day. I feel pretty good  :)
Title: Re: FP's Jump Journal
Post by: FP on April 02, 2013, 11:49:41 pm
Got about 12 hours of sleep today.
Today's RVJ: 28"
Today's SVJ: 26"

Measured my jump this morning, and I've narrowed down the problem - It's in my reactivity. My SVJ has decreased very little, if at all, since track started. However my RVJ has decreased by a good 6-8 inches (depending on the day). The difference between the two previously was 8-10 inches, and now it's 2-4 inches.

I have not done a plyo workout in more than a month, because I thought track would be a sufficient replacement. Apparently, I was wrong. Oh well. Did two workouts today - one plyometric and one at my gym. Wasn't really too satisfied with either one.

Plyometric (4PM):
Stretches
Shock jumps: 2 sets both legs, 2 sets 1 leg
Ankle jumps: 5x12
Zig Zags: 3x12
Depth Jumps: 5x8 (2 legs)
Weighted jump squats: 3x8 70lbs (started experiencing minor shin pain)
Consecutive vertical Jumps: I did 8 reps jumping off of my right leg, and after 3 reps off of my left leg my shin pain became too much to continue the workout.

Gym (6PM- I wanted to go around 7, but unforeseen circumstances caused me to go at 6):
Cleans: 3x8 115lbs
Curls: 3x8 40lbs
Bench: 3x8 140lbs
Tried to do leg press with 1 foot, and came to the horrible realization that my right leg is much stronger than my left (3x8)
Calf lift: 3x8 210-370lbs
Really tried to isolate the full calf movement- I noticed a huge change in the weight I could do with my legs completely straight, different foot placement, and a change in how much pressure I felt in my calves.
Tried to do Reverse Hyper - couldn't figure out the point of contact with the edge of the bench - decided to look it up later
Lunges: 3x16 90lbs
FREEEEEEEEEE SQUAAAAAAAAT WHYYYYYY...

Not satisfactory. Missing track today makes me reaaally wanna miss it tomorrow to make other commitments. I know how fast missing practice can become a habit..
I hope the plyo's have helped my reactivity. I will do more of them tomorrow. :)
Title: Re: FP's Jump Journal
Post by: FP on April 04, 2013, 08:40:58 pm
4/4/13 - 9 hours sleep

4PM - Gym Workout. Tried free Squat today.
Free Squat
S1: Low Bar 135x12
S2: High Bar 225x8
S3: High Bar 225x6
Leg press
360lbs 5x10
Calf Raise
140lbs 3x8
Tricep Pulldown
9(90??) 5x8
Bosu Ball Stabilization
45secs 4 sets each leg
Chest press
S1,2: 150lbs x8
S3: 150lbs x2 ( :'()
Ham Curl
S1: 150x8
S2: 170x6
S3,4,5: 155x8

Comments: FREE SQUAT. Really fatiguing compared to leg press, but whatever. Messed around with form. Low bar was pretty tough - surprising because of low weight. High bar was tough, too. I went below parallel a few times, and it was really tough to recover.
Bosu Ball seemed to help my godawful ankle stability. Took some practice to even be able to do 45 second one leg stands. Adding this to my routine.
Happy with Ham Curls. Did more than last time.
Title: Re: FP's Jump Journal
Post by: FP on April 05, 2013, 08:30:38 pm
Light workout today

Curls (stressed form)
3x8 35lbs

Bosu Ball Stabilization
100secs 3 sets each leg

1-leg Hop Variations
Backward, Forward, Side, different distances
6 reps apiece

Side-to-Side Box Jumps (1-leg)
14" box 3x8 per leg

Ankle Jumps
3x12

Chest Press
3x6 150lbs

Core Pulldown
5x8-12 140lbs
Title: Re: FP's Jump Journal
Post by: FP on April 10, 2013, 08:55:17 pm
Saturday: 04/06/13: 10 hours sleep
Played an Ultimate Frisbee pick-up game. Laugh all you want :P I played with some Navy dudes, and they were fit as HELL. I was covering the best one of them the whole game, pretty much. It was like running the 50m dash over and over and over again. Probably the harshest workout that week, being completely honest.

Sunday: 04/07/13: 10 hours sleep
Took a day off cause I busted one of my knees and was sore from the whole previous week.

Monday: 04/08/13: 7.5 hours sleep + coffee
Back to School! Ran 4 sets of 400,200 (with like a minute between the 4 and 2) Hit around 1:08 for most of my 400's. Dunno about the 2's, pretty bad I think

Tuesday: 04/09/13: 7 hours sleep + coffee
We had to run some 300's, but I got some brutal shin splints and sat out. Rode the exercise bike  :'(

Wednesday: 04/10/13: 7 hours sleep
MEET! Felt like shit. Got shin splints during the warm up lap LOL. Probably the least explosive I have felt in the past week or two.
My first Long Jump looked really really nice It was definitely 18ft+, but unfortunately it was a scratch. Second one was a scratch. Third one was 16' 9"  :'( . Had shin splints for both jumps after the first one.
Completely fucked up on high jump - 4' 8".
Ran a pretty good 200. Somewhere between 24 and 25 secs. PR, most likely. I'm told my run was closer to 24secs. Got some hardcore shin splints about 5 seconds after the run.

This weeks motto: FUCK SHIN SPLINTS
Might take a week or two off track - I haven't jumped over 30" in like 2 weeks. Really need rest. I really miss my old RVJ :(
I have another meet Saturday, and a Frisbee tournament on Sunday
Might do some plyo's soon.. Or a light gym workout
Title: Re: FP's Jump Journal
Post by: FP on April 12, 2013, 05:53:59 pm
Look guys, my stuff is documented!
http://www.athletic.net/TrackAndField/Athlete.aspx?AID=5311754

Wednesday's meet isn't up yet  :( I really hope I got 25> on my 200 though

Anyway...

Thursday, 04/11/13: 6.5 hours sleep
No track today
Took a 1.5 hour nap later in the day

Friday, 04/12/13: 4 hours sleep
Track: Stretches, Drills, 5x150m: ran fine the first 2 runs, badly the last 3
I didn't have a ride for like an hour, so I did a Long Jump workout after track
Drills, Ankle Jumps, Quick feet, Lunges, Power Skips, Chicken Jumps, Bounds
I was going to do more, but my ride got there

I'm going to miss the meet tomorrow and let my calves/shins catch a break. My calves started bothering me again today :(
Frisbee Tourney Sunday
Title: Re: FP's Jump Journal
Post by: FP on April 14, 2013, 04:24:05 pm
Saturday, 4/13/13: 12.5 hours sleep
Light Gym Workout - Avoided anything that involved lower legs
Weighted Ab Machine:
5x10 110-130lbs
Curls with Bar:
60lbs 3x8
GHR:
5x8 35lbs
Bosu ball balancing: oops
3x100secs each leg
Chest press:
3x8 150lbs
Shoulder press:
3x8 70 lbs

Sunday, 4/14/13: 8.5 hours sleep
Ultimate Frisbee tournament!
We slammed every other team , getting 4x their scores

I'm going to take a week off of track, recover my calves, because my ups was pretty bad today, and my splints were almost unbearable
I really, really want to blame my 'meh' long jump and high jump scores on the fact that my reactivity is so bad right now
I feel like once my calves are completely recovered i'll be jumping 18's and 19's easy
I'll keep doing gym workouts next week while avoiding my lower legs
Title: Re: FP's Jump Journal
Post by: FP on April 18, 2013, 09:37:24 pm
Been taking it easy this week. The only physical activity I've done is Hacky Sack
Tried doing some jumps today - they weren't as horrible as lately, but still bad. After the very first jump, I started feeling pain in my lower legs :( I have 3 more rest days until I'm running track again, because there's only like 3 weeks of it left.
SVJ: 27"
RVJ: 30"
I've been icing lower legs, massaging irritated areas, elevating them as much as possible, and running electricity through the pressure points on my lower legs, as well as giving them plenty of rest
But even when I play Hacky Sack, I feel a pain in my lower legs
I can't wait till it goes away :(

Title: Re: FP's Jump Journal
Post by: FP on April 21, 2013, 07:03:23 pm
Frisbee Tourney today
We played In the A division (A-D, A being the best)
We won 3/4 of our games - We lost a game by one point
Did not experience any shin pains for the entirety of the tournament  :D

Back to track tomorrow
Been feeling fatigued lately
Thinks it's time for me to have a set bed time that I MUST abide to, as well as a set diet
I'm tired of random little things holding me back

Also, might be building a wooden squat rack for my house
Title: Re: FP's Jump Journal
Post by: FP on April 24, 2013, 11:03:55 pm
So apparently the season ended Monday, and no one told me -_-

Soo.. I guess this means i'm back to gym workouts

4/24/13: 7 hours sleep
Frisbee practice after school - did some running, and got a sweet layout. Experienced very mild lower leg pain

First Gym workout in like 2 weeks -
Tricep Pulldowns: 4x8 80-100lbs
Ham Curls: 4x8 150-170lbs
Ab Crunch Machine: 3x8 130-150lbs
Bosu Ball Balancing: 120secs x2 per leg
Chest press: 2x8 + 1x4 150lbs
Glute Raises: 3x12 175lbs (max machine weight :() x each leg
Curls with bar: 3x8 60lbs
Title: Re: FP's Jump Journal
Post by: LBSS on April 25, 2013, 11:01:33 am
what is a machine glute raise? trying to picture it and failing.
Title: Re: FP's Jump Journal
Post by: FP on April 25, 2013, 02:05:27 pm
what is a machine glute raise? trying to picture it and failing.

(http://www.commercialfitnessequipment.com.au/614-1091-large/eagle-glute-machine.jpg)

Dunno if It's actually called a "Glute Raise" machine
Title: Re: FP's Jump Journal
Post by: LBSS on April 25, 2013, 02:59:09 pm
oh got it.
Title: Re: FP's Jump Journal
Post by: FP on April 25, 2013, 09:40:21 pm
4/25/13: 10 hours sleep

Diet: Breakfast: Cereal
-Some dark chocolate
Gym Workout
-Protein Shake
Dinner: Meat on Sticks, Rice, Salad

Gym Workout
Varying Leg Step Ups with dumbbells: 1x16 60lbs, 1x16 80lbs, 1x16 100lbs, 2x16 110lbs
Weighted Planks: 1x60s 45lbs, 2x30 90lbs
Side planks: 1x45s 45lbs
Squat (HB, ATG): 1x5x45, 1x8x135, 1x7x225(failed ATG on last rep), 2x8x185
Seated Calf Raise: 4x8 110lbs
Weighted SL Glute Bridge: 3x30secs 45lbs each leg
Bar Curls: 3x8 65lbs
Chest Press: 1x8 150lbs, 1x2 170lbs
Title: Re: FP's Jump Journal
Post by: FP on April 28, 2013, 11:45:35 am
4/27/13: 11 hours sleep

Pancakes
Snack
Cereal
Gym
Protein
Snack
Pasta with Sausage

Workout:(set,reps,lbs)
Squat (HB, ATG): 1x8x45 1x8x135 2x8x185 1x8x205 1x8x185
Weighted Planks: 1x60x45 2x60x90
Weighted Side Planks: 2x45x45 (each side)
Decline Crunches: 3x8x10
Shoulder press:3x8x70-80
Rows:2x8x110-130
Seated Calf Raises: 5x8x160
Lunges (With Barbell): 3x8x135 (each side)
Curls with bar: 2x8x65, 1x2x65 :(
Weighted SL Glute Bridge: 3x30x45 (each Leg)
Ham Curl: 1x1x190
Chest press: 1x8x150 1x4x150

Whew, 12 exercises. Almost double my usual workout. Really fatigued, BS'ed the two last exercises :/. Doing Plyo's today (4/28)
Title: Re: FP's Jump Journal
Post by: FP on April 29, 2013, 11:27:35 pm
Didn't do Plyo's today or yesterday
My glutes and hams were sore

Okay, I think It's time to establish a concrete goal, and how I plan to achieve it

I think a 40 inch vert by the end of the year is doable, with plenty of hard work
The way I'm going to go about this is to increase Quad, Glute, Ham, Calf and Core strength, as well as increasing reactivity with plyo's
I think I will take it one step at a time, and do all out workouts focusing on only a few of the previously mentioned groups at a time
I want to start with Quads, Calves and Core
Maybe later on I will focus on Glutes and Hams
By the end of this week, my goal is to obtain my 1RM for my squat, which I expect to be around 280 at this point (1x8 225)
Standing calf raises get a lot of praise on this website, so that will most likely be another exercise I will focus on
Weighted Planks are probably going to be my main core exercise
However, I'll research calf and core exercises more before deciding on my set workout
Starting next week, I should have a fully developed workout combining several routines to emphasize Quads, Calves and Core (mostly Quads, though), and maybe some upper body
I'll probably do low intensity plyo's on off days, and leave high intensity for another time

I might skip Squats in tomorrows workout, depending on if my Glutes/Hams are still sore because I want an accurate measurement for my 1RM
Title: Re: FP's Jump Journal
Post by: FP on April 30, 2013, 07:05:29 pm
4/30/13: 7 hours sleep

Light workout, glutes and hams still a tiny bit sore
Decided to go for the squat 1RM anyway

3x8x70 Overhead Press
3x8x110 Rows
3x8x150 Chest Press
8x45 2x135 2x185 1x225 1x245 1x260 Squat
3x30sx175 Plank (My friend sat on my back with a 25 pound weight)
3x8x65 Curls with Bar
5x6-8x180 Sitting Calf Raises

My squat was doing OK, and then I didn't get parallel on my 260. So then I did it again and stumbled backwards and almost fell over, barely caught myself in time.
So I think I'm going to say that's my Max for now :(
Not great but It will get better fast If I keep at it
So I guess I'm doing some research today
Title: Re: FP's Jump Journal
Post by: FP on May 01, 2013, 04:25:20 pm
So I'm still mulling over the exercises, sets/reps and schedule I want to use for the routine
Here's what I've got so far though

Leg Strength Exercises I want to use for sure:
Squats, RDL/DL, Calf Raise
Leg Strength exercises I might use:
Ham Curl, Power Cleans, Weighted SL glute bridge, Lunges, Step-ups, Weighted Hip Thrusts, BSS, 1/2 Squat, Reverse Hyper,

Reactive exercises I want to use for sure:
Bounds, Depth Jumps
Reactive exercises I might use:
Shock Jumps, Ankle Jumps (pogos), Consecutive Vert Jumps, Jump Squats, Weighted Jumps, Sprints, Power Skips, Med. Ball Throws, Side-to-Side box jumps

Sets/Reps
5x5, 3x5 most likely
maybe an extra set to failure at the end

Schedule
2:1 Strength: Reactivity
mon:Foundation Strength
tues:
wed:Muscle Specific Strength
thurs:
fri: Reactive
sat:
sun:Foundation Strength
mon:
tues:Muscle Specific Strength
etc.
3-4 workouts per week

What making this workout feels like:
(http://mlkshk.com/r/97VP)

Any Advice? I could really use some
Title: Re: FP's Jump Journal
Post by: LBSS on May 01, 2013, 05:10:15 pm
don't do too many things.

also, what is muscle-specific strength.
Title: Re: FP's Jump Journal
Post by: TKXII on May 01, 2013, 05:30:03 pm
lmaoo i love that doggie.

I used to workout kind of like that, I had strength days and intense plyo days scattered throughout the week with all sorta of backwards sideways pogo jumps.

But now I think it's better to focus on strength for at least 3-6 months for a beginner, with some jumping, and then more plyos and serious jumping later. Full ROM strength work isn't just beneficial for improving your vert, but for better posture, knee tracking, fixing muscle imbalances, and preventing injury in the future. A 34'' running vert surely isn't bad at all.

So if I were to make a recommendation, I would suggest you pick the exercises that are not crossed out.

Leg Strength Exercises I want to use for sure:
Squats, RDL/DL, Calf Raise
Leg Strength exercises I might use:
Ham Curl, Power Cleans, Weighted SL glute bridge, Lunges, Step-ups, Weighted Hip Thrusts, BSS, 1/2 Squat, Reverse Hyper,

Reactive exercises I want to use for sure:
Bounds, Depth Jumps
Reactive exercises I might use:
Shock Jumps, Ankle Jumps (pogos), Consecutive Vert Jumps, Jump Squats, Weighted Jumps, Sprints, Power Skips, Med. Ball Throws, Side-to-Side box jumps


I would add in bounds and sprints later after a phase of developing strength, along with reverse hypers if you like em. In my experience doing too many things at once confuses your nervous system and prevents you from getting really good at one movement. Even doing too many lunges could take away from your squat for example. Bounding, even worse. Depth jumps, probably not since they are a similar movement.

As far as programming, I would just focus on squats and deadlifts for a while 2-5d/wk and add in once a week a jumping day (maybe integrate it with a fun activity like pick up bball) with some of your "msucle specific strength" exercises, which I'm just assuming you mean jumping specific.
Title: Re: FP's Jump Journal
Post by: FP on May 01, 2013, 07:46:50 pm
also, what is muscle-specific strength.
with some of your "msucle specific strength" exercises, which I'm just assuming you mean jumping specific.
Well In the Stronglifts manual the guy pretty much talked about how all you needed was the squat and Deadlifts, and to not do Calf Raises and Core and stuff like that because it would naturally come with Squatting (taken a little out of context)
Then, I read something adarq posted (I can't find the post in my history) about building a foundation in strength before doing really specific exercises, or something like that
Anyway, I accidently combined the ideas and blurted "muscle specific strength". I guess jump specific would make sense

It's good advice though, and I wasn't going to do most of those exercises, I just picked a wide range to choose a few from
I'm a little worried that you crossed off calf raises though. I get that I should do less variety of movement, but how are my calves gonna keep up with the rest of my leg?

Other than that, thanks a lot for the advice, I'll probably be good to start tomorrow
Title: Re: FP's Jump Journal
Post by: creativelyric on May 02, 2013, 04:59:15 am
Skimmed some of your posts and read that you want to focus on quads and calves. I'd recommend you get both quads and hamstrings stronger, at the very least. Strong hamstrings can only help. They also protect the knee, so, y'know, that's a big plus right there.
Title: Re: FP's Jump Journal
Post by: FP on May 02, 2013, 09:46:35 pm
Played some Ultimate Frisbee today
Wore myself the fuck out
Reminded me that I need to add cardio and conditioning to my workouts

EDIT: I hit 32" on my RVJ today :) Might have gotten 33" had I jumped more than a few times, but still, this is the highest I've jumped since track started (1.5 months) I feel a PR coming in 2 weeks or less  ;D

Skimmed some of your posts and read that you want to focus on quads and calves. I'd recommend you get both quads and hamstrings stronger, at the very least. Strong hamstrings can only help. They also protect the knee, so, y'know, that's a big plus right there.

That was my original plan, to focus on certain muscle groups
I think what I'm actually going to do is just build a good Foundation strength with few specific exercises
So Squats, Lunges and DL should all hit the Hamstrings, as well as the other muscles I mentioned
Title: Re: FP's Jump Journal
Post by: FP on May 03, 2013, 08:14:04 pm
5/3/13 6.5 hours sleep, 2 hour nap

Workout
Cardio: 5:54 mile
Squat: 185 5x5
Rows: 135-150 5x5
Bosu Ball SL balancing: 3x120s x e.a leg
Bench: 4x5 135 1x4 135

Would hate to fuck up my back again, so please tell me if I'm squatting wrong
http://www.youtube.com/watch?v=SBnPsrMBusM
Title: Re: FP's Jump Journal
Post by: FP on May 05, 2013, 01:02:31 am
Rollerbladed for the first time in about 4 years today
1.5 hours worth of rollerblading
Dunno if it qualifies as a workout
Here's some rollerblading info

"Anaerobically, inline skating was found to be more beneficial than both running and cycling, because it is intrinsically easier and more natural for building hip and thigh muscles that are not developed in the other two forms of exercise. Unlike, cycling, inline skating develops hamstring muscles. And unlike running, inline skating is a low impact activity. 

A separate study conducted at the Human Performance Laboratory at St. Cloud State University in Minnesota found that inline skating develops muscles in the entire upper leg, rear end and hip, as well as lower back. Muscles in the upper arms and shoulders are also developed when arms are swung vigorously while skating."

Gym Workout tomorrow
Title: Re: FP's Jump Journal
Post by: LBSS on May 05, 2013, 02:25:00 am
disregard the stronglifts guy. avishek's advice is solid. do all exercises for a moderate amount of reps and sets, like 3-4 sets for 5-8 reps each set.
Title: Re: FP's Jump Journal
Post by: FP on May 05, 2013, 07:15:44 pm
disregard the stronglifts guy. avishek's advice is solid. do all exercises for a moderate amount of reps and sets, like 3-4 sets for 5-8 reps each set.
Got it

5/5/13 7 hours sleep
Gym Workout
5:34 treadmill mile (PR)
Overhead press 4x5 1x3 90lbs
Squat 4x5 1x10 190lbs
Curls with Bar: 1x8-70lbs 2x8-65lbs
Seated calf Raises: 4x8 180-200lbs
RDL: 1x8-135 1x5-185 1x3 225
Bosu Ball SL balancing: 1x210s x each leg

Made sure to go the lowest I could on every single squat I did. Some of the squats were a lot easier: If I moved my butt back, it made them harder than just moving my knees forward.
Could not grip the 225 RDL bar for shit. I felt like I could have done more weight (although I was struggling a little with 225) if I could actually hold the barbell



Title: Re: FP's Jump Journal
Post by: FP on May 12, 2013, 04:55:32 pm
AP testing for school last week, no time for workouts
State Championship for frisbee sat/sun
1st day scores: 16-2, 16-0, 16-6
2nd day scores: 16-2, 10-16 (loss)
We got a cool wooden disk- state finalists.

I had some pretty nice jumps. I'll post if anyone managed to get a good picture

Back to workouts next week
Title: Re: FP's Jump Journal
Post by: FP on May 18, 2013, 08:49:34 pm
I've really been slacking with my workouts
I have my reasons for not being able to work out, but they're excuses, and no one likes hearing excuses.

Anyway, last Frisbee tournament of the school year was today
It was an all-day event, and we played against 7 teams
We slammed everybody, as usual

Workout tomorrow
Gotta keep up that motivation!
Title: Re: FP's Jump Journal
Post by: FP on May 24, 2013, 08:38:39 pm
5/24/13
Rows, Squats, Chest press, Bicycles (core), Squat, Deadlift, Calf Raises
Nothing new, really. Some dude at the gym helped me get my squat form down - Apparently, I was using my quads too much... So - weight drop :(
Hopefully I'm going to get better results out of using my glutes and hams more though
Title: Re: FP's Jump Journal
Post by: FP on May 26, 2013, 09:18:09 pm
5/26/13
Same workout as last time, upped the reps/weight/sets, and added Lunges, Shoulder Press
I think I have my squat form down, so there should be no more setbacks
Title: Re: FP's Jump Journal
Post by: FP on June 08, 2013, 01:32:09 pm
2 workouts since my last post
all about the same
Haven't had a lot of time on my hands since most of my quarter projects are due the last few weeks of school and I have exams all of next week

Looking forward to a summer with a lot of training
Title: Re: FP's Jump Journal
Post by: FP on June 20, 2013, 05:45:44 pm
I'm still around! Just not posting as much because workouts are repetitive
Haven't done running in a while, getting out of shape

Did 5x5 500lbs on leg press about a week ago (just for fun), almost double what I started with
otherwise not much to say

Started playing a new game (League of Legends), and that's been distracting me from my goals somewhat
Title: Re: FP's Jump Journal
Post by: FP on August 08, 2013, 07:52:17 pm
Workouts have slowed down to about 2-3 times a week, sometimes less - not very intense
Can do 5x5 225 below parallel with some difficulty now
SVJ a little over 28", RVJ is at 34.5" (just measured) ( :personal-record:)
Pickup game of Ultimate Frisbee 3x a week, so I think that's been my main jumping practice

38" seems very close, especially with some more intense workouts, but it's probably not gonna happen this year
Jumping high is cool and all, but I started working out my jump to have an edge in Ultimate - and I realized that jumping any higher than I do now isn't going to help me much more - my jump is already higher than pretty much anyone at high school level
I have to apply to college this year, and get a good art portfolio together and that's a lot of work

Had a question - can you become lighter on your feet? I'm pretty fast when running on a track, but my running is far from graceful and not really quick - I tend to be heavy footed

Future updates to come
Title: Re: FP's Jump Journal
Post by: LBSS on August 08, 2013, 09:57:51 pm
there's a whole thread on that, i think entropy started it. in short: yes, you can improve your movement efficiency in all kinds of ways. if you work on agility drills (line hops, agility ladder, running around cones, that kind of thing) consistently, you'll get better at moving your feet. it's no different than any other skill: some people are more gifted than others but everyone can improve to a degree with practice.
Title: Re: FP's Jump Journal
Post by: Raptor on August 09, 2013, 05:01:42 am
What you're describing is usually a sign of lack of calf and possibly hamstring strength. Improve on that.
Title: Re: FP's Jump Journal
Post by: FP on July 24, 2014, 04:42:58 pm
Back for a bit

7/23/14 workout

BW: 172 lbs

Full Squat 5x5 225lbs
Chest Press 5x5 145lbs
Lat Pulldown 5x5 165 lbs
Bicep Curls with bar 5x5 70 lbs
Tricep Pulldown 5x5 80 lbs

Current RVJ around 30", SVJ at 28"
I haven't done any plyo's and my gym workouts have slowed to about once a week.. Still, I do squat almost every time I go to the gym, so my SVJ hasn't suffered

I have a question: Is there a thread regarding a pre-game workout or workout pattern to max out your jump during the game?

Also: Do you squat with your knees going over your feet, or stop them when they are parallel to your toes? I understand this activates your posterior muscles more, but does it actually help with jumping?
Title: Re: FP's Jump Journal
Post by: And14 on July 24, 2014, 06:26:18 pm
For pre workout, you really want to do a lot of mobility stuff, leg swings and stretch hip flexora, you don't really want to stretch much else till after workout.

I think everyone squat is going to look different depending on limb length proportions. I'm 6,5 with really long femeur so it's really hard to get down without leaning forward some bit.

No pics or vids come up on my messages just an empty space where they are supposed to be, anyone know why..
Title: Re: FP's Jump Journal
Post by: FP on April 15, 2015, 12:20:18 am
My college Ultimate Frisbee season just recently ended, so I figured I might as well start posting my off-season training here and try to get some advice

BW: 187lbs.

Todays supplementation: Magnesium 500mg, L-Glutamine 1g, Creatine 5g, Multivit, 1.5g Fish Oil, Whey Protein 80g

Workout 1:
10 consecutive SVJ's, followed by a 40 yard sprint, 10 second jog
repeated for 4 sets with no breaks

Workout 2:(set x reps x weight lbs)
Full Squat:
1x5x225
1x5x245
1x5x265
1x2x265
2x5x245
RDL:
1x10x135
1x5x185
1x3x205

Gym closed about 40 mins after I came in so I had to cut my workout short

Some problems I am running into:
Can't find a good glute strength exercise: I don't have enough grip/back strength to do high weight Deadlifts, My gym has no GHR machine, and I don't want to look extremely gay doing barbell hip thrusts (just kidding, my gym has limited space and is always packed, so I don't have the space to do them). Any other good glute exercises? I usually end up doing single leg hip thrusts with my shoulders and feet on benches (at my dorm)
Is there a fast way to develop grip strength?
What are the best weight room exercises to stimulate arm pumping during sprints or jump windups?
Should I be trying to do my squats as fast as I can? I remember reading that faster squats translated to better vert gains.





Title: Re: FP's Jump Journal
Post by: vag on April 15, 2015, 05:34:17 am
Can't find a good glute strength exercise: I don't have enough grip/back strength to do high weight Deadlifts, My gym has no GHR machine, and I don't want to look extremely gay doing barbell hip thrusts (just kidding, my gym has limited space and is always packed, so I don't have the space to do them). Any other good glute exercises? I usually end up doing single leg hip thrusts with my shoulders and feet on benches (at my dorm)

Best glutes exercise out there is Bulgarian split squats. Next, i would say lunges and hip thrusts.


Is there a fast way to develop grip strength?

Grip strength training.


What are the best weight room exercises to stimulate arm pumping during sprints or jump windups?

I don't know, but you shouldn't do that in the weight room. Best way to get better arms efficiency at sprints and jumps = sprint and jump more.


Should I be trying to do my squats as fast as I can? I remember reading that faster squats translated to better vert gains.

No. You are doing squats to get stronger, so speed is irrelevant. Then you will want to express that bigger strength faster, so you will need to train RFD. Many ways to do that, one of them ( probably not the best though ) being fast squats. But you are at the first case now so don't bother.


Finally, a note: Your RDL is way too weak compared to your squat. Also RDL is not like full DL, you can bump the volume up a bit, don't ramp up to a heavy triple, keep doing sets in the 6-8 reps territory. But heavier than 135, 3x8 at 160-180-ish should be very doable for you. Start with ~160 and see how it goes.
Title: Re: FP's Jump Journal
Post by: LBSS on April 15, 2015, 08:30:08 am
1. don't use gay as an insult. not a good look.
2. do "natural" GHRs, where you put your knees on a pad and stick your feet under something stable (or have someone hold them in place). if you can, you know, get over the gay panic of having another dude touch you. e.g. https://www.youtube.com/watch?v=Rh9hiA65AW4
3. there are different kinds of grip strength, and a bajillion ways to work on it. DB shrugs, captains of crush, squeezing a tennis ball, pinching stacks of 10lb plates, whatever. just dedicate some time to it a couple of days a week.
4. hip thrusts and bridges are also a good way to build glute strength. https://www.youtube.com/watch?v=mvBTGx5zu5I
Title: Re: FP's Jump Journal
Post by: FP on April 17, 2015, 10:55:45 pm
Thanks for the comments guys, I really appreciate it!

1. don't use gay as an insult. not a good look.
You are right that was really inconsiderate and totally out of line


What are the best weight room exercises to stimulate arm pumping during sprints or jump windups?

I don't know, but you shouldn't do that in the weight room. Best way to get better arms efficiency at sprints and jumps = sprint and jump more.

So are you suggesting I don't do any upper body work at all in the weight room?

I found these neat guidelines written by an Olympic sprinter coach (in the subforum for sprints), so that's what I will use for now


...
Bench press (chest development)
The bench press forms a key part of the sprinter's upper-body workouts - although it must be said that the exercise can be over-done, especially if athletes becomes too concerned with what they can 'bench' rather than with why they are training: for speed. The bench primarily develops the pectorals and triceps but in a plane of movement that is not specific to the sprinting action. Don't regard the bench as the equivalent of the squat for the upper body; although there are positive strength gains, these are less specific to the sprinting action than squatting itself.

Sample part session:
Bench - 25 reps x 50kg, immediately followed by 25 press-ups. Two minutes recovery, then repeat 4-5 times. Two mins recovery, then same again, but with 40kg on the bar.

Shoulder press, upright rowing, bent-over rowing
Developing the deltoids, rhomboids and traps, these exercises, like the bench, will generally strengthen the muscles used in the sprinting action. Performing front and rear shoulder press variants will provide the greatest dividend since the deltoids and traps work to pull the arms both back and forwards, as in sprinting. Christie's athletes perform seated shoulder press, which prevents the legs giving any assistance to the exercise.

Sample part session:
Seated shoulder press - 15 x 40kg, immediately followed by 15 x upright rowing, immediately followed by 15 x bent-over rowing (all with the same bar loaded at 40kg). Two mins rest, and repeat as above up to 5 times

Dumbbell work
Dumbbells allow for a more symmetrical body development, since a weaker left arm cannot be overridden by a stronger right one, as can be the case when using barbells. For this part of the session, Braithwaite used various weight dumbbells - 15, 10 and 7.5kg. The combination of exercises involved sprint arm drives, alternate shoulder press and curls, all done in succession with about 20-30 reps of each exercise. Once again, 4-5 sets would be carried out.
...



Should I be trying to do my squats as fast as I can? I remember reading that faster squats translated to better vert gains.

No. You are doing squats to get stronger, so speed is irrelevant. Then you will want to express that bigger strength faster, so you will need to train RFD. Many ways to do that, one of them ( probably not the best though ) being fast squats. But you are at the first case now so don't bother.

Do I really have to choose between RFD and strength? Can I not do both?
Here's the article I was talking about

... I am not advocating psyching up for all sets and reps, the point is the intent of maximal bar speed.  Lifting with a premium on SPEED of the rep, not grinding out rep after rep, is alot more cns friendly and will give more carryover to athletic performance than lifting a heavy weight slowly, the time under tension alone will be much greater for the latter, causing much more fatigue and cns drain.  Explosive lifting is used by many as a recovery method, and it works very well in that way, in fact, a good way to deload from a heavy, low rep, maximal strength block is to perform an explosvie strength block and let the cns recover. 



Finally, a note: Your RDL is way too weak compared to your squat. Also RDL is not like full DL, you can bump the volume up a bit, don't ramp up to a heavy triple, keep doing sets in the 6-8 reps territory. But heavier than 135, 3x8 at 160-180-ish should be very doable for you. Start with ~160 and see how it goes.

Well, I believe the problem with my RDL is almost entirely with my grip strength. During my last workout I held on to 205 as long as I could (which I get is abysmally weak grip). I tried RDL again today and the only place it really felt challenging was my forearms. I don't really see a point in continuing with these small weights that aren't going to transfer to optimal gains (for my glutes and hams) because of my grip strength.
So for the time being I'm just going to stick to GHR's, hip thrusts and BSS and train my grip strength separately. Then maybe once I have well-developed forearms I'll transition to RDL's.

4/17 BW:188
Supplements:Magnesium 500mg, L-Glutamine 1g, Creatine 5g, Multivit, 1.5g Fish Oil, Whey Protein 80g

Workout:(set x reps x weight lbs)
Full Squat:
1x5x225
1x5x275
1x8x225 (explosive)
1x3x275
2x10x225 (explosive)

Dumbbell alternating chest press:
1x15x30 (each arm)
1x13x35 (each arm)
1x10x35 (each arm)

RDL:
1x10x135
2x8x185

Hip Thrusts:
1x10x185
1x5x185(right leg only)
1x5x185(left leg only)
1x8x235
2x10x275

Comments: Had to cut workout short because gym closed early today. Hip thrusts were really uncomfortable because of the way the bar pressed down on my pelvic crests. Felt completely fine after workout, then I drank my protein shake and wanted to throw up for half an hour, which felt terrible.
Title: Re: FP's Jump Journal
Post by: vag on April 18, 2015, 06:04:00 am
What are the best weight room exercises to stimulate arm pumping during sprints or jump windups?
I don't know, but you shouldn't do that in the weight room. Best way to get better arms efficiency at sprints and jumps = sprint and jump more.
So are you suggesting I don't do any upper body work at all in the weight room?

For god's shake NO. I made a point against windup-movement-specifity exercises. Of course you should work out upper body. Whatever you do will work, pick a bunch of exercises and a reps/sets scheme that you like and progress it. Bench, pullups/chinups, OHP , rows, the usual stuff. Just keep a push/pull balance. For example one day do bench ( push ) and pullups ( pull ). The other OHP ( push ) and rows ( pull ).



Should I be trying to do my squats as fast as I can? I remember reading that faster squats translated to better vert gains.
No. You are doing squats to get stronger, so speed is irrelevant. Then you will want to express that bigger strength faster, so you will need to train RFD. Many ways to do that, one of them ( probably not the best though ) being fast squats. But you are at the first case now so don't bother.
Do I really have to choose between RFD and strength? Can I not do both?

For god's shake NO again. Of course you could ( and should ) train both limit strength and RFD. My point was not to turn squats to speed(ish) squats, it would possibly compromise both, they would most probably be too light for strength training and too heavy for RFD. There is a time and a place for them too of course, but that would not be now imho. So do both but no in one drill. Do a fast exercise first and then your normal squats. That is a very common tactic, not only you train RFD, but that first fast exercise also potentiates and warms you up great for the 'slow and heavy' squats. Fast could be : jump squats, REA squats, speed squats, explosive box squats, push press, power cleans, power snatches, depth jumps, whatever you like.



Finally, a note: Your RDL is way too weak compared to your squat. Also RDL is not like full DL, you can bump the volume up a bit, don't ramp up to a heavy triple, keep doing sets in the 6-8 reps territory. But heavier than 135, 3x8 at 160-180-ish should be very doable for you. Start with ~160 and see how it goes.
Well, I believe the problem with my RDL is almost entirely with my grip strength. During my last workout I held on to 205 as long as I could (which I get is abysmally weak grip). I tried RDL again today and the only place it really felt challenging was my forearms. I don't really see a point in continuing with these small weights that aren't going to transfer to optimal gains (for my glutes and hams) because of my grip strength.
So for the time being I'm just going to stick to GHR's, hip thrusts and BSS and train my grip strength separately. Then maybe once I have well-developed forearms I'll transition to RDL's.

I hear you. I do have grip problems with RDL too. FWIW, it catches up fast, if you stick with it for a while. Straps are cheap too. But GHRs and BSS are awesome exercises that work great too, so suit yourself.
Title: Re: FP's Jump Journal
Post by: LBSS on April 19, 2015, 10:48:24 pm
straps are cool and good.
Title: Re: FP's Jump Journal
Post by: FP on April 20, 2015, 05:17:47 pm
For god's shake NO again. Of course you could ( and should ) train both limit strength and RFD. My point was not to turn squats to speed(ish) squats, it would possibly compromise both, they would most probably be too light for strength training and too heavy for RFD. There is a time and a place for them too of course, but that would not be now imho. So do both but no in one drill. Do a fast exercise first and then your normal squats. That is a very common tactic, not only you train RFD, but that first fast exercise also potentiates and warms you up great for the 'slow and heavy' squats. Fast could be : jump squats, REA squats, speed squats, explosive box squats, push press, power cleans, power snatches, depth jumps, whatever you like.

Hmm, I'm unfamiliar with that approach, but it makes sense.
I've actually done the vice-versa of that a number of times, where you first do heavy lifting and then do a fast, low-weight version of the lift. It's based on Kelly Baggett's article on the Psycho Factor:
"...you perform one higher tension exercise to really activate or excite the CNS. You then follow it up with an exercise to take advantage of the CNS excitability, which temporarily boosts rate coding. In essence you're "tricking" your nervous system. Think of a baseball player swinging a bat loaded up with weights before he steps in the batters box with a regular bat. The loaded bat allows him to swing a regular bat with greater ease. Not only do you get a temporary boost in performance, but over time the thought is your body becomes more sensitive to the neural discharges from your CNS and learns to accept a new level of force as being normal for a particular movement, even in the absence of psychological excitement. The stimulation methods are also known as post-activation potentiation methods."

4/19
Did this workout
http://www.disquitos.fi/wordpress/wp-content/uploads/2013/02/the-Snertz-Ultimate-Workout.pdf

It's pretty much a HIIT workout with some jumps thrown in
It wasn't too bad, but for some reason it was especially harsh on my lower back

A few months ago I realized my lower back was really weak because I would always lean back in my chair and crouch down on my toes between points when playing ultimate frisbee. I've been trying to fix it by always sitting up straight but it takes a lot of conscious effort because I'm so used to leaning back in my chair.

4/20
Tossed the disc with some guys and noticed a nagging pain in my groin when running and attempting to jump. Looks like I have a mild adductor strain.
I first noticed a slight discomfort in my anterior/medial hip area when squatting a few weeks ago. I didn't think anything of it because it went away after the first set.
Title: Re: FP's Jump Journal
Post by: vag on April 21, 2015, 04:19:01 am
Nah, kellyb preaches the opposite as a general rule too. Check all of his programs on his site, he has you do first some low impact plyo, then a speed-strength exercise ( depth jumps or jump squats usually ) and then the heavy squats.
In this specific article he talks about stimulation/potentiation techniques, used for peaking, how to get your CNS at a full-firing state at a specific moment. It is not about general strength training.
Title: Re: FP's Jump Journal
Post by: FP on April 27, 2015, 12:40:28 pm
It's been a week and I haven't really done any workouts because of my adductor strain
Just been doing rehab exercises, and hopefully the strain will be completely gone in another week
Went to the pool yesterday, did some underwater bounding and straight leg single leg jumps
Looking forward to getting back into workouts

Going to be trying out for club ultimate for the summer. I have my first tryout on Wednesday
Probably going to try a few hours of extended stride walking 24 hours prior to tryout, and do some heavy quarter squats 2-3 hours prior to tryout in order to potentiate my vert. I should probably do a movement efficiency workout at some point today or tomorrow as well
Gotta make sure to take it easy on the CNS so I have my maximum CNS effort during the tryout

If everything goes according to plan, my maximum reach should be uncontested!
Title: Re: FP's Jump Journal
Post by: LBSS on April 27, 2015, 12:45:52 pm
what team(s)? where you at?
Title: Re: FP's Jump Journal
Post by: FP on April 27, 2015, 06:39:40 pm
what team(s)? where you at?

I'm in Baltimore, Maryland
The teams I'm going to try out for are Los Penguinos, American Hyperbole, DC Runtime and Medicine Men
MM and AH both have a number of players from the DC breeze and/or DC current, the pro teams in the MD/VA area.
I'm pretty excited, the competition at these tryouts is going to be on another level from anything I have previously experienced
Title: Re: FP's Jump Journal
Post by: LBSS on April 27, 2015, 07:26:40 pm
Oh right on! Somehow did not know or had forgotten that you were nearby. I'm in DC but up in Baltimore a lot because my GF lives there (Fells Point, although she's about to move to Canton). I sprained my ankle right at the beginning of the first season I'd have played men's club down here (2008) and then in subsequent years, as I got more into trying to dunk, I preferred a low commitment team. So I went mixed and uncompetitive -- we made regionals but were never a nationals contender. Ended up spraining my ankle again and after that said fuck it and retired from ultimate. I was plugged into the DC ultimate scene for a couple of years there but I've dropped off entirely. Hard to believe how long it's been, tbh.

LMK if you're down to train/throw around as it gets warmer. I'm going to add some intervals and sprinting/bounding back in and I'm in Baltimore every other weekend or so. There will be rust.

Good luck with your tryouts! Is there a reason you're not trying out for Truck Stop? Or Philly AMP?
Title: Re: FP's Jump Journal
Post by: FP on April 28, 2015, 08:45:10 pm
Wow, that's awesome! I had no idea you were into Ultimate or that you were in the area

It would be great to train or throw with you, only a few people on my college team work out frequently, so it would be great to get some input from someone with a lot of experience.

I actually live in Ellicott City, about 20 mins west of Baltimore. I'm currently in Baltimore because i'm dorming at the University of Maryland, Baltimore County. So I'll be here for another 3 weeks before moving back to EC

Philly is pretty far from EC, so no Philly Amp. Truck Stop is top tier and the way I've been playing this semester I don't think i'm ready to tryout for TS just yet

I hope your GF is doing ok with these riots going on only a few miles away from Fells Point. Shit is insane.

---------

Went to pickup yesterday, my adductor feels a little worse today. Wednesday tryout cancelled, so I think I'm gonna take a full week off from major workouts, just gonna stretch and do some upper body/body weight stuff. Gotta make sure adductor fully recovers.

Also I got insane calf cramps at the end of pickup. This happened a few times in high school when I played more than 2/3 of the points. Might have something to do with diet or maybe I didn't stretch well enough. Gonna add some roll-outs to my routine

Title: Re: FP's Jump Journal
Post by: LBSS on April 29, 2015, 10:00:26 am
You're tall and reasonably athletic, why not try out for Truck Stop? Worst thing that can happen is you get cut after testing yourself against the best collection of players in the DMV. Fair enough about Philly being too far from EC but years ago I had a couple of buddies who played for Hooray for Coed, Hooray! (a now-defunct elite mixed team out of Philly) while living in DC. They only practiced like once a month so it was doable. Anyway MM will also be good, if there are any of the same guys who were around when I was still playing they're a good crew.

The rioting is crazy and sad but what I'd say is much crazier is the long history of police brutality and active and passive economic oppression of West Baltimore.

I'll PM you the next time I'm up there, we could throw and do some sprints.
Title: Re: FP's Jump Journal
Post by: FP on May 03, 2015, 06:38:14 pm
5/3
Measured my standing reach, it's 98".
Did some dlrvj's today, hitting a max of 32" and averaging around 30".
I've just realized that my vert is probably higher than my numbers because all of my measurements have been jumping up to touch as high as I can on a solid wall in front of me, meaning I'm not getting full arm swing, my approach isn't as aggressive because I don't want to bump into the wall, and I'm jumping slightly forward instead of straight up.
Also, it's really uncomfortable to do any sort of jump except dlrvj against a wall.
Adductor still hasn't recovered.

Do you guys have any thoughts about self myofascial release? I've heard some good things about it but also seen a few studies showing it doesn't do much
Title: Re: FP's Jump Journal
Post by: FP on May 05, 2015, 01:37:31 am
5/4
bruised my heel at pickup today, adductor feeling slightly worse again
Ok I think I really need to take a week off and let the groin strain heal properly or else it's never gonna go away

the next time I post here will be on 5/11, and here is exactly what i'm going to be doing every day this week
-no intensive leg work of any kind, except stretching and rehab stuff
-static stretches
-SMR some of the days
-weight room workout: core, lats, pecs, biceps, triceps, shoulders
-grip strength stuff

If I don't do all of the things above every day this week, I'll burn $100
 :raging: :raging: :raging:
painz for gainz
Title: Re: FP's Jump Journal
Post by: FP on May 10, 2015, 02:20:35 am
5/5-5/9
Doing all the stuff I said I would do
A little sore. Got 2 more days to go!
Heel still bruised, adductor pain still there: gonna start incorporating some resistance band work to hopefully speed adductor recovery

I've got a week of college left, 5 finals and a paper.
Bought 255lbs weight and an Oly bar, planning to squat every day this summer

Basic overview of my workout plans for the summer:
Basic strength: squat, RDL, clean, calf raise, hip flexor exercise, upper body work
Reactivity: sled runs, plyo's, dot drill, jumps, sprints, bounding, misc. reactivity work
Frisbee related: cutting progressions, layout form practice, jump positioning practice
Balance work: Single leg lifts, balance exercises, slacklining etc.

Title: Re: FP's Jump Journal
Post by: FP on May 12, 2015, 11:01:03 am
5/10, 5/11
Upper body week complete!!!
Final day numbers:
Chest press: 130lbsx3x8 (got weaker as week went along)
Pullups: 3x5 (I was doing Lat Pulldowns most of the week for 170x3x8)
Shoulder Press: 90x3x8
Abs: 3 sets of: Situps x20, Leg raises x20, Russian twist x20,  Side situp L, R x20, Lateral (extended) leg over x20
Bicep Curls: 30lbs 3x8
Tricep Pulldown: 105lbs 3x8

More summer workout plans:
I'm going to split my summer into 3 4 week period,
Period 1: focusing on foundational strength work
Period 2: focus on reactivity and speed 
Period 3: focus on work specific to frisbee, conditioning and balance

I think I want to have a mandatory morning workout that won't hit the CNS too hard that I will do every day:
Squat, glute/ham exercise, Clean, dot drill, some sprints, some jumps
This workout will probably change in relation to the workout I do later in the day

Then later in the day I will have my actual workout
Period 1: 3 lifting days, 2 misc days, 2 rest days
Period 2: 3 reactivity days, 2 lifting days, 2 rest days
Period 3: Conditioning every day: 3 heavy conditioning days, 3 light. During light conditioning days: 2 Frisbee specific work days. 1 CNS heavy lifting day, 1 CNS light lifting day, 1 recovery day

I'm not sure if I have enough rest days.. Guess I will have to see

Title: Re: FP's Jump Journal
Post by: LBSS on May 12, 2015, 11:58:01 am
do frisbee skill work every day. every. single. day. if you don't have a throwing partner, take a bunch of discs to a soccer field and throw them into a goal. or just work on hucking. if/when i go back to competitive ultimate -- and given the way my ankle feels today that's a big if, but still -- skills and conditioning will be the training focus. 200+ throws every day, cutting drills, speed work, and extensive tempo.

that holds even if you make a team. how are you going to work practices into that schedule you've set up?
Title: Re: FP's Jump Journal
Post by: FP on May 12, 2015, 04:01:56 pm
do frisbee skill work every day. every. single. day. if you don't have a throwing partner, take a bunch of discs to a soccer field and throw them into a goal. or just work on hucking. if/when i go back to competitive ultimate -- and given the way my ankle feels today that's a big if, but still -- skills and conditioning will be the training focus. 200+ throws every day, cutting drills, speed work, and extensive tempo.

that holds even if you make a team. how are you going to work practices into that schedule you've set up?

I guess I'll have to cut off a workout or two per week, or maybe not depending on how intense practices are

And yeah, I was planning to throw whenever possible.
Title: Re: FP's Jump Journal
Post by: FP on May 20, 2015, 12:34:20 am
5/19

Finished moving back into the house from dorm.
Finished my DIY squat rack, the cement should be done drying tomorrow

Did some cleans today, worked up to 5x145
I really didn't want to fuck with DL cause it made my back stiff the last time I did it. I tried to keep my back straight as possible, what could have caused the stiffness?

Been taking some maaaad notes; went through all posts in the "Performance Training Blog" and "LanceSTS Performance Blog"
Going through all of Kelly Baggett's articles and Q&A now

Expect to see some base numbers from me within the week: DLRVJ, SLRVJ, SVJ, 20m, 40m, 100m, 200m, 400m
I want to do a beginning of summer and end of summer comparison
Title: Re: FP's Jump Journal
Post by: FP on May 21, 2015, 03:59:51 am
5/20
ATG Squat
2x5x225
2x5x235
seizure hops
1x5x245

Jumps
DLRVJ 2x5
SVJ 2x5
R-SLRVJ 2x5
L-SLRVJ 2x5

Was 10 yards into my first sprint when I realized I wasn't gonna be able to do it because of my adductor strain
Most annoying shit ever: I have done almost nothing the last 2 weeks and it feels exactly the same as it did when I first got it (32 days ago). Dunno what to do, I really wanna start doing actual workouts but this dumb strain just isn't going away.

Happy with my squat. It's been over a month since I last squatted, which is just insane.
Hitting 28"+ on SLRVJ's, which is great cause I couldn't touch rim last time I did them (which would require around 23")
Hitting around 32" on DLRVJ. Expecting fast gains once I get into some movement efficiency and reactive workouts.
Title: Re: FP's Jump Journal
Post by: FP on May 25, 2015, 11:30:13 pm
5/22
Pushups: Low+Close Grip
3x20
Pullups
3x5
Core Circuit

5/23
Pushups: Low+Close Grip
3x20
Pullups
3x5
Core Circuit

5/24
Ran most of 8 miles! Had to stop a lot but I gotta start somewhere

5/25
2 mile morning run.. Had to stop because my cardio sucks

9pm workout:

Resistance Band:
Ankle Inversions and Eversions
Ankle Flexion
Abductor Work (IT band)
Hip Rotator Work

Weights:
Weighted Adductor lifts
Poor Man's GHR (assisted) 3x12
Calf raises: worked up to 3x8x300
Title: Re: FP's Jump Journal
Post by: LBSS on May 26, 2015, 09:38:15 am
if your cardio really does suck -- and it's hard to say, not sure what "most" of 8 miles is -- then starting with an attempt at an 8-mile run probably isn't optimal. you're better off starting with shorter distances and building up gradually over time to some predetermined goal distance, like 5 miles, and then just working at that until it gets easy at a faster pace than you started at.
Title: Re: FP's Jump Journal
Post by: FP on May 29, 2015, 12:04:40 am
if your cardio really does suck -- and it's hard to say, not sure what "most" of 8 miles is -- then starting with an attempt at an 8-mile run probably isn't optimal. you're better off starting with shorter distances and building up gradually over time to some predetermined goal distance, like 5 miles, and then just working at that until it gets easy at a faster pace than you started at.
Ok that's what I'll do

5/27
Went to pickup, sprinted a bunch, next day adductor felt worse than initial injury

Gonna take 3 weeks (or more) off any sort of running, limiting my workouts to stuff that doesn't affect my adductor at all:
Upper Body, Calf Raises, GHR possibly

I think I'll start working on only my right leg and when my adductor feels better, I'll work only on my left leg:
BSS, SL squat, SLDL, Bounds
Title: Re: FP's Jump Journal
Post by: FP on May 31, 2015, 02:03:37 am
5/30
Double Stopwatch click average of 10: .098secs
Dual-3-Back average of 10: 67.8

3pm: SMR
5pm: 1 Mile jog
8pm: throwing sesh
10:30pm:Workout

Calf Raises: 5x8x300 (core/back muscles not stable enough to hold 300lbs)
Ankle jumps between sets

Core Circuit:
Weighted Situps: 3x20x10
Leg Raises: 3x20
Weighted Side Raises: 3x20x10 (both sides)
Weighted Russian Twists: 3x40x20
Leg overs:3x20

Military Press:
80x8x2
80x6x1

Pullups:
3x5

DB flys:
3x10x35

Right leg BSS:
3x9x95

Bar Curl:
3x12x65

1am: brief jog, SMR

Notes: Adductor absolutely wrecked. Jogging is stressing it, core workout stressed it slightly
Tried to do some right leg bounds. lol NOPE
Gonna cut out jogging for a week and change core circuit slightly



Title: Re: FP's Jump Journal
Post by: FP on June 04, 2015, 06:36:28 pm
Been doing SMR work and acupuncture for my adductor every day

6/3
First frisbee League game. We only had 8 people of our 16 show up but still beat the other team
Did some anaerobic running but mostly just tried to take it easy and handle
I've got a whole week until I run again

6/4
Curls: 65 3x10
Dips: 1x15
Overhead Dumbbell Lowering (Triceps): 50 2x10
BSS Right Leg: 65 1x20, 85 1x20, 115 1x15 (problems balancing)
RLSLVJ: 1x15 (really low, can't use left leg to drive up knee)
Pullups: 3x5
Calf raises: 300 3x10 (noticed weak lower back)
Ankle Hops between calf raise sets

Really gotta get some momentum and start working out every day
Title: Re: FP's Jump Journal
Post by: FP on June 06, 2015, 01:40:41 pm
6/5
1pm: Frolf. Tried playing with a disc golf disc and sucked. Was fun, though. At the end I started matching my friends who were playing with ultimate discs

3pm: Hacky Sack, 30 mins

3:30pm: Tossing, 30 mins

7:30pm: Workout

BB OHP: 85 1x8, 1x6, 3x5

RL-BSS: 135 1x10, 155 1x8, 175 1x8, 180 1x4, 180 1x10 (gettin good)

RL SLVJ: 25 (24"-26", my form is definitely improving, leg collapsing less. Still can't really drive up my left leg for the extra distance. My left leg is normally my SLVJ leg, so it's good that I'm balancing them out)

BP:95 1x10, 105 1x8, 115 2x8,6 (I'll try to do BP every day cause it's easy and fast and I'm weak with it)

Good Morning: 95 1x15, 105 1x15, 115 2x8 (strengthening lower back)

Calf Raises: 115 1x25, 165 1x20, 185 1x20 (some balancing problems, tried to do a 1 second hold at the peak of each raise)

Weighted Planks: 45 60secs, 90 40secs, 45 60secs

Groin feeling a bit better, tried a 135 atg squat and clearly it's not healed enough. I'll start doing strengthening exercises again in 3-4 days. Also I'm starting to really suspect I have quad dominance, my glutes are moderately strong, but my hamstrings are really weak (I am bad at GHR). What exercise hits more hams than glutes? I feel like BSS is mostly glutes and GHR is bad for my groin strain

Cut my hair from 50cm to 3cm. Pretty Insane
Title: Re: FP's Jump Journal
Post by: FP on June 07, 2015, 12:29:59 am
6/6
1pm: 30mins throwing

10pm: BSS peaking session
RL BSS: 115x3,135x3,185x3,205x3,230x2,240x2,255x1,230x5
http://www.youtube.com/watch?v=SAB2R3HDx-w
Upon watching my video and comparing it to others I realized that I'm not going low enough because I placed the chair too close and it might be short  :-[
Probably not going to do this type of thing with such high weight again, way too dangerous if I lose my balance

RL SLVJ: 25 (waaaay better today. started hitting 26" consistently, hit 27" 3-4 times. Still can't use my left leg for the extra drive.)
Title: Re: FP's Jump Journal
Post by: LBSS on June 07, 2015, 10:04:44 am
that video is scary man. don't use a weight if you can't handle it safely. and yeah, the chair is too close.
Title: Re: FP's Jump Journal
Post by: maxent on June 07, 2015, 10:34:04 am
Less weight, master a given weight for volume before progressing. Be patient. Stay safe. Keep striving and improving but what you're doing there is dangerous af at your current level. I had a similar stumble while doing BSS earlier tonight as well, and LBSS comment bout being too close prob applies even more to me. Think DBs are better for BSS than BS unless you have a good safety setup (inside a cage with pins set appropriately) .
Title: Re: FP's Jump Journal
Post by: FP on June 07, 2015, 09:10:52 pm
that video is scary man. don't use a weight if you can't handle it safely. and yeah, the chair is too close.
Less weight, master a given weight for volume before progressing. Be patient. Stay safe. Keep striving and improving but what you're doing there is dangerous af at your current level. I had a similar stumble while doing BSS earlier tonight as well, and LBSS comment bout being too close prob applies even more to me. Think DBs are better for BSS than BS unless you have a good safety setup (inside a cage with pins set appropriately) .
Yeah you are both right it's just that I'm getting antsy cause I can't do anything i want to cause of my injury
I think I'm going to swap lowRM BSS for SL hip thrusts
While I don't normally read T Nation articles, Bret Contreas is a reputable coach, right? https://www.t-nation.com/training/dispelling-the-glute-myth (https://www.t-nation.com/training/dispelling-the-glute-myth)

6/7
Had some friends over that weren't used to working out so my workout is really abysmally structured
Trying to not pause between reps to get max hypertrophy

BP: 95 1x20, 135 1x3, 135 1x2
Pullups:1x5,1x6
OHP: 50 1x25, 85 1x5
Curls:45 1x15, 65 2x8
Overhead tricep extension: 35 1x20
RL-SLVJ: 10 (25"-27")
Title: Re: FP's Jump Journal
Post by: LBSS on June 08, 2015, 09:41:57 am
bret contreras imagines that he can get valid readings about muscle activation from applying electrodes to people's butts more or less at random. that's not to say any individual thing he writes is wrong, but he's a hacky internet guru like so many others. take what he writes with a grain of salt.
Title: Re: FP's Jump Journal
Post by: FP on June 08, 2015, 06:12:51 pm
6/8
Got my provisional license! Put it off for so long...

4:15pm: Workout: Focus on taking minimal pauses between reps and sets: CNS Heavy

BP: 115 2x5, 1x12
Plank: 45 1x60, 45 1x45
Supine Leg Raises: 1x25
Calf Raises: 135 2x25, 155 1x20 (focused on keeping balance and slowed down lowering phase)
Resistance band-
Supine Hip Flexion: 3x25 (L+R)
Standing Hip Flexion: 3x25 (L+R)
Adductor flexion: 3x25 (L+R)
Hip Thrust: 155 2x10
R-Hip thrust: 155 1x10
R-SLVJ: 3x10 (couldn't touch 26" during first set, but after SL hip thrusts, touched a record 29", still without the assisting left leg knee drive)

Great Workout!
Title: Re: FP's Jump Journal
Post by: FP on June 10, 2015, 12:21:11 am
6/9

2pm: Tossing, 1 hour
7pm:Tossing, 45 min
7:45pm: Hacky Sack, 30 min
11pm: Workout

SL Hip thrust: 135 1x10
Cleans: 135 1x8 (failed at 9, bruised quad)
R SLVJ: 5 (bruised quad hurt)

BP: 135 1x3, DB Flys: 30s 2x8
Forehand Huck fitting: 3x25,20,15(L+R)

Overhead Arm Extension: 35 3x20
Hammer Huck fitting: 3x25,20,15(L+R)

Pullups: 3x5
Backhand Huck fitting: 3x25,20,15(L+R)

Looking for hucking distance improvement. Right now my backhand is around 75yds, flick 65, hammer 55, lefty backhand,flick,hammer 35
Weightlifting gains should totally be transferable to frisbee throws
Title: Re: FP's Jump Journal
Post by: LBSS on June 10, 2015, 11:09:59 am
you don't need to be that strong to throw a frisbee far. technique matters MUCH more. much more. lifting weights can't hurt but it's not gonna make nearly as big a difference as practicing throws. 

dunno if you know ultimate rob but he's got some good vids up about improving distance and technique. https://www.youtube.com/playlist?list=PL684D1A669065ACB0
Title: Re: FP's Jump Journal
Post by: FP on June 10, 2015, 04:42:29 pm
^^^^
Dude I practice hucking every day, and I spend more time throwing than I do lifting. It is true that your throws are constrained by your technique, but they are also constrained by your muscles' power output. Think about a quick release throw. The ROM you can use for the movement is limited because the movement needs to be fast. So in that case, I think the movement is more reliant on power output rather than technique. If I'm going to do upper body lifting at all, I might as well try to link the lifting movement with the throwing movement. You know how you can potentiate your VJ by doing a heavy squat before it? It works the same way with throws, there's a Kelly Baggett article about it.

Thanks for the link, I've looked at pretty much all the throwing resources out there. Here's a pretty good, recent Ultiworld article about throwing. http://ultiworld.com/2015/06/09/the-forehand-part-two/ (http://ultiworld.com/2015/06/09/the-forehand-part-two/), the second part about the forearm angle/hand angle is pretty important.
Title: Re: FP's Jump Journal
Post by: LBSS on June 10, 2015, 05:08:20 pm
fair enough, and yeah figured you'd checked out all the online resources. just putting it out there in case  ::). if you're getting that much deliberate practice then you're on the right track. all i'm saying is that the best huckers i've known have not been particularly strong. alan kolick comes to mind, i played against him in WAFC. he's the guy in the middle here: http://mlultimate.com/wp-content/uploads/2014/06/KolickNeckband.jpg.

doesn't mean getting stronger won't help.

Title: Re: FP's Jump Journal
Post by: FP on June 13, 2015, 09:37:00 pm
6/10
Frisbee league game. I had to play cause my team only had 8 people.
6/11
60 minutes tossing
6/12
120 minutes tossing
6/13
60 minutes tossing

Workout:

BP: 115 1x5, 125 2x5, 125 1x9
Pullups: 3x5
RDL (with straps): 135 1x5, 205 1x5, 225 3x5 (weak lower back identified)
Adductor rehab exercises: 10x 5 second flexed holds

Gotta organize my throwing sessions for maximum learning efficiency
Planning on buying a water slide for layout practice. I bet if I work on the form enough I'll be able to layout farther, more consistently and more safely.
Title: Re: FP's Jump Journal
Post by: FP on June 14, 2015, 10:31:17 pm
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.
Title: Re: FP's Jump Journal
Post by: FP on June 16, 2015, 05:59:11 pm
6/15

got a layout D at league today..

weight x set 1 reps, set2 reps..

BP 115x8, 125x8,8,7
Weighted Pullups: 10x5,4,3
SL DL: 125x8,8,8
OHP:85x8,8,6
Adductor lifts:10x10,10
Title: Re: FP's Jump Journal
Post by: FP on June 17, 2015, 09:15:11 pm
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
 :headbang: :headbang: :headbang: :headbang: :headbang: :headbang: :headbang: :headbang:
got pickup tomorrow and pickup friday
Title: Re: FP's Jump Journal
Post by: FP on June 20, 2015, 02:55:02 am
6/18
Did almost nothing all day
60 mins tossing

6/19
SWDC avg of 10: a little over 10
2x 5 minute meditation sessions

OK so I dropped from around 180 BW to 159 in 2-3 weeks. Dunno what this means - definitely that I haven't been eating enough... Possibly that my sparse running has had an effect on my weight? This is my lowest recorded BW in probably 3+ years, I was at 168 when I first started posting in this forum

Went to my old college team's practice today, got a dirty layout catch during drills. Overshot 4 hucks in a row when we scrimmaged  :-[, but still had the most goals+assists

Workout
R-SL hip thrust: 135x8, 185x8,8, 205x8 (Hamstring almost started cramping)
RB hip flexion (3 sec hold): 10,10,10
RB adduction (5 sec hold): 10,10,10
RB abduction (5 sec hold):10,10,10
Quick lunges: 10's 20,20,20

BP:125x8,8,9 = 25 moving to 135 next time
Weighted pullup: 10x8, 25x4,4

Weighted plank: 45x60,60secs
Adductor raises+ 5 sec holds: 10x5,5

EDIT: so apparently the scale gave a faulty reading because it was on the carpet, and I actually weigh 181 pounds. What the fuck. The whole reason I even weighed myself was because of my ridiculous pullup weight increase. I was sloooowly progressing and all of a sudden I tack on an extra 15 pounds for pretty much the same reps in 1 session. Seriously, what the fuck is going on is this real life
Title: Re: FP's Jump Journal
Post by: LBSS on June 20, 2015, 09:49:35 am
overthrown hucks = teammates not fast enough  :P
Title: Re: FP's Jump Journal
Post by: FP on June 22, 2015, 09:03:59 am
^^^^^
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)

Title: Re: FP's Jump Journal
Post by: LBSS on June 22, 2015, 10:27:52 am
captains of crush are good for grip strength. also, crushing an old tennis ball repeatedly. also plate pinches.
Title: Re: FP's Jump Journal
Post by: FP on June 24, 2015, 12:17:14 am
^^^
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)



Title: Re: FP's Jump Journal
Post by: FP on June 25, 2015, 01:08:34 pm
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
Title: Re: FP's Jump Journal
Post by: FP on June 27, 2015, 05:32:32 pm
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
Title: Re: FP's Jump Journal
Post by: FP on June 28, 2015, 09:41:42 pm
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
Title: Re: FP's Jump Journal
Post by: FP on June 30, 2015, 02:52:32 am
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
Title: Re: FP's Jump Journal
Post by: FP on July 01, 2015, 12:31:49 am
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

Title: Re: FP's Jump Journal
Post by: FP on July 02, 2015, 03:30:50 am
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
Title: Re: FP's Jump Journal
Post by: LBSS on July 02, 2015, 08:29:46 am
god bless you if you can keep all that up.
Title: Re: FP's Jump Journal
Post by: FP on July 03, 2015, 02:41:16 am
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


Title: Re: FP's Jump Journal
Post by: FP on July 17, 2015, 02:45:08 am
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
Title: Re: FP's Jump Journal
Post by: FP on July 19, 2015, 09:36:16 pm
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.
Title: Re: FP's Jump Journal
Post by: FP on November 02, 2015, 01:03:22 am
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.
http://www.youtube.com/watch?v=chH9kjvcvZU
worthless windows 8 camera cut off the first 2 reps. This was the last set
Title: Re: FP's Jump Journal
Post by: LBSS 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.
Title: Re: FP's Jump Journal
Post by: FP on November 02, 2015, 11:10:03 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.
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
Title: Re: FP's Jump Journal
Post by: vag on November 02, 2015, 12:00:48 pm
Not LBSS, but i think he means that general strength training >>> 'explosive specifity', unless you are already very strong. For most of us, GPP strength training and practicing the sport itself is more than enough, trying to add specific elements, plyos , explosive, idk what else, just complicates things without reason ( and maybe without result ).

Here are a few thoughts on this from kellyb, comparing two different explosive movements that need a big strength base, jumping and shot-putting, use frisbee for your case.

Quote
What is the minimum amount of strength that I need?

Before I tell you how much strength you need do this so I can make a point: Go in the gym and grab 2 fifteen pound dumbells and lie on a bench and bench press them 100 times. Now stand up and do 100 half squats with your bodyweight. Which is harder? Probably the squats right? So that means it takes more strength to do a half squat with your bodyweight than it does to lie on your back and press 15 pounds.

Now realize a shotput also weighs about 15 pounds. What is a shotput? Basically a press where you throw the weight. What is a vertical jump? Basically a 1/2 squat where you "throw" your body into the air. The 15 pounds sounds really light until you think about throwing the weight. Now let's figure out how much strength it takes to be a good shotputter: Well, the routines of top shotputters contain a fair mix of both explosive and strength oriented training but on the strength end you won't find any that don't bench press over 400 pounds. The large majority of them will bench press over 500 pounds. So, through real world observation it has been established that there is no such thing as a top shotputter who bench presses less than 400 pounds. We've also established that squatting and "throwing" your bodyweight into the air requires more strength relatively than does throwing a 15 pound shotput. So, if a shotputter benches a minimum of 400 pounds what does that tell you about how strong our legs should be for jumping? It tells me they need to be quite strong. Just as you will never see a good shotputter who can't bench press 400 pounds you will never see a good vertical jumper who isn't strong in the legs as well. In fact I have a $500 bounty for the first person who can show me someone with a legit 35 inch vertical jump who can't squat 1.5 BW within a week of learning the movement. I could probably crank that up to 2 x BW and I doubt I would ever lose.

Now, does that mean that just because someone can bench press 700 pounds that they will be able to throw the shotput a mile? Or does that mean that just becuase so and so has a 500 pound squat they'll be able to jump out of the gym? No. There is technique and movement efficiency involved in both shotputting and jumping. What it does tell me though is if you're weaker than a kitten you're completely wasting your time spending all your time with plyometric work until you've built a base of strength. Once you have your base of strength you'll get the best results in Vertical jump practicing jumping related tasks and training explosively.
Title: Re: FP's Jump Journal
Post by: FP on November 03, 2015, 04:12:41 pm
Not LBSS, but i think he means that general strength training >>> 'explosive specifity', unless you are already very strong.

I completely agree with that. However, I do feel that it is necessary to add some accessory exercises for muscles that aren't being trained at all with my current program, but contribute a major role to throwing.

11/2

BW: 180
CNS:??
Injuries: Adductor Tendinopathy, funny back pain during rapid flexion, ITBS-like pain in left leg for about 30 mins after waking up
Diet: 2/10 very bad

Bench Press
45 x 10
115 x 8
135 x 7
135 x 6
135 x 7

Pullups
BW x 5
BW x 7
BW x 5
BW x 6
notes:holy shit this is bad. why do I always do so poorly on pullups????

Natural GHR
Funny hamstring tingling hasn't disappeared

Lateral Leg Raises + Band (Glute Medius+Minimus):
3 x 10 each side

Standing Hip Flexion (95°):
L,R x 60secs
L,R+band x 45secs
L,R+band x 60secs

Core Circuit Superset:

set 1:
-L,R Side Plank x 60secs
-RKC Plank x 45 secs
-L,R Cable Torso Rotation x 20lbs x 10

sets 2,3:
-L,R Side Plank x 35lbs x 45secs
-RKC Plank x 45
-L,R Cable Torso Rotation x 25lbs x 8

Notes: Are Iso band holds good for Iliopsoas hypertrophy?

Title: Re: FP's Jump Journal
Post by: vag on November 04, 2015, 04:58:48 am
Not LBSS, but i think he means that general strength training >>> 'explosive specifity', unless you are already very strong.

I completely agree with that. However, I do feel that it is necessary to add some accessory exercises for muscles that aren't being trained at all with my current program, but contribute a major role to throwing.

With this i will agree.
But again, I  ( we ) would argue that you need specific exercises for the 'throwing muscles'. Compound exercises is the way. Squat, deadlift, BP, OHP, pullup. I bet there is not a single muscle left untrained from those 5.
I did a fast search on the net and i didn't see any special stuff for frisbee, they do treat weights as GPP. The 'key' element they seem to use for explosiveness is o-lifts. So bring back those cleans, your vert-bro side will thank you too. ;)
Also, it is not like we are making a demon out of specific exercises, feel free to add some accessory stuff as you said, it won't harm, it can only be good. Our point was more like don't get too carried away from specifity, general strength+specific sport movement practice = win.

Title: Re: FP's Jump Journal
Post by: LBSS 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.
Title: Re: FP's Jump Journal
Post by: LBSS 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?
Title: Re: FP's Jump Journal
Post by: FP on November 05, 2015, 03:12:50 am
Squat, deadlift, BP, OHP, pullup. I bet there is not a single muscle left untrained from those 5.
I did a fast search on the net and i didn't see any special stuff for frisbee, they do treat weights as GPP. The 'key' element they seem to use for explosiveness is o-lifts. So bring back those cleans, your vert-bro side will thank you too. ;)
Also, it is not like we are making a demon out of specific exercises, feel free to add some accessory stuff as you said, it won't harm, it can only be good. Our point was more like don't get too carried away from specifity, general strength+specific sport movement practice = win.

Yeah, definitely. I'm trying to have organized periodization up until the end of winter and right now I'm leaning more towards hypertrophy/muscle endurance, but I'm excited to start doing cleans and other RFD stuff around January.

The huge problem I had with hang cleans was inability to properly catch the weight. If I tried to catch it without using my wrists, I would get shoulder pain from the bar hitting the shoulders. Then I started compensating with my wrists, at which point I would get wrist pain.

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.

Well I finally got around to analyzing which muscles are used the most in throwing flicks, backhands and hammers and I admit I overestimated how much smaller muscle groups are being used. The important ones that don't get much training with GPP are the Supinator (for wrist snap), Ext./Flex. Car. ulnaris (wrist adduction), and Infraspinatus/Teres Minor (external rotation for high release backhands and flick windup). I thought there would be more, but apparently internal rotation (which is really important for an explosive flick) is completely controlled by major muscle groups.

So in conclusion I'll focus more on GPP while occasionally throwing in work for the muscles I mentioned as well as balance and grip work.

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. i could not throw even close to as well.

Damn. I really need to throw more, and in a more organized fashion. Also for throwing consistency I think really being in the moment and focused on what you are doing is even more important than practice. When I'm not 100% in the moment my throws are way less consistent. I think I need to meditate more.

shit this is really making me want to go out and throw. you ever come down to DC?

Not really but I wouldn't mind driving a bit sometime. Central DC is like 50 mins from Ellicott City, and if we meet halfway that's not a bad drive at all. My daily college commute is worse than that.

11/3
 :( no training, busy all day
60 mins throwing at practice, still too injured to play

11/4

BW:179
CNS:??
Injury: possible labral tear, possible lumbar slipped disc.. I need to see a PROFESSIONAL. Not my clueless primary care physician.
Diet: 4/10 no snacking but hectic schedule left no time for normal meals
Sleep: 3/10 very disorganized

Workout:

American Hip Thrust (1:3:1):
140lbs 5x10

Eccentric Adduction:
3x10

Box Squat:
45x5
135x5
165x5
180x5
205 5x5
note:back pain at top of movement only

Core Circuit Superset:
sets x3:
-L,R Side Plank x 35lbs x 45secs
-RKC Plank x 45
-L,R Band anti-rotation holds x 45 secs

SL Calf Raises:
Honestly I don't count these I just do them until I lose ROM or lose balance multiple times in a row at which point I switch legs. I do 5 sets of this for both legs.
Title: Re: FP's Jump Journal
Post by: LBSS on November 05, 2015, 08:18:58 am
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.
Title: Re: FP's Jump Journal
Post by: FP on November 06, 2015, 12:11:02 am
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.

Nah, not the shoulder, hip labrum tear. I got my hip x-ray back today and it looks like there's no impingement, so that lowers the chances of the labral tear. Still possible tho, I have all the symptoms.

And I agree with what you said about being in the moment, I was actually going to say something like that myself but I didn't want to disagree with the emphasis you put on practice in your previous post.

11/5

BW:180
Diet: 4/10, breakfast and dinner too much high GI shit.
Sleep: 5/10, 3am-12pm :( because of yesterday's poorly timed workout
Injury: lumbar pain after cutting, running. Groin pain slightly increased after running, cutting. If it feels the same in the morning i'm counting this practice as a success.

Workout

American Hip Thrust (1:1:1):
165 x10
185 x10
205 3x10
note:even though i focused on not hyperextending back, back was sore after these

Eccentric Adduction:
2x10
1x20

OHP:
70x8
80x8
80x7
80x5

Workout 2 (College Ultimate team practice):

Dynamic stretches x10mins

Throwing x30 mins

Agility Ladder x15 mins: ran this shit non-stop as conditioning

6 minute plank (shit, that RKC plank workout stuff works)

Participated in some running/cutting, possibly 80% intensity. Jumped a couple of times off left leg, weak as shit, made groin injury worse.



Title: Re: The Ultimate Frisbee Athlete
Post by: Leonel on November 06, 2015, 02:04:51 am
Your symptoms sound very similar to mine and I was diagnosed with hip impingement and a slight labrum tear in my left hip a few months back (MRI). But my orthopedic surgeon was hesitant about going right into surgery because he said a slight hip abnormality ("impingement") is pretty common (about 25% of population) and there are a lot of athletes walking around with hip labral tears which don't even know about it. So it's not like if you do have a labrum tear surgery is inevitable. What helped with my hip was doing lots of glute activation work, especially for the external hip rotators (sl glute bridges, clamshells, x-band walks...) SMFR for TFL, IT band, quads, adductors, glutes and gentle stretching, mobility work pretty much daily. After 2-3 months of this and my hip feels a lot more stable again and I can squat, jump etc. with no discomfort. I might have to get the surgery at some point down the line but as long as I can still train without pain I don't see the point in doing so. Hope you get better soon.
Title: Re: The Ultimate Frisbee Athlete
Post by: FP on November 06, 2015, 12:22:16 pm
Your symptoms sound very similar to mine and I was diagnosed with hip impingement and a slight labrum tear in my left hip a few months back (MRI). But my orthopedic surgeon was hesitant about going right into surgery because he said a slight hip abnormality ("impingement") is pretty common (about 25% of population) and there are a lot of athletes walking around with hip labral tears which don't even know about it. So it's not like if you do have a labrum tear surgery is inevitable. What helped with my hip was doing lots of glute activation work, especially for the external hip rotators (sl glute bridges, clamshells, x-band walks...) SMFR for TFL, IT band, quads, adductors, glutes and gentle stretching, mobility work pretty much daily. After 2-3 months of this and my hip feels a lot more stable again and I can squat, jump etc. with no discomfort. I might have to get the surgery at some point down the line but as long as I can still train without pain I don't see the point in doing so. Hope you get better soon.

Thanks for the input, friend.  I actually saw my x-ray yesterday, and I fortunately have no hip impingement. At my current stage, I can squat below parallel with no groin pain, and I can SVJ with no groin pain. I kinda figured my injury was because of lack of glute activation, which is why I'm doing daily hip thusts, along with stuff for glute med/min.But I definitely should be doing a lot of mobility stuff too. Can you sprint without discomfort? Because that's what's the worst for me.

Could you also let me know which of these following symptoms you had so I can make a comparison?
-Pain during Adduction, but not when hip is 90 degrees in relation to the femur. Worst pain is when femur is at an acute angle in relation to the pelvis and I try to adduct.
-Restricted femur ROM. Femur can't flex all the way
-After running or cutting, pain radiates to hip flexor area
-Groin pain not present during heavy activity, groin pain appears after heavy activity, and is especially bad the morning after.
-Lumbar pain during hyperextension
-Lumbar pain after running, cutting
-Occasional ITBS pain
-Sometimes, pain during left hip extension
Title: Re: The Ultimate Frisbee Athlete
Post by: Leonel on November 06, 2015, 04:04:04 pm
I can sprint without pain yes.

My symptoms are:

- Tightness, slight pain from time to time in groin/adductor area especially after heavy lifting no pain with adduction though. Groin pain is very common in labrum tears.
- my hip flexors also tighten up from time to time but also on the unaffected side so I don't know if this has anything to do with the injury
- I have full range of motion in both hips but it feels somewhat restricted in end range on the afected side (can fix it with SMR). Internal rotation of the hip in full flexion causes a bit of discomfort/pain.. that's also one of the basic tests they do for diagnosis of labrum tears.
- At the beginning full hip extension was causing the most problems and I was limping a bit. I'm fine now though.
- I still feel like my left glute doesn't fire as hard as my right one and I have to concentrate more on proper muscle activation.

I'm glad I was able to help. That you don't have any signs of impingement is definitely good news because as you sad it makes it less likely that you actually have a labrum tear and if this still is the case they wont have to remove any of the excess bone during surgery which makes recovery easier. Let me know if you got any further questions.
Title: Re: The Ultimate Frisbee Athlete
Post by: FP on November 07, 2015, 12:30:15 am
I can sprint without pain yes.

My symptoms are:

- Tightness, slight pain from time to time in groin/adductor area especially after heavy lifting no pain with adduction though. Groin pain is very common in labrum tears.
- my hip flexors also tighten up from time to time but also on the unaffected side so I don't know if this has anything to do with the injury
- I have full range of motion in both hips but it feels somewhat restricted in end range on the afected side (can fix it with SMR). Internal rotation of the hip in full flexion causes a bit of discomfort/pain.. that's also one of the basic tests they do for diagnosis of labrum tears.
- At the beginning full hip extension was causing the most problems and I was limping a bit. I'm fine now though.
- I still feel like my left glute doesn't fire as hard as my right one and I have to concentrate more on proper muscle activation.

I'm glad I was able to help. That you don't have any signs of impingement is definitely good news because as you sad it makes it less likely that you actually have a labrum tear and if this still is the case they wont have to remove any of the excess bone during surgery which makes recovery easier. Let me know if you got any further questions.

Hmm. Seems like our symptoms are somewhat different. Maybe my injury is just a bad case of groin tendinopathy after all. The fact that you don't have any back pain definitely means I should get my back checked out. In any case my plan for the time being is pretty much the same no matter what injury I have: strengthen glutes, groin, abductors, core, back along with lots of mobility stuff and foam rolling. Thanks for the help!

11/6
BW:176
Injury:Groin feeling slightly worse than usual, but surprisingly good for the level of running I did yesterday. same back pain as always.
Diet: 7/10 3 relatively healthy meals, 1 high GI binge snack
Sleep: 6/10 3am-11:30am, today will be a little better hopefully

Workout

32:19 jog, 3.68 miles = 8:47 mile pace
notes: Pretty easy. I'll aim for 40 minutes tomorrow.

Dynamic warmup, 10 mins

American Hip Thrust (1:2:1), 3 minute breaks:
185 x10
205 3x10
notes:elevated feet slightly, way more glute activation, much harder lifts. Back still hyperextending.

Bodyweight Hanging Single-Leg Straight Leg Bridge (https://www.t-nation.com/training/12-hamstrings-exercises-for-hardasses), 3 minute breaks:
1x10 each leg practice set
3x10 each leg
notes:surprisingly, this felt pretty good! with some weight, I could do this for maximal strength. with focus on speed, I could do this for RFD. With slow, deliberate reps, I could do this for hypertrophy. hyperextending lumbar slightly, grip is difficult with volume.

15 mins static leg stretching

20 mins SMR

15 mins meditation
Title: Re: The Ultimate Frisbee Athlete
Post by: LBSS on November 07, 2015, 02:16:30 pm
worth checking out this dude's free tutorials on how to attempt self-care of different major pain spots. i can't find the home link for this series but the articles are all found at the bottom of this one: https://www.painscience.com/articles/spot-01-suboccipitals.php.
Title: Re: The Ultimate Frisbee Athlete
Post by: FP on November 07, 2015, 08:47:07 pm
worth checking out this dude's free tutorials on how to attempt self-care of different major pain spots. i can't find the home link for this series but the articles are all found at the bottom of this one: https://www.painscience.com/articles/spot-01-suboccipitals.php.

Will definitely try some of this out. I have tried some acupuncture stuff in the past for my groin, but not for my back. I only know the basic theory behind acupuncture, so this sort of thing that tells you exactly what to do is helpful.

11/7
BW:178
Injury:Groin pain was previously isolated in the tendon, but now I can feel it all the way down my thigh. Back also feeling especially bad, I'm doing too much back loading.
Diet:9/10 carb-heavy meals, but GI is good and no binge eating. Probably my best diet day in months.
Sleep: 7/10 2am-11:30am, pulling sleep cycle back ever so slightly. I need to plan my homework and workouts carefully so I can keep this up.

Workout

Jog
Didn't want to aggravate back

American Hip Thrust
Didn't want to aggravate back

Bench Press, 3 minute breaks:
115x8
125 3x8

SL quad extension (each leg), 1:2:1, 3 minute breaks:
40x8
50x8
60x3x8
note:ok quad burn, possibly the only SL quad isolation exercise.

BSS
Groin pain during these

Pullups, 3 minute breaks:
BWx8,8,2
notes:These always seem so hard

Core Circuit superset, 1:30 minute breaks:
sets x3:
-L,R Side plank x45lbs x45secs
-RKC plank 60secs,45secs,40secs
-L,R Anti-rotation band hold 60 secs

to do:
hip flexor stretches, meditation, SMR, trigger points
Title: Re: The Ultimate Frisbee Athlete
Post by: LBSS on December 21, 2015, 10:39:32 am
bump, what up final phenom?
Title: Re: The Ultimate Frisbee Athlete
Post by: FP on December 22, 2015, 09:23:52 am
bump, what up final phenom?
Just throwing mostly, doing plyos a couple times a week, upper body and core work maybe 3x a week. Daily stretching, eccentric adductor raises, clams for my groin, backwards bear walks for my overly mobile si joint. The only leg exercises I can do are natural ham curls, depth jumps and calf raises, almost everything else increases my groin  or back pain. Even sustained jogging weakens my adductors. This is a really dull period in my training, but I'm really trying to recover by spring.

Hit 34.5" on dlrvj a week ago which was my old PR. I've been jumping around 31.5 on average so that was a nice surprise.
Title: Re: The Ultimate Frisbee Athlete
Post by: FP on January 05, 2016, 11:28:29 am
Doing additional research and focusing hard on my SI joint has caused my chronic groin pain to have a very significant decrease. I've also been doing regular RDL's and have started swimming.

1/4
BW:176

Swimming freestyle intervals:
1 min swimming, 45 secs rest x10 (goggles broke)

high KB swings: 45lbs x25, 30, 20, 15, 20

Daily SI circuit:
-SI joint resets x3
-Eccentric adductor raises 90secs x3
Superset x3:
--Bird Dog Plank x30secs each side
--Banded Clams x10 each side
--Glute Bridge 225,225,245 x10

I played Ultimate at indoor pickup for the first time in months, feeling very fast linearly, pretty fast on change of direction, decent endurance. Doing a good job recognizing layout D opportunities. Biggest problem is throwaways as always - need more practice throwing to cutters rather than people standing still, as well as a more clearly defined decision making flowchart.

Sensing PR's in DLRVJ, SLRVJ and 100m but going to try to play it safe.
Title: Re: The Ultimate Frisbee Athlete
Post by: LBSS on January 05, 2016, 11:39:56 am
right on, glad to hear you're on the mend. do play it safe, it's the winter. no sense in going all-out now if that means high injury risk.

what's an eccentric adductor raise? that seems like an oxymoron.
Title: Re: The Ultimate Frisbee Athlete
Post by: FP on January 06, 2016, 04:14:26 pm
what's an eccentric adductor raise? that seems like an oxymoron.

Yeah, you're right, I don't do the raise, my partner does. I resist the abducting motion my partner makes with my leg.

1/5
BW: 174.5 PR
Sorness: LCL in right leg, ITB in left leg. Left knee swollen an additional 2-3" from laying out. Groin slightly worse but waaay better than 5 days ago.

Daily SI circuit:
-SI joint resets x3
Superset x3:
--Bird Dog Plank x35secs each side
--Banded Clams x10 each side
--Glute Bridge 245,265,285 x10

-SI reset x1
-Eccentric adductor raises 90secs x3
Title: Re: The Ultimate Frisbee Athlete
Post by: FP on January 08, 2016, 12:08:39 am
1/6
BW: 175

RDL: worked up to 315x3 in 10 pound increments (10 sets of 5), back started rounding so i stopped. sets after 265 were with straps
ATG squat:135x5, 225x5, 245x5, 255x3 (lower back reinjury: these sets felt pretty easy, I didn't think I was being careless... doing them after rdl was a bad decision)

+6 hours
Eccentric Adductor Raises: 90secsx 3
Glute Bridge: couldn't do these with back injury
Front ATG squat: 135x5, 155x5, 165x5, 175x5, 185x5, 135x5, 135x5 (only parallel for last set)
I can't do these fast... Even with 135 I'm really slow out of the hole. Back doesn't seem affected by these

1/7
BW:175.8
injury: back still off, can't hyperextend without pain. Better than yesterday

Intervals: -2 min jog, 8-15 sec sprint x~10
                -100m sprint, 150m jog, 100m sprint, 3 minute walk x4
groin a little worse after intervals

Eccentric Adductor Raises: 90secsx2
Title: Re: The Ultimate Frisbee Athlete
Post by: FP on January 08, 2016, 07:42:24 pm
1/8
BW:176.0
injury: overdid it with the intervals yesterday, groin feeling considerably worse. Have to take it real easy if I want to be good for the season. back feeling almost recovered.

Front Squat: worked up to 185x5, 190x5, 200 5x5, great depth, almost atg. 2 min rest intervals. not too bad.

Daily SI circuit:
-SI joint reset cycle x3
Superset x3:
--Bird Dog Plank x35secs each side
--Banded Clams x10 each side
--Glute Bridge 255,255,275 x10

-Eccentric adductor raises 90secs x3

~25 minutes freestyle swimming. biggest improvement is learning to breathe using the diaphragm, not running out of breath as fast.

Title: Re: The Ultimate Frisbee Athlete
Post by: FP on January 09, 2016, 09:57:19 am
1/8 (cont.)

Hit some SL-RDL's, working up to 175x5 on both sides. Right side a bit stronger than left. I think the SL-RDL is a really great exercise because once I get the balance down I can hit the hamstrings harder because I'm not limited by my back strength.

1/9
BW:175.8
injury: everything feeling better, but neither back nor groin are optimal.

freestyle swimming: ~35 mins, rest intervals getting shorter. Day 2 of swimming, I had 1 minute rest intervals between lap sets, now I'm down to 10 secs (day 7 of swimming). Beginner gains I guess.

BP: 135x5, 145x5, 135x5x3

Wide stance Westside-style Box squats: worked up to 225x5 with bands (10 sets of 5), then finished with 185, banded 5x5, dynamic effort (https://bretcontreras.com/dynamic-effort-box-squats-and-acceleration-improvements-interview-with-scott-taylor/)

notes: trying to decide how to use my remaining 16 days before the season starts. Most important thing is full recovery from groin injury, after that maybe try to hit a SL-RVJ PR, which is the safest PR option, or begin to focus on conditioning...

Title: Re: The Ultimate Frisbee Athlete
Post by: FP on January 10, 2016, 04:38:29 pm
Please critique my workout plan:

Every Day (supersetting all these takes ~40 mins):
-SI Resets
-Bird Dog Plank (SI stability)
-Glute Bridges or Hip Thrusts (Glute strength/activation)
-Banded Clams (Glute med/min activation)
-Adductor Rehab

day1: Strength (2-3min rest)
-Paused SL-RDL (Ham strength)
-Parallel Back Squat (Quad strength)
-DL concentric, SL eccentric smith machine calf work (Calf strength)

day2: Power (full recovery)
-Power Cleans or Hang Power Cleans (Ham power)
-Jump Squats (Quad power)
-KB swings or Step-ups (Glute power)

day3: Plyos (short recovery for low level plyo's, long recovery for depth jumps/bounds)
-30 mins various low-level plyos: leg-tuck jumps, DL or SL pogos, alternating lunge jumps, skater hops, possibly dot drill
-Depth jumps
-Bounding: DL, Alternating, SL progression

It would be cool to throw in jumping but I dunno if I will have the motivation to even keep this much work up.

1/10

BW: 175.2
injury: Back: almost perfect, Groin: Not great, didn't react well to wide stance box squats, SI joint feeling overly mobile

~35 mins freestyle swimming

SL-RDL: Left: 135x5,155x5,165x5,175x5 Right: 135x5, 155x5, 175x5, 185x5 (CNS not feeling great today)

Parallel squat: warmed up to 225, played it safe with SI joint overmobility

DL concentric, SL eccentric smith machine calf raises: 135x10(L),10(R), 155x10(L)10(R), 175x10(L)10(R), 185x10(L)10(R)


Title: Re: The Ultimate Frisbee Athlete
Post by: LBSS on January 10, 2016, 04:48:19 pm
that's a good mix of exercises but whether it's a good plan or not depends on what you're trying to get out of it. did you make up your mind about that? for just general GPP/getting better at all those activities, it looks solid to me, although i would reverse the order of workouts so you go fastest-->slowest instead of the other way around.
Title: Re: The Ultimate Frisbee Athlete
Post by: Merrick on January 10, 2016, 04:52:45 pm
I would take out the KB swings/step ups.  Step ups can turn into a pushing/quad dominant exercise.  Even if you're good at dominating the movement with glutes, power cleans already take care of that more efficiently IMO.  IDK why you put power cleans for ham power.  They are glute + ham, but glute dominant so you're getting full glute + ham hip extension power from those.  Probably take out the volume you planned on doing for KB swings/step ups and just add more ovolume to the cleans IMO

Also why not add at least a little jumping prior to any of the 3 days?  It's not energy costly if you just do it til performance drop off and serves as the necessary warm up before those workouts anyways. 
Title: Re: The Ultimate Frisbee Athlete
Post by: FP on January 10, 2016, 05:14:00 pm
that's a good mix of exercises but whether it's a good plan or not depends on what you're trying to get out of it. did you make up your mind about that? for just general GPP/getting better at all those activities, it looks solid to me, although i would reverse the order of workouts so you go fastest-->slowest instead of the other way around.

Well my primary goal would be hip power. Squat for maintenance, jump squat because my DLJ is strength>reactivity. Plyo's would be for change of direction, all running jump variations, layouts. I think this plan will give me a good foundation so i can focus more on sport-specific stuff in season.

The biggest thing I'm unsure about is calf work. The exercise I have listed seems more like volume, I have never heard of people doing heavy/low rep calf work for developing max strength, I dunno if that's a thing. But that's the sort of result I would like. I know you have pretty strong calves, anything you would recommend?

I would take out the KB swings/step ups.  Step ups can turn into a pushing/quad dominant exercise.  Even if you're good at dominating the movement with glutes, power cleans already take care of that more efficiently IMO.  IDK why you put power cleans for ham power.  They are glute + ham, but glute dominant so you're getting full glute + ham hip extension power from those.  Probably take out the volume you planned on doing for KB swings/step ups and just add more ovolume to the cleans IMO

Also why not add at least a little jumping prior to any of the 3 days?  It's not energy costly if you just do it til performance drop off and serves as the necessary warm up before those workouts anyways. 

Should I do hang power cleans or power cleans?

I kind of assumed that power cleans were hamstring dominant because I see them as the power version of deadlifts and EMG activity in deadlifts is higher in the hams than the glutes. Just looked over the source for that and there's a lot of glute in the deadlift too, but not on the same level as other variations. https://www.t-nation.com/training/inside-the-muscles-best-leg-glute-and-calf-exercises

I agree with you about stepups/kb swings being a poor choice, I just don't know very much glute dominant power exercises.
Title: Re: The Ultimate Frisbee Athlete
Post by: Merrick on January 10, 2016, 05:19:49 pm
If Oly Lifting is not the goal and pure athletic performance for sport carryover is the goal, go for hang power cleans.  If you're technique is not 100% great, you can even just do clean pulls.  The benefit of the catch is great for sports obviously, but if you're already getting reactive work with bounds and DJ's and you're technique is not that great in the clean, then no point in sacrificing you're primary goal (hip power) by letting technique get in the way.  A regular clean pull trains the hip concentric power aspect 100% and is pretty hard to screw up. 

You don't wanna be like the people who don't reach full hip extension to try and duck under the bar and catch really fast.  If you have great technique then ignore everything I said.
Title: Re: The Ultimate Frisbee Athlete
Post by: Merrick on January 10, 2016, 05:22:47 pm
As for the calf raises.  DL Concentric and SL Eccentric does work as max strength from low rep.  The thing that makes it work is the time under tension.  You lower it pretty slowly ~2 seconds.  The time under tension aspect is what makes calf raises work better with higher reps, so if you use duration of sets rather than reps, you can make lower rep ranges work

I would also suggest the SL-RDL volume be much greater than the squat volume.  Why are you doing them paused though?
Title: Re: The Ultimate Frisbee Athlete
Post by: FP on January 10, 2016, 05:45:15 pm
I would also suggest the SL-RDL volume be much greater than the squat volume.  Why are you doing them paused though?

I thought taking out the stretch reflex would be better for max strength. Also, I did them with no pause today and my grip was fried since I was doing double the volume of a regular rdl because I had to do it for 2 legs, plus occasionally losing my balance and having to reset made it so I was holding on to the weight much longer.
Title: Re: The Ultimate Frisbee Athlete
Post by: Merrick on January 10, 2016, 06:26:11 pm
I would also suggest the SL-RDL volume be much greater than the squat volume.  Why are you doing them paused though?

I thought taking out the stretch reflex would be better for max strength. Also, I did them with no pause today and my grip was fried since I was doing double the volume of a regular rdl because I had to do it for 2 legs, plus occasionally losing my balance and having to reset made it so I was holding on to the weight much longer.

Paused can help with explosive strength but it doesnt necessarily improve max strength more otherwise everyone would be doing paused everything.

Yeah i dont like the idea of sl rdl as ur main lift. If u did, you should use heavy dumbbells and use one hand to hold onto something for balance. You cant let non important factors such as grip and balance get in the way of maximally inducing strength gains. I would either go with the db sl rdl holding onto something for balance or just use anothet exercise like reg rdl or reverse hyper.
Title: Re: The Ultimate Frisbee Athlete
Post by: FP on January 10, 2016, 08:09:36 pm
I would also suggest the SL-RDL volume be much greater than the squat volume.  Why are you doing them paused though?

I thought taking out the stretch reflex would be better for max strength. Also, I did them with no pause today and my grip was fried since I was doing double the volume of a regular rdl because I had to do it for 2 legs, plus occasionally losing my balance and having to reset made it so I was holding on to the weight much longer.

Paused can help with explosive strength but it doesnt necessarily improve max strength more otherwise everyone would be doing paused everything.

Yeah i dont like the idea of sl rdl as ur main lift. If u did, you should use heavy dumbbells and use one hand to hold onto something for balance. You cant let non important factors such as grip and balance get in the way of maximally inducing strength gains. I would either go with the db sl rdl holding onto something for balance or just use anothet exercise like reg rdl or reverse hyper.

I have no way of loading up dumbbells to match the maximal hamstring loading that SL-RDL gives me. The problem with regular RDL is it becomes more of a back exercise for me: my back rounds slightly at 285, and pretty badly at 315. With SL-RDL I was able to do my 175x5 set with no back rounding and without losing my balance. My hamstrings are loaded up much more. My gym has no reverse hyper machine, and I don't think I can get much out of using the ghetto/diy variation of reverse hyper.

If grip becomes a big enough problem, I will use straps. Another option is to do the right and left legs as separate exercises with SL-RDL instead of supersetting them, which will cut the grip volume in half.

The balance factor isn't really dependent on weight (I lost balance with 135, but I was able to do 175 without losing balance). Keep in mind this is only my second session with SL-RDL in a really long time. Presumably my balance will improve in future sessions, and better SL balance is good for Ultimate frisbee anyway.

Sorry for the rant. I will admit that the SL-RDL has its weaknesses and if you can suggest other alternatives I would be happy to consider them.
Title: Re: The Ultimate Frisbee Athlete
Post by: Merrick on January 10, 2016, 09:50:30 pm
Didn't know all that.  If that's the case, then yeah I guess you can go with SL-RDL.
Title: Re: The Ultimate Frisbee Athlete
Post by: LBSS on January 11, 2016, 08:54:55 am
what do you mean by rounding? heavy DLs pull your shoulders forward and that's not necessarily bad.
Title: Re: The Ultimate Frisbee Athlete
Post by: FP on January 11, 2016, 01:36:59 pm
what do you mean by rounding? heavy DLs pull your shoulders forward and that's not necessarily bad.
lower back rounding
Title: Re: The Ultimate Frisbee Athlete
Post by: FP on January 11, 2016, 08:37:15 pm
1/11
BW: 177.2 (started supping creatine again)
injury: low back perfect, slight adductor
calories: 1895 172g carbs (75g sugars), 82g fats, 125g protein (I might eat more)
workout supplements: 20g creatine, 250mg Alpha GPC, 250mg magnesium
SWDC:???

SVJ's:
set 1: 5@28"
set 2: 2@28", 3@29"
set 3: 4@29", 1@30"  :personal-record:
set 4: 3@29", 1@30", 1@30.5"  :personal-record:
set 5: 2@29", 1@30", 2@30.5"
set 6: 2@30", 2@30.5", 1@31"!!!!  :personal-record: :personal-record: :personal-record: started yelling after this one. not even intentionally, it just came out. just barely barely scraped the bottom of the target
set 7: all around 30"

low level plyos:
DL pogos: 3x10
tuck jumps: 3x10
alternating lunge skips: 3x10
SL pogos: 3x10 each leg

Depth jumps, 19" box: 3x5, hitting 23"-25"

kneeling 10lb plate tosses: 5x8

DL bounds: 3x4 feeling suuper awkward. I'll try to get a video of these up

SL: 1 submax -> 1 max bound -> 1 pogo : 3x8 (R,L)

Daily SI circuit:
-SI joint reset cycle x3
-Eccentric adductor raises 90secs x3

Superset x4:
--Bird Dog Plank x50secs each side
--Banded Clams x10 each side
--Glute Bridge 255,275,295,300 x10

craaaaazy PR. My quad strength is essentially the same since my last time doing SVJ, this PR def has to do with posterior chain shit and better core stability
Title: Re: The Ultimate Frisbee Athlete
Post by: Merrick on January 11, 2016, 09:07:51 pm
Nice!

What was your previous PR? 29"?

Also 20g creatine?  You don't need to do the "loading phase", just take 5g a day.

What are kneeling 10lb plate tosses?  Are you throwing plates around?!?!
Title: Re: The Ultimate Frisbee Athlete
Post by: FP on January 11, 2016, 09:17:07 pm
Nice!

What was your previous PR? 29"?

Also 20g creatine?  You don't need to do the "loading phase", just take 5g a day.

What are kneeling 10lb plate tosses?  Are you throwing plates around?!?!

Yeah, I hit 29" for the first time ~3 months ago. Ok, I'll take 5g from now on. I don't have a med ball so I just used a 10lb plate instead. These are the dynamic hip extensions that T0ddday posted about in LBSS journal.

edit: Apparently I hit 29" back in May. Damn, time really flies.
Title: Re: The Ultimate Frisbee Athlete
Post by: LBSS on January 11, 2016, 11:05:43 pm
Congrats, but I'm mostly boggled by the number of reps and that you PR'd so late. That's amazing.
Title: Re: The Ultimate Frisbee Athlete
Post by: Merrick on January 11, 2016, 11:15:39 pm
Congrats, but I'm mostly boggled by the number of reps and that you PR'd so late. That's amazing.

Probably the first few sets were not fully primed.  A lot of times when I do max effort jump sessions, I hit my best jumps about ~30 jumps in.  All 30 before that are max effort, but you're body really starts getting going as you keep doing the jumps over and over.

This is of course if you have good enough work capacity

Also Final Phenom,

Ahh I see, I'm assuming you do your plyo day on the football field or something.  I thought you were throwing 10lb plates around in the gym LOL
Title: Re: The Ultimate Frisbee Athlete
Post by: LBSS on January 12, 2016, 10:04:27 am
i wonder if my work capacity is just awful. i never get 30 jumps in because by that point performance has dropped off so much that it doesn't count as ME work anymore.
Title: Re: The Ultimate Frisbee Athlete
Post by: FP on January 12, 2016, 01:30:15 pm
i wonder if my work capacity is just awful. i never get 30 jumps in because by that point performance has dropped off so much that it doesn't count as ME work anymore.

Oh it's probably because I do take at least 10 seconds between each jump rep, sometimes even longer. Also I think the reason why I PR'd so late was because of changes in my technique. I have been doing way more ham and glute work than quad work so I'm thinkin my vert just needed all those reps for technique adjustment to a more p-chain dominant jump.
Title: Re: The Ultimate Frisbee Athlete
Post by: Merrick on January 12, 2016, 02:06:30 pm
You SHOULD be taking rest between max effort jumps lol..  Ideally around 45 seconds.  10 seconds is too short.
Title: Re: The Ultimate Frisbee Athlete
Post by: FP on January 12, 2016, 11:56:17 pm
1/12
BW: 173.6 PR
Injury: groin a little bit
SWDC: lots of .05's and a .04 which is good for me

Because of the bodyweight PR and the great SWDC time, decided to go for a SLRVJ PR

SLRVJ (R)- hit 27" once in the first set, after that couldn't even hit 26". reaaal bad  >:(

-Throwing for 45 minutes

Daily SI circuit:
-SI joint reset cycle x3
-Eccentric adductor raises 90secs x3

Superset x3:
--Bird Dog Plank x45-60secs each side
--Banded Clams x10 each side
--Glute Bridge 320, 340, 380 x10 I'm out of weights and these are still not too difficult

Clean pull:
135x5, 155x5,3
back felt funny right around the area where I have injured it 3 times, so I bailed on the rest of these and jump squats. I'm likely hyperextending it

Is there some kind of SLRVJ progression like the t0ddday method for DLRVJ or anything like cues I can use to work on SLRVJ technique? I'm thinking about doing only SLRVJ for the rest of this block.  I'll upload a vid of my jumps with my next post, my laptop is currently being uncooperative
Title: Re: The Ultimate Frisbee Athlete
Post by: FP on January 13, 2016, 11:53:49 pm
1/12
BW: 176.5 dunno what the fuck is going on
Injury: groin a little bit
SWDC: ??

35 mins freestyle swimming

Below parallel high bar squat: 245x5, 255x4x5, 265x5

Superset:
-DL concentric, SL eccentric calf raises: 185x3x10 (L,R)
-Chest press machine: 200 3x8

Paused SL-RDL: 135x5, 155x3x5 (L,R) This caused so much more CNS fatigue than squats..

Also did the usual SI rehab and glute activation circuit. Trying to figure out a diy way to add bands to glute bridges

http://www.youtube.com/watch?v=_RTXDUDKN2A

This was my second jump set from yesterday. Jumps at 0:12, 0:28, 0:45, 1:02, 1:17. What should I do???
Title: Re: The Ultimate Frisbee Athlete
Post by: Merrick on January 14, 2016, 12:36:48 am
Your SL jumps:

1) Rest between jumps more as mentioned before.  You don't need the recommended 45 seconds as I don't like it neither because you start thinking too much, don't stay warm, etc... but AT LEAST 25~30 seconds.

2) You running in for nothing.  You're decelerating at the end pretty bad and that pretty much negates all the steps before it. 

3) Whether it's weak hamstrings or weak quads or weak ankles or whatever, you are collapsing in the plant at the knee (most likely weak hams).  IMO you will only be reinforcing negative movement patterns this way if you keep doing them.  I'm sure you're not feeling the jumps in your glutes right?

4) IMO the solution lies in the same method as double leg jumps.  Start with a shorter approach.  Do a 3 step jump.  At first, do not worry so much about getting as high as possible, because you need to develop the rhythm to accelerate on each step.  Go slow- fast- faster.  Keep practicing those 3 steps.  That'll set up the penultimate step properly where you ae ACCELERATING into the plant unlike you are doing now.

SLOW- FAST - FASTER / rest ~30 seconds between jumps.  With the amount you currently rest, you're jumping in a fatigued state and increasing the chances of collapsing at the knee.

Once you get those 3 steps down in a smooth fashion where you are accelerating with each step and don't have to think about it, you can start adding in steps.  Just add 1 step at a time (basically t0dddays method), only adding steps if you are capable.  Eventually you might be using a 5 step running approach, or a 10 step, but everyone has a different ideal amount.  No one will eventually end up using 30 steps or anything like that lol so don't stress it if you aren't getting higher from adding steps once you get to 5+ steps.

ALSO: what is that?  some homemade vertec?  in your backyard?  on grass?  Im jealous
Title: Re: The Ultimate Frisbee Athlete
Post by: FP on January 14, 2016, 12:48:35 am
Your SL jumps:

1) Rest between jumps more as mentioned before.  You don't need the recommended 45 seconds as I don't like it neither because you start thinking too much, don't stay warm, etc... but AT LEAST 25~30 seconds.

2) You running in for nothing.  You're decelerating at the end pretty bad and that pretty much negates all the steps before it. 

3) Whether it's weak hamstrings or weak quads or weak ankles or whatever, you are collapsing in the plant at the knee (most likely weak hams).  IMO you will only be reinforcing negative movement patterns this way if you keep doing them.  I'm sure you're not feeling the jumps in your glutes right?

4) IMO the solution lies in the same method as double leg jumps.  Start with a shorter approach.  Do a 3 step jump.  At first, do not worry so much about getting as high as possible, because you need to develop the rhythm to accelerate on each step.  Go slow- fast- faster.  Keep practicing those 3 steps.  That'll set up the penultimate step properly where you ae ACCELERATING into the plant unlike you are doing now.

SLOW- FAST - FASTER / rest ~30 seconds between jumps.  With the amount you currently rest, you're jumping in a fatigued state and increasing the chances of collapsing at the knee.

Once you get those 3 steps down in a smooth fashion where you are accelerating with each step and don't have to think about it, you can start adding in steps.  Just add 1 step at a time (basically t0dddays method), only adding steps if you are capable.  Eventually you might be using a 5 step running approach, or a 10 step, but everyone has a different ideal amount.  No one will eventually end up using 30 steps or anything like that lol so don't stress it if you aren't getting higher from adding steps once you get to 5+ steps.

I'll definitely rest more, I hadn't read your earlier post when I did these jumps. No I'm not really feeling the jumps in the glutes. Incidentally, I hit my previous PR by doing SL hip thrusts between SLRVJ sets, which probably means there's an activation problem there.

I'll focus on getting the 3-step approach down and strengthening the hams.

Yeah, pretty much a super basic homemade vertec in my backyard lol. I can adjust it from 20"-50"
Title: Re: The Ultimate Frisbee Athlete
Post by: Merrick on January 14, 2016, 01:31:56 am
Your SL jumps:

1) Rest between jumps more as mentioned before.  You don't need the recommended 45 seconds as I don't like it neither because you start thinking too much, don't stay warm, etc... but AT LEAST 25~30 seconds.

2) You running in for nothing.  You're decelerating at the end pretty bad and that pretty much negates all the steps before it. 

3) Whether it's weak hamstrings or weak quads or weak ankles or whatever, you are collapsing in the plant at the knee (most likely weak hams).  IMO you will only be reinforcing negative movement patterns this way if you keep doing them.  I'm sure you're not feeling the jumps in your glutes right?

4) IMO the solution lies in the same method as double leg jumps.  Start with a shorter approach.  Do a 3 step jump.  At first, do not worry so much about getting as high as possible, because you need to develop the rhythm to accelerate on each step.  Go slow- fast- faster.  Keep practicing those 3 steps.  That'll set up the penultimate step properly where you ae ACCELERATING into the plant unlike you are doing now.

SLOW- FAST - FASTER / rest ~30 seconds between jumps.  With the amount you currently rest, you're jumping in a fatigued state and increasing the chances of collapsing at the knee.

Once you get those 3 steps down in a smooth fashion where you are accelerating with each step and don't have to think about it, you can start adding in steps.  Just add 1 step at a time (basically t0dddays method), only adding steps if you are capable.  Eventually you might be using a 5 step running approach, or a 10 step, but everyone has a different ideal amount.  No one will eventually end up using 30 steps or anything like that lol so don't stress it if you aren't getting higher from adding steps once you get to 5+ steps.

I'll definitely rest more, I hadn't read your earlier post when I did these jumps. No I'm not really feeling the jumps in the glutes. Incidentally, I hit my previous PR by doing SL hip thrusts between SLRVJ sets, which probably means there's an activation problem there.

I'll focus on getting the 3-step approach down and strengthening the hams.

Yeah, pretty much a super basic homemade vertec in my backyard lol. I can adjust it from 20"-50"

Also, SL bounds are golden for SL jumps so when you do them remember to adjust the intensity so that you are feeling the glutes/hams do work and progressive from there, instead of just collapsing at the knee and using your quads lol

If you're having trouble collapsing at the knee, sl-rdl's won't be enough for the hams.  You need some plyo that trains them specifically for that issue.  Primetimes (stiff legged sl bounds/ alternating legs - LRLRLRLR) are great and can be used as a progression/preparation before regular sl bounds
Title: Re: The Ultimate Frisbee Athlete
Post by: LBSS on January 14, 2016, 10:03:07 am
just want to second what merrick said about working outward from a shorter approach, and focusing on accelerating into the plant.
Title: Re: The Ultimate Frisbee Athlete
Post by: FP on January 14, 2016, 10:23:51 pm
1/14
BW:176
injury:groin a bit

45 mins tennis

Around 50 SL-RVJ's, all with the 3-step approach, focusing on acceleration. Hit 27" a few times around jumps 10-15. Starting at the same place and not having to shuffle feet to adjust my position helped a lot. Some problems:
1. Still jumping with knee bent. If I focus on keeping my leg pretty straight and only using hip extension, I jump a lot lower.
2. Is there such a thing as "hip collapse"? I notice on the final step one side of my hips tends to drop. Is this supposed to happen, or are my hips supposed to be parallel to the ground?
3. I'm not sure how this is going to carry over to ultimate. The only time I wouldn't be able to do a DLRVJ when going up for a disc is out of a full sprint. I would need to use SLRVJ because of the shorter GCT it provides. But would I even be able to learn to do a moderately high SLRVJ out of a sprint??

Depth Jumps: 18"box 4x5: hitting 26" on a few, which is new. Possibly due to longer GCT?

Primetimes: 4x20 (L,R): focused on keeping leg as straight as possible

DL bounds: 2x8, I'll really try to get a video out, it was dark when I did these

SI resets x3, adductor raises x90secsx3, stretching
Title: Re: The Ultimate Frisbee Athlete
Post by: Merrick on January 15, 2016, 12:27:32 am

1. Still jumping with knee bent. If I focus on keeping my leg pretty straight and only using hip extension, I jump a lot lower.


Don't FOCUS on keeping leg straight.  In a SLRVJ, it should happen to the best of its abilities as possible.  Don't think about it.  If you're strong enough to absorb all the impact, you body will keep as straight of a leg that will be best for you.  No jump is going to be 100% straight though.  You're thinking of a lot of stuff if you're trying to use only hips and stuff.  Don't think.  Just jump.  Only thing to consciously focus on is the acceleration 1-2-3.  Everything else will fix itself to the best of your body's abilities.

2. Is there such a thing as "hip collapse"? I notice on the final step one side of my hips tends to drop. Is this supposed to happen, or are my hips supposed to be parallel to the ground?

No point in worrying about this.  If it's optimal for you, it'll happen.  If not, then same thing as above.  Just focus on acceleration and use other exercises to correct what's holding you back in the SLRVJ.  You don't fix it in the jump itself.  The jump itself is making mistakes due to specific strength factors that you fix with exercises that specifically address that issue.  For example, getting good at primetimes then sl bounds, really loading up the hips will fix pretty much everything you said.

3. I'm not sure how this is going to carry over to ultimate. The only time I wouldn't be able to do a DLRVJ when going up for a disc is out of a full sprint. I would need to use SLRVJ because of the shorter GCT it provides. But would I even be able to learn to do a moderately high SLRVJ out of a sprint??

IDK anything about ultimate frisbee so I can't comment.  No one can really absorb the speed of a top-speed sprint and jump maximally.  I imagine you'll do what basketball players do on the fast break.  Sprint, quick deceleration, re-accelerate into a SLRVJ dunk/block.

Primetimes: 4x20 (L,R): focused on keeping leg as straight as possible

I don't like the idea of doing these AFTER depth jumps.  You're doing a quad dominant exercise and firing up that movement pattern/muscles and then trying to do a difficult exercise such as primetimes where if your knee collapses it negates most of the benefits of the exercises because you aren't loading up the glutes.  Doing these with primed quads from the depth jumps is only going to make the quads want to contribute more.

I recommend doing hip dominant stuff before quad dominant stuff.  You can do all the hip dominant stuff you want, and then do depth jumps and still do them with optimal firing patterns.  Doing quad dominant stuff will have a larger post-exercise impact on firing patterns IMO.

Primetimes also are not that taxing so you won't be tired when it comes to depth jumps.

I recommend doing some glute activation + sprints before doing primetimes. 

Also, again as mentioned before, don't think TOO much about keeping a straight as a leg as possible.  The knee should never really be completely locked.  It will be VERY MINORLY bent but it's about initiating all movement from the hips.  Flexing the hips up explosively, then extending them down explosively.  Did you feel it in the glutes when doing these?  If not, make sure to adjust the intensity so you are getting the proper benefits. For example, don't use a running start until you master it without a running start
Title: Re: The Ultimate Frisbee Athlete
Post by: LBSS on January 15, 2016, 09:04:22 am
i agree with merrick again, only thing i'll add is about ultimate: of course improving SLRVJ will help. skying for a catch or D (and always catch your Ds, of course) is always going to be quicker and easier off one leg, and if you can improve your efficiency at getting up off one it can only help. it's weird to even think about DLRVJ to high-point a disc in a game, outside of a "500" situation on a huck where everyone is slowing down into a clump. that happens, of course, and you're tall so i imagine people go to you deep on the regular, but much more often you're going to be trying to sky one on one, or on a swing that gets away from the throw, or something like that.

also, this is voodoo that i have no scientific basis for so take it with a grain of salt, but improving your SLRVJ will also improve your layouts, which of course are basically always SL because they are almost by definition done out of a full sprint.

if i ever go back to ultimate, i'd switch away from focusing on DLRVJ toward sprints and bounds, agility, and SLRVJ, in that order.
Title: Re: The Ultimate Frisbee Athlete
Post by: FP on January 15, 2016, 06:44:16 pm
You don't fix it in the jump itself.  The jump itself is making mistakes due to specific strength factors that you fix with exercises that specifically address that issue.  For example, getting good at primetimes then sl bounds, really loading up the hips will fix pretty much everything you said.

I understand this, I'm just trying to figure out exactly what I need to work on to fix these issues, and to what extent knee and hip collapse are problematic. I only did a few jumps with no knee bend, to see what would happen. 95% of the jumps I did what felt natural.


I recommend doing hip dominant stuff before quad dominant stuff.  You can do all the hip dominant stuff you want, and then do depth jumps and still do them with optimal firing patterns.  Doing quad dominant stuff will have a larger post-exercise impact on firing patterns IMO.

I recommend doing some glute activation + sprints before doing primetimes. 

Also, again as mentioned before, don't think TOO much about keeping a straight as a leg as possible.  The knee should never really be completely locked.  It will be VERY MINORLY bent but it's about initiating all movement from the hips.  Flexing the hips up explosively, then extending them down explosively.  Did you feel it in the glutes when doing these?  If not, make sure to adjust the intensity so you are getting the proper benefits. For example, don't use a running start until you master it without a running start

I see your point about doing glute-dominant stuff before quad-dominant.

I'll do glute activation before primetimes, but what do you think about doing glute activation before SLRVJ's? I know it will help me jump higher in the short term, but I'm not sure if it will carry over to regular SLRVJ's done without prior glute activation.

I did feel the primetimes in the glutes, although not as much as I would have liked. I didn't do any of these with a running start.

i agree with merrick again, only thing i'll add is about ultimate: of course improving SLRVJ will help. skying for a catch or D (and always catch your Ds, of course) is always going to be quicker and easier off one leg, and if you can improve your efficiency at getting up off one it can only help. it's weird to even think about DLRVJ to high-point a disc in a game, outside of a "500" situation on a huck where everyone is slowing down into a clump. that happens, of course, and you're tall so i imagine people go to you deep on the regular, but much more often you're going to be trying to sky one on one, or on a swing that gets away from the throw, or something like that.

also, this is voodoo that i have no scientific basis for so take it with a grain of salt, but improving your SLRVJ will also improve your layouts, which of course are basically always SL because they are almost by definition done out of a full sprint.

if i ever go back to ultimate, i'd switch away from focusing on DLRVJ toward sprints and bounds, agility, and SLRVJ, in that order.

For me, getting a DLRVJ off in stride is easier and more guaranteed than an SLRVJ. I have a history of being really uncoordinated when it comes to the SLRVJ: I get the stride lengths/speeds mixed up, and I either end up putting out a 20" SLRVJ which is generally not good for anything or unexpectedly having to jump off my off-leg or out of an awkward position.

Also, I think bounding probably has a crazy carryover to layouts.. Both movements are heavily reliant on tendon stiffness and they both have a focus on horizontal movement.

I'm using my offseason to lift so I can do more Ultimate specific work during the season. I wish I could focus my efforts on sprints, but it's just not possible with my groin. I dunno about agility.. IMO ladder work is not specific enough to have a great carryover to ultimate. Also, I would add aerobic endurance as one of the first important things in my training list.

1/15
BW: 176.6
injury: groin a bit

SIJ resetsx3, eccentric adductor raises x90sx3: If I do SIJ resets a certain way, my groin pain disappears completely for some time

22 minutes at 8:00 mile pace. 2.75 miles

dynamic pull throughs: worked up to 180x8 (8 total sets)

hang power clean: 135x5, 145x5, 155x3, 165x3(losing form), 145x5x3

jump squats: 45x5, 95x5x5
Title: Re: The Ultimate Frisbee Athlete
Post by: Merrick on January 15, 2016, 08:26:35 pm
I see your point about doing glute-dominant stuff before quad-dominant.

I'll do glute activation before primetimes, but what do you think about doing glute activation before SLRVJ's? I know it will help me jump higher in the short term, but I'm not sure if it will carry over to regular SLRVJ's done without prior glute activation.


If glute activation stuff helps you with ANY exercise, do them.  If they help you use more glutes in your SLRVJ, think of it as practicing a more proper movement efficiency of the SLRVJ, and teaching your body what the movement should be and to utilize it better.  As you keep doing them with better glute activation, and getting better at other stuff like primetimes and sl bounds, the carryover will come faster and eventually you won't really need to do glute activation stuff before SLRVJ.  It will already be ready to go and ingrained.

Any prep exercise you do that helps you perform better with better firing patterns, ALWAYS do it.  It's only hurtful NOT to do them.


Also, what's the cause of your groin pain?  It just hurts from sprinting?

FWIW, in my experience when I was doing sprints, my groin would cramp and hurt like crazy too.  Just doing some hip flexor strengthening exercises helped very quickly.  Also helps speed and SLRVJ so might be worth your time to do some HF work 2x a week. 
Title: Re: The Ultimate Frisbee Athlete
Post by: FP on January 15, 2016, 09:04:39 pm

Also, what's the cause of your groin pain?  It just hurts from sprinting?

FWIW, in my experience when I was doing sprints, my groin would cramp and hurt like crazy too.  Just doing some hip flexor strengthening exercises helped very quickly.  Also helps speed and SLRVJ so might be worth your time to do some HF work 2x a week.

My groin pain was diagnosed as tendinitis. I have slight pain during flexion+adduction. Sprinting is the worst, but I also get pain when changing direction (dot drill, skater hops), BSS, SL hip thrusts.

I think my left pelvic bone is tilted in a way that is constantly pulling on the adductor longus or brevis, causing irritation. My full flexion ROM is also limited on my left leg. One of the exercises I do involves putting the femur in full flexion, and then trying to do an isometric extension against an external force. If I play around with the force I use , the rotation of the femur, and the tilt of the hips, my groin pain sometimes completely disappears for some time, and i am able to get full flexion at the hip.

I would like to strengthen the hip flexors as well, but I don't know a good exercise to do it. There's that Iso hold that Kelly Baggett recommends, but that is so unspecific to sprinting and jumping IMO.. It trains the hip flexors isometrically, at the end range of motion and with low stress over an extended period of time, which likely promotes slow twitch fiber growth rather than the IIA fibers that would be used for jumping and sprinting. I tried doing my own SL dynamic variation by attaching weight to my knee with a chain and forcefully flexing at the hip, but it didn't work well. Do you have any suggestions for exercises?
Title: Re: The Ultimate Frisbee Athlete
Post by: Merrick on January 15, 2016, 09:35:40 pm
I dont like his 20 sec iso hold at the top neither but his other exercise where you just do weighted standing knee raises and hold the top for 2-3 seconds ifor 8-10 reps is what worked for me in the past to conpletely rid my groin pain during sprinting. These exercises are not necessarily slow twitch. If youre using proper intensity to be challenging for 20-30 seconds, its still max strength and not endurance. You dont call 30 sec weighted planks slow twitch do you just cause theyre an iso? If bodyweight is too easy, just add weight to the iso hold for hip flexors.

Hanging or captains chair knee/leg raises work well too focusing on getting the thigh above parallel. If ur gym has cable machines with an attachment that can be hooked onto ur foot, u can do cable knee drives. Look em up on youtube.
Title: Re: The Ultimate Frisbee Athlete
Post by: FP on January 16, 2016, 06:49:39 pm
I dont like his 20 sec iso hold at the top neither but his other exercise where you just do weighted standing knee raises and hold the top for 2-3 seconds ifor 8-10 reps is what worked for me in the past to conpletely rid my groin pain during sprinting. These exercises are not necessarily slow twitch. If youre using proper intensity to be challenging for 20-30 seconds, its still max strength and not endurance. You dont call 30 sec weighted planks slow twitch do you just cause theyre an iso? If bodyweight is too easy, just add weight to the iso hold for hip flexors.

Hanging or captains chair knee/leg raises work well too focusing on getting the thigh above parallel. If ur gym has cable machines with an attachment that can be hooked onto ur foot, u can do cable knee drives. Look em up on youtube.

Yeah I'll add in some hip flexor stuff on my dynamic weight room day. I'll try out everything and see what I like best.

If youre using proper intensity to be challenging for 20-30 seconds, its still max strength and not endurance. You dont call 30 sec weighted planks slow twitch do you just cause theyre an iso?

These next few paragraphs are overly theoretical, i'm probably wrong about everything.

I honestly am not so sure i agree with you about this. 30 seconds is a long time. I have never done weighted planks where i collapsed under 25 seconds, but if I tried to do a weighted plank where I collapsed at 10 seconds, the weight would probably be A LOT higher than a plank where I collapsed at 25 seconds. That's the sort of exercise i could see as max strength. But it's really difficult to load up a plank to that extent without the plates sliding off each other.

I think iso's are even worse for max strength because the same fibers are being trained. In a concentric or eccentric movement, the joint angle changes, which means that different clusters of muscle fibers are being trained. At the top of a squat, there might be more lower quadricep activation, at the bottom of a squat there might be more upper quad fibers activated or whatever. But in an iso movement, the joint angle doesn't change, so the same fibers are being trained, IMO this leads more towards slow twitch.

Anyway this discussion is more about IIB(X) fibers, which have few mitochondria, fire fast, and recover very slowly. These types of fibers are used at high intensity power output. I think the type of muscle fibers that would be most beneficial for hip flexors would be IIA, because they are best adapted for fast, repetitive, low intensity movement, which is the way I see the swing phase in running. Apparently bodybuilders have a high amount of these fibers. Almost all the information from this last paragraph is from Supertraining by Verk.

So, IMO, for hip flexors iso's would be ok, but i dunno about other muscles.

1/16
BW:176

20 min jog

SL-RDL (L,R): 135x5, 155x4,5 (failed one on the left leg..what the fuck), 135x5, 155x5

DL con, SL ecc calf raises (2 min breaks): 135x5, 225x5x2, 205x5x2

Squat (3min breaks): 245x5, 265x4x5, 275x5, 285x5
5RM PR, 5x5 PR

Eccentric adductor raises: 90secsx3,
Si reset circuit: x3
Title: Re: The Ultimate Frisbee Athlete
Post by: Merrick on January 16, 2016, 08:56:17 pm
I agree iso's are not the greatest way of training of course, but some such as planks and iso hip flexor holds can help a lot.  The idea of holding the hip flexors at the top is because that is the range of motion that is weak in most people and from my personal experience, it helped a lot.  But yeah, training the entire range of motion is better so that's why IMO the 8-10 rep hip flexion with 3 sec hold up top works really well.  You train the entire motion while emphasizing the top with longer time under tension.

Is 30 seconds THAT long?  Any longer and I wouldn't like it but a set of ~8-10 squats or so takes about 30 seconds.  And holding the iso in a weak position can be beneficial.  ISO's are never the primary way to go, but they can address weak points in certain movements/muscles and the top of the hip flexion above parallel that Kelly likes to emphasize is something from my experience is true. 

I don't like loaded planks neither but many have used it to great success.  The loading is obviously cumbersome, but again it's not the case of what you said where different fibers are firing.  It's about maximally hitting a specific spot.  Loaded planks make the low abs fire really hard to stay in neutral and that part of the ab is after all, the area we want to hit since pelvic control is what we are after.

Again, not saying ISO's are magic and I myself don't use them except for on hip flexors, but for addressing specific weak points, they can be useful. 

Also, another reason why the standing unilateral hip flexion exercise works well IMO is because it also fires the support legs glute.  Basically teaches your body to get in that position with proper firing patterns.  Glutes extending hips while swing leg provides powerful swing.  Also benefits by stretching the support legs hip flexor.  Kills many birds with 1 stone for an assistance exercise.
Title: Re: The Ultimate Frisbee Athlete
Post by: FP on January 17, 2016, 11:41:15 pm
1/16 (continued)

shuttles (2 minute breaks): 6 shuttles, 36-38 seconds each: testing new cleats out

1/17
BW: 175!
Injury: groin a little, lateral lower leg muscle (I rolled my ankle around this area a year ago - heavy calf raises+shuttles is too much)

Primetimes: 2 sets each leg

DL bounds: 2 sets

Alternating bounds: 1 set, felt a sharp pull around medial hamstring tendon during second set. Kind of scared me, bailed on the rest of the workout. It's too dark to see on the camera, so I didn't include it

http://www.youtube.com/watch?v=UGf2I0M2kMs
I see a lot of knee bend on the left leg primetimes.. Also the movement looks a lot different when comparing the two legs for some reason

+6 hours

sweet spot endurance training
-2.7 miles in 20:49 (goal: 21:00)
-10 minute rest
-2.7 miles in 20:42 (goal:21:00)
Title: Re: The Ultimate Frisbee Athlete
Post by: Merrick on January 18, 2016, 12:51:12 am
Why are you doing those?  Primetimes are alternating leg... LRLRLRLR.  Stiff legged single leg bounding continuously on the same leg (LLLLL or RRRRR) is very intense and you are not at that level yet.  Master primetimes slow, then master them with more speed, until you master them with a running approach that's fairly fast THEN you can try continuously doing them on the same leg. 

You are collapsing at the knee.  Recording videos is always good, but with these exercises it's very easy to 90% tell by yourself with accuracy if you're benefiting from them -> by noticing if you are feeling the glutes do the work.  If you are not feeling them in the glutes, it's fairly accurate to say you are collapsing at the knee and turning them into a knee extension exercise. 

Most people don't even get to stiff legged LLLLL or RRRR bounds.  Primetimes (LRLRLR) is sufficient for many to get their hamstrings ready and do proper sl bounds and then just progress the sl bounds to progress their sl jumps/sprints. 
Title: Re: The Ultimate Frisbee Athlete
Post by: FP on January 18, 2016, 01:16:13 am
Why are you doing those?  Primetimes are alternating leg... LRLRLRLR.  Stiff legged single leg bounding continuously on the same leg (LLLLL or RRRRR) is very intense and you are not at that level yet.  Master primetimes slow, then master them with more speed, until you master them with a running approach that's fairly fast THEN you can try continuously doing them on the same leg. 

You are collapsing at the knee.  Recording videos is always good, but with these exercises it's very easy to 90% tell by yourself with accuracy if you're benefiting from them -> by noticing if you are feeling the glutes do the work.  If you are not feeling them in the glutes, it's fairly accurate to say you are collapsing at the knee and turning them into a knee extension exercise. 

Most people don't even get to stiff legged LLLLL or RRRR bounds.  Primetimes (LRLRLR) is sufficient for many to get their hamstrings ready and do proper sl bounds and then just progress the sl bounds to progress their sl jumps/sprints.

Wooooooow. I had no idea that I was supposed to do alternating legs. I did them like this last time too. No wonder my hamstring is fucked up. Shit.
I thought these weren't as high intensity because I was getting very little distance with them.
:uhhhfacepalm: :uhhhfacepalm: :uhhhfacepalm:
edit: looked over earlier posts and saw that you indeed wrote alternating legs..My bad. Should have read a little more carefully.
Title: Re: The Ultimate Frisbee Athlete
Post by: Merrick on January 18, 2016, 02:20:25 am
Why are you doing those?  Primetimes are alternating leg... LRLRLRLR.  Stiff legged single leg bounding continuously on the same leg (LLLLL or RRRRR) is very intense and you are not at that level yet.  Master primetimes slow, then master them with more speed, until you master them with a running approach that's fairly fast THEN you can try continuously doing them on the same leg. 

You are collapsing at the knee.  Recording videos is always good, but with these exercises it's very easy to 90% tell by yourself with accuracy if you're benefiting from them -> by noticing if you are feeling the glutes do the work.  If you are not feeling them in the glutes, it's fairly accurate to say you are collapsing at the knee and turning them into a knee extension exercise. 

Most people don't even get to stiff legged LLLLL or RRRR bounds.  Primetimes (LRLRLR) is sufficient for many to get their hamstrings ready and do proper sl bounds and then just progress the sl bounds to progress their sl jumps/sprints.

Wooooooow. I had no idea that I was supposed to do alternating legs. I did them like this last time too. No wonder my hamstring is fucked up. Shit.
I thought these weren't as high intensity because I was getting very little distance with them.
:uhhhfacepalm: :uhhhfacepalm: :uhhhfacepalm:
edit: looked over earlier posts and saw that you indeed wrote alternating legs..My bad. Should have read a little more carefully.

Haha yeah, you're getting little distance with them BECAUSE they are too high intensity for you right now.  They are for most people.  That shit is freakin hard.

I see them as similar to high depth drops.  Seems un-intense, and you can do them forever and stuff.  But after a couple sessions, your joints/body start paying for it.

Get a video of your primetimes next time
Title: Re: The Ultimate Frisbee Athlete
Post by: FP on January 18, 2016, 06:17:00 pm
1/18
BW:176.2
injury: groin slightly worse than usual, ankle pain during inversion

SI resets, eccentric adductor raises, quad stretch, hip flexor stretch x3 superset: groin pain completely disappeared after set 1

mid-thigh hang power cleans: 135x5, 145x5x2

mid thigh hang power pulls: 145x6x3

dynamic pull throughs: 150 5x8

jump squats: 135 5x5

gonna do some hip flexor work later today, no bands in gym

Mild groin pain returned right after workout.. I must have improper mechanics that are pulling my left pelvic bone out of alignment. scheduled an appointment for wednesday, hopefully this new guy can actually tell me something new and not recommend me stretching and planks
Title: Re: The Ultimate Frisbee Athlete
Post by: FP on January 19, 2016, 08:39:09 pm
1/18 (cont.)

>90degree banded hip flexor iso: 3x30secs each leg

30 minutes 3-step SLRVJ. Only managed to hit 27" twice, and strangely enough it was after I moved my initial starting position about 3 feet back from when I previously did these. My hip is collapsing a lot. I'm pretty sure by unstable SI joint has something to do with my very poor SLRVJ performance.

2x 20m sprint, some SL hip thrusts between jumps

1/19
weight: 178  :( really have to diet more seriously

wake-up MEBM squat: 225x5, 225x20

+6 hours

SI resets x3

parallel squat (3RM attempt):
215x5, 235x3, 245x3, 265x3, 280x3, 290x3, 300x3, 305x3, 310x3?  :personal-record:

So 305x3 was pretty easy, but I took a bit of a stumble on the last rep of 310.. I lifted the weight up all the way but I dunno if it counts..
Also, I took maybe a 5 second break between reps 2 and 3. Regardless, 305x3 is still a PR! Cranked my back a little so I couldn't do the rest of the workout..

Chest press: 200 2x8, 210x6

Title: Re: The Ultimate Frisbee Athlete
Post by: FP on January 20, 2016, 11:35:51 pm
1/19(cont)

tried that workout that t0ddday recommended vag, replaced most of the exercises to avoid back problems. Rest intervals averaged 1 minute: SL hip thrusts (L,R), pullups, banded hip flexor iso's (L,R), OHP, BSS (L,R), BP, overhead tricep extension. Afterwards did an additional circuit with: Planks, side planks (L,R), Palloff press (L,R). total time ~80 minutes

15 minutes stretching

1/20
BW:177.2

Doctor told me to get an MRI. I shelled out $30 and around 2 hours driving around for this shit.

Unfortunately I left the camera on last time i used it and it was out of battery when I started my plyo's.

Alt. primetimes (2 min rests): 8x65m, is this supposed to just feel like running with straight legs?
10 min rest
DL bounds (3 min rest): 4x40m
10 min rest
Alt. bounds (3 min rest): 4x65m, technique suuucks.

+6 hours

SLRVJ: Went down to basketball court, I couldn't do these on grass because it's snowing. Sweeped the court. Did about 20 jumps. Last 2 jumps i hit 27", and then i ended up slipping and falling on my ass. Don't jump in the snow.

Drove home

kneeling 10lb plate tosses: 3x3

standing 10lb plate tosses: 5x3

SL- SVJ: (R)3x5, (L)3x5

18" Depth jumps: 5x3, hitting <25"
Title: Re: The Ultimate Frisbee Athlete
Post by: Merrick on January 20, 2016, 11:53:03 pm
Primetimes:

Make sure you are starting from a dead stop.  No running in AT ALL.  Start from a standstill. 

At first, each ground contact will make you barely move.  As you keep going, each bound should start taking you farther/higher and farther/higher until you reach your max potential.

You should feel the glutes working.  If the glutes are not working, it most likely means the hamstrings are too weak and your collapsing at the knee.  It may not seem like it at all in real life, but in a slow mo video you'll see it.  A small degree of knee flexion turns the movement quad dominant.

If you can't get to your glutes from the beginning progression, doing certain stuff prior to primetimes to potentiate it is ideal.  Sprints work well.  Make sure throughout the primetimes, you are engaging your low abs hard, to keep pelvic position neutral
Title: Re: The Ultimate Frisbee Athlete
Post by: FP on January 21, 2016, 12:06:29 am
Primetimes:

Make sure you are starting from a dead stop.  No running in AT ALL.  Start from a standstill. 

At first, each ground contact will make you barely move.  As you keep going, each bound should start taking you farther/higher and farther/higher until you reach your max potential.

You should feel the glutes working.  If the glutes are not working, it most likely means the hamstrings are too weak and your collapsing at the knee.  It may not seem like it at all in real life, but in a slow mo video you'll see it.  A small degree of knee flexion turns the movement quad dominant.

If you can't get to your glutes from the beginning progression, doing certain stuff prior to primetimes to potentiate it is ideal.  Sprints work well.  Make sure throughout the primetimes, you are engaging your low abs hard, to keep pelvic position neutral

I start my primetimes from a dead stop. I can feel the glutes firing but during the end of the stance phase (the end of the concentric contraction of the glutes), not really during the initial ground contact. I'm getting pretty far on each step, but not very high at all. I have the same issue with my Alt. bounds. I'll do some sprints to potentiate the movement next time. I am not sure if I am keeping the pelvis neutral, but i'll focus on that. With alt.bounds though, my pelvis is definitely not neutral, should I be focusing on keeping it neutral during alt. bounds too?
Title: Re: The Ultimate Frisbee Athlete
Post by: Merrick on January 21, 2016, 12:21:12 am
Ideally you want your pelvis to be neutral on everything IMO.  Especially hip dominant stuff as keeping it neutral will help you perform movements glute dominantly. 

If you are feeling your glutes on the primetimes then that's good.  Still use sprints as a warm up/potentiation tool prior to primetimes.  That way you don't waste time and energy by adding another exercise, since you gotta do SOMETHING to warm up prior to primetimes anyways.

If you feel like your primetimes are good, start increasing intensity by gradually increasing the speed of the running approach as you are capable.  Start with just a 2 step start.  Pretty soon you should be able to do them close to high speed.  Then you can use these primetimes as a potentiation/warm up exercise prior to doing regular sl bounds.  They will have your hamstrings ready for the more intense sl bounding
Title: Re: The Ultimate Frisbee Athlete
Post by: FP on January 22, 2016, 12:37:36 am
1/21
BW: 177.2
Injury: Right shoulder injury when lifting arm over head, slight shin splint in right leg.. But woke up with no groin pain!! YES

Morning MEBM: 225x20. Felt easy, good depth. I'm gonna try 235 next time

3-step SLRVJ with left leg+left arm: ~30 minutes. Hit 24" once, which I was pretty happy with considering my first jump was like 18"

+6 hours

Dynamic pull-through: 150x4x8

Hang power clean: 125x5, 135x5, 145x5, 155x2, failed rep 3, 135x5. Dammit. I don't know why these aren't improving.

KB swings: 45lbs x 35, 30, 30, 35, 40

Chest Press (higher ROM): 170x8x2, 180x8, 170x6

all squat racks occupied, skipped jump squats

+3 hours

sweet spot endurance training
-2.7 miles in 19:37 (goal: 20:00): 7:15 mile pace
-10 minute rest
-2.7 miles in 20:49 (goal:20:00): 7:42 mile pace

right shin feels wrecked.. gotta take it easy in that area for a few days

Title: Re: The Ultimate Frisbee Athlete
Post by: LBSS on January 22, 2016, 09:17:40 am
meant to say in my thread but yeah i like pull-throughs, too. good for high volume.
Title: Re: The Ultimate Frisbee Athlete
Post by: FP on January 22, 2016, 09:57:25 pm
1/22
BW:176.8
injury: left ITB a little, shoulder a little

morning MEBM: 235x20, haaard. long pauses at the end.

+6 hours

Deadlifts (3 minute rests): 4x6 245

+1 hour

Squat: 290x3, 300x2, 312.5x1x5, 317.5x1

http://www.youtube.com/watch?v=EIb7PdRPXHM

I didn't hype myself for these, 317.5 was not too difficult. I'm going to focus on depth+drop jumps tomorrow, take a rest day sunday (Maybe do a little volume or SL jumps if the snow is not too bad), and try to hit my 1RM Monday. Is there some kind of protocol for 1RM? I'm just planning to drink a lot of caffeine (which I normally don't drink at all), try to hype myself up as much as I can pre-lift. I'm expecting 1RM to be anywhere from 330-340.

After I get 1RM i'm probably gonna stop squatting and get my DL up to scratch. My back is so fucking weak and it's super important for Ultimate.
Title: Re: The Ultimate Frisbee Athlete
Post by: Leonel on January 22, 2016, 10:55:09 pm
You look very skinny in that video.
Title: Re: The Ultimate Frisbee Athlete
Post by: FP on January 22, 2016, 11:13:44 pm
You look very skinny in that video.

I am very skinny, lol. I'm 29.5" above the belly button, 176lbs at 6'4". Never really agreed with the popular trend of being big = good looking, being thin and shredded is more attractive IMO

Also the angle of the camera and the compression from the belt makes me look even thinner
Title: Re: The Ultimate Frisbee Athlete
Post by: Leonel on January 23, 2016, 12:26:56 am
Yeah fuck beauty standards it's just about being comfortable in your own skin. I'm 6' and 205lbs I don't look too big though either still gotta cut down some weight.
Title: Re: The Ultimate Frisbee Athlete
Post by: Merrick on January 23, 2016, 12:35:33 am
Being big, small, buff, ripped, skinny fat, lean, shredded, thin, whatever.  Any body type is attractive if that's the body YOU want.  One isn't better than the other.  Bro's who go to the gym and buff up their upper bodies and get swole is cool.  It's not cool though, when they are doing it only because they think "girls like it" or they think it makes them better than others.  Those guys are morons.

BTW, nice squat.  Very strong, especially considering you're 6'4".  Your femurs look LOOOOONG.  Probably have great potential in SL jumping
Title: Re: The Ultimate Frisbee Athlete
Post by: maxent on January 23, 2016, 01:08:11 am
I got huge body dysymorphia yesterday squatting in the gym infront of a mirror. Felt skeletal, it really bummed me out. Maybe it's cause everyone around me was a lot bigger and i was like wtf, i lift? No. I'm freaking skinny. 175lb @ 6'3" crew checking in .. lol.. i wish i was a lean 200 .. but short of drugs it aint happening! Just embrace it i guess :/
Title: Re: The Ultimate Frisbee Athlete
Post by: FP on January 23, 2016, 01:34:13 am

I got huge body dysymorphia yesterday squatting in the gym infront of a mirror. Felt skeletal, it really bummed me out. Maybe it's cause everyone around me was a lot bigger and i was like wtf, i lift? No. I'm freaking skinny. 175lb @ 6'3" crew checking in .. lol.. i wish i was a lean 200 .. but short of drugs it aint happening! Just embrace it i guess :/

I've actually felt the same way as you going to gym at my uni last semester. It's all in your head man. Plenty of those huge fuckers have half of their muscle mass as non-functional junk weighing them down. Verkhoshansky talks about it in his book, it's called sarcoplasmic hypertrophy, where the space between muscle fibers increases, but has no corresponding strength increase.

I mean most people that go to the gym have different goals than we do. Imagine if you did upper body circuits with high volume with the same vigor of chasing a big squat. I'm sure you would be huge, if that's what you really cared about. I'm pretty sure most girls don't care how big you are.

BTW, nice squat.  Very strong, especially considering you're 6'4".  Your femurs look LOOOOONG.  Probably have great potential in SL jumping

Thanks! I hope you're right. I have the long achilles and low mass for it too. It's just a matter of getting the technique down and getting a super strong p-chain.
Title: Re: The Ultimate Frisbee Athlete
Post by: Raptor on January 23, 2016, 01:35:55 am
Is that a high or a low bar position? I can't tell from the video. It does look like the hips are really involved, though.

Actually a short Achilles is better for one leg jumping, because it takes less to load and snaps quicker => better ground contact times. A long Achilles is great for standing vertical jumps.
Title: Re: The Ultimate Frisbee Athlete
Post by: FP on January 23, 2016, 01:39:31 am
Is that a high or a low bar position? I can't tell from the video. It does look like the hips are really involved, though.

Actually a short Achilles is better for one leg jumping, because it takes less to load and snaps quicker => better ground contact times. A long Achilles is great for standing vertical jumps

It's high bar. I'm happy that you think so, I've always been really quad dominant and did most of my squat by bending at the knee. Getting more hip power has been a huge focus for me this winter. Clearly it's been successful to some degree at least.

Edit 1: Damn I dunno why I thought that long achilles was better.

Edit 2: I figured it out. It's from the KellyB article about SL jumping, which I apparently didn't read very thoroughly.
Quote
the length of the Achilles tendon does have some relevance, as it explains the ability of kangaroos to hop around with little effort. The tendon acts like a rubber band. However, plenty of excellent high jumpers don’t appear to have relatively lengthy Achilles tendons compared to the rest of their body. A more important factor is tendon stiffness.
Title: Re: The Ultimate Frisbee Athlete
Post by: Leonel on January 23, 2016, 01:53:53 am
I thought so too that longer achilles tendon = better jumping ability (or at least potential to jump higher) also had the rubber band analogy in my mind. So you basically need to generate less force to lengthen the achilles tendon... but probably I'm missing the point here.  :-[
Title: Re: The Ultimate Frisbee Athlete
Post by: Raptor on January 23, 2016, 01:58:48 am
Well, that's what you always hear about the Achilles.

Yeah, it's impossible for me to initiate a high bar squat from the hips, I would just lose position.

A longer Achilles usually translates into more knee bend in the jump. You should watch that Donald Thomas vs Stefan Holm video.

http://www.youtube.com/watch?v=0BmuHGu-SB0
Title: Re: The Ultimate Frisbee Athlete
Post by: FP on January 23, 2016, 01:59:36 am
http://www.youtube.com/watch?v=0BmuHGu-SB0
Dunno how accurate this is, but worth a watch.

Edit: Lol.
Title: Re: The Ultimate Frisbee Athlete
Post by: Raptor on January 23, 2016, 02:11:55 am
Yeah, that's the basic idea.

But in a standing vert, a long Achilles is better. Anyway, no need to talk about it because you can't change what you have, so... might as well continue working on that PC strength.
Title: Re: The Ultimate Frisbee Athlete
Post by: maxent on January 23, 2016, 02:24:52 am

I got huge body dysymorphia yesterday squatting in the gym infront of a mirror. Felt skeletal, it really bummed me out. Maybe it's cause everyone around me was a lot bigger and i was like wtf, i lift? No. I'm freaking skinny. 175lb @ 6'3" crew checking in .. lol.. i wish i was a lean 200 .. but short of drugs it aint happening! Just embrace it i guess :/

I've actually felt the same way as you going to gym at my uni last semester. It's all in your head man. Plenty of those huge fuckers have half of their muscle mass as non-functional junk weighing them down. Verkhoshansky talks about it in his book, it's called sarcoplasmic hypertrophy, where the space between muscle fibers increases, but has no corresponding strength increase.

I mean most people that go to the gym have different goals than we do. Imagine if you did upper body circuits with high volume with the same vigor of chasing a big squat. I'm sure you would be huge, if that's what you really cared about. I'm pretty sure most girls don't care how big you are.

I dont know if it's in my head .. i think it's an objective fact about the world. For our height, you don't even look like you lift at 200 leave alone 175. People our height who are in shape (ie active and not fat) but dont lift start off at 185-205! And that's kinda depressing to me.. just having to start from so far away from normal, to work hard and still find a lean 185 so far away leave alone 200 which is just supposed to be "normal"- nothing special.

The topic of girls is interesting.. ive found girls just assume im 200, and i dont really bother telling them otherwise. I figure with shoes, clothes, a decent day's of eating and drinking i'm prob 185-190 so what's a 10 pound here or there. but the thing is being lean doesn't really mean much cause in clothes you look pretty small .. even if you look impressive with your clothes off that doesn't really matter. I guess if you are willing to carry a bit of extra bodyfat you can look jacked.. but for me that becomes an exercise in courting obesity which i don't really wanna do a a lifestyle choice.

Anyway, sorry for the hijack. keep working hard, that was  nice squat.. i wish i could squat 3 plates with a belt with such good form!
Title: Re: The Ultimate Frisbee Athlete
Post by: Merrick on January 23, 2016, 02:49:28 am
to Final Phenom:

Yeah you basically have the body of a high jumper..  Tall long and skinny.  You got some strength too so really tuning up your body for sl jumping should do a lot for you.

About the achilles, yeah who gives a flying crap.  Lots of long achilles guys jump high off 1 leg, while lots of short achilles jump high too.  Doesn't matter if you strengthen/stiffen them up.

to Maxent:

Can't get to a lean 200 at 6'3" without drugs?  I know it's hard, but that self-defeatist attitude will be a self-fulfilling prophecy.  That's the same kind of pointless mindset as white or asian guys saying "I can never jump like him, I'm not black".

Also, about girls... Cmon guys we're not in high school anymore.  They really don't give a fuck about how ripped or buff you are.  It's crazy how many guys still think like this whenever you go to fitness videos on youtube and look at the comments and shit.  Being an attractive man is about your mental qualities not how big your muscles are.  A lot of times skinny guys who train and build a nice body will get more girls.  Contrary to what he or his bro friends thinks, he's getting more girls because of the new found confidence he has in the transformation he worked his ass off for.  The confidence is picked up by girls.  Most girls have no clue what it is about the guy they are attracted to.  They don't know, so a lot of times they just say whatever "makes sense" like "oh he got a nice body" or some dumb shit. 

As long as you are a man from a mental standpoint -> know's who he is and what he wants, doesn't try to please with their looks or actions, and other actually mentally manly stuff, girls will be attracted to you.  From a body standpoint, it helps to be in general shape, but any more or less than that matters about 1%.

It's no coincidence, creative artist type guys get way more girls than your average gym bro.  It's way more respectable to see a guy work hard just to express himself and accomplish his own inner goals.  It's not respectable to see a guy work hard for others to validate him.
Title: Re: The Ultimate Frisbee Athlete
Post by: maxent on January 23, 2016, 02:55:04 am
No we're in violent agreement that girls don't care how buff you are or ripped. I don't think anyone would dispute that unless talking about extremes which no one is. My view is being jacked in clothes -> more confidence -> improves how you carry yourself -> better with females. But dieting down so you look skinny (or if naturally that way, staying it by avoiding the temptation to eat your way to obesity) is a hard choice cause apart from how you look in the mirror (only matters to you) and athletic performance (again only to you), it's not going to do you any favours with women. Personally i feel more confident when i'm bigger and heavier than I do when skinnier. I dont know why; it just happens that way. Easier to feel like a man when you're not super light imho.
Title: Re: The Ultimate Frisbee Athlete
Post by: Merrick on January 23, 2016, 02:58:37 am
No we're in violent agreement that girls don't care how buff you are or ripped. I don't think anyone would dispute that unless talking about extremes which no one is. My view is being jacked in clothes -> more confidence -> improves how you carry yourself -> better with females. But dieting down so you look skinny (or if naturally that way, staying it by avoiding the temptation to eat your way to obesity) is a hard choice cause apart from how you look in the mirror (only matters to you) and athletic performance (again only to you), it's not going to do you any favours with women. Personally i feel more confident when i'm bigger and heavier than I do when skinnier. I dont know why; it just happens that way. Easier to feel like a man when you're not super light imho.

That just means you are letting society dictate standards for you.  A real man sets his own standards without judging others standards.  Sorry for the bluntness.

Lots of very skinny weak guys carry themselves with extreme confidence.  It's cause they don't let anyone tell them what is "good" and "bad" from a body perspective.  They know that shit doesn't define them as a man.
Title: Re: The Ultimate Frisbee Athlete
Post by: maxent on January 23, 2016, 03:01:23 am
^not necessarily, i dont think that has much to do with it, for me anyway. I think it's biological. a 220 pound dude feels more invincible than a 175 one. You feel and are stronger, bigger, all of that, it carries over to normal life even if it's mostly a potential thing (eg in a fight for survival) it means more confidence.
Title: Re: The Ultimate Frisbee Athlete
Post by: Merrick on January 23, 2016, 03:08:38 am
^not necessarily, i dont think that has much to do with it, for me anyway. I think it's biological. a 220 pound dude feels more invincible than a 175 one. You feel and are stronger, bigger, all of that, it carries over to normal life even if it's mostly a potential thing (eg in a fight for survival) it means more confidence.

Nope, that's buying into standards.  We may still have similarities to our cavemen ancestors, but we have evolved drastically since then from a mental perspective.  Brute strength is not "survival".  Mental strength is.  Random example:  Kendrick Lamar is a 5'6" guy who looks skinny fat.  You think a guy like him has any sensations of feeling "vulnerable" or would feel more invincible if he got jacked?? 

If being bigger makes you feel more invincible, you are either very naive or buying into illusory standards.  Your mind/soul makes you invincible.

What you are saying CAN bring you more confidence.  If it's in the form of "I made this transformation and am proud of myself" then that's more a mental/spiritual thing.

If it's in the form of "I am stronger and bigger than you", that's buying into societal standards of what makes one better than another, which is an illusion.  It's a big illusion, because you buy into it and it makes you feel "confident" but it's a fake confident, one belonging to a person who is actually mentally weak if they need that kind of validation to feel "invincible"


edit:  BTW, no way am I saying there's anything wrong with working out and wanting to get bigger.  It's about, is the desire coming from you or is it coming from society/other people's expectations.  If it's coming from you, then training becomes an art form, one that is a very creative process.
Title: Re: The Ultimate Frisbee Athlete
Post by: FP on January 23, 2016, 06:19:05 am
My view is being jacked in clothes -> more confidence -> improves how you carry yourself -> better with females. Personally i feel more confident when i'm bigger and heavier than I do when skinnier. I dont know why; it just happens that way. Easier to feel like a man when you're not super light imho.

The times when I am the most confident are when I can convince myself that I don't care what others think about me.

I think that training for maximizing athletic performance (as opposed to training to look big) helps me reinforce this idea. A little bit counterintuitive, but when I focus on my internal goals, I develop into a person that cares less what others think of me, which makes me more confident.
Title: Re: The Ultimate Frisbee Athlete
Post by: Mutumbo000 on January 23, 2016, 09:56:00 am
^not necessarily, i dont think that has much to do with it, for me anyway. I think it's biological. a 220 pound dude feels more invincible than a 175 one. You feel and are stronger, bigger, all of that, it carries over to normal life even if it's mostly a potential thing (eg in a fight for survival) it means more confidence.

Definitely. When you're walking around rough areas it definitely feels a lot better being bigger as opposed to being small. I used to get into lots of fights because I hanged out with the wrong people and either we'd find trouble or trouble would find us. I haven't been involved in a fight for years now, but I know personally if somebody is squaring up to me and they're 200+lbs I'm going to attack them first if I feel like they're invading my personal space because I feel intimidated. On the other hand if they're <175lbs I'll feel a lot more relaxed because I know that if shit goes down I've got a high probability of beating them. Same as if a female was in your face you'd laugh it off or just walk away because you know you can handle yourself. This is just from a strictly physical standpoint.

Mentally I agree with what everyone is saying that size doesn't mean shit. Mentally you can also defuse a lot of physical situations.
Title: Re: The Ultimate Frisbee Athlete
Post by: vag on January 23, 2016, 11:09:24 am
I totally agree with the stereotype analysis of all.
But what if entropy just likes being big, not because of the social stereotype, but because that's how he is?
Isn't calling by definition stereotypical someone's behavior that fits an existing stereotype, a stereotypical approach itself?
Food for thought.
Title: Re: The Ultimate Frisbee Athlete
Post by: FP on January 24, 2016, 01:42:06 pm
1/23
BW:173.2 PR
injury: right shoulder

18" snow here! Wow.

45 mins shoveling
20 mins stretching
Banded Hip Flexor Knee Drives:3x10

As little rest between exercises/sets as possible.

superset x5
-BP 135x5
-Bent over rows 135x5-8

superset x3
-OHP 35's x8
-L-BSS 35's x8
-R-BSS 35's x8

superset x3
-Pullups x6
-R-SL-Hip Thrust 185x8
-L-SL-Hip Thrust 185x8

Feeling really burnt out, only did half the volume workout. Pushing PR squat day back to Tues because Tues classes are cancelled.

Title: Re: The Ultimate Frisbee Athlete
Post by: LBSS on January 25, 2016, 10:08:06 am
dude please back out of the squat rack. so much safer than walking forward. rep looked good, though.

also, fwiw, merrick is right about body image.
Title: Re: The Ultimate Frisbee Athlete
Post by: FP on January 25, 2016, 09:33:23 pm
1/24
BW: 177.6! went way over intended kcal :(

1.5 hours shoveling: decent cardio. Great for back.

1/25
BW: 177.. right after shit. Went well over intended kcal again.

squats: 185 10x3, focusing on utilizing calves, forearms, shoulders and keeping core and glutes tight. RPE feeling strangely a little high but it's always like that with squats for me.

stretching x 20 mins

1RM day tomorrow.. just thinking about it makes me moderately nervous/fired up, which is probably a really good sign. Also the first day of ultimate practice, however classes cancelled until Thursday.
Title: Re: The Ultimate Frisbee Athlete
Post by: FP on January 26, 2016, 06:08:44 pm
1/26
BW:177.4

squat: 312.5x1, 322.5x1, 332.5xfail, 332.5x1  :personal-record:

SVJx5: 30.5", 30.5", 31", 31", 30.5"

http://www.youtube.com/watch?v=JKOR-u4wSaI

Not entirely sure about the depth, but I wasn't gonna do this shit a third time. Right leg looks parallel, left one for some reason does not. Camera angle maybe? I was really hoping firing up my CNS as much as I could would have a greater effect.

Edit: Ok, I outlined the squat in photoshop, overlapped it with 322.5 and the right leg is in the exact same position (right at parallel), but my left knee for some reason is dipping lower.
Title: Re: The Ultimate Frisbee Athlete
Post by: LBSS on January 26, 2016, 07:54:50 pm
just about parallel, it seems to me. if you put your heels up on 5lb plates (or got shoes) you could full squat easily i think.
Title: Re: The Ultimate Frisbee Athlete
Post by: FP on January 26, 2016, 08:09:20 pm
(http://i.imgur.com/jAQJss9.jpg)

 :(

Oh well. Back to training I guess.
Title: Re: The Ultimate Frisbee Athlete
Post by: FP on January 30, 2016, 09:13:26 pm
1/27
BW:178
BP:130x6x6
Westside barbell style box squat: 135x5x8

1/28
BW:177
SL hammer strength hack squat: 90x5x8 (L,R)

1/29
BW:177
BP: 140x7x5
SL calf raises: 7 sets until height drop-off (L,R)+myo reps
Westside barbell style box squat: 185x5x8
Pullups: 8,7,8,4,4
BB calf raise: 205x5x10-15
Core circuit:
-90lb plank: 30,25,20secs
-45lb side plank: 45 seconds (L,R)
-Banded Palloff Press iso: 45 seconds, difficulty progression (L,R)

1/30
BW:176
3-step slrvj: around 25 jumps, getting wrist above rim every time. Definitely a low hoop, dunno how high it is
quad-oriented lunges: 185 3x8 (L,R: trying to balance out left and right quads)

Still too much snow to do any kind of running or bounding.
Title: FP's log
Post by: FP on February 03, 2016, 11:54:42 pm
Changing name of journal cause I'm not really doing much SPP. Dropping most of GPP for SPP when this shit snow finally melts.
Taking a lot of classes is taking its toll on my workout schedule. Shit has been stressful, literally thought today was Tuesday. Ultimate practices have not started yet because of snow.

1/31
Layout clinic. 60 minutes playing 4v4, 20 minutes practicing layout form.

2/1
BP: 150 8x4
wide stance RFD box squat: 135 5x8, 155 2x8

2/2
Nothing

2/3
BP: 160 10x3
Superset:
-Banded wide stance RFD box squat: 135 3x8
-Pullups: 8,8,7
DL calf raises: 225 5x15
Title: Re: The Ultimate Frisbee Athlete
Post by: adarqui on February 04, 2016, 12:01:52 am
1/26
BW:177.4

squat: 312.5x1, 322.5x1, 332.5xfail, 332.5x1  :personal-record:

SVJx5: 30.5", 30.5", 31", 31", 30.5"

http://www.youtube.com/watch?v=JKOR-u4wSaI

Not entirely sure about the depth, but I wasn't gonna do this shit a third time. Right leg looks parallel, left one for some reason does not. Camera angle maybe? I was really hoping firing up my CNS as much as I could would have a greater effect.

Edit: Ok, I outlined the squat in photoshop, overlapped it with 322.5 and the right leg is in the exact same position (right at parallel), but my left knee for some reason is dipping lower.

nice PR! chaining the weights on looks pretty beast too. hah
Title: Re: The Ultimate Frisbee Athlete
Post by: FP on February 06, 2016, 01:24:07 pm
nice PR! chaining the weights on looks pretty beast too. hah

Thanks! It's gonna look hilarious when I have like 10 little standard plates piled up on each side.

2/4
Back extension 150 3x10
SL leg press superset x3:
-Left: 185 3x8
-Right: 185 3x8
Jump session:
-BW: 181.8
-Rim: 10’ 1"
-Standing reach: 8’ 2”
-3-step SLRVJ x ~30: almost all 27” after jump 15. Maybe a few 28”s
MEBM: 235x18 good depth, good speed. Rep 18 felt awkward, backed off

2/5
Throwing x 60 minutes. Recorded video, talking out loud with info about wind, disc flight direction+angle, distance and time in the air. Video would give me visual footage of windup time, release angle, release point. Hoping to do some analysis in the near future, maybe a comparison with top tier throwers. I need to do this soon, cause school work is gonna get out of hand fast.
Superset:
-BP (2 mins rest): 135 8x6
-SL calf raises +10's until form drop-off
Superset:
-Banded wide stance RFD box squat: 135 3x8,3,3
-Pullups: 8,8,8

Track is clear of snow, finally gonna do a plyo day today!
Title: Re: FP's log
Post by: FP on February 07, 2016, 06:34:43 pm
2/6
BW:181
stretching: 20 mins
warm-up: 15 mins
400m (85%): 1:05
5 min rest
100m(100%): 12.66
7 min rest
100m(100%): 12.81
Alt. Primetimes: 3x50m
3-step SLRVJ x~15: hit 29" off 3 steps!! :personal-record:
4-step SLRVJ x5: jumps all 28.5"+, jump 4: hit 30"!  :personal-record:
5-step SLRVJ x3: around 27"

http://www.youtube.com/watch?v=xt2K_4VaFL8

(http://i.imgur.com/0y0ZGEV.jpg)

2/7
BW:179.5

MEBM squat: 235x20 in 1:31 (video)
BP: 145 7x5
Superset x4:
-Left glute lunge: 105x8
-Right glute lunge: 105x8
-Left DB row+45sec hold: 85x8
-Right DB row+45 sec hold: 85x8
Banded wide stance RFD box squat: 135 3x3, 185 6x3 (focus on shin angle)
Title: Re: FP's log
Post by: Merrick on February 07, 2016, 06:41:51 pm
Nice job on that 30"!
Title: Re: FP's log
Post by: FP on February 11, 2016, 10:01:40 pm
Nice job on that 30"!
Thanks man!

2/8
Nothing

2/9
Superset SL lever hip flexion x3 (http://www.exrx.net/WeightExercises/HipFlexors/LVHipFlexion.html (http://www.exrx.net/WeightExercises/HipFlexors/LVHipFlexion.html)):
-Left leg: 110x8, 120 2x8
-Right leg: 110x8, 120 2x8
Wide grip lat pulldown: 130 8,7,5
Chest Press: 190x8, 210x8,5

2/10
BP: 155 8x4
Banded wide stance RFD box squat: 135 6x3 (shins around 85 degrees), 185 4x3 (shins around 80 degrees)
These are so vicious, I just can't seem to get perpendicular shins. Seems to be a problem with P-chain flexibility, maybe cause of APT.

2/11
Superset SL lever hip flexion x3:
-Left leg: 120 3x8
-Right leg: 120 3x8
Superset DB row x3:
-Left +50,40,30 sec hold: 75x8
-Right +50,40,30 sec hold: 75x8
Superset Leg Press x2:
-Right: 270 5,5
-Left: 270 5,5

Exhausting week. School is really gonna take some time to adjust to. Gonna do higher intensity workouts Fri/Sun, Bench and Wide stance squat and something else on Mon/Wed and I have about 25 mins to do some machine stuff in my Physcial Wellness class Tues/Thurs.
Title: Re: FP's log
Post by: FP on February 14, 2016, 10:54:11 pm
2/12
Superset x3:
-Pullup: 9,8,8
-BB calf raise: 225x12
Banded wide stance RFD box squat: 135 5x5 (shin angles worst: 87 degrees, best 89 degrees ), 185 3x3 (shin angles worst: 80 degrees, best: 87 degrees!) Improving! filming every set on laptop and going over them between sets is great for proprioception.
BP: left elbow feeling achy
SL calf raises +10's: 5 sets to failure x each leg
Superset x3:
-Left glute lunge: 135x8
-Right glute lunge: 135x8

2/13
BW: 179.5
BP: 165 10x3
Went to a metal concert in DC, about 5 hours standing, some active movement. Got to see one of my favorite bands, Vektor. Mosh pit was pitiful because it was a small venue, about 15 1-minute intervals in the moshpit. Really need to go to a big super brutal show, bet that would be a great workout.
DL: Worked up to 295x5, which is a PR I'm not gonna count because of low back rounding. I really need to get my ego in check and drop the weight and up the volume. 295 didn't even feel CNS intensive.

2/14
Squat: 135 back pain.  :uhhhfacepalm:

Very demotivated weekend. I hope I can adapt to this new college workload because with 3x week practices around the corner, it's only going to get harder.
Title: Re: FP's log
Post by: FP on February 18, 2016, 01:04:24 am
2/15
BW:183
BP (2 min rest): 150 7x5
SL calf raise:
-L: 17.5's (35) 15, 15, 15
-R: 17.5's (35) 15, 12+3, 12+3
Weighted Pullups: 15lbs x6, 25lbs x4, 15lbs x4
Banded wide stance RFD box squat: achy hips

2/16
BW:181.6
Superset SL lever hip flexion x3 (http://www.exrx.net/WeightExercises/HipFlexors/LVHipFlexion.html):
-Left leg: 120x8, 130 2x8
-Right leg: 120x8, 130 2x8
Back extensions: ~6 sets worked up from 150x8 - 3x205x8 (need to look up form)
Machine OHP: 95x8, 110x8,8,6

2/17
Throwing x45 mins (not looking great, especially forehand)
Jump rope: 2 min jump rope, 2 min rest x3 (I am godawful at this lol)
BP (2 min rest): 160 8x4
Dot Drill x3 (6 min rest): :55, :47 (!!!!!!!), :57 (landing precision needs work, but 47 seconds is very quick)
Superset:
-High Pull from floor: 135 1x5, 165 4x5
-Skater Hops: A lot. Didn't count

If dot drill transfers to directional change as much as I think it should, I'm cut out to be a monster on defense this season. First scrim with my old college this Sunday! No practices yet though, lmfao

Overall, this week is feeling better than last week, hopefully I'm not feeling burnt out during my entire 3-day weekend again
Title: Re: FP's log
Post by: FP on February 20, 2016, 06:39:55 pm

2/18
Machine OHP: 115 4x6

2/19
Superset x2:
-dot drill (50,53)
-squat warmup
ATG squat (3 min rests): 275 5x5 (some SI ache from ATG)
Superset:
-BP (2 min rests): 170 8x3, 1x2, 1x3
-SL calf raise+17.5’s (35): L: 5x15, R 5x15 (some partial reps)
Skater hops for distance: 3x24 (12 each side)
RDL SI joint not great after squats
Core superset x3:
- Plank +90lbs: 40s, 30s, 30s
- R side plank +45lbs: 3x50s
- L side plank +45lbs: 3x50s
- R Palloff press Iso: 3x50s
- L Palloff press Iso: 3x50s
Superset:
-Pullups (3 min rests): 8,8,6
-DL calf raise: 205 2x15, 225 3x15
Frisbee golf: 2 hours with 5 discs, 400+ throws
Deadlifts for form: 185 3x5

2/20
BW:181.6
jog x 300m
1x 400m (85%): 1:02!! This felt very easy. I think the magnesium supplement I took about 2 hours prior is helping my aerobic capacity.
frisbee with high school kids x 60 mins

Jump session
remeasured rim: 10'.8"
remeasured standing reach: 8' 2"
SVJx10: mostly around 30.5"
1-step DLRVJx10: easy, consistent 34"s!!
2-step DLRVJx5: very inconsistent, but hit a  :personal-record: 35.5"!
run-up DLRVJx2: hard drop-off, around 31"

I'm gonna let my ego get the best of me and do a brief DLRVJ block. Dunno how good my CNS was today but I should have 36" easy with better movement efficiency and better utilized work capacity. Didn't even really think about accelerating into the jump.. The question is how much higher can I get from improving those 2 factors + whatever strength gains I manage to get. Maybe my 3-step is higher than my 2-step?

LBSS, tryna race to 37"?  :trollface:
Title: Re: FP's log
Post by: LBSS on February 20, 2016, 07:33:07 pm
fuck yeah let's do it. although in the block i'm on at the moment i'm gonna get worse before i get better. but yes.

stakes? how about last one to 37 has to eat a lemon on video and post to the lol thread?
Title: Re: FP's log
Post by: FP on February 20, 2016, 08:11:22 pm
fuck yeah let's do it. although in the block i'm on at the moment i'm gonna get worse before i get better. but yes.

stakes? how about last one to 37 has to eat a lemon on video and post to the lol thread?

Uhh.. *second thoughts*  :huh: :huh:

If I hit 36" next session which is pretty likely, then I'm down for those stakes

 :ibjumping:
Title: Re: FP's log
Post by: FP on February 21, 2016, 11:09:47 pm
LBSS, tryna race to 37"?  :trollface:

On second thought, this was a poorly thought out suggestion born of my overexcitement of hitting a DLRVJ PR. 2 hour 3x week practices starting this week will drain my work capacity and I just won't be able to do enough jump-specific training to compete with you, nor should hitting 37" DLRVJ be on my priority list. Focusing my now precious training time working on my already proportionally super-dominant quads will do next to nothing for me for my long term goal of playing professionally.

Sorry LBSS, I know it's really great for training to have a competition but I'm gonna back out  :(

2/20 (cont)
1 hour SIJ foam rolling
Jump rope: 2mins on, 2mins off x3
Hip Thrust (2 min rests): 225 3x10
High pull from quad: 135 3x5
submax-max-pogo bounds: 10L, 10R

2/21
Scrimmage went well, we won. Mostly proud of my positive vibes towards teammates. Played good, especially on defense, but lots of room for improvement. If my training updates from this point on aren't 80% SPP and sprints/agility, feel free to downvote the shit out of my posts.
Title: Re: FP's log
Post by: FP on February 27, 2016, 07:35:16 pm
Took this week off lifting to play it safe for getting back into Ultimate.

2/23
Practice 1: Lots of intervals, cutting drills, scrimmage. immediate injury danger is the high amount of change of direction work.

2/24
Practice 2: Even more intervals, some drills for acceleration mechanics, stretching, scrimmage

2/25
back extensions: 205 4x10
DB rows+ 40sec holds: 75 3x8
Practice 3: shins absolutely fried, running on no sleep. bailed.


2/27
3-game round robin tourney.
Key Points:
-DC Breeze, the local professional team, was at this tourney. Making this team is my current long term goal. They bodied us, they are so good.
-Played amazing on defense.
-No drops on offense. Didn't get D'ed at all. Lots of throwaways though.
-The best thing here was my extremely good positive energy. Didn't make any arrogant remarks. Focused very hard on noticing my teammates strengths and acknowledging them. Giving off super good vibes, hopefully I'm not overdoing it, balancing authenticity while trying to empower my teammates is hard.
-Main takeaways: THROWING needs to be the main focus. Change of direction, acceleration over 10-40m, SL jumping (especially out of sprints!) are also things I need to work on.
Title: Re: FP's log
Post by: LBSS on February 28, 2016, 11:39:28 am
how you doing on those 200 throws per day? 75 forehand (IO, OI, flat), 75 backhand (IO, OI, flat), 50 other (but pick one or two per workout and focus on them, e.g. 25 scoober, 25 high-release flick, or 25 hammer, 25 backhand hucks). there's no replacement for 1000+ reps per week.
Title: Re: FP's log
Post by: FP on February 28, 2016, 01:04:43 pm
how you doing on those 200 throws per day? 75 forehand (IO, OI, flat), 75 backhand (IO, OI, flat), 50 other (but pick one or two per workout and focus on them, e.g. 25 scoober, 25 high-release flick, or 25 hammer, 25 backhand hucks). there's no replacement for 1000+ reps per week.

I'll get on it. 1k a week seems like a good goal. I'm really gonna focus on my faking though, most of my throwaways were break throw attempts without a prior fake. I always forget to fake in-game cause I can usually just get full extensions.
Title: Re: FP's log
Post by: LBSS on February 28, 2016, 02:27:57 pm
practice faking, sure, but IMO your primary focus for now should be perfect, accurate throws. i can't fake worth shit anymore but when we threw around i was more accurate than you, especially at distance, and i haven't played ultimate in five years. faking is no good if you can't get a strong throw off with your mark crossed up.
Title: Re: FP's log
Post by: FP on February 28, 2016, 04:48:54 pm
practice faking, sure, but IMO your primary focus for now should be perfect, accurate throws. i can't fake worth shit anymore but when we threw around i was more accurate than you, especially at distance, and i haven't played ultimate in five years. faking is no good if you can't get a strong throw off with your mark crossed up.

Okay. I will accept your criticism and even agree with it some extent, but you aren't being considerate of the fact that I threw a larger variety of releases than you (some of which I may not have been as comfortable with) and that my elbow started hurting when we threw hucks. I don't agree with making a blanket judgement like that based on 1 throwing session, esp. since I directly stated that most of my throwaways weren't on strong side throws. That said, I appreciate your honesty and the fact that you are trying to help me improve
Title: Re: FP's log
Post by: FP on March 03, 2016, 12:39:42 am
2/28
BW:180.6
Throws: ~120
DL jumps: ~15, maxing at 33"  :(
SLDL: 135 1x5, 155 2x5 each side

2/29
Really busy all day, no time for anything

3/1
Turned 20!  ;D
Throws: ~250, pulled my hammy a little
Machine SL Hip Flexor drives: 130 3x8 each side
ATG squat (2 min breaks): 275 4x5, 265 1x5 (last rep of sets 2-5 were grinders)
Stretching Superset x3: hams, quads, hip flexors, internal rotators, calves
Practice: sat out of conditioning cause of hammy, but lots of throws
situps: ~100

3/2
Throws: ~150
Practice: Intervals, Drills, scrimmage. Hip flexor soreness (!!), a little quad doms. Felt really out of it probably cause of awful birthday cheat meals
Lax ball massage x30mins: ITB, glutes, psoas, SIJ

Headed to Atlanta this weekend for a tourney. My goal is to get a bunch of layout D's and limit throwaways. Dunno if I should kick it with the team and get drunk and high or not. Weed can sometimes give me autistic levels of cluelessness and sometimes I get paranoid. Other times I feel like it gives me an intellectual and social boost. I've been avoiding it for a while though cause of the paranoia.
Title: Re: FP's log
Post by: LBSS on March 03, 2016, 09:23:33 am
you have a lot of hamstring issues and there is some good evidence for the preventative benefits of assisted natural GHRs. can you integrate them into your lifting? start with a couple of sets of 8 after you squat, for example.
Title: Re: FP's log
Post by: FP on March 03, 2016, 10:04:05 am
you have a lot of hamstring issues and there is some good evidence for the preventative benefits of assisted natural GHRs. can you integrate them into your lifting? start with a couple of sets of 8 after you squat, for example.

Actually, this is the first time I have ever pulled my hammy and it was because I slipped on a full extension. It's an extremely minor strain, gone within a day. I have this funny unexplainable hamstring pain during forceful knee extension seemingly at random few day intervals, and then it goes away for a while. I have looked into it and been unable to find anyone else with a similar issue.

I could possibly throw in a natural GHR set like once a week but I already have 45 degree hip extensions and weighted sleds for hamstrings in my new template along with sprints, bounding, agility stuff which also use hams. I'll definitely have to wait and see, maybe natural GHR is the extra exercise I need for pure strength and injury prevention.
Title: Re: FP's log
Post by: FP on March 07, 2016, 11:32:07 am
3/3
DL 45 degree hip extension: up to 60 1x10
SL 45 degree hip extension: up to 30 1x10 for each leg
Machine SL Hip Flexor drives (starting at 90 degrees): 60 3x8 each leg
Practice:
-PRE: 5/10
-rating: 3/10
-highlights: none

3/4
spent 12 hours in a cramped car, ~20 minutes foam rolling

3/5
4 games
-only 1 throwaway
-no layout d's, although i had the opportunity lots of times
-pretty good shutdown coverage on defense
-a few nice jumps
-team dynamic not too good
-shin splints are bad

foam rolling ~20 minutes, stretching ~10 minutes

3/6
1 game
-got a single weak layout d in the cup of the zone
spent 12 more hours in a cramped car, half of which I drove

Starting to think that daily meditation will give me more bang for buck than most training I can do
Title: Re: FP's log
Post by: LBSS on March 07, 2016, 12:28:38 pm
why didn't you lay out? what's holding you back?
Title: Re: FP's log
Post by: FP on March 07, 2016, 02:30:06 pm
why didn't you lay out? what's holding you back?

I might have exaggerated when I said lots of opportunities, but there definitely were at least 5.

Maybe I'm not confident enough and don't commit hard enough. I don't actually remember thinking "I have to get a layout D" during the game very much if at all.

One problem might have something to do with my running technique and trying to take too long strides,good for track, terrible for frisbee. This running technique might also affect my change of direction speed.. Another problem is my overconfidence in my not all that impressive speed. On almost all the layout opportunities, I tried to run through D them, usually getting a hand on the disc right as it was caught.
Title: Re: FP's log
Post by: LBSS on March 07, 2016, 02:44:22 pm
suggestion: commit to laying out wayyy more than you think is necessary. like say to yourself, i will lay out five times in this game, and then do it. tell team leadership you're going to do it because you'll probably miss some of the time and give up easy stuff to the O. but it's early in the season and there's no way to figure out when you can get to something with a layout without just doing it. and basically nothing on earth feels better than making a layout play, so when you succeed you will feel like jesus.
Title: Re: FP's log
Post by: FP on March 11, 2016, 03:57:19 pm
(http://i.imgur.com/R1Z8Sav.jpg)
pretty good sky from the last tourney, SVJ. Not really close to my max, it's very hard and usually not practical to get optimal windup depth in-game

3/7
banded hip drives (standing)
stretching ~20 minutes

3/8
Throws: 200
pre-practice pull throughs for glute activation
practice
-rating: 3/10
-PRE: 4/10
-comments: shin splints... Also I dunno my mental state isn't too good, just feel like I'm not giving it my A game

3/9
practice: really tired, went home to sleep
40m sprints x8 shin splints real bad. bad decision. only broke 5 seconds once, got my work cut out for me

3/10
BW:177 (leaning out cause of poor commuter meal planning.. lol)
Throws: 400 no wind, all releases have top tier accuracy
Machine hip Flexor drives starting at 90degrees: 60 3x10 each leg
SL 45deg hip extensions: 50 3x8 each leg (left leg hip hinge is especially bad, feeling it in the back)
Left leg hammer strength split squat: 135x8, 2x155x8
Right leg hammer strength split squat: 135x8, 155x8, 1x175x8
practice: showed up but only threw cause I think my shin splints are developing into stress fractures

Made it to Spring Break!!! my main goal is to recover my shins. Besides RICE, anyone have advice? also throwing, posture, hamstring GPP, get my nutrition back to decent
Title: Re: FP's log
Post by: tooslow on March 11, 2016, 11:48:39 pm
Quote
We have been extremely successful with managing shin splints once I implemented heel walks for 40yds x 3 sets done 3 x a week. 

Couple that with ice/stretching the tib anterior/soleus/gastroc, and you will see good results.  Usually doesnt take long to notice improvement, and once youve healed keep the heel walks in as a workout finisher periodically to maintain lower leg health. 

 It really is that simple, dorsi flex your feet as high as you can, walk for 40 yds, rest, repeat. Alternating with toe walks is good for calf and achilles tendons as well, but even without them the heel walks are effective on their own.

old post by LanceSTS
Title: Re: FP's log
Post by: FP on March 12, 2016, 12:54:25 am
Quote
We have been extremely successful with managing shin splints once I implemented heel walks for 40yds x 3 sets done 3 x a week. 

Couple that with ice/stretching the tib anterior/soleus/gastroc, and you will see good results.  Usually doesnt take long to notice improvement, and once youve healed keep the heel walks in as a workout finisher periodically to maintain lower leg health. 

 It really is that simple, dorsi flex your feet as high as you can, walk for 40 yds, rest, repeat. Alternating with toe walks is good for calf and achilles tendons as well, but even without them the heel walks are effective on their own.

old post by LanceSTS

Damn. I remember reading and applying this, I probably even have it written down in one of my numerous collections of notes. That can't have been much more than a year ago. Really gotta be more organized...

Thanks man!
Title: Re: FP's log
Post by: tooslow on March 12, 2016, 01:03:28 am
No problem :D
Title: Re: FP's log
Post by: FP on March 14, 2016, 01:09:45 pm
3/11
Superset x4
-Heel walks x60secs
-Standing band hip thrusts x15
-SL band hip thrusts x5(right), x5 (left)

Superset x3
-Band Hip flexor drives starting at 90degrees + 3 sec holds at the top: x10 (right), 10 (left)
-RDL 135 x10 (hamstring strain hasn't gone away completely)

3/12
Throws: ~400
running: 10mins
Went to VA to watch our schools B team play for the entire day. I was pretty close to getting cut from A team because I was injured the entire tryout, so I figured I had shit to learn from watching B team. I was right.

3/13
Superset x4
-Heel walks x60secs
-Band Hip flexor drives starting at 90degrees + 3 sec holds at the top: x12 (right), 12(left)
-Standing band hip thrusts x15
-SL band hip thrusts x5(right), x5 (left)

PNF stretching ~20 mins: Hams, Hip Flexors, Adductors

Goal Progress: 0=no progression, 10= optimal progression
Shin Recovery: 4/10 (icing, daily heel walks, stretching)
Throwing: 2/10 (300 a day)
Hamstring GPP: 0/10 (need to recover first)
Hip Hinge patterning: 7/10
Nutrition: 4/10 (closely monitor sugar, remember to supplement)
Posture: 3/10 (always maintain perfect posture)
Flexibility: 2/10 (daily PNF stretching)
Title: Re: FP's log
Post by: FP on March 15, 2016, 11:28:01 pm
3/14
Throws: 300
Toss with a friend x45mins
Pickup x1.5 hours
-A lot of sprinting. 2 missed layout D opportunities.. After these I really mentally committed to getting layout D's but there were no more chances.
-Throws were awful. Have not thrown that badly in a long time.. It was raining and the disc was wet, seems I'm back to the problem of grip strength or more accurately, grip mechanics.

Groin pain returned a little, hamstring still feeling tight from pull.
Foam rolling ~30minutes
Icing shins ~20mins

3/15
Throws: 200
Interval workout+throws with the local mixed club team.
6x400m (no rest): 0-100m@25%effort, 100m-200m@50%, 200m-300m@75%, 300m-400m@100%
5x200m (30-45s plank between runs)
4x400m, last 50m sprinted (2 min recovery)

-Was getting railed by some of the girls on the team on some of the more endurance oriented runs.. Fuuuuuuck. And I thought I was in shape, lol
-Upper hamstrings felt like bricks for about 30mins post-run. Shins feel surprisingly good. Those heel walks are golden.
-Throws looked great. Was throwing between runs, those throws did not look as great.

Foam rolling ~30minutes
Icing shins+groin+hams ~20mins
Title: Re: FP's log
Post by: FP on March 18, 2016, 07:58:56 pm
3/16
Throws: 300
-Throws with teammates x1.5 hours

Superset x4:
-Heelwalks 60secs
-Standing band hip drives x15
-SL standing band hip drives x10(R), x10(L)

Superset x4:
-Banded knee drives starting at 90 degrees+ 3 sec hold at top x12 (L), x12 (R)

Icing ~20 mins
Rolling ~20 mins

3/17
Throws: 300
-Pickup with highschool kids x60 mins
-Throws alone x45 mins

-Heelwalks x60secs x4

Superset x5:
-RDL: 135 x10 (rehab)
-Standing band hip drives x15
-SL standing band hip drives x10(R), x10(L)
-Banded knee drives starting at 90 degrees+ 3 sec hold at top x12 (L), x12 (R)

Icing ~20 mins
Rolling: forgot

3/18
Throws: 300
Frisbee golf: 2 hours. Tied for first! Out of like 10 people. Most drives looking top notch. I really got railed by the wind on some holes.. but made a 40 yard putt.. Into the garbage can I was supposed to hit! Whoo, that's a first.
Tossing: 30 mins. Threw a 90+ yard backhand with the wind. Might have even been 100. Definitely a first.
Pickup: 30 mins

Icing ~20mins
Rolling ~20mins
Stretching ~20mins

2 day home tournament this weekend!

Goal Progress: 0=no progression, 10= optimal progression
Shin Recovery: 5/10
Throwing: 10/10
Hamstring GPP: 1/10
Hip Hinge patterning: 9/10
Nutrition: 4/10
Posture: 6/10
Flexibility: 4/10
Title: Re: FP's log
Post by: LBSS on March 19, 2016, 02:51:31 pm
nice job on the throws!
Title: Re: FP's log
Post by: FP on March 20, 2016, 05:58:18 pm
3/18 (cont)

+1 hour stretching

3/19

Day 1 of tourney: 4 games
Highlights:
-Got close to max height on a DLRVJ. Caught the disc one-handed in the endzone, but the guy I skied called a salty foul
-Got a layout/SLRVJ hybrid D on a deep shot.
-Went for a chest-high layout D on a dump pass. I was a couple inches away but the guy I was covering dropped it.
-Like 4-5 scores. Good considering I only played D-line. 1 drop, 1 throwaway.
-Didn't get beat deep, didn't get scored on, possibly let a few in-cuts through. Pretty top-notch cutter covering.

3/20

Day 2 of tourney: 3 games
Highlights:
-Got my first straight-up layout D with this team on an in-cut. It was solid.
-My throws were the worst I have ever seen. Dunno if it was wind or just how much I was in my head, but they were very bad.
-Made a unreasonable amount of mistakes that were costly for my team. Mostly playing zone defense.

Literally the best (day 1) and worst (day 2) I have ever played at any tournament
Title: Re: FP's log
Post by: LBSS on March 20, 2016, 10:23:54 pm
how'd the team do?
Title: Re: FP's log
Post by: FP on March 21, 2016, 02:09:13 am
3/18 (cont)

+1 hour stretching

3/19

Day 1 of tourney: 4 games
Highlights:
-Got close to max height on a DLRVJ. Caught the disc one-handed in the endzone, but the guy I skied called a salty foul
-Got a layout/SLRVJ hybrid D on a deep shot.
-Went for a chest-high layout D on a dump pass. I was a couple inches away but the guy I was covering dropped it.
-Like 4-5 scores. Good considering I only played D-line. 1 drop, 1 throwaway.
-Didn't get beat deep, didn't get scored on, possibly let a few in-cuts through. Pretty top-notch cutter covering.

3/20

Day 2 of tourney: 3 games
Highlights:
-Got my first straight-up layout D with this team on an in-cut. It was solid.
-My throws were the worst I have ever seen. Dunno if it was wind or just how much I was in my head, but they were very bad.
-Made a unreasonable amount of mistakes that were costly for my team. Mostly playing zone defense.

Literally the best (day 1) and worst (day 2) I have ever played at any tournament

Not good. We lost all our games except the last one. Our very first game was against the second seed (out of 10), it was pretty close.
I tend to focus more on MY performance rather than worrying about how the team does because MY performance is something I have direct control over. I really need improve on communicating with my team. Because I am extremely introverted that is a pretty large barrier for me..
Title: Re: FP's log
Post by: undoubtable on March 21, 2016, 02:40:09 am
I really need improve on communicating with my team. Because I am extremely introverted that is a pretty large barrier for me..

I'm quite introverted and often end up being a leader type on sports squads when needed. You can overcome this with more experience and the comfort level that comes with it.
Title: Re: FP's log
Post by: FP on March 21, 2016, 02:50:41 am
I really need improve on communicating with my team. Because I am extremely introverted that is a pretty large barrier for me..

I'm quite introverted and often end up being a leader type on sports squads when needed. You can overcome this with more experience and the comfort level that comes with it.

Definitely. Transferring schools for my sophomore year and being one of two new rookies on the A team has definitely been difficult, I'm just happy that my team trusts me enough to let me start on D line. Thanks for the encouraging words.
Title: Re: FP's log
Post by: FP on March 23, 2016, 01:06:01 am
3/20 (continued from last post)
Was pretty pissed about how i played so i did some workouts
Sled Drag Sprints: 90lbs + sled weight x 40m-80m x15
Sled Drag Sprints: 160lbs + sled weight x 20-40m x8
Agility Ladder variations: 30mins
40m sprints: x4 (watch broke, but these felt fast)

3/21
Throws: 100
Workout with potential future club team again.
Varying Intervals (100m jog between each): (100m-200m-300m-400m-300m-200m-100m)
400m runs (1 min. breaks) x4
100m sprints (1 min. breaks) x5
Pickup x 1 hour

3/22
Throws: 150
Chest Press: 160 3x8
45deg. back extensions: 25lb KB over head, 3x12
Knee Drives starting at 90deg: 60 3x8 (each side)
Agility ladder work ~30 mins
Hacky Sack ~30mins
Practice: 2 hours
-The regular shit. Running some new throwing drills focused on generating breaks/pointblocks.
Title: Re: FP's log
Post by: tooslow on March 23, 2016, 01:38:22 am
hey -- do you feel that the agility ladder has helped you with "fast feet"? i don't know whether or not I should use it once I can sprint/turn again. also, do you feel that getting stronger improved your acceleration in a sprint?

thanks!
Title: Re: FP's log
Post by: FP on March 23, 2016, 03:15:39 pm
hey -- do you feel that the agility ladder has helped you with "fast feet"? i don't know whether or not I should use it once I can sprint/turn again. also, do you feel that getting stronger improved your acceleration in a sprint?

thanks!

The key to getting fast feet is to pay attention to your change of direction movements in-game and figure out which movements you use the most frequently. Think about which ones are optimal to each situation. Then, you rehearse those movements and try to increase the speed. The agility ladder is a tool you can use to do that. I do a lot of Icky-shuffle variations: backwards, stepping across, stepping behind one leg, focusing on torso rotation etc. to develop good motor patterns.

A sense of balance is essential. I'm not sure how to develop this... There have been studies that show exercising on unbalanced surfaces doesn't improve overall balance.. Muscle disbalances might play a role in how good your balance is. If I were to try to develop my balance, I would also try to make it as specific to my sport as I can.

Aside from good motor patterns, balance and understanding optimal footwork, lateral plyos will help develop change of direction power. I think the skater hops where you need to stick the landing and stand on 1 leg for a few seconds are pretty much the "drop jump" of lateral plyos. Quick side-to-side variations are good too.

I'm not sure what leg muscles are used the most in change of direction. If I had to guess I would say: Glutes are most important, then Hams, Quads, Calves. But really all of them are very important, and if you have a disbalance your muscles might have to compensate. Overall core stability (dragon flags, ab wheel variations) is very important for controlling your center of gravity and so is having a very good hip hinge and a strong lower back to be able to maintain essential athletic position for prolonged periods of time.

As for improving acceleration..

If you have quad-dominance like me then I would do a DL variation to focus on your P-chain, which is a lot more important than quads in acceleration. Good variations for overall strength are RDL, rack pull, BSS. If you have a strong lower back and a really good hip hinge standard DL's are good too because they really push you through the whole ROM.

Primetimes, bounding, skips, triple jump would all be good power variations for bounding. Cleans, High Pulls, RFD deadlifts are more power-strength exercises that are important.

Learning motor patterns is critical.. Practicing accelerating out of turns is also important. In a game you are never going to be starting from a neutral sprint position, so why practice it?

The common rule for sprinters is that 1/2 of their training should be done fast. Too much slow grinding movements can actually make you slower.

Weighted sleds are supposedly amazing for increasing acceleration (and will have less impact on the shins!), but uphill running and parachutes would have the same effect. I made a DIY weight sled out of a tire and a snow sled.

Title: Re: FP's log
Post by: tooslow on March 24, 2016, 03:56:01 pm
thanks for the super-detailed response!

will definitely implement some of the stuff in your post once I can train again.
Title: Re: FP's log
Post by: FP on March 25, 2016, 12:39:58 am
thanks for the super-detailed response!

will definitely implement some of the stuff in your post once I can train again.

No problem. Feel free to add or disagree with anything, maybe we can get a discussion going.

3/23
Throws:300
-Toss with teammates 45 mins
-Light pickup 30 mins

3/24
Workout 1
45deg. back extensions: 25lb KB over head, 5x12
Ab wheel circuit x3:
-knees in+out x12
-Knees In+side x5 each side
-Hips up x6
Decline full situps: 12,11,10,9
Workout 2
Stretches x15 mins
45deg. back extensions: 30lb KB over head, 5x12
Machine ham curls:170 3x12
Throws: 200
Practice: 2 hours
-Lots of conditioning. Feeling real good..
-Missed a jump+layout hybrid opportunity... Scared I'm gonna reopen my deep turf burns.

Title: Re: FP's log
Post by: FP on April 01, 2016, 12:37:00 am
It's been a week since my last update.. Not too much going on: doing lots of GHR, decline situps, a 5x5 atg squat session for maintenance. Practices have been going fine. I have a tourney this weekend and sectionals are 2 weeks from this weekend. Tweaked my ankle Tuesday practice and also today a little. Shin splints bothering me a bit still.
BW: 185
Title: Re: FP's log
Post by: FP on April 05, 2016, 07:57:52 pm
Reality check time:
-Most important tourney of season is coming up weekend after next
-Weighed in at 195 at one point this weekend! Weighed in at 190 earlier today. That's not extra muscle in case you were wondering.  :-[ Definitely some water weight though. Still. 20 extra pounds from 2 months ago
-Injuries bothering me: Splints, groin flares up a bit, knee was oddly bad yesterday
-My playing without wind is top tier, my playing in wind is terrible.
-Sluggish, not doing nearly enough movement efficiency training.
-Nutrition has been the worst ever the last ~1-2 weeks


Goals before 4/16

Drop to 175-180lb range. Limit sugar intake to 75g a day, calories ~2000, protein 200g+ daily. Always take daily supplements. Do 3 sprint acceleration mechanics sessions, 3 change of direction sessions, 3 layout slip-n-slide sessions, 2 sled sessions. Continue with 2x week: Leg Press, Hip Hyper, Decline sit-ups. Maintain upright posture whenever possible. Get adequate rest, do injury rehab 4x week.
Title: Re: FP's log
Post by: FP on April 13, 2016, 01:36:17 am
3 days left till sectionals..
BW: 185

Last tourney went well, got 6-7 D's, 2-3 goals, 1 assist. Pretty much as good as it's gonna get when you play D-line exclusively. Played less than half the D-line points :( Coaches were giving more playing time to the seniors. The other rookie only played like 3 points over 2 days.

Practice has been going well, getting some really nice SLRVJ's out of runs. SVJ is real low, around 26". 1-step DLRVJ is like 28". A few more movement sessions, maybe some squat singles and if I can drop to 180 I think I should have at least 32" RVJ, hopefully. Laying out a good bit, getting stray D's here and there. Most of my D's are on out-jumping and out-positioning people. Acceleration mechanics are improving well, I have been running a lot.. Gonna try to run ME 20-40m daily for the next 3 days, and definitely get in 1-2 layout and jump sessions.

I have so much fucking homework this week. Fuck.

Throws against wind were looking good today. I think I'm finally getting the hang of throwing in the wind. Throws without wind looking pretty top tier as always.
Title: Re: FP's log
Post by: FP on April 23, 2016, 10:43:42 pm
So.. We didn't make it to Regionals. Lost 4, won 2 (against the same shitty team)
I played fine, got a bunch of D's and quite a few assists. Misread the disk a lot in the wind, throws looked good though. Got more playing time than expected  :)
Vert is not really where it used to be, I'm really losing my explosiveness, cause my training is just so much running and hardly any ME stuff.

[April-May workout outline]
Focuses: 40m, shuttle speed, dlrvj, layouts, slrvj, core strength, endurance in that order.

Weekly Minimum: 3 sessions: 1-3 Lifting, 1-3 sprints and acceleration, 1-3 power. At least 1 of each

Exercises:
Lifting: Squat, rack pull deadlift, RDL, BP, OHP, decline situps, dynamic core work, +glute exercise? Not hip thrust, possibly BSS
Power: REA+banded squat, high pull from blocks, Drop jumps, Depth jumps, RVJ, clean and jerk.
Speed: Bounds, Primetimes, SLRVJ, 40m-100m sprints, shuttles, layouts. Some intervals to finish.

I'll try to get as much video as I can. Depending on how much time I have I might do the lifting sessions as GPP-style training.

Functional training options:
1.Always sit perfectly straight up.
2.Use class time to do eccentric leg, arm, and core exercises.
3.Do ME sprints on the walk between classes.
4.Jump up to touch lamp posts and tree branches as I pass them going to class.
5.Use classtime to do movement analysis and ultimate analysis.
6.Do loaded carries on walks between classes (carry plates around).
7.Use Car rides to train grip, do upper body and neck stretches.
8.Do intense PNF stretches with the upper body between and during class to gain really good scapular mobility and add inches to my reach.
9. ALWAYS carry a disc. Practice wrist motion and touch, switching grips and doing grip strength training.
10. Be completely focused and always working towards improving my goals. Use phone reminders to keep on track.
Title: Re: FP's log
Post by: Leonel on April 24, 2016, 12:04:11 am
Quote
Functional training options:
1.Always sit perfectly straight up.
2.Use class time to do eccentric leg, arm, and core exercises.
3.Do ME sprints on the walk between classes.
4.Jump up to touch lamp posts and tree branches as I pass them going to class.
5.Use classtime to do movement analysis and ultimate analysis.
6.Do loaded carries on walks between classes (carry plates around).
7.Use Car rides to train grip, do upper body and neck stretches.
8.Do intense PNF stretches with the upper body between and during class to gain really good scapular mobility and add inches to my reach.
9. ALWAYS carry a disc. Practice wrist motion and touch, switching grips and doing grip strength training.
10. Be completely focused and always working towards improving my goals. Use phone reminders to keep on track.

Are you serious about doing ME sprints and loaded carries on the walk between classes and also jump up to touch lamp posts and tree branches? Haha that would look soo ridiculous to be honest  :uhhhfacepalm: Even if your self esteem allows you to do that I don't see it to be a very good idea and it potentially could lead to injuries as after sitting for like an hour or two you just want to go all out on sprints and jumps without any warmup whatsoever? I don't know if that's very intelligent imho.

Besides that when you are gonna do movement and ultimate analysis stuff during classes why go to classes in the first place as you are clearly not paying attention to the material of the class anyways? :)
Title: Re: FP's log
Post by: FP on April 24, 2016, 01:25:30 am
Quote
Functional training options:
1.Always sit perfectly straight up.
2.Use class time to do eccentric leg, arm, and core exercises.
3.Do ME sprints on the walk between classes.
4.Jump up to touch lamp posts and tree branches as I pass them going to class.
5.Use classtime to do movement analysis and ultimate analysis.
6.Do loaded carries on walks between classes (carry plates around).
7.Use Car rides to train grip, do upper body and neck stretches.
8.Do intense PNF stretches with the upper body between and during class to gain really good scapular mobility and add inches to my reach.
9. ALWAYS carry a disc. Practice wrist motion and touch, switching grips and doing grip strength training.
10. Be completely focused and always working towards improving my goals. Use phone reminders to keep on track.

Are you serious about doing ME sprints and loaded carries on the walk between classes and also jump up to touch lamp posts and tree branches? Haha that would look soo ridiculous to be honest  :uhhhfacepalm: Even if your self esteem allows you to do that I don't see it to be a very good idea and it potentially could lead to injuries as after sitting for like an hour or two you just want to go all out on sprints and jumps without any warmup whatsoever? I don't know if that's very intelligent imho.

Besides that when you are gonna do movement and ultimate analysis stuff during classes why go to classes in the first place as you are clearly not paying attention to the material of the class anyways? :)

For the degree. I just need to get my non-major classes out of the way... The rest I do pay attention in.

As for injury risk... I could start with a warmup jog and do some dynamic stretches first.  ;D I really wanna not give a shit about what anyone thinks but be disciplined enough to do these things that will definitely help me achieve my athletic goals.

Although on second thought ME jumps and full sprints are not the greatest idea... I do want to do all of these though. I carried  like a whole shitload of milk containers today with one arm so I've got those loaded carries done for today.
Title: Re: FP's log
Post by: LBSS on April 24, 2016, 11:39:16 am
the best posture is a changing posture. don't worry so much about sitting ramrod straight, worry more about moving around. squirming is better than trying to hold yourself unnaturally erect.
Title: Re: FP's log
Post by: FP on April 25, 2016, 06:50:57 am
the best posture is a changing posture. don't worry so much about sitting ramrod straight, worry more about moving around. squirming is better than trying to hold yourself unnaturally erect.

Really? I've never heard this before. I like sitting straight because it's difficult to maintain so it requires you to always be in the moment to some extent and reinforces the hip hinge movement pattern cause the lower back is locked. Honestly the best solution would be to always stand but I'm not quite that much of a deviant...

4/23
BW: 191
RVJ x 20: hitting a max of 28" off 2 steps. Dunno how long it'll take to get back in PR territory
Title: Re: FP's log
Post by: FP on April 25, 2016, 05:54:04 pm
1.Always sit perfectly straight up. 2/10
2.Use class time and car rides to do eccentric leg, arm, and core exercises, as well as stretching and meditating grip training. 4/10
3.Do ME sprints instead of walking occasionally. 2/10
4.Jump up to touch lamp posts and tree branches as I pass them going to class. 0/10
5. ALWAYS carry a disc. Practice wrist motion and touch, switching grips and doing grip strength training. 0/10
6. Be completely focused and always working towards improving my goals. Use phone reminders to keep on track. 2/10

4/25

BW: 183
Highpull,REA Deadlift off blocks: 135x5, 205x5
DLRVJ: ~10: 29" max

+4 hours

DLRVJ: ~20: 32.5" max
the ones in the video are 32" and 32.5".

A 4.5" vert increase in 2 days. Correlated with 8lb weight drop. Mostly it was movement efficiency, I stopped doing the 1-step and 2-step and just used my regular plant, where I hop and plant with both feet.

http://www.youtube.com/watch?v=4V_6BjjHS6g

I have a track workout and pickup later today.. That's in 2 hours so I'm gonna do some stretching and light plyo's, try to show up early and get some throws in.
Title: Re: FP's log
Post by: LBSS on April 26, 2016, 10:40:40 am
the best posture is a changing posture. don't worry so much about sitting ramrod straight, worry more about moving around. squirming is better than trying to hold yourself unnaturally erect.

Really? I've never heard this before. I like sitting straight because it's difficult to maintain so it requires you to always be in the moment to some extent and reinforces the hip hinge movement pattern cause the lower back is locked. Honestly the best solution would be to always stand but I'm not quite that much of a deviant...


https://www.painscience.com/articles/posture.php

Quote
A good posture is probably “dynamic,” emphasizing change and movement. Keeping active, frequently changing our posture, and experimenting with new ways of moving through the world are probably good responses to the uncertainties of posture. It’s the same in spirit as the nutritional advice to eat a varied diet.38

Most people lead overly sedentary lives, and are overly consistent in their limited physical activity; that is, even people active at work are often active in only one way, and they need variety in their movement. More movement — not any particular position, but more positions — is definitely a safe bet and a good start on a good posture.

A variety of postural behaviours will also help to strike a balance between the path of least resistance and obsessive and excessive effort, neither lazy nor overzealous. Do not stray too far from your comfort zone, but do not linger there either.
Title: Re: FP's log
Post by: FP on April 27, 2016, 10:34:34 am
4/25 (cont)
Track workout:
10-10-30 shuttle x10
30yard hills: 3x6

Pickup: played only a few points, but fine

4/26
40y sprints x10
10y sprint starts x10

ATG Squats: 255x3x5, 265x5, 275x3

Taking a week break from all running shins are dead

Pickup: 2 hours

Title: Re: FP's log
Post by: FP on May 02, 2016, 09:10:51 pm
4/27
wiped after pickup
banded knee drives for speed 2x20 each leg
deep squat 135x20

4/28
BW: 195!!!
high pulls from blocks: 135x5x3, 155x5, 165x5x2
submax jumps squats: 135 5x5
BP 135 3x8
frolf 60 mins

4/29
don't remember

4/30
tosses 60 mins
sprints: warmup + 8x20m, 4x40m
high pull from blocks: 135 2x8, 155 2x5
REA rack pulls: 185 3x8, 215 2x8, 255 2x8
misc upper body BS: triceps, biceps, bent over curls

5/1
tosses 45mins
pickup: ~2 hours. Throws look great. Struggling getting hucks off against a more straight-up mark.

5/2
tosses 90 mins
Saw my high school track coach and tried to pry some training tips from her. She helped me get better cycling during my SL bounds (I did a few sets and asked her to help me with my form).
sprints: warmup + 6x20m, 3x40m
tosses 60 mins. Hitting consistent 80+ yards on step out backhand hucks.

BW: 188 :) but I ate a large pizza a few hours ago. Prolly around 183 fasted. IF has really been helping me control my weight while not eating the healthiest foods.
Title: Re: FP's log
Post by: LBSS on May 03, 2016, 05:29:50 pm
nice distance on the backhands.
Title: Re: FP's log
Post by: FP on May 03, 2016, 11:29:58 pm
nice distance on the backhands.
Thanks. Although I'm not sure how often I would be able to get them in-game, even though I have a far step out, I tend to swing my arm all the way through on these. With a loose force i could definitely get one of these, against a good straight -up mark? Probably not I would have to throw OI backhand which maxes out at like 65ish yards for me. Or sometimes I can get the fast inside step IO flick.

I have this problem, whenever I'm being forced straight up I tend to throw high release backhand hucks. Don't get me wrong the high-release backhand is my best throw but the hucks tend to hang up there.. I wanna get better at breaking marks so I can get fast low break side hucks.

5/3
Club tryout for the top mixed team in my area! Going well, 99% I will make this team. I have a combine in 19 days where my stats will be tested.

Rolled ankle just a little bit.. Had to sit the last 15 minutes.
Title: Re: FP's log
Post by: LBSS on May 04, 2016, 07:38:15 am
what's the best mixed team now? is it still philly amp?
Title: Re: FP's log
Post by: FP on May 04, 2016, 12:45:56 pm
what's the best mixed team now? is it still philly amp?

American Hyperbole generally places among the best in the section, and about middle of the pack for regionals. I was more referring to the section as my area. AHype is one of 3 mixed teams in my area and the other 2 suck. Philly Amp and Ambiguous Grey placed #1 and 2 at Regionals last year.

I could drive down to DC to try out for AG.. However I've been going to track workouts with the Hype squad every Mon for about a month and I like this crew. A few people from my college will probably play Hype as well..
Title: Re: FP's log
Post by: LBSS on May 04, 2016, 12:54:35 pm
oh yeah i remember them. do they still have that ludicrously bouncy blond guy?

hype will be good for you. you're tall and athletic enough to have a shot with amp or AG but you'll get more seasoning and PT with hype. godspeed.
Title: Re: FP's log
Post by: FP on May 04, 2016, 01:00:11 pm
oh yeah i remember them. do they still have that ludicrously bouncy blond guy?

hype will be good for you. you're tall and athletic enough to have a shot with amp or AG but you'll get more seasoning and PT with hype. godspeed.

I didn't notice anyone like that.. But thanks, playing time is definitely a deciding factor here lol
Title: Re: FP's log
Post by: FP on May 05, 2016, 04:09:06 pm
5/4
BW:185.6 fasted
throws x 3 hours
Just hucking discs back and forth across a big field, trying to iron out IO flick break and step-out backhand huck. I'm beginning to find I can release it really low and with a big step out and still get close to maximal distance.. But I'm still swinging my arm through too much.

5/5
BW:192 after medium meal

machine deadlift (sort of like trap bar deads): 270x8, 320x8
machine BSS: 140 x8(L), x8(R)
machine SL hack squat: 90x8,8 (R), 90x6,8 (L) DL hack squat 90x20, 180x10
stretches: 30 mins

Problems I'm having: when my legs are externally rotated, my leg flexion ROM is good. When they are neutral or internally rotated, my flexion ROM drops. This is related to my groin problem and possibly glute inactivity. I also have a problem with my lowest lumbar: they do not seem to extend past neutral. Like at all. This is why I have problems with lower back rounding during full DL.

Slightly related, I noticed something else: My rectus abdominals are really tight. I stretch psoas a lot but not abs. Definitely could be contributing to my issues.

Lots of stretching and rolling, preparing my lightly sprained ankle for the Rookie vs Veteran game today. I'm the only rookie on the A team (20+ people) and most of the good B teamers are also veterans. So I'm going to have to carry extremely hard. Thinking about running a 2(mark+swing):3:2 zone on defense

17 days until combine.

EDIT: Rookie Vet game went bad we lost 13-7. Got a real nice layout grab, 1 Goal, 3 Assists, played great defense. The other A team rookie didn't show up, the best B team rookie quit halfway through, and the best B team handler quit on match point. Extremely pissed that no one gave a shit about this game. They made fun of me for being stoned when I was trying to get them to play seriously. Almost all the vets were drinking. Really can't wait for club, I need to be good enough to wreck them all.
Title: Re: FP's log
Post by: FP on May 10, 2016, 12:05:30 am
Loooots of throwing this week. 2+ hours a day. Really paid off when I handled during league today and managed to participate in half the teams goals.. Including throwing a game winning hammer 15-13.

I really should be doing more working out but I like throwing cause there's room for analysis and making throws better by thinking about them. Lifting.. Is just repetitive.
Title: Re: FP's log
Post by: FP on May 11, 2016, 12:52:36 pm
Throws: 60 mins in the rain
uphill sprints: 10x30m

AHype tryout yesterday. Went poorly. Got looked off on open cuts a lot. Got criticized for overthrowing backhand hucks. It was rainy and I turfed a force side swing (easy throw).. doesn't usually happen :( I mean I still think I will make the team. Had a couple unexplosive slrvjs where I was 8+ inches short of catching the disc. Left leg jumps especially need work.

Feeling pretty injured all around.. Both of my ankles are recovering from being slightly rolled, groin pain is reappearing, it hurts to extend my neck fully, right knee was hurting a little during the tryout and the sprints.. Gotta make sure to ice/massage/rehab everything. No shin splints.

11 days until combine.

Title: Re: FP's log
Post by: FP on May 14, 2016, 01:06:18 am
so a few things happened
1. got cut from AHype.
2. I went from kind of sick to really sick: chills, lightheadedness, fever, sore throat, spitting and coughing up phlegm 50 times a day. I slept 16 hours last night, the first 3-4 hours didn't even feel like sleep.
3. I've decided to stop smoking weed. I haven't written about this but obviously smoking 3+ times a day which I was doing is not good. Also I'm stopping fapping.

5/15
BW: 182.6 fasted. Possibly around 180 or lower completely fasted. Just feeling like shit the last week or so no appetite whatsoever. On the bright side though I can see my shoulder veins again without flexing! Haven't seen (or noticed) those since winter which is when I was at around 175.

Today was the worst day of being sick but I decided to give lifting a shot.

High Pull: 135 1x8
Standing banded hip drives+ standing SL banded hip drives: ~20 mins
High pull: 135 2x8, 175 1x5

started getting chills so I stopped.. The high pulls after the banded drives (for glute activation) felt much different and a lot better than those before. also noticed It's very hard to do deep breathing when in athletic/defensive stance.
Title: Re: FP's log
Post by: adarqui on May 14, 2016, 01:12:38 am
sux about AHype. ;/

https://www.reddit.com/r/NoFap/
Title: Re: FP's log
Post by: FP on May 14, 2016, 01:25:33 am
sux about AHype. ;/

https://www.reddit.com/r/NoFap/

I was at 30+ days of NoFap a few months ago but I wasn't really noticing any changes, so I was like this is pointless. But maybe 30 days isn't enough..

EDIT: "The Zhejiang University researchers discovered that abstaining from ejaculation for 6 days after orgasm has little effect on testosterone levels, but testosterone levels reached approximately 146 percent on the seventh day." Maybe I can use NoFap as STIM  :D

For me the bigger problem is weed: after being high pretty much all day for a few months I noticed that I'm speaking differently.. Also my motivation is just gone. Straight up gone. I can get myself to throw for a few hours because that's easy, but all other training and schoolwork have suffered a lot.
Title: Re: FP's log
Post by: FP on May 17, 2016, 12:06:48 pm
sickness clearing up! still got a light cough and nose is stuffy but hopefully should be all good within a few days. Haven't been able to find the motivation to train: just been doing some light stretching. NoFap and no weed going strong. Impatient and irritable as fuck, hopefully should pass soon.

Weighed in at 177.2 today.
Title: Re: FP's log
Post by: FP on May 18, 2016, 04:51:59 pm
5/17
BW: 177.2
Workout #1: GPP session #1

Squat (slightly below parallel):warmup, 245 x5, 255 5x5, 2:15 min breaks
BSS: bodyweight x vicious groin pain
BP: 125 3x8, 2:15 min breaks
Rack high pull: bothering sinuses
misc. groin rehab x 10 mins

Notes: Groin pain is pretty bad despite the fact I have been doing jack shit lately. Time to start daily groin rehab again.

5/18
Same level of sickness as yesterday.
BW: 177.4
Workout #2: SLRVJ session #1

misc. groin rehab x10 mins
3-step SLRVJ x30: maxed at 28.25"~28.5"

Notes:Oddly enough I switched from right-handed vertec touches to left-handed vertec touches. I also seem to get up higher with slightly more knee bend. My previous best 3-step SLRVJ was 29" (@181 BW) on a bball court.
It's very possible I PR'ed today because:
1. My vertec measurements are with Nike Frees, but today I was jumping with cleats, which have less elevation
2. Dirt is very soft: the bit of ground where I planted is at least .5" lower than the dirt around it
Title: Re: FP's log
Post by: FP on May 22, 2016, 12:04:14 am
5/19
BW:178
Workout #3: GPP session #2

Rack Pull: 205x8, 235x8, 255x8, 265x5, 275x5, 285x5, 295x5
BP: 130 8,8,7
agility ladder stuff x 30 mins

5/21
BW: 184 carb loaded. Also appetite is back, I'm gonna have to start counting calories if I want to maintain sub-180 BW.

So I have 2 tryouts tomorrow, from 8am-4pm and my sickness is still hanging around. Randomly fell asleep for 3 hours today despite getting enough sleep the last few days. My groin pain is moderate and I feel pretty slow. These are the last tryouts for both of these teams and I haven't gone to any of the other tryouts cause of sickness or other reasons. I am historically bad at playing in rain and I haven't been throwing these last 2 weeks. So pretty much I am screwed unless I can pull some magic beans out of my ass or something.

So here's the plan:
1. Get up early. 5:30am is a safeish bet
2. Stretch a lot, do some meditation, some glutivation etc
3. Brew a shitload of Yerba Mate, which is the only thing that reliably enhances my performance
4. Come out early to get some throws in

I should have some "official" stats to post tomorrow. Not expecting anything good.

EDIT: tryout went decent. got skied pretty terribly by a skinny 5' 10" black guy. I tried to go up off my left leg with my left arm... He told me he can dunk off a lob which puts him at like 37" slrvj. All my jumps were awful, my legs felt like jelly the first half of the tryout. Pretty much no highlights: consistent mediocrity. 2nd tryout cancelled. Also I am out of shape.
Title: Re: FP's log
Post by: LBSS on May 23, 2016, 02:13:09 pm
sucks about hype. have you done a postmortem with yourself on why you got cut?

good luck with the abstentions, seems like a good call.
Title: Re: FP's log
Post by: FP on May 24, 2016, 01:47:27 am
sucks about hype. have you done a postmortem with yourself on why you got cut?

good luck with the abstentions, seems like a good call.

Lots of things. LOTS:
1. I'm kind of out of shape. Notice myself getting tired too easily during points. My throws, vertical and decision making have a hard drop-off when I'm tired. Harder drop-off than most people, I've noticed. Or maybe I run too hard right away and don't manage my energy well enough.
2. My offensive cutting needs more awareness and variety.
3. My first 0-20m speed is considerably worse than my 20-40m speed. First 3 steps are way more important to Ultimate.
4. I suck at throwing to girls. I overthrow my hucks to fast dudes, you can imagine what my hucks look like playing mixed.
5. My in-game break throws tend to be high release which is not good. Not enough faking.
6. Unless I'm feeling reaally in the zone, on cutter defense I play a step-off deep which essentially gives the other team free 5-10 yard in-cuts unless I outrun my guy hardcore. I HAVE TO STOP DOING THIS.
7. My in-game awareness of the wind is pretty bad.
8. I'm really bad at making friends. Honestly my biggest weakness, cause Ultimate is all about chemistry and trust. My biggest strength is probably winning 50-50's (high vert+great hands) but fat load of good that does me if no one trusts me enough to throw hucks. I don't think I got thrown a single deep shot during the Hype tryout that went bad. Or maybe my cut timing is really bad or something. I dunno.
Title: Re: FP's log
Post by: FP on May 24, 2016, 03:44:30 am
5/23
BW: 181.2 (been going way over calorie count with shitty food)
Relapsed on NoFap 2 days ago. Doesn't matter, will keep at it

league game: 90 mins. No highlights except a nice toe drag to save a pass from going out of bounds. Lost 15-10. No turns or drops either though.. Hmm. Defensively played below average.

Workout #4: GPP session #3
BP: 130 3x8 (2 min rests)
Deep squat: 245 x5, 260 5x5 (2:30 min rests)
Rack Pull: 135x10, 205x8, 255x8, 275x8 (4 min rest before last set)
Pullup: 6,6,2 (2:30 min rests)
SL Plank banded knee drives: 15,10,15 each leg

Squat really strong, went ATG for the last reps of set 5. Rep 6 of 275 rack pull felt so easy, but reps 7,8 low back almost collapsed... Which means problems with glute activation.

NEXT SESSION NEEDS TO BE SPRINTS!!!!!
Title: Re: FP's log
Post by: LBSS on May 24, 2016, 09:26:22 am
sucks about hype. have you done a postmortem with yourself on why you got cut?

good luck with the abstentions, seems like a good call.

Lots of things. LOTS:
1. I'm kind of out of shape. Notice myself getting tired too easily during points. My throws, vertical and decision making have a hard drop-off when I'm tired. Harder drop-off than most people, I've noticed. Or maybe I run too hard right away and don't manage my energy well enough.
2. My offensive cutting needs more awareness and variety.
3. My first 0-20m speed is considerably worse than my 20-40m speed. First 3 steps are way more important to Ultimate.
4. I suck at throwing to girls. I overthrow my hucks to fast dudes, you can imagine what my hucks look like playing mixed.
5. My in-game break throws tend to be high release which is not good. Not enough faking.
6. Unless I'm feeling reaally in the zone, on cutter defense I play a step-off deep which essentially gives the other team free 5-10 yard in-cuts unless I outrun my guy hardcore. I HAVE TO STOP DOING THIS.
7. My in-game awareness of the wind is pretty bad.
8. I'm really bad at making friends. Honestly my biggest weakness, cause Ultimate is all about chemistry and trust. My biggest strength is probably winning 50-50's (high vert+great hands) but fat load of good that does me if no one trusts me enough to throw hucks. I don't think I got thrown a single deep shot during the Hype tryout that went bad. Or maybe my cut timing is really bad or something. I dunno.

interesting. getting into better shape is simple (run more) and improving cutting nearly as simple (drills, with a partner if you can swing it -- look up football route running tips). but the easiest fix from a tryout perspective might be your throws. i had to learn from harsh criticism in college that my hucks were not reliable enough to be attempting as many as i was. it was embarrassing but good advice. a couple years into club my throws improved somewhat and i started handling more. and even then i was fairly conservative.

so, some unsolicited advice (which i know you love hearing from me): next time you have a tryout, when you get the disc focus on completing every single pass, no matter how conservative. no hucks unless someone is open by 15 yards and there's no wind. get it to a handler or at the very least let someone else turf it! if you make a couple of standout plays on O or especially D, and don't make glaring mistakes, you've made a good impression.
Title: Re: FP's log
Post by: FP on May 25, 2016, 03:09:20 pm
sucks about hype. have you done a postmortem with yourself on why you got cut?

good luck with the abstentions, seems like a good call.

Lots of things. LOTS:
1. I'm kind of out of shape. Notice myself getting tired too easily during points. My throws, vertical and decision making have a hard drop-off when I'm tired. Harder drop-off than most people, I've noticed. Or maybe I run too hard right away and don't manage my energy well enough.
2. My offensive cutting needs more awareness and variety.
3. My first 0-20m speed is considerably worse than my 20-40m speed. First 3 steps are way more important to Ultimate.
4. I suck at throwing to girls. I overthrow my hucks to fast dudes, you can imagine what my hucks look like playing mixed.
5. My in-game break throws tend to be high release which is not good. Not enough faking.
6. Unless I'm feeling reaally in the zone, on cutter defense I play a step-off deep which essentially gives the other team free 5-10 yard in-cuts unless I outrun my guy hardcore. I HAVE TO STOP DOING THIS.
7. My in-game awareness of the wind is pretty bad.
8. I'm really bad at making friends. Honestly my biggest weakness, cause Ultimate is all about chemistry and trust. My biggest strength is probably winning 50-50's (high vert+great hands) but fat load of good that does me if no one trusts me enough to throw hucks. I don't think I got thrown a single deep shot during the Hype tryout that went bad. Or maybe my cut timing is really bad or something. I dunno.

interesting. getting into better shape is simple (run more) and improving cutting nearly as simple (drills, with a partner if you can swing it -- look up football route running tips). but the easiest fix from a tryout perspective might be your throws. i had to learn from harsh criticism in college that my hucks were not reliable enough to be attempting as many as i was. it was embarrassing but good advice. a couple years into club my throws improved somewhat and i started handling more. and even then i was fairly conservative.

so, some unsolicited advice (which i know you love hearing from me): next time you have a tryout, when you get the disc focus on completing every single pass, no matter how conservative. no hucks unless someone is open by 15 yards and there's no wind. get it to a handler or at the very least let someone else turf it! if you make a couple of standout plays on O or especially D, and don't make glaring mistakes, you've made a good impression.

No one is ever open by 15 yards deep at club level lol. I will definitely do some route running tho, gotta renew my gym membership to start swimming too

5/24
BW:179.8

Workout #5, Agility #1

90 minutes ladder work

+8 hours

Workout #6, GPP #4
BP 135 3x8 , 6 (2 min rests)
Leg raises off bench: 5x20
Eccentric Groin rehab: 3x20
Superset x3:
-Banded Hip drives x10
-Left leg banded knee drives +3sec hold x12
-Right leg banded knee drives +3sec hold x12


Title: Re: FP's log
Post by: LBSS on May 25, 2016, 04:53:56 pm
yep, that's why i said it  ;)
Title: Re: FP's log
Post by: adarqui on May 25, 2016, 06:16:20 pm
sucks about hype. have you done a postmortem with yourself on why you got cut?

good luck with the abstentions, seems like a good call.

Lots of things. LOTS:
1. I'm kind of out of shape. Notice myself getting tired too easily during points. My throws, vertical and decision making have a hard drop-off when I'm tired. Harder drop-off than most people, I've noticed. Or maybe I run too hard right away and don't manage my energy well enough.
2. My offensive cutting needs more awareness and variety.
3. My first 0-20m speed is considerably worse than my 20-40m speed. First 3 steps are way more important to Ultimate.
4. I suck at throwing to girls. I overthrow my hucks to fast dudes, you can imagine what my hucks look like playing mixed.
5. My in-game break throws tend to be high release which is not good. Not enough faking.
6. Unless I'm feeling reaally in the zone, on cutter defense I play a step-off deep which essentially gives the other team free 5-10 yard in-cuts unless I outrun my guy hardcore. I HAVE TO STOP DOING THIS.
7. My in-game awareness of the wind is pretty bad.
8. I'm really bad at making friends. Honestly my biggest weakness, cause Ultimate is all about chemistry and trust. My biggest strength is probably winning 50-50's (high vert+great hands) but fat load of good that does me if no one trusts me enough to throw hucks. I don't think I got thrown a single deep shot during the Hype tryout that went bad. Or maybe my cut timing is really bad or something. I dunno.

interesting. getting into better shape is simple (run more) and improving cutting nearly as simple (drills, with a partner if you can swing it -- look up football route running tips). but the easiest fix from a tryout perspective might be your throws. i had to learn from harsh criticism in college that my hucks were not reliable enough to be attempting as many as i was. it was embarrassing but good advice. a couple years into club my throws improved somewhat and i started handling more. and even then i was fairly conservative.

so, some unsolicited advice (which i know you love hearing from me): next time you have a tryout, when you get the disc focus on completing every single pass, no matter how conservative. no hucks unless someone is open by 15 yards and there's no wind. get it to a handler or at the very least let someone else turf it! if you make a couple of standout plays on O or especially D, and don't make glaring mistakes, you've made a good impression.

No one is ever open by 15 yards deep at club level lol. I will definitely do some route running tho, gotta renew my gym membership to start swimming too

5/24
BW:179.8

Workout #5, Agility #1

90 minutes ladder work

+8 hours

Workout #6, GPP #4
BP 135 3x8 , 6 (2 min rests)
Leg raises off bench: 5x20
Eccentric Groin rehab: 3x20
Superset x3:
-Banded Hip drives x10
-Left leg banded knee drives +3sec hold x12
-Right leg banded knee drives +3sec hold x12

that's one thing nobody on here journals about.. swimming. we're all land obsessed. ;f

i've been wanting to get a key to the clubhouse so I can use the pool for a while (for recovery), but haven't.. i'm in FL & it's basically summer -> pool life.
Title: Re: FP's log
Post by: FP on May 26, 2016, 08:28:21 pm
5/26
BW: 178.6 post-workout, haven't eaten anything all day
Had an amazing dream that included exotic architecture and otherworldly beings. The message seemed to highlight my current dry spell without making art and internal struggle with materialism. First dream I memorized in a while, kind of want to start keeping a dream journal again. Would be cool to have lucid dreams again, haven't had one in a while.

Pickup with high school kids : 80 mins. Handled on offense and played mark in the cup on defense. Throws not looking good: more specifically field vision. Don't think I turned any swings or uplines or any easy throws. Mark is decent. Got like 3 or 4 pointblocks, granted it's against high school kids.

Workout #7, Track #1

Warmup: lunge walks, butt kicks, high knees, leg swings, lateral leg swings
Drills: A-skips 50mx2, B-skips 50mx2
15-20m sprints, focus on start x8
100m sprints (100%) x2 5-min recovery

Gassed after second 100m. Was still kind of dizzy 20 minutes later. Should've eaten something today...............
Runs didn't feel fast or slow. Traps and upper back muscles were a little sore immediately after the second 100m.



Title: Re: FP's log
Post by: FP on May 28, 2016, 06:41:51 pm
5/27

Workout #8, SPP #1

slip n' slide layouts x 45 mins
warm up: leg swings, high knees, butt kicks
Testing new cleats: various cutting patterns, focus on acceleration x 30 mins
40m sprints (100%) x 6

Kind of just fucking around. Was gonna vid the layouts but it's kind of pointless until I can set up some sort of measurement for height and distance. Video will also give me useful things like GCT and leg/body angles for different amounts of steps/different runup speeds.

I've always wondered just how much extra distance a layout gives over a full sprint. I know some track runners have used dives to finish races with mixed results.

DualNBack x 20

5/28
BW: 179.0
Right groin very tight, strangely enough.

Throws x 60 mins: mostly fucking around, ironing out my lefty backhand upwind. Towards the end it was pretty consistent and accurate to about 25 yards.
Title: Re: FP's log
Post by: FP on May 29, 2016, 08:02:25 pm
5/28

Had a mixed tryout today (mid level team). Really happy with how I played.
Highlights:
-Layout D poaching the cutting lane! I've never gotten one of these (poaching the in-cut) before, my awareness is improving.
-One of the captains complimented my quickness (initial acceleration speed)!!! All those sprint starts are definitely helping.
-Mark was great. Don't remember being broken at all.
-We ran a suicide at the end (about 600m) and I finished first (out of like 25-30 dudes, 15-20 girls) barely beating out one of the captains! Had to lay down for like 20 mins afterwards lol.

Right hamstring pretty achy, gonna take a few days-week to focus on core/upper body.
Title: Re: FP's log
Post by: FP on May 31, 2016, 11:28:47 pm
5/30

Drove down to VA to watch Ultimate Nationals teams scrimmages (mens, womens and mixed). So many of the best players of the USA there. Took a good amount of notes: the biggest difference between me and the players on the mens team is their crazy speed endurance. Definitely gotta hit my aerobic system hard this summer. I'm thinking swimming, rollerblading and biking are all great options that will hopefully not take away much of my speed gains.

Workout #9, GPP #5

BP: 115 x 10, 135 x 8, 140 x 8, 8, 5 (2 min rests)
Superset x4:
- Leg Raises (off bench) 20, 20, 20, 16
- Right Banded Clams 10-15
Superset x3:
- Pullups: 8, 7, 4
- Left Banded Clams 10-15

5/31

Mixed tryout/pickup (low-mid level: this is my college's team, new this year. Mix of A and B team guys/girls)

Highlights:
-Got open on almost every cut.
-People complimented my quickness again. This has never happened prior to the last tryout .

Lowlights:
-Tweaked my back. Groin also felt off. My body can't handle my new stride frequency.
-Throws looked like shit. due to sweaty hands and also poor wrist snap.
-2 unforced drops. I pride myself on my catching, this is REAL bad news.
-Got really flustered around a pretty girl. Dammit lol
Title: Re: FP's log
Post by: T0ddday on June 01, 2016, 05:14:36 pm
5/19
BW:178
Workout #3: GPP session #2

Rack Pull: 205x8, 235x8, 255x8, 265x5, 275x5, 285x5, 295x5
BP: 130 8,8,7
agility ladder stuff x 30 mins

5/21
BW: 184 carb loaded. Also appetite is back, I'm gonna have to start counting calories if I want to maintain sub-180 BW.

So I have 2 tryouts tomorrow, from 8am-4pm and my sickness is still hanging around. Randomly fell asleep for 3 hours today despite getting enough sleep the last few days. My groin pain is moderate and I feel pretty slow. These are the last tryouts for both of these teams and I haven't gone to any of the other tryouts cause of sickness or other reasons. I am historically bad at playing in rain and I haven't been throwing these last 2 weeks. So pretty much I am screwed unless I can pull some magic beans out of my ass or something.

So here's the plan:
1. Get up early. 5:30am is a safeish bet
2. Stretch a lot, do some meditation, some glutivation etc
3. Brew a shitload of Yerba Mate, which is the only thing that reliably enhances my performance
4. Come out early to get some throws in

I should have some "official" stats to post tomorrow. Not expecting anything good.

EDIT: tryout went decent. got skied pretty terribly by a skinny 5' 10" black guy. I tried to go up off my left leg with my left arm... He told me he can dunk off a lob which puts him at like 37" slrvj. All my jumps were awful, my legs felt like jelly the first half of the tryout. Pretty much no highlights: consistent mediocrity. 2nd tryout

"EDIT: tryout went decent. got skied pretty terribly by a skinny 5' 10" black guy. I tried to go up off my left leg with my left arm..."

I'm not at all trying to call you out as racist, but I have to ask - is this some ultimate frisbee thing where race is always mentioned?  I've just played traditional sports - football, basketball, track but it sounds really foreign to hear this but it's something I feel like I have now heard multiple times from people who play sports like lacrosse or ultimate frisbee - this rhetoric of "oh they had this one fast black kid."   Maybe it's just coincidence, but considering all my friends who got into lacrosse and frisbee are white and I'm mixed it was enough to make me feel pretty weird about those sports.  Just wondering. 
Title: Re: FP's log
Post by: adarqui on June 01, 2016, 07:00:30 pm
personal experience:

Kids on my h.s. basketball team (JV) said stuff like that alot.. but the team was mostly white. They didn't grow up playing basketball with mostly black people, like I did. They were always extra-intimidated when we'd go into an "all black school" such as Ely or Dillard. I'd actually get way more playing time during those games because I could break their full court press, lol. So to me it was just normal, and I was always the rarity (because I was white) growing up. When I was younger people would call me white boy, Larry Bird, and eventually Jason Williams. lmao.

I'd just suspect that a sport that is majority x-race, athletes would mention the race of someone who is y-race.. seems common from what i've seen. Usually it's not racist, it's just some kind of distinguishing feature that somehow is used to label someone.. However, i've witness it used in racist ways.

I don't know if I ever mentioned it here, but, that kind of stuff was what actually made me not play varsity my senior year (junior year I broke my wrist). It's one of my few "life changing moments". The varsity coach was giving me a ride home after a summer league game and was criticizing the way I handle the ball. That game he benched me several times for actually driving in and scoring, or getting fouled; because I did it before we made 3 passes. Anyway, he told me straight up, no joke, right to my face in the car: "we don't play black ball here".. I was done after that. He kept asking me to try out/play, he had no idea why I wasn't. I really wish I had actually told him why I didn't care to play for him. That really bothered me & it still does today. That coach really ripped something from me, I really loved the game, but I lost alot of love for it when he hit me with that.

pc
Title: Re: FP's log
Post by: FP on June 01, 2016, 09:08:48 pm
"EDIT: tryout went decent. got skied pretty terribly by a skinny 5' 10" black guy. I tried to go up off my left leg with my left arm..."

I'm not at all trying to call you out as racist, but I have to ask - is this some ultimate frisbee thing where race is always mentioned?  I've just played traditional sports - football, basketball, track but it sounds really foreign to hear this but it's something I feel like I have now heard multiple times from people who play sports like lacrosse or ultimate frisbee - this rhetoric of "oh they had this one fast black kid."   Maybe it's just coincidence, but considering all my friends who got into lacrosse and frisbee are white and I'm mixed it was enough to make me feel pretty weird about those sports.  Just wondering.

I'd just suspect that a sport that is majority x-race, athletes would mention the race of someone who is y-race.. seems common from what i've seen. Usually it's not racist, it's just some kind of distinguishing feature that somehow is used to label someone.. However, i've witness it used in racist ways.

I do agree with what adarq said, I've only played fris with maybe a couple handfuls of black guys. I have heard people make jokes about "blacks superior athleticism" but i dunno if people do that in other sports too.

Although... I do think the comment I made was racist. Maybe I am subconsciously racist. I want to be straight up about who I am but I honestly just don't know. I've never seen myself as racist and I don't want to blame environmental factors but I did spend my childhood in Ukraine, which is pretty much all-white and terribly racist. My mom and dad are both a little bit racist and my uncle thinks there's going to be a war between black and white people.

It was most likely just a random lapse of judgement.

EDIT: Is it racist to believe that black guys have a genetic advantage in athletics? Out of the couple of handfuls of black athletes I have played with in frisbee, almost all were well above average athletes. You could just say it's self-fulfilling prophecy and black and white people are pretty much the same. I'm probably just ignorant. It makes me cringe just typing this up. But then again I can't change my perspective without acknowledging it. I hope you can accept me as I am.
Title: Re: FP's log
Post by: undoubtable on June 01, 2016, 11:39:53 pm
This convo reminds me of the time my college dorm mates decided to make an intramural bball team. They asked the one black kid on the floor to play. He happened to be to be super jacked and athletic looking as well. Then one kid (white) but sort of unfit looking turns to me and says it's funny how they don't ask me if I play because I'm fat but I played for my HS team, etc. I went to the one game and the black kid had not the slightest idea how to play lol, he was horrible.

Anyway, point being you don't want to stereotype and place expectations on people because it hurts individuals plus society as a whole. I imagine plenty of black kids who aren't super athletic drop sports they would otherwise enjoy because of that expectation that they have to be great and super athletic. Also, think of how many black kids might question themselves going into a field like science, engineering, etc, bc that's not who they're "supposed to be." It sucks to put those expectations and insecurities on young kids. Plus society misses out on talent across many disciplines. This goes for all races, ethnicities etc.

Anyway on an even broader scale, this issue leads me to political correctness and how it's a very big positive for society in my opinion. If you've noticed on this board, LBSS especially, will quickly correct anyone who makes racist, sexist, or other hateful remarks. I think that's such a great thing, to make people question their thoughts and beliefs. I think it's so easy to be hateful and judgmental especially with topics that we are unfamiliar with. Even a year ago, I remember being so spiteful toward the Jenner transgender case and toward the issue of transgender people in general thinking things like this a stunt, total publicity and questioning transgender being a real thing. Man after reading about the reality of it and seeing crazy statistics like attempted suicide rates among the transgender community and the extent of their suffering I felt so crappy and ignorant.

But the reality is that we all have hateful thoughts and moments and we direct it toward specific traits like race. But as long we make the effort to question those feelings and even go the extra and teach others to do the same, I think we're improving ourselves and society for future generations. That's why I'm really against Trump and his blatant egoism and spilling out hatred unapologetically. I feel like he's giving people the worst possible route. It's just so much easier to say yes I hate so and so and I don't care anymore, it's their fault such and such is happening. It kind of gives a sense of relief that someone has these same feelings as us and they're expressing them loudly and with pride. Ughhh decades of progress down the drain potentially.
Title: Re: FP's log
Post by: LBSS on June 03, 2016, 05:37:11 pm
^^^ +100

FP's not wrong about the racial breakdown in ultimate -- it really is almost all white -- and the common usage of a non-white person's race as an identifier. doesn't hold for just black people, either: there's an elite player in DC who's southeast asian, just an incredible athlete (for ultimate) with great skills, and i've heard plenty of people say stuff like, "man have you seen that asian dude on truck stop? dude can play." race is an easy identifier when almost everyone is white. doesn't make it a good habit.

fwiw, i try consciously to use some other identifying feature than race when i'm talking about someone, even when race would be the obvious/easy thing to use.
Title: Re: FP's log
Post by: FP on June 03, 2016, 10:43:45 pm
I agree about being PC to an extent. There are some gray areas like mental disorders where people begin to make excuses and make themselves victims. I know I have done this.  Also when you live in a super liberal area like me where pretty much EVERY person my age is always PC it can really make it hard to voice a dissenting opinion cause you know everyone's gonna jump on your back for it.

For example it took me 45 mins to type up my previous message because I knew it wasn't PC and I couldn't think of a way to say what I really think without being offensive.

So I found this (http://gladwell.com/the-sports-taboo/) article by Malcolm Gladwell that kind of cleared things up for me in regard to why it seems like black guys are more genetically gifted athletes.

Here's kind of my reasoning for why I had this perspective:
Quote
According to the medical evidence, African-Americans seem to have, on the average, greater bone mass than do white Americans-a difference that suggests greater muscle mass. Black men have slightly higher circulating levels of testosterone and human-growth hormone than their white counterparts, and blacks over all tend to have proportionally slimmer hips, wider shoulders, and longer legs. In one study, the Swedish physiologist Bengt Saltin compared a group of Kenyan distance runners with a group of Swedish distance runners and found interesting differences in muscle composition: Saltin reported that the Africans appeared to have more blood-carrying capillaries and more mitochondria (the body’s cellular power plant) in the fibres of their quadriceps. Another study found that, while black South African distance runners ran at the same speed as white South African runners, they were able to use more oxygen- eighty-nine per cent versus eighty-one per cent-over extended periods: somehow, they were able to exert themselves more. Such evidence suggested that there were physical differences in black athletes which have a bearing on activities like running and jumping, which should hardly come as a surprise to anyone who follows competitive sports.

To use track as an example-since track is probably the purest measure of athletic ability-Africans recorded fifteen out of the twenty fastest times last year in the men’s ten-thousand- metre event. In the five thousand metres, eighteen out of the twenty fastest times were recorded by Africans. In the fifteen hundred metres, thirteen out of the twenty fastest times were African, and in the sprints, in the men’s hundred metres, you have to go all the way down to the twenty-third place in the world rankings-to Geir Moen, of Norway-before you find a white face. There is a point at which it becomes foolish to deny the fact of black athletic prowess, and even more foolish to banish speculation on the topic.

He provides some explanations for why black athletes are proportionately overrepresented in athletics:
He talks about learned helplessness, which undoubtable already mentioned
But he also talks about this, which I previously did not know:
Quote
The likelihood is that these results reflect Africa’s status as the homeland of Homo sapiens: since every human population outside Africa is essentially a subset of the original African population, it makes sense that everyone in such a population would be a genetic subset of Africans, too. So you can expect groups of Africans to be more variable in respect to almost anything that has a genetic component. If, for example, your genes control how you react to aspirin, you’d expect to see more Africans than whites for whom one aspirin stops a bad headache, more for whom no amount of aspirin works, more who are allergic to aspirin, and more who need to take, say, four aspirin at a time to get any benefit-but far fewer Africans for whom the standard two-aspirin dose would work well. And to the extent that running is influenced by genetic factors you would expect to see more really fast blacks-and more really slow blacks-than whites but far fewer Africans of merely average speed.

So, back to my original comment. It was racist. I was mad that I got beat and I thought I could use race as an excuse. I was wrong.
Title: Re: FP's log
Post by: adarqui on June 04, 2016, 01:13:49 am
I agree about being PC to an extent. There are some gray areas like mental disorders where people begin to make excuses and make themselves victims. I know I have done this.  Also when you live in a super liberal area like me where pretty much EVERY person my age is always PC it can really make it hard to voice a dissenting opinion cause you know everyone's gonna jump on your back for it.

For example it took me 45 mins to type up my previous message because I knew it wasn't PC and I couldn't think of a way to say what I really think without being offensive.

So I found this (http://gladwell.com/the-sports-taboo/) article by Malcolm Gladwell that kind of cleared things up for me in regard to why it seems like black guys are more genetically gifted athletes.

Here's kind of my reasoning for why I had this perspective:
Quote
According to the medical evidence, African-Americans seem to have, on the average, greater bone mass than do white Americans-a difference that suggests greater muscle mass. Black men have slightly higher circulating levels of testosterone and human-growth hormone than their white counterparts, and blacks over all tend to have proportionally slimmer hips, wider shoulders, and longer legs. In one study, the Swedish physiologist Bengt Saltin compared a group of Kenyan distance runners with a group of Swedish distance runners and found interesting differences in muscle composition: Saltin reported that the Africans appeared to have more blood-carrying capillaries and more mitochondria (the body’s cellular power plant) in the fibres of their quadriceps. Another study found that, while black South African distance runners ran at the same speed as white South African runners, they were able to use more oxygen- eighty-nine per cent versus eighty-one per cent-over extended periods: somehow, they were able to exert themselves more. Such evidence suggested that there were physical differences in black athletes which have a bearing on activities like running and jumping, which should hardly come as a surprise to anyone who follows competitive sports.

To use track as an example-since track is probably the purest measure of athletic ability-Africans recorded fifteen out of the twenty fastest times last year in the men’s ten-thousand- metre event. In the five thousand metres, eighteen out of the twenty fastest times were recorded by Africans. In the fifteen hundred metres, thirteen out of the twenty fastest times were African, and in the sprints, in the men’s hundred metres, you have to go all the way down to the twenty-third place in the world rankings-to Geir Moen, of Norway-before you find a white face. There is a point at which it becomes foolish to deny the fact of black athletic prowess, and even more foolish to banish speculation on the topic.

He provides some explanations for why black athletes are proportionately overrepresented in athletics:
He talks about learned helplessness, which undoubtable already mentioned
But he also talks about this, which I previously did not know:
Quote
The likelihood is that these results reflect Africa’s status as the homeland of Homo sapiens: since every human population outside Africa is essentially a subset of the original African population, it makes sense that everyone in such a population would be a genetic subset of Africans, too. So you can expect groups of Africans to be more variable in respect to almost anything that has a genetic component. If, for example, your genes control how you react to aspirin, you’d expect to see more Africans than whites for whom one aspirin stops a bad headache, more for whom no amount of aspirin works, more who are allergic to aspirin, and more who need to take, say, four aspirin at a time to get any benefit-but far fewer Africans for whom the standard two-aspirin dose would work well. And to the extent that running is influenced by genetic factors you would expect to see more really fast blacks-and more really slow blacks-than whites but far fewer Africans of merely average speed.

So, back to my original comment. It was racist. I was mad that I got beat and I thought I could use race as an excuse. I was wrong.

btw, i don't think anyone here is offended with your original post and how you used the racial identifier.. i mean everything is cool (just in case you think people might be mad about it).

regarding those stats about african/black athletes and genetics, I think one needs to constantly be reminded about culture. Up until recently (the last ~10 years?), a black quarterback in the NFL was fairly rare. And much of the talk about why there aren't more black quarterbacks, is because of intelligence, game intelligence, etc. When in reality, it's simply based on opportunity. A black person can be just as effective as a white person, or vice versa, at any position in the NFL. It's now being proven. The same goes for any sport, olympic event, etc. I'm not ruling out physiologic genetic factors, they may in fact exist, and several studies do point them out. I am saying though, that culture and location play a more important factor.

In Kenya, Ethiopia etc, many kids run to & from school, with books. Running is their #1 sport. They also end up training at altitude, pretty much their entire life. Everyone runs distance.

In the 2012 Olympics, Mo Farah (black, British, of Somalian descent), won the 10k.. But interestingly enough, his training partner Galen Rupp (white, born in USA) came in second.

In Jamaica, everyone is sprinting. It's their #1 sport. They have had numerous heroes, and now that Usain Bolt exist, expect them to become even more obsessed.

Many of USA's potential sprinters may have also grown up playing football, basketball etc.. There's lots of other sports/activities which conflict with track & field. In Jamaica, you might have futbol/cricket which occasionally interferes, but track is their #1 sport. So are Jamaican "black people" genetically superior to "American black people"?

For the most part, Brazil dominates futbol. But France has "won", Italy, Russia etc. Why has the USA historically sucked so bad? Culture.

One can argue that skill-games rely less on genetics, but track & field events are proof that genetics play a deciding role in success. I disagree. I think dominance in any particular event is usually attributed to the culture/popularity of that event in a particular country.

If black people do have, on average more bone mass & thus more muscle, why don't we see them also dominating olympic weightlifting events? Culture.

If black people do have, on average more bone mass & thus more muscle, which helps them excel at sprints/power events, then why are they also dominating distance events such as 10k, half marathon, marathon etc? Culture.

Black athletes, depending on where they are from, might see more or less of a chance for opportunity/success if they pursue a career in sports. In many of these nations that dominate certain track and fields events, that event itself is such an enormous part of their culture. Everyone grows up participating in it. It also provides a sense of national pride.

In countries that have more of a mixed population & less of a singular identity on one event/sport, you see so much variation/diversity.

So I personally think culture & how early you start specializing in your sport, are the most important factors.

Sorry if I misunderstood your post. The second quote is much different than the first. I just think we should call out authors who quote studies which boast genetic advantages for a particular race, in sport. Alot of people are looking for excuses as to why they can't compete at the highest level.

pC!
Title: Re: FP's log
Post by: Mutumbo000 on June 04, 2016, 02:44:08 am
http://www.theatlantic.com/international/archive/2012/04/why-kenyans-make-such-great-runners-a-story-of-genes-and-cultures/256015/

Interesting discussion!

I live in Australia so I don't see many black people (our black people are aboriginals). However, I can usually tell whether an African is from West Africa or East Africa simply from looking at their physique. West Africans are usually shorter and buff. East Africans are usually lean but skinny and Sudanese tend to always be 6'4+ tall so I guess I am guilty of stereotyping but 90% of the time my stereotype tends to hold true so there must be an element of truth when it comes to genetics and athleticism. 

Apart from genetics I'd agree that it also comes down to culture and environment. Take sprinting for example. Most of the elite US sprinters tend to be from the South (warmer states). My hypothesis would simply be that the weather in a place like Florida is a lot more favourable to train in for sprinters than the weather in a place like Chicago. When you've got the environment that helps build the culture and it all goes from there.

A link about genetic mutations in Aboriginals.
http://www.abc.net.au/news/2014-01-29/genetic-modification-helps-aboriginal-people-survive-hot-climat/5225742

"But that is enough over hundreds of years for it to become incorporated as a genetic change that has passed through generations," Professor Carrell said.

Recently there have even been studies linking fat parents to having fat kids.
http://www.medscape.com/viewarticle/710209_2
The hard part is identifying whether fat people have fat kids due to poor diets and environmental factors or if there is genetic component, and exactly how much that genetic component contributes. You could really talk about it all day. At the elite level the smallest of differences counts.

My personal belief is that there are differences between different ethnicities, but in the end it all comes down to the individual. On an individual level we all have different genetics and different ceilings so it's about working hard to fulfill your potential to the fullest. Hard work beats talent when talent doesn't work hard. I could go on and give examples, but I just feel like I'm rambling so I'll leave it at that.

Title: Re: FP's log
Post by: LBSS on June 04, 2016, 08:03:32 am
part of the point -- and i got into a shit fight with kelly baggett about it on here years ago -- is that "black" is a social category that has little to do with genetic characteristics apart from dark skin (and there are exceptions even to that! i have white friends, not to mention south asians, who are darker than many "black" people). ethiopians and nigerians are more genetically different from each other than swedes and koreans. but put an australian aborginal, an ethiopian, and a nigerian together in des moines and they're all "black." so it's a useless category when you're talking about genetics and sport.

also, fuck malcolm gladwell. look how smoothly he moves from "african-american" to "kenyan" in that piece. most african-americans are descended from west africans and the whites who raped them, not kenyans. are genetics a factor in allowing people of west-african descent to dominate short sprints, and kenyans and ethiopians to dominate 10k+? most likely. but those factors have little or nothing to do with them being "black."
Title: Re: FP's log
Post by: Mutumbo000 on June 04, 2016, 08:35:20 am
part of the point -- and i got into a shit fight with kelly baggett about it on here years ago -- is that "black" is a social category that has little to do with genetic characteristics apart from dark skin (and there are exceptions even to that! i have white friends, not to mention south asians, who are darker than many "black" people). ethiopians and nigerians are more genetically different from each other than swedes and koreans. but put an australian aborginal, an ethiopian, and a nigerian together in des moines and they're all "black." so it's a useless category when you're talking about genetics and sport.

also, fuck malcolm gladwell. look how smoothly he moves from "african-american" to "kenyan" in that piece. most african-americans are descended from west africans and the whites who raped them, not kenyans. are genetics a factor in allowing people of west-african descent to dominate short sprints, and kenyans and ethiopians to dominate 10k+? most likely. but those factors have little or nothing to do with them being "black."

Good point.

Edit- I think it's just general ignorance.
Funnily enough I just read an article on facebook about a guy I used to know from athletics.
http://www.adelaidenow.com.au/messenger/sport/sprinter-deng-bulabek-a-hit-for-seaford-soccer-club/news-story/9bbb513ba7b7715f5949af9b8e74693b

He's Sudanese but they compare him to Bolt...and his 100m PB is 11.86 :uhhhfacepalm:
All the races they mention he won are 'professional' races, which are handicapped events e.g. the fastest guys in a 300m start at 2m while the slower guys start at 40m to try and make it photo finishes- its a real farce imo. The irony is that he trains with my friend and old training partner Wallace who just ran a 21.29 200m earlier this year, but of course he's white so that wouldn't be a good story.
Title: Re: FP's log
Post by: FP on June 04, 2016, 06:00:34 pm
Trying to figure out what's caused by environment and what's caused by genetics is tough, a lot of the time next to impossible. But it's great that we managed to have a discussion about what's generally considered a socially taboo topic.

I'm gonna get back to logging my shit tho lol.

5/31-6/1
Got food poisoning. A lot of throwing up and other fun things related to upset stomach.

6/2
League game: we won. Got an "almost layout-D" and a pointblock. Mark looked good.
+60 mins throwing

6/3
Pickup 4v4 - 90 mins. Nothing interesting here.

6/4
Tryout tourney for mid level mixed team called 8-bit. We lost 13-3 against AHype which sucked.

Defense: Got 2 pointblocks, didn't get broken for yards. Got skied badly by a teammate from my college I underestimated, this time going up SVJ (he went up SLRVJ). Got 2 "almost layout-D's".
Offense: Handled (threw) most of the time, didn't turn anything.  Not a lot of chemistry between me and my teammates. 2 drops.

Dunno what the hell is going on. I'm becoming a much more consistent and overall a better player but I feel like I'm losing my edge. I used to never get skied. I didn't throw a single long throw the whole game. Unforced drops are the most frustrating of all. On one of them I got distracted by the defenders attempt to get a layout D (he wasn't very close), on the other the thrower threw a high pass while I was running at him and I had an SLRVJ with both hands into the disc and just dropped it.

Back injury from 5/31 still has not gone away. I feel some pain when arching the lower lumbar/sacral spines. I have another tryout tomorrow.
Title: Re: FP's log
Post by: Mutumbo000 on June 04, 2016, 08:14:22 pm
That sucks that you got food poisoning! Any idea of where you got it from?
Title: Re: FP's log
Post by: FP on June 05, 2016, 12:22:14 am
That sucks that you got food poisoning! Any idea of where you got it from?

Some old meatballs. It sucked cause that was the day I was finally getting my diet in order and didn't eat any trashy food.. And ended up staying up pretty much the entire night puking and dry heaving.
Title: Re: FP's log
Post by: adarqui on June 05, 2016, 01:39:12 am
That sucks that you got food poisoning! Any idea of where you got it from?

Some old meatballs. It sucked cause that was the day I was finally getting my diet in order and didn't eat any trashy food.. And ended up staying up pretty much the entire night puking and dry heaving.

damn that sucks!
Title: Re: FP's log
Post by: T0ddday on June 05, 2016, 05:11:15 am
The irony is that he trains with my friend and old training partner Wallace who just ran a 21.29 200m earlier this year, but of course he's white so that wouldn't be a good story.

Maybe the rules are different in Australia but in the rest of the world a fast white athlete is certainly a good story.  In fact it's an outsized good story BECAUSE the athlete is white.  I mean 21.29 is a decent time but it isn't world class and thus shouldn't be a good story regardless - but at the high levels a white athlete gets far more press than a black athlete at the same speed (not that a necessarily have a problem with this on it's face - rare events are naturally better stories), for evidence just go to google and look at the amount of articles written about Christophe Lemetrie vs a black european sprinter with equal or better times - far more articles about the Frenchman - for no reason other than because he is white!
Title: Re: FP's log
Post by: T0ddday on June 05, 2016, 06:13:50 am
Really interesting discussion that developed out of the question I asked.  Really impressed by the education level and the civility of the members of the board to educate and learn rather than attack and win arguments...  Really is promising how different the community is here from the rest of the internet!  I have a few things to add - but first to just address the initial argument that it makes sense to refer to race when one is a minority in the sport...  This excuse is totally fine IF THERE IS A REASON to differentiate the person.   For example if I was playing basketball with friends against a group of all strangers of whom all are black except one - it is totally reasonable (maybe not intelligent or politically correct but reasonable) to use race to differentiate.  I'm guilty of it myself - I can see myself saying "I'll guard the white guy" or after the game saying "the white dude was killing it".  Same if everyone was white except for one player - this player might get referred to "the black guy".   This might be lazy of me to use race in this context BUT it is reasonable because I don't know these players, my friends dont know these players, and we are trying to tell them apart, thus if only one is white or black we might use this identifier to tell them apart...

Should we practice this?  Maybe not.  Probably not.  But the point is the reason I was curious about the mention of race in your post was that it seemed so pointless...  You got beat to a frisbee by a player.  Adding the race of the player to your story doesn't help me understand your experience at the tryout in any way shape or form or help me differentiate between players at all...  The only reason why your inclusion of race would help me is IF I thought his race mattered.... 

Anyway with that out of the way I think that I have three points to add, (1) a sociocultural point, a (2) human point and finally a (3) scientific point (I am a geneticist in real life after all...).

EDIT: Is it racist to believe that black guys have a genetic advantage in athletics? Out of the couple of handfuls of black athletes I have played with in frisbee, almost all were well above average athletes. You could just say it's self-fulfilling prophecy and black and white people are pretty much the same. I'm probably just ignorant. It makes me cringe just typing this up. But then again I can't change my perspective without acknowledging it. I hope you can accept me as I am.

(1) First off...   YES.  It is totally racist to believe that black guys have a genetic advantage in athletics.  It's 100% racist and it's not a belief you should hold on to.  Racism is defined as the belief that one race is superior in some aspect to another.   If you take the dubious evidence that your personal experience is that the black athletes you played frisbee with were above average athletes as reason to believe that there is a genetic advantage in athletics to being black you are being racist - I can accept you as who you are but I also hope you can change!    Remember racism does not mean you believe everyone as a race is superior - slave owners didn't necessarily believe that slaves were less intelligent than mentally challenged white people - they just believed on average they were far less intelligent - you don't have to believe in racial differences that manifest 100% of the time to be racist.

I know the defense of this belief people try to cling to - whats wrong with believing something GOOD about black people (that they are great athletes).  Well, first off... A lot - but I will get to that in my second point...   But, beyond that the problem with claiming you only believe that good stereotypes are genetic is that it is logically inconsistent.  I don't see any black people in the spelling B - I see asians, indian and jewish people.  Black people graduate at a much lower rate from college.  Given this data why not believe that Asian, Indian and Jewish people are genetically smart and blacks are genetically stupid?  Do you believe that?  Or do you reject that belief and claim educational attainment is entirely cultural but ascribe sports performance to genetics - this is a silly inconsistent belief that people claim to have because they don't want to sound offensive.  Intelligence and athletics are both influenced by genetics and environmental - you can't choose to believe that positive things are largely genetic but then ascribe the environment as being 100% responsible for differences that would be offensive to categorize as genetic.   That's not how genetics works. 

(2) I want to give you a human example of why this belief is so troubling.  I have shared this story before I believe but it is a formative part of my past and I think it bears repeating.  I am/was a mixed athlete in track and field.  I ran short sprints.  I was never world class but I did run a couple good races and the interest in my performance along racial lines was striking.  After decent performances I was often approached by white and black athletes asking "what are you?".   I always hating answering the question because any mention of my fathers African ancestry immediately made white people crestfallen.  I would hear things like "oh that's why" or "oh that makes sense" and sense there disappointment that I wasn't what the wanted to see (a fast white person) and I could tell that the clearly thought that my speed was now not impressive and just a product of blackness.   This sucks.  I have sequenced my genome.  I have over 80% european ancestry!  I have thrown up on the track.  I have put in work.  To have someone dangle praise in front of you and take it away because they think it is a product of your skin color is extremely sad...  This is bad for white athletes and black athletes as well as mixed athletes.  I know a guy who has recently broke in as a special teamer on the carolina panthers.  His highlight of the season was chasing down pacman jones from behind on a punt return and making up a lot of ground to get the tackle.  He is extremely fast.  He is white.  But when he began to get noticed there was immediately an article on espn praising him.   Guess what it said:

http://espn.go.com/blog/carolina-panthers/post/_/id/14097/colin-jones-continues-to-impress

From the article "He’s not the fastest or the most athletic, but he works hard and he makes plays. He also isn’t flamboyant or outspoken."

BULLSHIT.  He is the fastest and most athletic player on the team.  He isn't the best or the smartest which is why he is on special teams but the racist writer can't see past their biases.   The writer has to ascribe a white athletes success to hard work and "not flamboyance" while they take away credit from the black athlete and brand them naturally gifted and lazy.  This subconscious racism isn't just about something as harmless as sports.  This subconscious racism bleeds into academia, society, employment - it's a unspoken belief that white people work hard and deserve credit for it while black people are naturally good dancers and athletes but don't work hard.  This is terrible belief and it's one everyone should examine themselves for.   

Interestingly enough ESPN was called on their racism and wrote another article about him a few months later that included this gem:

http://espn.go.com/blog/carolina-panthers/post/_/id/15439/return-of-special-teams-ace-colin-jones-big-for-panthers

"He also can play safety, so the Panthers don’t have to keep an extra player on the roster at that position. He's one of the fastest players on the team as well."

The writers behind this should be ashamed of themselves for being so racist and lazy.  Terrible journalism but nobody complains because they disguise racism as praise which sounds nice.   


(3) Finally... About science.  Hopefully I have convinced that believing that one race is better at sports (or smarter or quicker or anything you value) is a terrible belief to have because it hurts people and denies them praise for hard work and generally has negative effects on society.  But, in your last post you posed a question that is fair to me as a scientist... Sure beliefs about race and speed are racist and damaging but.... are they true?  In a complete unemotional scientific curiosity aspect...  are they true?  You write:

Quote
"Trying to figure out what's caused by environment and what's caused by genetics is tough, a lot of the time next to impossible. "

Well I am a geneticist so it's what I do for a living and it's not next to impossible.  Lets consider your statement for scientific truth.  Is it possible blacks have an advantage in athletics?   NO.   Do some people have a genetic advantage in athletics?  Yes.  This is true.  So why not blacks?   Well, to answer your question you have to understand genetics.

LBSS eluded to this in his answer but I don't know if you understand human genetic history and if you want to have a handle on it I think it's a helpful tool to conquer racism.   Humans come from Africa.   We evolved there at most 1 million years ago.  And for almost a million years we lived there exclusively.  Genetics allows us to measure time through mutations.   Mutations are rare events that arise spontaneously by chance and when they affect a benign portion of the genome do not affect fitness.  So if one family is genetically similar and splits apart and lives on two islands we can see how far they have been apart...  After 1000 years apart they may have a couple hundred new mutations that segregate the groups.  After 5000 years they may have a couple thousand mutations.  Counting these mutations allows us to calculate backwards how long ago we have a common ancestor...

Humans left Africa about 50k years ago.  Thus all non-africans have a common ancestor at most 50k years in the past.  In fact if you cluster mutations into groups to put humans into clusters (scientific genetic definitions of race or relatedness) you come up with about 13 haplotypes or "races".   All 13 of these groups live in Africa.  One lives in East Africa and the rest of the world...  Humans spent so much time in Africa that someone in south africa and someone in west africa may have their most recent common ancestor half a million years ago while all non-african humans share one at most 50k years ago... This is why LBSS made the statement "ethiopians and nigerians are more genetically different from each other than swedes and koreans" which is totally true.

Given this it is preposterous that a complex trait like speed would be shared among all people from Africa.   Like LBSS said - DO NOT LISTEN TO MALCOLM GLADWELL.  Seriously, this guy is a writer.   Not a scientist.  Not a statistician.  He is a talented writer and he cherrypicks science to justify his racist beliefs.  He is still angry that he didn't make it as a middle distance runner and is trying to blame his failure on genetics.  WEAK.

To summarize my point before my gladwell tirade... Africa has more diversity than the rest of the world (in fact the only coding alleles in common across the continent involve skin color - not even hair texture - so if you want to make a true statement about african people you can say "they have a genetic disposition to not be pale skinned" - that is it). 

But... What about non-africans.   I realize the irony in my point - that I am making an argument that the people of africa are "special" relative to other people and as such it's impossible that they have any genetic advantage or disadvantage in common.  Well - they are special.   But I don't think it's racist because they are special because we are ALL african.  Its our homeland.  It's where we started and it is special.  But so could these non-africans be slower?  Could chinese people be better at gymnastics?   The truth is an unsatisfying probably not.  Most of mainland china has very little admixture.  So while offensive and troubling a belief about a shared genetic trait common to Chinese is scientifically more plausible than for African/Blacks.  However, it's still really unlikely that it would be any complex trait like speed or intelligence.   You do see simple traits like height that are shared among the chinese people - of course you don't see these among africans on a whole - but you do for small groups like the very tall Masai and very short Pygmies...

Basically the more complex the trait the more unlikely you will see it shared among a big group of people (such as one of our sociocultural racial groups).  Very complex traits are shared among families.   Less complex groups are shared by closely related tribes or groups.  Simple traits are shared over larger geographically semi-spread out groups.  Nothing is shared over Africa.   

I hope that helps.  If the science is written poorly I will summarize by saying that Africa as the homeland for humans is not a place with enough genetic commonality for anything like speed to be shared.  In general our sociocultural racial structure (white, black, asian, etc) has far too large groups for their to be racial genetic differences that involve anything more than what you see...  It is possible that some racial or ethnic group outside of africa has enough genetic commonality to share a complex trait at a slightly higher rate that other groups.  But it wouldn't be meaningful - eg maybe chinese have a 1% advantage in learning to memorize multiplication on average when controlling for environment - thus this racist thought might have an acorn of truth BUT it does not have a bit of utility and DOES cause a lot of hard... 
Title: Re: FP's log
Post by: FP on June 05, 2016, 12:17:20 pm
Just want to clarify about the Gladwell article: The original quote I have is him explaining why the common person might think someone of african descent might have a genetic advantage in athletics. This is the part of the article where he acknowledges the opposing viewpoint. The rest of the article consists of him arguing against this perspective. If you read the second quote you'll see that his main argument is essentially the same as yours, T0ddday: people born in west africa have much more genetic variability because everyone was originally from Africa. More genetic variability = more athletes further away from the average.

Hilariously enough, he also gives an example almost EXACTLY like the one you made: about how the media perpetuates racism and white athletes are praised for their work ethic while black athletes accomplishments are chalked off as "talent" even though that's bullshit and everyone works very hard to be a top level athlete.
Title: Re: FP's log
Post by: FP on June 06, 2016, 11:23:16 pm
6/5
BW: 178.8
2 hour practice/tryout: Nothing special. Hamstrings achy after every practice, gonna use the next few days to rest them.

Workout #10, GPP #6
Superset x5:
-BP:115x10, 135x8, 140x8,7,5
-Leg raises (off bench): 5x20
Pullups:8,6,4
Squat
Front Squat
shoulders and back way too sunburned
Dot Drill x2: SL hops feeling real slow
SL calf raises: BW x 5 sets each leg to failure (~12-20)

6/6
Swimming: 20 laps. Getting water in my throat had to stop to cough a few times. Very slow, breathing every 4th stroke (can't do 3 cause I can only do one side and 2 is too frequent). Had to take several 30 second breaks.

Workout #11, SVJ #1
SVJ x 30: maxed out at 29", possibly 29.5". Meh, about expected. Did a single 1-step DLRVJ, felt a slight back ache.
Title: Re: FP's log
Post by: FP on June 06, 2016, 11:28:36 pm
6/5
BW: 178.8
2 hour practice/tryout: Nothing special. Hamstrings achy after every practice, gonna use the next few days to rest them.

Workout #10, GPP #6
Superset x5:
-BP:115x10, 135x8, 140x8,7,5
-Leg raises (off bench): 5x20
Pullups:8,6,4
Squat
Front Squat
shoulders and back way too sunburned
Dot Drill x2: SL hops feeling real slow
SL calf raises: BW x 5 sets each leg to failure (~12-20)

6/6
Swimming: 20 laps. Getting water in my throat had to stop to cough a few times. Very slow, breathing every 4th stroke (can't do 3 cause I can only do one side and 2 is too frequent). Had to take several 30 second breaks.

Workout #11, SVJ #1
SVJ x 30: maxed out at 29", possibly 29.5". Meh, about expected. Did a single 1-step DLRVJ, felt a slight back ache.

Should be good to do some squats tomorrow.

Important question: My hamstrings feel achy after every practice but I really wanna continue my sprinting and DL's. Should I do sprints and DL's anyway? achiness is in the upper hamstring (almost glute). Last few sprint sessions I had it real bad, it almost felt like a toothache in my legs when I was sitting down for prolonged periods (driving).
Title: Re: FP's log
Post by: adarqui on June 07, 2016, 03:10:35 am
6/5
BW: 178.8
2 hour practice/tryout: Nothing special. Hamstrings achy after every practice, gonna use the next few days to rest them.

Workout #10, GPP #6
Superset x5:
-BP:115x10, 135x8, 140x8,7,5
-Leg raises (off bench): 5x20
Pullups:8,6,4
Squat
Front Squat
shoulders and back way too sunburned
Dot Drill x2: SL hops feeling real slow
SL calf raises: BW x 5 sets each leg to failure (~12-20)

6/6
Swimming: 20 laps. Getting water in my throat had to stop to cough a few times. Very slow, breathing every 4th stroke (can't do 3 cause I can only do one side and 2 is too frequent). Had to take several 30 second breaks.

Workout #11, SVJ #1
SVJ x 30: maxed out at 29", possibly 29.5". Meh, about expected. Did a single 1-step DLRVJ, felt a slight back ache.

Should be good to do some squats tomorrow.

Important question: My hamstrings feel achy after every practice but I really wanna continue my sprinting and DL's. Should I do sprints and DL's anyway? achiness is in the upper hamstring (almost glute). Last few sprint sessions I had it real bad, it almost felt like a toothache in my legs when I was sitting down for prolonged periods (driving).

people here who have had serious hamstrings pulls would probably be able to answer you better.. but, i'd say tone down the intensity on the sprints, or cut them out completely, until that feeling goes away. the "I had it real bad" phrase definitely makes it sound like you shouldn't push them maximally in a sprint session. If they are firing sub-optimally due to strain, overuse, fatigue etc, then what point would a sprint session even serve? i'd try to see if you can tone it down a bit and see if that feeling goes away/improves.

my 2cents.

pc!
Title: Re: FP's log
Post by: Mutumbo000 on June 07, 2016, 03:27:43 am
6/5
BW: 178.8
2 hour practice/tryout: Nothing special. Hamstrings achy after every practice, gonna use the next few days to rest them.

Workout #10, GPP #6
Superset x5:
-BP:115x10, 135x8, 140x8,7,5
-Leg raises (off bench): 5x20
Pullups:8,6,4
Squat
Front Squat
shoulders and back way too sunburned
Dot Drill x2: SL hops feeling real slow
SL calf raises: BW x 5 sets each leg to failure (~12-20)

6/6
Swimming: 20 laps. Getting water in my throat had to stop to cough a few times. Very slow, breathing every 4th stroke (can't do 3 cause I can only do one side and 2 is too frequent). Had to take several 30 second breaks.

Workout #11, SVJ #1
SVJ x 30: maxed out at 29", possibly 29.5". Meh, about expected. Did a single 1-step DLRVJ, felt a slight back ache.

Should be good to do some squats tomorrow.

Important question: My hamstrings feel achy after every practice but I really wanna continue my sprinting and DL's. Should I do sprints and DL's anyway? achiness is in the upper hamstring (almost glute). Last few sprint sessions I had it real bad, it almost felt like a toothache in my legs when I was sitting down for prolonged periods (driving).

Hamstrings are a difficult muscle. I've torn mine 3x and I'm still not much wiser with what's bad pain and what's good pain. Out of the 3 times I've torn the muscle 2 of them were from accelerating after running 100% within the past 24-48 hours. The 3rd and final time I tore it was last year and that was just from doing medium intensity, but doing too many sets and not being able to distinguish muscle soreness from injury soreness.

I've found that when training with sprinting you're always going to feel your hamstrings when you do max effort and particularly with anything 100m+ due to the lactic. If I waited until I never felt any hamstring soreness I'd probably only be able to run once or twice a week. When I didn't train regularly I'd never feel any hamstring soreness though so maybe I've just got a chronic issue with my hamstrings :huh:

If you're not used to getting hamstring soreness I'd listen to adarq and not do any max effort sprints until the soreness has disappeared. Also try and do deadlifts and sprinting on the same day if possible so you can increase the recovery time.
Title: Re: FP's log
Post by: T0ddday on June 07, 2016, 12:21:07 pm

Hamstrings are a difficult muscle. I've torn mine 3x and I'm still not much wiser with what's bad pain and what's good pain. Out of the 3 times I've torn the muscle 2 of them were from accelerating after running 100% within the past 24-48 hours. The 3rd and final time I tore it was last year and that was just from doing medium intensity, but doing too many sets and not being able to distinguish muscle soreness from injury soreness.

I've found that when training with sprinting you're always going to feel your hamstrings when you do max effort and particularly with anything 100m+ due to the lactic. If I waited until I never felt any hamstring soreness I'd probably only be able to run once or twice a week. When I didn't train regularly I'd never feel any hamstring soreness though so maybe I've just got a chronic issue with my hamstrings :huh:

If you're not used to getting hamstring soreness I'd listen to adarq and not do any max effort sprints until the soreness has disappeared. Also try and do deadlifts and sprinting on the same day if possible so you can increase the recovery time.

Pain in the hamstring near glute SOUNDS like nothing but DOMS.  If that's the case you are fine - you probably just are not used of insertional glute soreness... but then again be careful...  The scary pain is the pain at the bottom of the hamstring that you can feel.

In general sprinters do not tear from the origin - that is a HORRIFYING injury - biceps femoris avulsion and it happens primarily to water skiiers.  Sprinters suffer hamstring injuries to the muscle belly OR as was the case in my last injury we rupture from the insertion to the tibia. 

I do agree with Mutumbo that unfortunately there isn't really a good "sign" or "feeling" you get before you tear your hamstring.  In fact I have never torn my hamstring when they are very sore.  I have torn the muscle belly multiple time from coming off the turn in the 200m - there is a step off the turn where you put a lot of force through the hamstring where a lot of people tear. 

The one pattern I have noticed with tears is that they actually usually occur when I am feeling absolutely great BUT have just some type of residual fatigue  (Fatigue NOT soreness) and ask for too much.  Here is a recipe for me to tear my hamstring.

Be well rested and go to a track meet.  Run the 60m, 200m.  Run amazing times.  Get a season PR in the 60m as my training and peaking is going great and I just feel ridiculously powerful.   After that go lift weights and get inspired and do some heavy cleans.

Then the next day go play flag football (note that I do not feel sore BUT I clearly have residual fatigue from the day before) come out of the game for a bit and then get back in and jam a WR playing inside technique but let him get across my face and get just a step more than I usually am comfortable given my recovery speed...  Here a "Ball" call from the side and turn my hips and accelerate toward receiver as fast as I can to time my steps to get my head around and jump off one foot and make a play on the ball... 

Put my weight on one leg to make a play and "POP".  Crumble to the ground and watch the receiver catch the ball and score.

That story is actually my first hamstring tear junior year of college playing.

It has all the elements of stupidity all in one.

1)  Running PR level times at meets does not make you sore.  Running a 60m and 200m is not much volume at all if your in shape.  It doesn't feel hard. But if you run 6.7 and your previous best is 6.9 you have put so much fatigue in those hamstrings.  Not realizing this is idiotic.

2)  Lifting weights post performance isn't always stupid but lifting dynamically is.  Respect performance.

3)  Asking for more speed and power out of my legs dynamically in a sport where I cannot accelerate gradually when in a fatigued state. 

This is the recipe for injury.

The following is a little brosciencey so take that as a warning but here is my takeaway for hamstring injuries.  I actually think the sore legs are probably the safest to train.   If you do a bunch of RDLs and get your hamstring super super sore and then the next day you go sprint...  IMO I think you will be slower but more unlikely to tear.   The soreness will make you wear and the tear happens when you are strong - when you are able to make supramax force with the muscle at a new ROM and it just can't take it. 

So train your sore hamstrings.  What you want to avoid is fatigued legs that are not sore.  This is the double whammy.  Fatigued means more likely to tear.  Not sore means still capable of producing lots of power.  Lots of power combined with high likelihood of tearing is not good.

What's the difference between fatigue and soreness...  This is what I am not sure about totally.  It's hard to articulate but I am talking about a specific fatigue.  I call it "PR fatigue" and because it doesn't inhibit you it's very dangerous.  Basically, a good piece of advice is Respect performance.

Was your max vertical jump 30 inches?  But you just jumped 36 inches?  Respect what you did.  Respect that you just asked SO much out of your body.  You just got your muscles and brain to produce something that they have never done before.  They are shellshocked.  Give them a few days.   Doesn't matter if you don't feel sore.  The day your PRed could have came after a rest day and your PR day maybe included warmup and less than 30 total jumps...  That won't make most people sore.  In fact you will probably be so pumped up you will want to go train the next day.  Don't.  Take it easy.  Same goes for sprint PRs or really anything near PR ( Really anything that you don't do in practice - if you PR is 11.0 but you haven't ran faster than 12.0 in 2 months and you run 11.5 then you need a few back off days). 
Title: Re: FP's log
Post by: FP on June 07, 2016, 10:38:46 pm
Thanks for all the help guys. I will definitely take it easy for a few days after performances where I show improvements from other recent workouts. Timing my runs after hamstring strength training might help me avoid injuries.. But I won't develop my speed as fast because my runs will end up being submax, right? That's what I'm kind of confused about, how much value for speed gains is in submax sprints unless I'm doing them for conditioning.

Also are medium/heavy weight sled pulls a good alternative to other hamstring strength training?

6/7
BW:180-182

Workout #12, Track #2
Warm up: high knees, butt kicks, lunges, leg swings, lateral leg swings
A-skips: 40y x2, B-skips: 40y x2
Sprint starts: 3 sets of 4, alternating start legs
40y sprints: 10, alternating start legs. Poorly hand timed runs, first one was 4.89, next 5 all around 5.00-5.05, but the last 4 were all around 4.93-5.00. The starts felt extremely slow, especially off the left leg. I possibly might have run 40m instead of 40y, but probably not.

Some kid threw up in the pool, so no swimming today.
Title: Re: FP's log
Post by: T0ddday on June 07, 2016, 11:04:45 pm
Thanks for all the help guys. I will definitely take it easy for a few days after performances where I show improvements from other recent workouts. Timing my runs after hamstring strength training might help me avoid injuries.. But I won't develop my speed as fast because my runs will end up being submax, right? That's what I'm kind of confused about, how much value for speed gains is in submax sprints unless I'm doing them for conditioning.

Also are medium/heavy weight sled pulls a good alternative to other hamstring strength training?

6/7
BW:180-182

Workout #12, Track #2
Warm up: high knees, butt kicks, lunges, leg swings, lateral leg swings
A-skips: 40y x2, B-skips: 40y x2
Sprint starts: 3 sets of 4, alternating start legs
40y sprints: 10, alternating start legs. Poorly hand timed runs, first one was 4.89, next 5 all around 5.00-5.05, but the last 4 were all around 4.93-5.00. The starts felt extremely slow, especially off the left leg. I possibly might have run 40m instead of 40y, but probably not.

Some kid threw up in the pool, so no swimming today.

If your taking it easy after each day where you show performance increases... Then you are getting faster.  If your not getting faster you can train more, so easy way you either do very little submax or you are getting faster...

What is up w this alternating lead leg stuff?  Haven't you guys figured out your lead leg by now?? And it really shouldn't matter to much especially on your standing start. 

Also please don't tell me your self hand timing your 40yd sprints as well?  Your having someone else time you right???
Title: Re: FP's log
Post by: FP on June 08, 2016, 12:06:49 am
Thanks for all the help guys. I will definitely take it easy for a few days after performances where I show improvements from other recent workouts. Timing my runs after hamstring strength training might help me avoid injuries.. But I won't develop my speed as fast because my runs will end up being submax, right? That's what I'm kind of confused about, how much value for speed gains is in submax sprints unless I'm doing them for conditioning.

Also are medium/heavy weight sled pulls a good alternative to other hamstring strength training?

6/7
BW:180-182

Workout #12, Track #2
Warm up: high knees, butt kicks, lunges, leg swings, lateral leg swings
A-skips: 40y x2, B-skips: 40y x2
Sprint starts: 3 sets of 4, alternating start legs
40y sprints: 10, alternating start legs. Poorly hand timed runs, first one was 4.89, next 5 all around 5.00-5.05, but the last 4 were all around 4.93-5.00. The starts felt extremely slow, especially off the left leg. I possibly might have run 40m instead of 40y, but probably not.

Some kid threw up in the pool, so no swimming today.

If your taking it easy after each day where you show performance increases... Then you are getting faster.  If your not getting faster you can train more, so easy way you either do very little submax or you are getting faster...

What is up w this alternating lead leg stuff?  Haven't you guys figured out your lead leg by now?? And it really shouldn't matter to much especially on your standing start. 

Also please don't tell me your self hand timing your 40yd sprints as well?  Your having someone else time you right???
Well I need a fast first step starting off either leg. If I only practice starts off my right leg, won't that only improve my movement efficiency for starts off my right leg?

I did self time here, I'm not sure why that's bad. I just wanted ballpark figures for my 40y, I know any type of hand timing would be inaccurate. Is self timing especially inaccurate or does it impact mechanics or something?

EDIT: looked over seifullahs journal where you address both of these things in detail. Sorry I don't follow your posts as closely as I should lol. I'll do my right and left leg starts separate days, and get the app for timing runs or have a friend do it.
Title: Re: FP's log
Post by: T0ddday on June 08, 2016, 06:50:45 pm
Thanks for all the help guys. I will definitely take it easy for a few days after performances where I show improvements from other recent workouts. Timing my runs after hamstring strength training might help me avoid injuries.. But I won't develop my speed as fast because my runs will end up being submax, right? That's what I'm kind of confused about, how much value for speed gains is in submax sprints unless I'm doing them for conditioning.

Also are medium/heavy weight sled pulls a good alternative to other hamstring strength training?

6/7
BW:180-182

Workout #12, Track #2
Warm up: high knees, butt kicks, lunges, leg swings, lateral leg swings
A-skips: 40y x2, B-skips: 40y x2
Sprint starts: 3 sets of 4, alternating start legs
40y sprints: 10, alternating start legs. Poorly hand timed runs, first one was 4.89, next 5 all around 5.00-5.05, but the last 4 were all around 4.93-5.00. The starts felt extremely slow, especially off the left leg. I possibly might have run 40m instead of 40y, but probably not.

Some kid threw up in the pool, so no swimming today.

If your taking it easy after each day where you show performance increases... Then you are getting faster.  If your not getting faster you can train more, so easy way you either do very little submax or you are getting faster...

What is up w this alternating lead leg stuff?  Haven't you guys figured out your lead leg by now?? And it really shouldn't matter to much especially on your standing start. 

Also please don't tell me your self hand timing your 40yd sprints as well?  Your having someone else time you right???
Well I need a fast first step starting off either leg. If I only practice starts off my right leg, won't that only improve my movement efficiency for starts off my right leg?

I did self time here, I'm not sure why that's bad. I just wanted ballpark figures for my 40y, I know any type of hand timing would be inaccurate. Is self timing especially inaccurate or does it impact mechanics or something?

EDIT: looked over seifullahs journal where you address both of these things in detail. Sorry I don't follow your posts as closely as I should lol. I'll do my right and left leg starts separate days, and get the app for timing runs or have a friend do it.

Why do you need a fast start with both both a left right and a right left start? 

I'm not a frisbee expert but is there a play where they first you to line up with both right and left lead legs in front and make you run a race from a dead start?  Probably not. 

Football players, basketball players, soccer players only do not need both a LR and RL start.

I believe you are making a common mistake where you are confusing speed training and sports specific training.

Squats are used to build the legs.  But basketball players sometimes must jump with feet staggered.  Sometimes they must jump will twisting to go up for block.  But it is foolish to practice squats with different foot staggers or w a torso twist. 

Same for a 40yd sprint.  You want to get faster.  That's it.  First you have to get comfortable running which won't help your speed, think of it like newbie gains in weights.  You have to get used to whatever foot starting position you are comfortable with and get in your 3 pt stance and blast out for 40 yds without thinking of starting and stopping a watch.  The watch error is going to be far more than the improvement you will make in the 40yd most weeks.  Once you get good and comfortable you will find out how fast you actually are.  Then from that point on every 10th of a second u take off will make a difference in your game speed.  Don't complicate it.  Running is hard enough.  You don't need to think about foot positions and starting a watch.  Just get as good as you can and keep it simple and run faster...

In reality from the little I know about frisbee - you actual true first step is meaningless.  All good athletes - soccer, basketball, etc.  don't actually ever do a true first step like in track.  All acceleration comes from either a direction change or speed change or some counter movement...  This is how you figure out how to become specifically faster in frisbee... But figure that out w frisbee drills or at practice.  Respect speed training to get as fast as possible.   
Title: Re: FP's log
Post by: FP on June 09, 2016, 01:34:25 pm
Thanks for all the help guys. I will definitely take it easy for a few days after performances where I show improvements from other recent workouts. Timing my runs after hamstring strength training might help me avoid injuries.. But I won't develop my speed as fast because my runs will end up being submax, right? That's what I'm kind of confused about, how much value for speed gains is in submax sprints unless I'm doing them for conditioning.

Also are medium/heavy weight sled pulls a good alternative to other hamstring strength training?

6/7
BW:180-182

Workout #12, Track #2
Warm up: high knees, butt kicks, lunges, leg swings, lateral leg swings
A-skips: 40y x2, B-skips: 40y x2
Sprint starts: 3 sets of 4, alternating start legs
40y sprints: 10, alternating start legs. Poorly hand timed runs, first one was 4.89, next 5 all around 5.00-5.05, but the last 4 were all around 4.93-5.00. The starts felt extremely slow, especially off the left leg. I possibly might have run 40m instead of 40y, but probably not.

Some kid threw up in the pool, so no swimming today.

If your taking it easy after each day where you show performance increases... Then you are getting faster.  If your not getting faster you can train more, so easy way you either do very little submax or you are getting faster...

What is up w this alternating lead leg stuff?  Haven't you guys figured out your lead leg by now?? And it really shouldn't matter to much especially on your standing start. 

Also please don't tell me your self hand timing your 40yd sprints as well?  Your having someone else time you right???
Well I need a fast first step starting off either leg. If I only practice starts off my right leg, won't that only improve my movement efficiency for starts off my right leg?

I did self time here, I'm not sure why that's bad. I just wanted ballpark figures for my 40y, I know any type of hand timing would be inaccurate. Is self timing especially inaccurate or does it impact mechanics or something?

EDIT: looked over seifullahs journal where you address both of these things in detail. Sorry I don't follow your posts as closely as I should lol. I'll do my right and left leg starts separate days, and get the app for timing runs or have a friend do it.

Why do you need a fast start with both both a left right and a right left start? 

I'm not a frisbee expert but is there a play where they first you to line up with both right and left lead legs in front and make you run a race from a dead start?  Probably not. 

Football players, basketball players, soccer players only do not need both a LR and RL start.

I believe you are making a common mistake where you are confusing speed training and sports specific training.

Squats are used to build the legs.  But basketball players sometimes must jump with feet staggered.  Sometimes they must jump will twisting to go up for block.  But it is foolish to practice squats with different foot staggers or w a torso twist. 

Same for a 40yd sprint.  You want to get faster.  That's it.  First you have to get comfortable running which won't help your speed, think of it like newbie gains in weights.  You have to get used to whatever foot starting position you are comfortable with and get in your 3 pt stance and blast out for 40 yds without thinking of starting and stopping a watch.  The watch error is going to be far more than the improvement you will make in the 40yd most weeks.  Once you get good and comfortable you will find out how fast you actually are.  Then from that point on every 10th of a second u take off will make a difference in your game speed.  Don't complicate it.  Running is hard enough.  You don't need to think about foot positions and starting a watch.  Just get as good as you can and keep it simple and run faster...

In reality from the little I know about frisbee - you actual true first step is meaningless.  All good athletes - soccer, basketball, etc.  don't actually ever do a true first step like in track.  All acceleration comes from either a direction change or speed change or some counter movement...  This is how you figure out how to become specifically faster in frisbee... But figure that out w frisbee drills or at practice.  Respect speed training to get as fast as possible.

I've been criticized multiple times by various forum members for trying to combine sport specific training with strength/vert/speed training. The way I see it, I might as well add in as much sport specific component as I can or else my training will be inefficient. There's soo much to work on but your body/schedule can only handle a few things at a time, might as well try to get the most out of your training.

You're right about standing left/right starts not ever happening in frisbee. But even if there's a countermovement, accelerating out of it can be similar (https://www.facebook.com/theAUDL/videos/1030261673676553/) to a sprint start. Let's say I put in 1000 sprint start reps, all starting with a right leading leg, and then I attempted that movement (from the video) in a game, using left and right legs. Even though it's not the exact same movement, wouldn't the movement with the right leading leg end up being considerably faster than left leading leg?
Title: Re: FP's log
Post by: T0ddday on June 09, 2016, 03:47:50 pm

I've been criticized multiple times by various forum members for trying to combine sport specific training with strength/vert/speed training. The way I see it, I might as well add in as much sport specific component as I can or else my training will be inefficient. There's soo much to work on but your body/schedule can only handle a few things at a time, might as well try to get the most out of your training.

The criticism is fair.  You are also right that your body can only handle so much.  But the solution is not to confuse your speed training with sports specific training.  The solution may be to do MORE sports specific training, rather than muddy your speed specific training with sports specific training.  I mean why run 40's without a frisbee catch?  Why not before every 40 have you or a friend throw the frisbee 50 yards down field so it gets to 50 yards in about 6 seconds after you start, that way run 40 yards and go and catch the frisbee?  Wouldn't that be better?  Or would it make your speed training less efficient? 

Quote
You're right about standing left/right starts not ever happening in frisbee. But even if there's a countermovement, accelerating out of it can be similar (https://www.facebook.com/theAUDL/videos/1030261673676553/) to a sprint start. Let's say I put in 1000 sprint start reps, all starting with a right leading leg, and then I attempted that movement (from the video) in a game, using left and right legs. Even though it's not the exact same movement, wouldn't the movement with the right leading leg end up being considerably faster than left leading leg?

You are asking an unfair question.  IF you are asking me to train you to make you the best ultimate player possible AND you are limiting the tools I can use to 40 yard sprint work, then you may have a point...  BUT I would never train you using only 40 yard sprints!  That would be silly.  The countermovement you see in the video is actually VERY different than a 40 yard sprint start.  I'm not going to argue that there is zero carryover, but the carryover is very little. 

I don't know much about frisbee, I know only one athlete who played professionally for the seattle sockeye and from what I understand from him the game is becoming a little less a leisure sport and starting to become a bit more like football and that they now have a combine where players are tested in the 40 yard dash.  If this is true and it is going in the direction of the NFL where they put far too much weight on the 40 yard dash time - you have to accept it and get the best 40 yard dash time possible.   IF the powers of frisbee are stupid and make athletes test their 40 yard dash with both lead legs... Then yeah you gotta practice both.  You have to get as good as possible at combine tests that are part of tryouts - no matter what they are or how silly they are because your performance can make or break your ability to make a team...  It's my understanding that they are including a 40 yard dash like football where you can use either lead leg.  So you need to get as good as possible at this drill.  Not make your performance suffer by using both lead legs...

Think about training efficiency like this.  You can only do so many reps.  Lets use the number you gave of 1000 total reps in some training period.  Here are your options.

Your starting ability:   

1) 40 yard PR = 5.0 seconds  (left/right lead leg = 5.0, 5.1)
2) Left lead leg countermovement ability and right leg (in game skill ranked 0-10) = 5,4

So in these skills we are going to call you a 5.0 (5.0, 5.1), 5, 4 guy.   Obviously we want these all to get better.

Now here are some training options are results:

Option A: 1000 dominant (left leg) 40 yard sprints.

Result A: 4.6 (4.60,4.90), (8,5)

Option B: 500 left, 500 right 40 yard sprints (both done alternating)

Result B: 4.75, 4.80  ( 7,6)

Option C: 500 left (focus on speed without confusion of switching leg) and 500 reps of 60 yard short shuttlee (NFL combine drill for change of direction).

Result C: 4.65 (4.65, 4.85) ( 9,8)


Who makes the team?  IMO Athlete B is the worst one at the tryout.  Whether it's fair or not the coaches are going to see the 4.75 first and foremost and brand him as "Not that quick".   Additionally, because he countermovement ability has been trained in a really not specific way he is only slightly better at change of direction that athlete A.  Athlete B is first to get cut.  He is slow.

Athlete A has overemphasized the 40 at the expense of other drills but may make the team over both A and C if the coaches are anything like NFL coaches and put a ton of emphasis on the 40 yard time. 

However, if the coaches are good and can recognize talent then athlete C will make the team (and apart from making the team athlete C is the best).  He has trained specifically for his 40 and achieved a very respectable time of 4.65 which is only slightly worse than what he would ran if he only trained for the 40...  Additionally by spending time working on his 60 yard shuttle he has far better performance on this test (if it is included in the combine) which allows him the specific change of direction skill to get open better than his competitors and outperform them in the tryout. 

------------------------------

This is how you need to structure your training.   Get your 40 yard time as good as possible without obsessing over it so much that you neglect your sport (how much neglect you should do depends on the weight put on it at tryouts).  Also train sports specific skills.  But don't hinder your ability to get better int he 40 by adding a non-specific variable that will have marginal carryover to the ability you are training...  Does that make sense?
Title: Re: FP's log
Post by: FP on June 09, 2016, 06:37:50 pm
So: alternating start legs won't have too much of a carryover to making cuts off different legs. It impacts training negatively by confusing the nervous system. Would the second statement still be true if I had a period where I trained left leg starts for a month, and then trained right leg starts for a month instead of alternating? Options B and C in your example both run 500 left leg starts but option C ends up with a 4.65 40y while option B has a 4.75 40y. Just for the sake of me understanding this correctly, I get that only running 40yd sprints isn't a good training scheme.
Title: Re: FP's log
Post by: T0ddday on June 09, 2016, 07:04:14 pm
So: alternating start legs won't have too much of a carryover to making cuts off different legs. It impacts training negatively by confusing the nervous system. Would the second statement still be true if I had a period where I trained left leg starts for a month, and then trained right leg starts for a month instead of alternating? Options B and C in your example both run 500 left leg starts but option C ends up with a 4.65 40y while option B has a 4.75 40y. Just for the sake of me understanding this correctly, I get that only running 40yd sprints isn't a good training scheme.

It would be better to do a month of left a month of right vs alternating but it's best to train to run your fastest when you are training...

Yes option B is slower despite an equal number of starts because he won't master his technique.  Repetition is key to improvement. 
Title: Re: FP's log
Post by: FP on June 10, 2016, 01:54:29 pm
6/8
quick workout:
superset:
-core circuit
-clap pushups
-pullups

squat: 245x5, 265x5,4 255x5 awful. so weak, I could see myself leaning more on my right leg
BP: 135 x8,7 ugh

League game ~90mins: got 2 solid SVJ skies. we lost 15-7. This team ended up huge, I played about 1 in 3-4 points

6/9
quick workout:
superset:
-core circuit
-clap pushups
-pullups

Squat tore sunburn off and left some weird scab things on my skin.

600m runs with teammates x4 shitty 75% runs. Worthless for training but got some discussion/team bonding

League game: A couple very clean backhand huck completions, a few nice break throws and a SVJ sky over a guy taller than me to end the game 15-10.
Title: Re: FP's log
Post by: FP on June 12, 2016, 08:07:48 pm
6/10
Strained the right part of my traps

DLRVJ x50 Nightmarish. Managed a few ugly 30"s with the hop plant. Refused to believe my jump dropped that much so I kept doing them.. They didn't get better lol. At least my SLRVJ and my DLRVJ are about even now.. lol

+6 hours

BP 140 x8,8,7
DL (bar speed) 135x10, 185x8,8,6
Squat (bar speed): 135 x10,10 (slow.. wtf)
Depth Jump 18" (shortest possible GCT): 6x4 (20"-23")

OK so most of my lifting should be RFD from now on, and I gotta throw some bounding in there too. I guess this is what happens when you drop all your dynamic quad work for 3 months.

6/11

6x800m (4-5 min breaks): 3:02, 3:14, 3:51, 3:25, 3:45, 3:30. Ran these with a teammate. Considerably worse than I expected.
Foam Rolling x 1 hour

6/12

Tryout: Lower level regionals mens team. Probably the one I will play for.
Got up 2 hours before tryout started, ate 1 hour before. Was winded the whole tryout (I think because of poor eating timing), thank god we didn't do any conditioning type stuff. Got skied off another L-SLRVJ. That makes 3 in a row, gotta hit that L-SLRVJ session at least 2 times before the next tryout. Got 2 bad SVJ skies, 1 "almost layout D". A few nice throws, my handler cutting needs a lot of work.
Title: Re: FP's log
Post by: FP on June 15, 2016, 01:59:46 pm
6/12 (cont)
L-SLRVJ x30 first 6 jumps unable to hit 18", worked up to repeatable 25"

6/13
Superset x4:
-Dynamic pull-throughs: 120 4x8
-Leg press paused calf press: 170 4x12
Superset x4:
-RDL high pull: 135 3x5
-Decline situps: varying resistance, last 2 sets hands behind head, focus on locked+straight body and slow eccentric x8
Jump squat 95 5x5
Swim: 30 laps, much better than last time

6/14
BW:184

DLRVJ: LR plant (off-foot plant) x30: managed to hit 31" a few times. Awesome height for off-foot, felt awkward, completely different technique from my RL

Mile run (90%?): around 7 mins (PR around 5:30)
full field sprints x3 (feel slow)
SPP drills+throws: 60 mins
practice 120 mins. throws look excellent, got a good layout D
rolling x1 hour
Title: Re: FP's log
Post by: FP on June 17, 2016, 11:52:56 pm
6/15
League game: 90 mins

6/16
Squat (bar speed): 135 3x8
Squat: 240x5, 255 5x5 shorter rest intervals on first few sets
BP: shoulder not good
Leg Raises (off bench): 5 x 25
High Pull: 135 3x5
DL: 205x8, 255x5, 275x5,5, 285x3: back collapsing slightly at 285
Banded Clams

League Game: cancelled

6/17
BW: 190 binged on cookies. Damn I'm gonna regret that during the Sunday tryout. My best bet is to IF Saturday+ hit some plyo's.

DLRVJ x15  CNS not good+weight gain = legit could not hit 30". Shit.
+6 hours

4v4 pickup: 90 mins. Fucked up another L-SLRVJ. Glute is just not activating on these. I'm gonna need to warm these up Sunday morning.

+2 hours (skipped sprints to hang with friends)

4v4 halfcourt bball: haven't played ball since high school gym. Had no idea what to do. Missed a handful of short range shots and after that teammates stopped passing to me lol. I think I was 2/6 shots all in under free throw range
Managed 3/4 DLRVJ dunks on a slightly low rim. Was 10' according to friends but doubt it
Title: Re: FP's log
Post by: adarqui on June 18, 2016, 12:17:46 am
6/14
BW:184

DLRVJ: LR plant (off-foot plant) x30: managed to hit 31" a few times. Awesome height for off-foot, felt awkward, completely different technique from my RL

ya damn, that is good.

RL-DLRVJ feels alien to me.. R-SLRVJ feels much better.

i'm trying not to neglect my off-leg anymore.. even though i'm only submax jumping with it, it's still better than nothing.. feeling progress for sure.



Quote
Mile run (90%?): around 7 mins (PR around 5:30)

nice! why'd you decide to run that mile? just wanted too .. or, part of your plan?

pc!
Title: Re: FP's log
Post by: FP on June 18, 2016, 12:33:52 am
6/14
BW:184

DLRVJ: LR plant (off-foot plant) x30: managed to hit 31" a few times. Awesome height for off-foot, felt awkward, completely different technique from my RL

ya damn, that is good.

RL-DLRVJ feels alien to me.. R-SLRVJ feels much better.

i'm trying not to neglect my off-leg anymore.. even though i'm only submax jumping with it, it's still better than nothing.. feeling progress for sure.



Quote
Mile run (90%?): around 7 mins (PR around 5:30)

nice! why'd you decide to run that mile? just wanted too .. or, part of your plan?

pc!

The difference between my RL and LR technique is so weird. My RL feels really explosive and I get a lot of distance planting, I can do more of a run-up and hop plant generally works best. LR my plant is like a tiny baby step that feels really slow but I end up getting up a lot higher than I feel I should. I think at one point I might have been an LR jumper but I can't be sure. It was a long time ago and I don't remember transitioning. It's important for all my plants to be fluid and consistent for frisbee, especially my off-foot plants.

I did feel that LR had so much room for improvement even though I got unexpectedly high up. Depending on how the next DLRVJ sessions go I might even try to make my LR my dominant plant again.

I ran the mile as part of team pod workouts.
Title: Re: FP's log
Post by: FP on June 21, 2016, 11:09:20 am
6/18
L-SLRVJ: 30. Got a few 26"s. Progress. Can't complain.

6/19
Tryout: 2.5 hours. Mostly drills, felt pretty fit anaerobically. Throws looked bad (???)

6/20
Pickup: 2.5 hours. A bunch of decent skies (catches over someone) off different plants. Started kind of zoning out/being lazy halfway through. I think I'm gonna stop going to low level pickups, they aren't organized enough for me to improve.

6/21
BW: 182. Yes.
3-step L-SLRVJ: ~50. Got some 27"s!! Possibly 27.5". Could not hit 25" 20 jumps in, glad i stuck this one out. Cue that seems to help me is "get low", starting in athletic position rather than standing up straight

http://www.youtube.com/watch?v=DJXWrHXPnfI

I wanna get back to baseline 30" on Lslrvj and Rslrvj and 35" on DLRVJ and then try to maintain those numbers for the rest of the season. I also want to get better agility and better acceleration and better cardio and better anaerobic endurance and a better squat and a better deadlift. Dammit. I hate giving stuff up I need all of these things.
Title: Re: FP's log
Post by: FP on June 22, 2016, 09:32:32 pm
6/21 (cont)
3-step DLRVJ x10 up to 33"!

6/22
3-step DLRVJ x20 back to 35"! Managed 35" 3 times. That was fast, damn. Might have to do with the fact that I'm jumping up a wall, getting a little extra height from hand push-off. It's really hot outside though and I wanted to jump indoors.

http://www.youtube.com/watch?v=L0s3oEOYg5k

That's my parents bedroom lol. This is where I used to do all my jumping before I set up my vertec like a year ago.

League game: 90 mins. Won 16-14 Really sick layout D on an upline. Whole bunch of caught deep shots in the end zone. Lots of incomplete throws though. Really need to get back to daily throws.
Title: Re: FP's log
Post by: FP on July 02, 2016, 02:52:52 am
6/23
League game: 90 mins
Injured rotator cuff

6/25-6/26
2 day tourney in pitt. played mediocre, mostly because of rotator cuff but also self-esteem not good. Injured my calf day 2 and played through it. Got 3 hours of sleep day 1 and a stunning 2 hours of sleep day 2. Feeling pretty fast, oddly enough.

Skipped a few days because of injuries + feeling drained

6/30
League game: 90 mins. Rotator cuff still not good.

7/1
BW: 178.4 (at the end of the day)

Tennis: 3 hours. Lots of hopping around trying to be bouncy.

Dunks with deflated soccer ball: tried a couple tomahawks but rotator cuff wasn't having it. Was getting up high enough, felt like I could get them without too much trouble, maybe even with bball

Squat: 135x10,10, 235x5, 250x5, 255 4x5. Felt kind of weak, groin hurting a little. 3 min breaks

DL: 135x8,8 205x8, 235x7, 255x5, 275x5. These feel pointless I can feel my glutes not firing and my low back doing most of the work.
Title: Re: FP's log
Post by: FP on July 06, 2016, 01:13:47 am
7/2 - 7/5 OC with the parents. Went better than expected, feeling pretty good towards the end.

7/2
treadmill: 26 mins, 3.3 miles

7/5
BW: 189 (end of day) :P
1.5 hours intensive kayak rowing

DL: 135x10, 205x8, 255x5, 275x5, 290x5. Alright I dunno where to go from here. What am I doing wrong? Is my P-chain just weak af? Should I drop the weight and work on form, add volume or intensity or just do RDL's or BSS? I'm doing DL's for a mix of P-chain/low back strength + more resilient CNS + most compund exercise

http://www.youtube.com/watch?v=mVi0zt1ssog

Squat: 135x10, 205x5, 255x5, 265 3x5 3 min breaks. These felt really strong, but back was collapsing last rep because I did DL's first. Look close to ATG on vid.

Speed Squat: 135 3x8

Rotator cuff is only slightly better after rest. I have symptoms of both a labral tear and impingement. Uh oh.
Title: Re: FP's log
Post by: adarqui on July 06, 2016, 01:45:05 am
i'd personally avoid fighting through fatigue on deadlifts. imho, i'd drop the weight and never let form stray anywhere away from perfect. then like you said, i'd focus on RDL more.

deadlifting off blocks is also a possibility.. if you want to go heavier but start off with/maintain better form on the initial portion of the pull. we're all built differently so why do we all have to pull deadlifts off the floor with standard sized plates? makes no sense imho.. if someone adds pulls from blocks though, they definitely need to progress slow, even if they feel they can go alot heavier right from the start.. same kind of ideology as adding in half squat.



Rotator cuff is only slightly better after rest. I have symptoms of both a labral tear and impingement. Uh oh.

eek :/
Title: Re: FP's log
Post by: LBSS on July 06, 2016, 09:23:35 am
what adarq said. your form is a little scary: lower back too rounded throughout the movement. starting from blocks is a good idea because you're so tall. no shame in that game, you're not trying to compete in PL so who cares? also, on the descent, you stop lowering your hips about halfway down and just lower the bar with your back; that's kind of a quasi-straight-leg-DL and you don't have the mobility to do it safely. but the bigger problem is the lack of back/core strength and hip mobility to maintain proper form.
Title: Re: FP's log
Post by: T0ddday on July 06, 2016, 09:52:20 pm
what adarq said. your form is a little scary: lower back too rounded throughout the movement. starting from blocks is a good idea because you're so tall. no shame in that game, you're not trying to compete in PL so who cares? also, on the descent, you stop lowering your hips about halfway down and just lower the bar with your back; that's kind of a quasi-straight-leg-DL and you don't have the mobility to do it safely. but the bigger problem is the lack of back/core strength and hip mobility to maintain proper form.

What he said.

Also... My back rounds on heavy dls too... It happens...

But at least start the lift with a flat back!  Your not even starting in neutral!  If it rounds later ok...

Also are you using straps?  I would... Neglect grip to save your back...
Title: Re: FP's log
Post by: FP on July 06, 2016, 11:39:16 pm
Thanks for the input guys!

i'd personally avoid fighting through fatigue on deadlifts. imho, i'd drop the weight and never let form stray anywhere away from perfect. then like you said, i'd focus on RDL more.

deadlifting off blocks is also a possibility.. if you want to go heavier but start off with/maintain better form on the initial portion of the pull. we're all built differently so why do we all have to pull deadlifts off the floor with standard sized plates? makes no sense imho.. if someone adds pulls from blocks though, they definitely need to progress slow, even if they feel they can go alot heavier right from the start.. same kind of ideology as adding in half squat.



Rotator cuff is only slightly better after rest. I have symptoms of both a labral tear and impingement. Uh oh.

eek :/

I was lifting from blocks for a while (I logged these as "rack pulls") but I kept coming across the statement that it was a low back > P-chain exercise so I stopped because I wanted to do a more P-chain oriented exercise.

what adarq said. your form is a little scary: lower back too rounded throughout the movement. starting from blocks is a good idea because you're so tall. no shame in that game, you're not trying to compete in PL so who cares? also, on the descent, you stop lowering your hips about halfway down and just lower the bar with your back; that's kind of a quasi-straight-leg-DL and you don't have the mobility to do it safely. but the bigger problem is the lack of back/core strength and hip mobility to maintain proper form.

I think I could probably fix the bad form on the eccentric portion. I didn't think I was being too unsafe with that but you're probably right. About my hamstring tightness I dunno what to do (hip mobility). I don't want to get slower from doing static hamstring stretching. Doing some RDL's is probably a good look, my hams feel more mobile if I stretch the form on those.


What he said.

Also... My back rounds on heavy dls too... It happens...

But at least start the lift with a flat back!  Your not even starting in neutral!  If it rounds later ok...

Also are you using straps?  I would... Neglect grip to save your back...

That's what neutral looks like for me with the bar at that height, I cannot get it anymore straight from that position. Even with rack pulls where I start higher up, I can just barely get my back flat, I can't arch it at all. Not sure why my back collapses instantly at the initial movement but are you guys sure it has to do with core/low back strength? I was thinking it might be because I can't get my glutes to fire hard from that position. Kind of the same reason why I feel my sprint starts are really weak.

Any reason why you suggested the straps? I'm not having any problems with grip at this weight, the reason why I stopped before the last rep was because I was really out of breath. Which is another problem I'm having, If I tighten my abs during the lift while also trying to maintain neutral spine I can't breathe properly and I get winded easily.
Title: Re: FP's log
Post by: FP on July 06, 2016, 11:45:42 pm
7/6

League game: 90 mins

Dynamic warmup
Sprint starts (3-step acceleration) x8
40m ME sprints x8
100m (90-95%) x4
200m (90-95%) x2

Had to really talk myself into doing this track workout and talk myself through completing it. CNS felt drained at the beginning and drained at the end. Mild headache for about 90 mins after the workout and that feeling that I have to try super hard to get just about anything done. Reminder why I fucking hate these workouts, they are nothing like lifting or cardio. Feeling strong because I completed it though.
Title: Re: FP's log
Post by: T0ddday on July 07, 2016, 04:09:10 am
Who told you that doing static hamstring stretches makes you slower??

Never listen to that person again.

A lot of static hamstring stretching BEFORE a race will result in a slower time... Although that might not even be true in your case if your extremely tight...

Neutral isn't relative.  You can't say that's what neutral looks like for me. 

The reason straps are important is because they allow you to keep your "neutral" back... Basically when we set up w the bar we get in a good position.  Then for many athletes they begin to pull and the slack from the arms goes away before the bar comes off the ground and suddenly they are fully rounded back... Hand slack from lack of straps just makes this worse...

You actually don't want to have your back be that mobile if your a power athlete... Here is a good mobility test...

Stand up and keep your knees straight and push your butt back and try to touch the floor with your hands - like an RDL it straight legged deadlift... Let yourself relax into the stretch, even hold Dumbbells to add to it...

Your probably can't... It requires hamstring flexibility with tight and and back... Most can't touch the ground but some get close...

Now let your back relax and fold over and try and touch the ground... You will be able to get lower.  For a good athlete they can get damn near close to the ground on the first stretch but not much further on the second...
Title: Re: FP's log
Post by: FP on July 07, 2016, 10:09:27 am
Who told you that doing static hamstring stretches makes you slower??

Never listen to that person again.

A lot of static hamstring stretching BEFORE a race will result in a slower time... Although that might not even be true in your case if your extremely tight...

Neutral isn't relative.  You can't say that's what neutral looks like for me. 

The reason straps are important is because they allow you to keep your "neutral" back... Basically when we set up w the bar we get in a good position.  Then for many athletes they begin to pull and the slack from the arms goes away before the bar comes off the ground and suddenly they are fully rounded back... Hand slack from lack of straps just makes this worse...

You actually don't want to have your back be that mobile if your a power athlete... Here is a good mobility test...

Stand up and keep your knees straight and push your butt back and try to touch the floor with your hands - like an RDL it straight legged deadlift... Let yourself relax into the stretch, even hold Dumbbells to add to it...

Your probably can't... It requires hamstring flexibility with tight and and back... Most can't touch the ground but some get close...

Now let your back relax and fold over and try and touch the ground... You will be able to get lower.  For a good athlete they can get damn near close to the ground on the first stretch but not much further on the second...
Okay, I'm about a foot off the ground with a locked back and I can get a few inches of contact with rounded. I'll start doing more mobility work for the hamstrings, but what do I do to tighten my back?
Title: Re: FP's log
Post by: FP on July 09, 2016, 11:25:56 am
07/07
Hamstring pnf stretches

07/08
Hamstring pnf stretches

DLRVJ x 30 : highest touch 31"  :( tried jumping both indoors and out, same result

Squat: 135x10, 205x8, 255x5, 265x5, 275 4x5 Strong! Depth is nice and low, a significant portion are atg. This is right around PR level. 3 min breaks

RDL: 135x10, 185x10, 205x10, 225 3x10. Maintaining straight back, depth = 1/3 down the shin. However I'm not sitting back enough, my arms aren't perpendicular to the ground: my hands are below my mid back rather than my shoulders.
Title: Re: FP's log
Post by: FP on July 10, 2016, 05:28:32 pm
07/09
60 mins stretches and rolling

07/10
Ultimate Frisbee
Scrimmage: 90 mins
Practice: 90 mins

Feeling really burned out the whole time. We lost 12-15 to a U-19 team. I didn't make any major mistakes, but just didn't really feel like I wanted to be playing. No layouts (dives for the disk), no skies (catches over someone in the air), got a lucky pointblock (knocked down someones throw). We ran some "optional suicides" at the end and I finished last for all of them. By a large margin. One set was about ~800m, one was about 200m. Cramps/hamstring aches after practice.

Could my lack of energy be caused by a high protein/sugar diet? Not very many clean carbs last week, very few fats. Also skipped dinner and had a not large breakfast. I refuse to believe I'm this out of shape, I usually do well at suicides. Also maybe the sprints/PR level squats were a little too much getting back into regular training.
Title: Re: FP's log
Post by: adarqui on July 11, 2016, 04:48:37 am
07/09
60 mins stretches and rolling

07/10
Ultimate Frisbee
Scrimmage: 90 mins
Practice: 90 mins

Feeling really burned out the whole time. We lost 12-15 to a U-19 team. I didn't make any major mistakes, but just didn't really feel like I wanted to be playing. No layouts (dives for the disk), no skies (catches over someone in the air), got a lucky pointblock (knocked down someones throw). We ran some "optional suicides" at the end and I finished last for all of them. By a large margin. One set was about ~800m, one was about 200m. Cramps/hamstring aches after practice.

Could my lack of energy be caused by a high protein/sugar diet? Not very many clean carbs last week, very few fats. Also skipped dinner and had a not large breakfast. I refuse to believe I'm this out of shape, I usually do well at suicides. Also maybe the sprints/PR level squats were a little too much getting back into regular training.

dno, definitely sounds like diet could be the culprit.. sounds like some significant changes out of nowhere, and then not having enough food for dinner and breakfast, all signs point to wreckage.

IMHO, a nutritional rhythm is more important than a training/lifting rhythm.. drastic changes to training/lifting can actually yield some good results (less or more work can give you some short term benefits). Drastic changes in diet on the other hand, can really cause things to go haywire. eating too much or too little can both have a major impact on perception of fatigue, energy levels, strength, endurance, anaerobic performance.

so i wouldn't let it get to you just yet.. just try to get that diet on point and keep it consistent.

pc!




07/08

Squat: 135x10, 205x8, 255x5, 265x5, 275 4x5 Strong! Depth is nice and low, a significant portion are atg. This is right around PR level. 3 min breaks

nice!!
Title: Re: FP's log
Post by: FP on July 14, 2016, 09:42:48 pm
So I got video of some more indoor jumps and I'm definitely getting a pretty significant push off the wall.. So my indoor jumping numbers were wrong from the beginning. My 3-step PR of 35.5" was on a BBall court so that still stands.

Since the last update I've had 2 quick squat sessions, 2 league games and 2 DLRVJ sessions. Managed repeatable 34's outdoors today, so hopefully if I squat consistently working up to singles, throw in some depth jumps and more serious glute work I'll hit a PR pretty soon. Additionally I really need to do sprints and core work but I still don't know what makes up a good core workout that will carry over to jumps/change of direction/speed. Before I used to do weighted plank variations but I'm not sure they are effective :/

I have a 2 day tourney this weekend so I'll do some throwing, depth jumps and short sprints tomorrow to prepare
Title: Re: FP's log
Post by: T0ddday on July 15, 2016, 11:22:57 am
So I got video of some more indoor jumps and I'm definitely getting a pretty significant push off the wall.. So my indoor jumping numbers were wrong from the beginning. My 3-step PR of 35.5" was on a BBall court so that still stands.

Since the last update I've had 2 quick squat sessions, 2 league games and 2 DLRVJ sessions. Managed repeatable 34's outdoors today, so hopefully if I squat consistently working up to singles, throw in some depth jumps and more serious glute work I'll hit a PR pretty soon. Additionally I really need to do sprints and core work but I still don't know what makes up a good core workout that will carry over to jumps/change of direction/speed. Before I used to do weighted plank variations but I'm not sure they are effective :/

I have a 2 day tourney this weekend so I'll do some throwing, depth jumps and short sprints tomorrow to prepare

Planks are terrible.

Side plank is alright.

Get on a decline bench. Put bar behind head.  Do sit-ups.  Reverse direction.  Do leg lifts with a heavy db.  Simple
Title: Re: FP's log
Post by: LBSS on July 15, 2016, 12:35:02 pm
toes to bar easier on back, also quite challenging.
Title: Re: FP's log
Post by: FP on July 18, 2016, 11:12:21 pm
^^
I'll get on it

Tourney didn't go great. We went 1:5 W:L. During our 2nd game, we came really close to upsetting the 4th seed (out of 20), a team I got cut from. After that, or team seemed to just not care and proceeded to get railed. Our offensive scheme has little organization and is the root of our problems, and our team constantly gets beaten in the air (although I didn't personally).

I played pretty consistent throughout, went for 8 layout D's, only ended up getting 1 of them. 3 were really close. Otherwise not much to report.
Things to improve
1.Throws need lots of work.
2.Being able to jump better out of a sprint would be very helpful. Being more bouncy in general
3.Quicker first 3 steps
4.Better awareness to get poach blocks on defense. But then I'm usually covering the best cutter on the other team so maybe it's not really an issue of awareness.
Title: Re: FP's log
Post by: Leonel on July 19, 2016, 01:59:52 am
why are planks terrible? situps are definitely not "easy" on the back
Title: Re: FP's log
Post by: T0ddday on July 19, 2016, 09:00:09 am
why are planks terrible? situps are definitely not "easy" on the back

Because any decent athlete can hold a plank for far too long for it to be at all functional in training.  Side planks are the exception.  In general though static holds are surprisingly not the best way to train abdominals...  Trainers think that because the abdominals obviously play a role as a stabilizer that static holds make sense - the abs can experience continuous tension without keeping the entire body still - this is actually how they act as a stabilizer in what might be the best an exercise of all time - sprinting. 

As far as sit-ups terrible for the back - I don't totally agree.  Sure loading with your back on a decline crunch puts a ton of compressive force on your spine, but then again you can keep your spine straight and bend from your hips - especially of the negative.   Sure, you need a strong back, you need strong hip flexors.  This is why I don't favor them as a volume exercise.  Get your volume in with decline leg raises with a dumbbell.   If an athlete is to do 100 reps of abdominals I'll have them do about 10-20 reps of heavy decline sit-ups or negative holds, then around 50 reps of some leg lift variation, then about 30 reps of some type of static hold or anti extension work...

Far better than a plank is the following.  Do a push-up.  Now do a push-up with your hands together (like a diamond) but in front of your head.  The farther in front of your head (i.e. Straight arms reaching all the way forward) the harder the movement... Now the abs are under tension thoughout the movement which is far better than a plank. 
Title: Re: FP's log
Post by: LBSS on July 19, 2016, 09:38:25 am
my n=1 is that heavy weighted decline situps fuck up my back if i do them too frequently or too intensely. much prefer toes-to-bar; ab wheel rollouts also good.
Title: Re: FP's log
Post by: Leonel on July 19, 2016, 10:49:32 am
I also fucked up my back with heavy weighted sit ups so I don't wanna risk it anymore. One of the best exercises in my opinion are heavy carries with db's, kb's or even normal farmers handles if available. You can a lot of different variations. Like heavy load in both hands. Heavy load in one hand on the side and the other weight over head. Both hands overhead etc. Just grab some weights and walk... simple but very effective and imho a lot more "functional" than doing leg raises or decline situps...
Title: Re: FP's log
Post by: T0ddday on July 19, 2016, 02:59:48 pm
I also fucked up my back with heavy weighted sit ups so I don't wanna risk it anymore. One of the best exercises in my opinion are heavy carries with db's, kb's or even normal farmers handles if available. You can a lot of different variations. Like heavy load in both hands. Heavy load in one hand on the side and the other weight over head. Both hands overhead etc. Just grab some weights and walk... simple but very effective and imho a lot more "functional" than doing leg raises or decline situps...

Functional?  Functional if you training to be a strongman or to carry heavy things, sure.  Functional if your goal is to run fast?  Not so much.  Core strength in sprinting and jumping is about being stiff to allow you to transfer power - watch Justin Gatlin torso stay extremely stiff and still while his legs produce tons of power...  Heavy farmers walks have the weight in your hands - this doesn't make sense for sprinters.

my n=1 is that heavy weighted decline situps fuck up my back if i do them too frequently or too intensely. much prefer toes-to-bar; ab wheel rollouts also good.

Obviously LBSS makes a point.  We are all N=1.  There is no must do exercise.  If an exercise causes injury to your body you don't need to do it.  There are great athletes who don't do lots of exercises.  As blasphemous as it sounds you can even become a great athlete with squats! 

However, there are a few exercises that do past the "ability test".  What I mean by that is not that you must use it as a training tool but that in my observation of sprinters where N == A LOT - I have seen very very very few fast athletes who cannot execute it well if given time to acclimate to it.  Obviously this is a continuum.  Some sprinters can bench press a great deal but I have seen many sprinters who can't bench press much at all even when given time to learn the exercise.  For squats this is less true.   Two of the exercises I find to be by far the most correlated with sprinting speed are:

1) Heavy overhead backwards shot tosses 
2) Weighted decline situps

I don't mean all sprinters train with these exercises.  But show me a sprinter who runs 10.5 and is given a mens shot put and shown how to throw it backwards and cannot throw it 15 yards and I will be shocked.  I haven't seen one.  Dan Pfaff goes further with this and claims it actually is extremely strongly correlated in female** sprinters and he gives specific speed and shot throw distance relationships. 

For decline situps I am talking about the following exercise.  Grab a 45lb barbell.  Hold it behind your back like a backsquat*.  Get in a 45 degree decline bench and keep your abs and back tight and lower controlled till you touch your upper back only to the bench and rise back up to sitting.  Flex hip flexors to bring body up.  Yes it is an ab and hip flexor exercise.  They are a team!  Most people cannot do even one rep.  Almost all good sprinters can bang out 5-10 of these the first time they learn it. 

* It's important that you hold the bar like this.  Not just cause it makes it harder but because it saves your back.  When you hold weight across your chest its natural to bend at the spine to bring your upper torso up to your legs and fold your body over.  This is what messes up your back.  Having the bar in back squat  position doesn't take the back out of it but IMO it makes it obvious when failure should be (the point where you can't do more reps without wrenching your back). 

** While Dan Pfaffs claims seem almost too specific it does not surprise me that he finds a better relationship for females.  Men often ruin exercises because they are strong.  There are probably men whose massive upper body strength allows them to throw a shot far behind their head despite no hip strength which probably ruins this relationship.  I haven't trained that many women but it really is the key to understanding the relationship between proper strength training and performance.

*** Again, not saying that an exercise is a must do - just adding that there are some exercises that are compelling to try because of their association with performance.  Could be a chicken and egg argument - not proof of anything just food for thought.   Agree with LBSS that toes to bar is a good ab exercise, not a huge proponent of ab wheel.  I would rather have an athlete do toes to bar, weighted and unweighted leg raises on decline bench, and extended push ups...
Title: Re: FP's log
Post by: Leonel on July 19, 2016, 03:15:52 pm
Okay might actually give them a try holding the bar the way you described it. Screwed my back up holding the weight across my chest so you are probably right that this is the cause of the problem. I still think that heavy carries are a good way to train core strength though.
What do you think about doing situps on a GHD machine (with a straight back and not overarching the back)? No decline bench at the crossfit gym I train at over the summer. Have never done toes to bar before so will try them as well.
Title: Re: FP's log
Post by: FP on July 19, 2016, 06:02:30 pm
Just hit a 3-step L-SLRVJ  :personal-record: of 31", previous best 27.5"!!!!! Just completely ridiculous. Also 2" higher than my 3-step R-SLRVJ PR. WHAT.

http://www.youtube.com/watch?v=87STQIKA8ZA

BW: 184

possible reasons for this PR:
-started session with 20-30 SLRVJ's out of a 30m sprint, hitting 20"-25" on most of these jumps. The 25"s I slowed down a lot for.
-jumping barefoot, first time jumping barefoot with SLRVJ
-starting in athletic position, letting my body fall forward like a sprinting drill

Seriously. What the fuck.

About core training, any thoughts on anti-rotation exercises? I notice my torso rotates considerably when I run.
Title: Re: FP's log
Post by: T0ddday on July 19, 2016, 06:29:27 pm
Just hit a 3-step L-SLRVJ  :personal-record: of 31", previous best 27.5"!!!!! Just completely ridiculous. Also 2" higher than my 3-step R-SLRVJ PR. WHAT.

http://www.youtube.com/watch?v=87STQIKA8ZA

BW: 184

possible reasons for this PR:
-started session with 20-30 SLRVJ's out of a 30m sprint, hitting 20"-25" on most of these jumps. The 25"s I slowed down a lot for.
-jumping barefoot, first time jumping barefoot with SLRVJ
-starting in athletic position, letting my body fall forward like a sprinting drill

Seriously. What the fuck.

About core training, any thoughts on anti-rotation exercises? I notice my torso rotates considerably when I run.

Do you play frisbee in cleats?  Do you need to be able to jump in cleats? 

Do you have a video of yourself running?  We have hijacked the hell out of your journal discussing core exercises! 

Best anti rotation exercise is running curves. 
Title: Re: FP's log
Post by: FP on July 19, 2016, 11:15:21 pm
Just hit a 3-step L-SLRVJ  :personal-record: of 31", previous best 27.5"!!!!! Just completely ridiculous. Also 2" higher than my 3-step R-SLRVJ PR. WHAT.

http://www.youtube.com/watch?v=87STQIKA8ZA

BW: 184

possible reasons for this PR:
-started session with 20-30 SLRVJ's out of a 30m sprint, hitting 20"-25" on most of these jumps. The 25"s I slowed down a lot for.
-jumping barefoot, first time jumping barefoot with SLRVJ
-starting in athletic position, letting my body fall forward like a sprinting drill

Seriously. What the fuck.

About core training, any thoughts on anti-rotation exercises? I notice my torso rotates considerably when I run.

Do you play frisbee in cleats?  Do you need to be able to jump in cleats? 

Do you have a video of yourself running?  We have hijacked the hell out of your journal discussing core exercises! 

Best anti rotation exercise is running curves. 

I do play in cleats and I should probably be doing my jump training in cleats

I'll get a running video up soon and I did ask for core exercise suggestions so I appreciate the discussion.

By running curves do you mean on a track or just any sort of rounded cutting type of stuff?
Title: Re: FP's log
Post by: T0ddday on July 20, 2016, 02:43:26 am
I mean specifically running on a track.  But honestly I don't know if I would jump to the diagnosis you did - that your torso rotates so you need anti-rotation core exercises...

Most anti rotation exercises are pallof press variations - all these target fighting rotation when the shoulder moves.  This isn't the problem in sprinting - it's not that your core is too weak to resist your arm swing (in fact you want slight core rotation with arm spring when your sprint) it is far more likely your problem is weak glutes
Title: Re: FP's log
Post by: FP on July 26, 2016, 11:33:41 pm
Been flaking on everything except league games and practices lately (which are 3x week). Sprained my ankle last week, feeling better this week.
I've been getting up unusually high off SLRVJ's in-game though. I attribute this almost entirely to my last SLRVJ session where I started with a whole bunch of SLRVJ's out of a sprint. Definitely want to experiment more with that.


Title: Re: FP's log
Post by: FP on July 29, 2016, 12:17:33 am
7/27
League game: 90 mins
Put on some cleats, ran some sprints with the dog. Chased her around doing some lateral agility stuff too. I gotta do this more. A few max effort daily sprints will add up.

7/28
Tennis: 90 mins
BSS: worked up to 50lb dumbbells x8. 50lbs is fairly easy on my right leg, but really bothers my groin on the left. I used to not even be able to do BW BSS on my left leg though so this is definitely improvement.
Misc leg stretching : 20 mins
Title: Re: FP's log
Post by: FP on July 31, 2016, 12:46:48 pm
7/29
Did some sprints with the dog. Planned a sprinting session with a buddy on Monday so I should have video then.

So this dude from Ukraine has been living with my family for a few weeks. He worked as a trainer in Ukraine so we finally got around to working out, we did a bodybuilding style workout, hitting 3 exercises - shoulders, 2 exercises - triceps, 3 exercises - forearms.

He was telling me all this stuff about buying isolated amino acids, mixing them and taking them at strict time intervals to maximize gains. Also he recommended biotech anadrol, supposedly the closest thing to a legal steroid.

7/30
Squats: 255 x5, 265 4x5, 265 1x4, fail
RDL: 185 2x8, 205 x8, 215 x8,15
Title: Re: FP's log
Post by: adarqui on July 31, 2016, 03:36:36 pm
7/27
Put on some cleats, ran some sprints with the dog. Chased her around doing some lateral agility stuff too. I gotta do this more. A few max effort daily sprints will add up.

nice! that is probably the most fun training.. awesome.

i used to do that with "gizmo" (my 9 lb. silky terrier), back when I was near peak performance. That little dog ended up becoming too fast for me. So fast that I had to stop, because he'd keep trying to mess with me by trying to run outside of the park/area we were in, and get to the street.. so it just became too dangerous.

so funny though that some 9 lb. little dog eventually destroyed me on agility etc.. fwiw though, he's abnormally impressive (athletically) for his breed.
Title: Re: FP's log
Post by: FP on July 31, 2016, 10:29:39 pm
7/27
Put on some cleats, ran some sprints with the dog. Chased her around doing some lateral agility stuff too. I gotta do this more. A few max effort daily sprints will add up.

nice! that is probably the most fun training.. awesome.

i used to do that with "gizmo" (my 9 lb. silky terrier), back when I was near peak performance. That little dog ended up becoming too fast for me. So fast that I had to stop, because he'd keep trying to mess with me by trying to run outside of the park/area we were in, and get to the street.. so it just became too dangerous.

so funny though that some 9 lb. little dog eventually destroyed me on agility etc.. fwiw though, he's abnormally impressive (athletically) for his breed.

Yeah I have a husky. You always have to keep that breed of dog on a leash because they run away if you don't use one. Having to hold a leash is probably making my sprint sessions ineffective lol.
Title: Re: FP's log
Post by: adarqui on August 01, 2016, 07:37:44 am
7/27
Put on some cleats, ran some sprints with the dog. Chased her around doing some lateral agility stuff too. I gotta do this more. A few max effort daily sprints will add up.

nice! that is probably the most fun training.. awesome.

i used to do that with "gizmo" (my 9 lb. silky terrier), back when I was near peak performance. That little dog ended up becoming too fast for me. So fast that I had to stop, because he'd keep trying to mess with me by trying to run outside of the park/area we were in, and get to the street.. so it just became too dangerous.

so funny though that some 9 lb. little dog eventually destroyed me on agility etc.. fwiw though, he's abnormally impressive (athletically) for his breed.

Yeah I have a husky.

nice!! those seem like really loyal/intelligent dogs, from what i've seen at the dog parks.

Quote
You always have to keep that breed of dog on a leash because they run away if you don't use one.

had no idea.. hah

Quote
Having to hold a leash is probably making my sprint sessions ineffective lol.

dno, sounds kind of primal too though. could trigger some beast genetics in you. ;f
Title: Re: FP's log
Post by: FP on August 01, 2016, 10:34:29 pm
7/31

Biking with some intense intervals, Leg stretches, Light plyo's

8/1

Lean-in 3-step acceleration x8
Staggered stance starts x8
Starts out of a pushup position x8
Light sled (40-50lbs) 40y runs x8, heavy sled (220lbs) x1
40-50y sprints x5

http://www.youtube.com/watch?v=mTyIBHyLhOY

Noticed my buddy internally rotates his right leg when he runs, where he injured his ACL. I have a similar problem where I sometimes externally rotate my left leg where I have minor impingement, but I haven't noticed it lately. My high school track coach said it's not a huge deal. Some of the starts were definitely faster than others, I'm starting to figure out how acceleration is a taught skill: it seems to be about getting body lean as fast as possible without your first step being too far where your leg absorbs too much impact and puts you off balance. The other extreme would be stepping too close and starting slow because there won't be as much body lean.
Title: Re: FP's log
Post by: T0ddday on August 02, 2016, 11:35:45 am
7/31

Biking with some intense intervals, Leg stretches, Light plyo's

8/1

Lean-in 3-step acceleration x8
Staggered stance starts x8
Starts out of a pushup position x8
Light sled (40-50lbs) 40y runs x8, heavy sled (220lbs) x1
40-50y sprints x5

http://www.youtube.com/watch?v=mTyIBHyLhOY

Noticed my buddy internally rotates his right leg when he runs, where he injured his ACL. I have a similar problem where I sometimes externally rotate my left leg where I have minor impingement, but I haven't noticed it lately. My high school track coach said it's not a huge deal. Some of the starts were definitely faster than others, I'm starting to figure out how acceleration is a taught skill: it seems to be about getting body lean as fast as possible without your first step being too far where your leg absorbs too much impact and puts you off balance. The other extreme would be stepping too close and starting slow because there won't be as much body lean.

You DO NOT NEED drive phase to run fast. 

That's said you don't produce enough power for a body lean you have a torso lean which is not useful.  You need to forget about acceleration being a taught skill for now.  Your just not there yet.  You are extremely tight trying to keep your elbow from breaking 90 - it should break 90 especially on a start...  And your taking about 10 steps to cover 10 yards.   Get to a track.  Seven steps to 10 meters.  If you aren't close to there you are under striding severely - you are cause you don't produce power.  All you should think about right now is power.  Alt leg bounding, then speed bounding, then sprinting which shouldn't feel all that different is the path you need to get on...
Title: Re: FP's log
Post by: FP on August 03, 2016, 09:27:01 pm

You DO NOT NEED drive phase to run fast. 

That's said you don't produce enough power for a body lean you have a torso lean which is not useful.  You need to forget about acceleration being a taught skill for now.  Your just not there yet.  You are extremely tight trying to keep your elbow from breaking 90 - it should break 90 especially on a start...  And your taking about 10 steps to cover 10 yards.   Get to a track.  Seven steps to 10 meters.  If you aren't close to there you are under striding severely - you are cause you don't produce power.  All you should think about right now is power.  Alt leg bounding, then speed bounding, then sprinting which shouldn't feel all that different is the path you need to get on...

Thanks! That's really helpful input. I went to the track today and set up some cones 11 yards apart. I'm just about hitting 10m in 7 steps. On the last few reps I stretched it to 11m in 7 steps but I can see from the video that I'm just stretching my last step and the rest of them are definitely short and how grounded I'm staying when I compare it to a video of you running.

I'll try to loosen up the arms a little more, I forgot about that for these 10m runs. I actually had some really intense elbow tightness after the bodybuilding workout I did with a friend a few days ago and I couldn't easily extend the elbow past 135 degrees, so that might be contributing to the elbow tightness you see.

8/2
BW: 188 uh oh

L-SLRVJ:
3-step x10: awful, very very very bad. Probably somewhere in that 15"-20" range
20-30m sprint, some slowed down others full sprint x15: Managed a few 26s!
3-step x25: max touch 28.5"

The sprint SLRVJs are definitely potentiating my vert a lot, glute activation? Or maybe I get a better understanding of the speed I can handle. Anyway I like this for jump sessions, gonna keep doing it. Maybe I can potentiate my DLRVJ with sprinted SLRVJs too.

Club Practice: 30 mins, got rained out

8/3

10m sprints x20: would've done some plyos but didn't have a whole lot of time

League game: 90 mins

http://www.youtube.com/watch?v=F2zItLfGRa8

Title: Re: FP's log
Post by: T0ddday on August 04, 2016, 07:28:06 am

You DO NOT NEED drive phase to run fast. 

That's said you don't produce enough power for a body lean you have a torso lean which is not useful.  You need to forget about acceleration being a taught skill for now.  Your just not there yet.  You are extremely tight trying to keep your elbow from breaking 90 - it should break 90 especially on a start...  And your taking about 10 steps to cover 10 yards.   Get to a track.  Seven steps to 10 meters.  If you aren't close to there you are under striding severely - you are cause you don't produce power.  All you should think about right now is power.  Alt leg bounding, then speed bounding, then sprinting which shouldn't feel all that different is the path you need to get on...

Thanks! That's really helpful input. I went to the track today and set up some cones 11 yards apart. I'm just about hitting 10m in 7 steps. On the last few reps I stretched it to 11m in 7 steps but I can see from the video that I'm just stretching my last step and the rest of them are definitely short and how grounded I'm staying when I compare it to a video of you running.

I'll try to loosen up the arms a little more, I forgot about that for these 10m runs. I actually had some really intense elbow tightness after the bodybuilding workout I did with a friend a few days ago and I couldn't easily extend the elbow past 135 degrees, so that might be contributing to the elbow tightness you see.

8/2
BW: 188 uh oh

L-SLRVJ:
3-step x10: awful, very very very bad. Probably somewhere in that 15"-20" range
20-30m sprint, some slowed down others full sprint x15: Managed a few 26s!
3-step x25: max touch 28.5"

The sprint SLRVJs are definitely potentiating my vert a lot, glute activation? Or maybe I get a better understanding of the speed I can handle. Anyway I like this for jump sessions, gonna keep doing it. Maybe I can potentiate my DLRVJ with sprinted SLRVJs too.

Club Practice: 30 mins, got rained out

8/3

10m sprints x20: would've done some plyos but didn't have a whole lot of time

League game: 90 mins

http://www.youtube.com/watch?v=F2zItLfGRa8

Smh. Now your over striding everytime.  Think of it like this.  Your running with a backwards cadence.  In the beginning of a race the ground contacts are long... Very long... As we accelerate the become shorter... So the way it feels and sounds is the ground contacts coming closer together... Yes we travel farther w each step as we accelerate... But the ground contacts become so short that the stride frequency is actually increasing as the race goes... Your doing a standing start so you should get farther than a block start but basically a rough estimate for a sprinter with reaction time is

First 10 < 2 seconds and 6-7 steps
10-20 ~ 1 second and 4-5 steps

So that is 3.5 steps per second vs 2.5 steps per second... Your on the opposite side of the equation...

Biggest cueing error is your arms.  They are not tight from working out.  Your actively doing that.  Best single piece of advice is to stop.   Your start right foot in front... Work on doing one thing right.  On your first step focus on your left hand going back rather than right going forward... Throw is back and up and let your elbow straighten out... All the way... Throw that arm back super forcefully - this will counter your weight from falling forward and into that strange round back you have... And will also give you enough time to push off... Subsequent arms should still be waaaay bigger but not break as big as the first one...
Title: Re: FP's log
Post by: FP on August 10, 2016, 05:29:52 pm
Haven't done too many starts, but have been trying to use arms more on acceleration. I did feel faster during practice yesterday. I've also been trying to use arms to shift my center of gravity and explode more out of cuts.

8/4
SLRVJ sprint x25
3-step SLRVJ x25 max touch 30"
Right knee feeling a little off
Stretch, core
BP 135 3x5

8/6-8/7 tourney, 6 games 3W3L. Just feel really burned out. Throws looking sloppy esp with sweaty hands and wind. When I sprint a bunch of times consecutively on offense and the disk turnover, I'll just feel fatigued and demotivated to play hard defense.

Should there be specificity when it comes to endurance training for a sport? I feel like I should mix in cutting, shuffling and backpedaling  as endurance training.

It might be a little late for that in the season. I have club sectionals in 3 weeks. I'm thinking I hit some hard intervals to max out my speed endurance and worry about aerobic, speed and strength training during my off-season during the fall/winter. Cutting down to 175 is a priority as is daily throwing (which I've been doing). Definitely keep some low frequency sprints and squats, and moderate frequency jumps, layouts for 3 weeks. I have to be very careful and not get injured.

I don't feel like logging the rest it's just upper body, core and stretches
Title: Re: FP's log
Post by: T0ddday on August 10, 2016, 10:45:35 pm
Should there be specificity when it comes to endurance training for a sport? I feel like I should mix in cutting, shuffling and backpedaling  as endurance training.

Endurance for a particular sport is one of the most sports specific things there is.

This is why no matter how hard NBA guys train in the offseason - and some of them get in amazing shape - when they start playing basketball again it takes a little time to get into "basketball" shape.

The way to look at it is in the past we told athletes to lots of long distances to "get in shape".  This is better than nothing but most coaches now realize it's unnecessary and not very effective.

So, we can move to the type of endurance a sprinter develops in training which is far better for sports.  We can do interval training which will build up our lactate tolerance and muscular endurance.  We can even simulate this in the weight room.  Personally, the best track shape I can get into is when I feel like I can run moderate distances at decent pace with short recovery - if I can do something like 6-10 150-200m sprints under 24/30 seconds with very limited recovery between them I feel like I'm in great speed endurance "shape" as far as sprinting. 

However... That is still a long way away from being in shape for a sport like basketball, football, soccer, or frisbee.   That's because a huge part of sport endurance is managed recovery.  If you think of a basketball game there are so many macro breaks (shooting free throws, ball out of bounds, etc) and micro breaks - fast break you are not involved in, getting in position, spotting up, etc.  The fittest athletes use these breaks to recover.

That's why to get better endurance there is really no way to substitute it besides playing the sport.  So your best avenue to get into frisbee shape is to play a lot of frisbee games or scrimmages at a competitive clip.  Nothing is better...

However, if your training alone or you don't have access to actual games - can you make endurance more specific than interval sprinting?  IMO the answer is yes but you are accepting a tradeoff as you are no longer doing workouts designed to most efficiently get you into lactate threshold so your not building general endurance as well AND if you start cutting and making your endurance work to specific you are risking injury and delaying recovery in your endurance training - this can be unwise as ideally endurance training fits in nicely as a safe recovery tool into your program.

IMO whether or not you should do this depends on how much frisbee you play. 

Do you have games every weekend and a scrimmages a couple times a week?  If so get your sports specific endurance in then and stick to sprint intervals on your training day..

Are you not able to get much actual game play in or your doing offseason training by yourself?  Then you might want to tailor your endurance work to make it a bit more sports specific... However, I wouldn't go overboard - don't add in things like sprints followed by 5 disc throws, followed by sprints and then 5 simulated layouts...  Keep it sprint endurance focused but alter it - don't redesign a circuit of sports moves because it will never be the same as gameplay...

For some of my sport athletes I like to have their endurance work focused around a certain sprint repeat.  For example imagine I am training sprinter who is also a soccer/football/basketball player, lets assume his 60m PR is 7.1.

I like this drill:

Set up cones at varying distances but the distance from 1st to last cone is 60m.  Initially the drill is 60m repeats with rep/set rests at varying (ideally random times and rests). 

A set of six might would involve sprinting 60m in a certain time, running through line and walking/jogging back to line in under a certain time and then sprinting back to the start to do 60m in another certain time.  It might look like this:

1) Run 60m in < 8.  Get back to line in under 20 sec.
2) 60m < 10.  Back in 30.
3) 60m < 9.  Back in 10.
4) 60m < 10.  Back in 10
5) 60m < 8.  Back in 20.
6) 60m < 8.  Done. 

Could you get creative as long as you don't go overboard?  Sure.

You could set up cones so a rep could be sprint to 20m, touch ground, come back 20m in < 10.  You could have a rep be back pedal for 20m and turn and run in under 12.  Ideally, a training partner could vary all three to challenge you - vary the task, vary the speed, and vary the recovery time.   What I wouldn't do is add in too much dynamic movement - I wouldn't add in bounds, jumps, etc.  The reason being that these are still technical skills and we don't want to practice single leg bounding while fatigued.   We want quality always for technical movement because as anyone who jumps a lot knows - good practice is extremely important to improve these abilities - bad practice is counter productive.  Yes, I realize that you might have to perform an ME single leg jump while fatigued to go catch a frisbee... That's part of the sport..  Hopefully you managed your fatigue well and can execute it and hopefully you don't get injured - it's necessary for sport but not something we want to practice if that makes sense...
Title: Re: FP's log
Post by: FP on August 10, 2016, 11:05:44 pm
So to peak for sectionals that sounds like a good workout to use. This is the perfect time too, intervals offer reliable gains in the short term.

I dunno about long distances being ineffective. It makes sense to me that if you do 30 min +of nonstop running your body would adjust in different ways than if you ran intervals. For example lung efficiency and muscle capillarization are qualities that I have heard get much more developed with long distance running. Feel free to disagree, the source on most of this is body recomp articles that might have been unreliable

It does kind of suck that prolonged aerobic training will drain speed if you don't up your speed training. That's probably my main concern
Title: Re: FP's log
Post by: T0ddday on August 10, 2016, 11:43:47 pm
Lol, sorry I do disagree on both points...

I dunno about long distances being ineffective. It makes sense to me that if you do 30 min +of nonstop running your body would adjust in different ways than if you ran intervals. For example lung efficiency and muscle capillarization are qualities that I have heard get much more developed with long distance running. Feel free to disagree, the source on most of this is body recomp articles that might have been unreliable

I am not arguing that long distances allow you to adapt in ways that shorter distances do not...  I am arguing that long distances are not effective for giving you more sports specific endurance.  All sports that are not races are primarily anaerobic.  And track interval work has more than a surplus of aerobic challenge relative to any team sport.  The biggest problem with long distance running and team sports is long distances do not involve acceleration. Running at constant steady pace is just not a skill team athletes need.  The more we learn the more we learn that the body is more specific than we thought...  That's why I am making the point that intervals are better than long distance but I can't tell the basketball player who refuses to sprint and gets in shape on a basketball court that he might not be onto something... 

Long distance running involves maintaining a speed through moderate aerobic respiration - when we play sports we either recovery with massively inefficient breathes or we sprint...  Yes there is an intersection between anerobic and aerobic - but people who play team sports NEVER experience it and for good reason...  If you have ever ran the 400m you know what it feels like to add H+ to lactate (ie ask for a lot out of your aerobic system after you taxed your anaerobic system)... It's complete shutdown and an inability to do anything...  People who play team sports do not do this and for good reason...

As far as body composition... I don't know.  I know body builders that swear by slow steady cardio to get insanely ripped...  They are probably right... I have gotten to 5% bodyfat with diet and interval work but they would probably still call me fat...  It could be the key to losing fat after your already incredibly lean...  But it's not the key for getting in "shape" for team sports.   When it comes to team sports shape - you gotta accelerate...

Quote
It does kind of suck that prolonged aerobic training will drain speed if you don't up your speed training. That's probably my main concern

I think that this very plausible argument has now been failed to be supported for long enough that it's getting toward myth level.  Everything drains your speed if you do it instead of speed training...  But does long distance running actually make you slower?  I don't by it.  I think we should think of them as being just two very distinct things.   I wish Andrew had run some sprint times before he started long distance running so he could incorporate it back and hit PRs despite running long distances...  His dunking resurgence is pretty cool as well...   I know lots of sprinters who run the 100/200/400/800.  Some guys are good at shorter distance, some guys good at longer distances.  Some guys good at both.  Any high-level athlete good at shorter distances is gonna be good at it and have better endurance at it...   For example I trained with a 400/800 guy who ran in the 100/200/400/800 times of 11.X/23.X/48.X/1:48.  I'm incredibly slow at distance running and at the time probably was running about 10.6/22.5/51.X/2:10... In training I would naturally fall far off in the 400 and 800 but I coast by in the 100/200.   One time we did a drill where we ran 250m, rested for 10 seconds, and ran the last 150m.  Despite the fact that this guy would always be way ahead of me in 400's at practice (he would get near 50 while I was near 60) - I could easily win both reps.  They were hard... But harder for him than me...  I was in shape for my race...    Despite being way better than me at the 400m, 10 seconds was all it took to remove his advantage completely...  The lack of carryover is both why long-distance running isn't useful for sports endurance AND why it's not bad for sports speed...    When get good at what you train for...   That guy ran endurance and didn't train for or have speed... However, others have both...  There are freaking bodybuilders who do marathons...  It's not an ideal combo but if you love endurance running you don't have to avoid it for fear of getting slow...  Getting slow happens from not training for speed - not also training for something completely different...
Title: Re: FP's log
Post by: FP on August 11, 2016, 12:02:59 am

Long distance running involves maintaining a speed through moderate aerobic respiration - when we play sports we either recovery with massively inefficient breathes or we sprint...  Yes there is an intersection between anerobic and aerobic - but people who play team sports NEVER experience it and for good reason...  If you have ever ran the 400m you know what it feels like to add H+ to lactate (ie ask for a lot out of your aerobic system after you taxed your anaerobic system)... It's complete shutdown and an inability to do anything...  People who play team sports do not do this and for good reason...

I feel like this happens pretty frequently in frisbee. So-called "marathon points" that can last 10+ minutes where a lot of it is submax running followed by sprinting followed by more low intensity sort of running. If I play defense I can't help it if my defender starts variations jogging and cutting continuously. The times I get beat are exactly the sort of situation you mentioned.

So one solution is not to get to that point - know my anaerobic system limits. But the aerobic system takes a lot of consistent training to develop.

Tbh aerobic training is pretty boring and I dislike doing it
Title: Re: FP's log
Post by: T0ddday on August 11, 2016, 03:57:46 am

Long distance running involves maintaining a speed through moderate aerobic respiration - when we play sports we either recovery with massively inefficient breathes or we sprint...  Yes there is an intersection between anerobic and aerobic - but people who play team sports NEVER experience it and for good reason...  If you have ever ran the 400m you know what it feels like to add H+ to lactate (ie ask for a lot out of your aerobic system after you taxed your anaerobic system)... It's complete shutdown and an inability to do anything...  People who play team sports do not do this and for good reason...

I feel like this happens pretty frequently in frisbee. So-called "marathon points" that can last 10+ minutes where a lot of it is submax running followed by sprinting followed by more low intensity sort of running. If I play defense I can't help it if my defender starts variations jogging and cutting continuously. The times I get beat are exactly the sort of situation you mentioned.

So one solution is not to get to that point - know my anaerobic system limits. But the aerobic system takes a lot of consistent training to develop.

Tbh aerobic training is pretty boring and I dislike doing it

I will concede that I am not an expert in frisbee.  But a friend played for Seattle's team (the sockeye) and I got to watch some games and from what I saw there are breaks every score, and for the  most part when a frisbee is caught the man defending him goes nuts but players execute timed sprints to get open - not consistent jogs.

I know it feels like your aerobic system needs work (it and it does) but trust me your problem won't be solved by "aerobic training".   Like I said Frisbee isn't as popular or well studied but one sport that is is soccer and even the players who run the most - the midfielders - are using primarily their anerobic capacity.  There are a million research papers about soccer players that show that repeated sprints build up VO2 max and all aerobic endurance more than sufficiently...

You say you hate long runs - but have you ever gotten in anaerobic shape?   It's a million times harder.  It sucks.  Throwing up between reps is not fun.  I'm one of the worst runners you will ever meet and I would way rather jog a few miles than do real anaerobic conditioning - but if I wanted to be as good as possible in frisbee I would do it because long runs simply don't help much.   What is being in shape at the end of the match?  Is it the player on offense is jogging at a 8 minute mile pace and you are just too slow?  Or is it that he takes one final run and sprints away and you just don't have your speed at this point to accelerate and catch him?  I think it's the latter...

Take the challenge.  Do two things.  Both are in your capability.  Run 400m in under 55 seconds.  One lap.  Do it.  It doesn't take speed but it takes work.  Also do the follow.  10 reps of 150 meters.  Start on the curve, finish at the end of the straight - walk quickly for half a turn and get down and do 5 pushups and start from pushup position on your next rep.   Do 10 reps, keep all reps under 25 seconds.  Finish the workout in less than 10 minutes - that means only about 20 seconds for the quick walk/jog between reps and about 10 seconds for your pushups.  Then rest 10-20 minutes.  Repeat it.  I will promise you that if you achieve those two goals you will be the fittest guy on your team.  Nobody will question your fitness and you will have juice for the entire game.  But its gonna suck far more than long runs...
Title: Re: FP's log
Post by: LBSS on August 11, 2016, 08:38:00 am
the 150 repeat workout sounds like hell on earth.
Title: Re: FP's log
Post by: adarqui on August 14, 2016, 02:36:21 am
read this:

Quote
Take the challenge.  Do two things.  Both are in your capability.  Run 400m in under 55 seconds.  One lap.  Do it.  It doesn't take speed but it takes work.  Also do the follow.  10 reps of 150 meters.  Start on the curve, finish at the end of the straight - walk quickly for half a turn and get down and do 5 pushups and start from pushup position on your next rep.   Do 10 reps, keep all reps under 25 seconds.  Finish the workout in less than 10 minutes - that means only about 20 seconds for the quick walk/jog between reps and about 10 seconds for your pushups.  Then rest 10-20 minutes.  Repeat it.  I will promise you that if you achieve those two goals you will be the fittest guy on your team.  Nobody will question your fitness and you will have juice for the entire game.  But its gonna suck far more than long runs...

then read this:

the 150 repeat workout sounds like hell on earth.

then lmfao'd.



and ya to t0ddday's point.. you could have the most beast aerobic base on the planet.. but if your anaerobic base isn't up to par, repeated sprints are going to wreck you.

if you don't want to do anything "specifically planned", jog + sprint is pretty effective.. jog light (recovery jog), sprint some distance (mix it up), repeat for several miles.. it's pretty fun, but still intense.

i've done that on quite a few occasions.. even just 3 miles seems pretty effective and grueling.
Title: Re: FP's log
Post by: FP on August 16, 2016, 05:08:57 pm
Goal Progress:

Anaerobic conditioning: 1/10 only a single session where I went too hard in the 400 and ended after 3 150's cause i set unrealistic time goals, then I ran another slightly submax 400m in 1:05. Other 2 times I went to the school track it was being used by the school. Just not good at motivating myself to do these.

Throws: 9/10 Throwing and taking notes on throws every day, only missed a single day of throwing since my last post.

Cutting: 6/10 I'm sitting at 181.8 lbs right now. I was 186 a few days ago but inconsistent water weight. I will need a couple of days to carb bulk before the tourney, but I think 178 is doable by then. If i can convinvce myself to go hard on these intervals, 175 might even be achievable.

Jumps/Layouts: 3/10 Did a session on SLRVJ's off both legs: RSLRVJ needs a couple sessions of work at least. SVJ at 30.5"! I'm a little worried about training high layouts with or without a slip N slide. I injured my rotator cuff on one of these in game like a month ago so I've been hesitant about doing it. Definitely need to do at least 2 jump sessions and 2 layout sessions.

Will I get better results if I peak my bounciness or my anaerobic endurance? No matter what I have to do more flexibility sessions cause my groin and hip flexors and hamstrings especially get tight fast. I think my frequent rounded back sitting lifestyle contributes to this. Do you guys think static stretching carries over to dynamic flexibility?

Also does having lateral and medial hamstring tightness discrepancies bad? I think my medial hamstrings are really tight. Check out the knee drive on this jump:

(http://i.imgur.com/Og2WMgn.jpg)

I've got 10 days left.
Title: Re: FP's log
Post by: adarqui on August 18, 2016, 03:24:15 am
Goal Progress:

Anaerobic conditioning: 1/10 only a single session where I went too hard in the 400 and ended after 3 150's cause i set unrealistic time goals, then I ran another slightly submax 400m in 1:05. Other 2 times I went to the school track it was being used by the school. Just not good at motivating myself to do these.

Throws: 9/10 Throwing and taking notes on throws every day, only missed a single day of throwing since my last post.

Cutting: 6/10 I'm sitting at 181.8 lbs right now. I was 186 a few days ago but inconsistent water weight. I will need a couple of days to carb bulk before the tourney, but I think 178 is doable by then. If i can convinvce myself to go hard on these intervals, 175 might even be achievable.

Jumps/Layouts: 3/10 Did a session on SLRVJ's off both legs: RSLRVJ needs a couple sessions of work at least. SVJ at 30.5"! I'm a little worried about training high layouts with or without a slip N slide. I injured my rotator cuff on one of these in game like a month ago so I've been hesitant about doing it. Definitely need to do at least 2 jump sessions and 2 layout sessions.

Will I get better results if I peak my bounciness or my anaerobic endurance?

yo. better results for what specifically?


Quote
No matter what I have to do more flexibility sessions cause my groin and hip flexors and hamstrings especially get tight fast. I think my frequent rounded back sitting lifestyle contributes to this. Do you guys think static stretching carries over to dynamic flexibility?

Also does having lateral and medial hamstring tightness discrepancies bad? I think my medial hamstrings are really tight. Check out the knee drive on this jump:

(http://i.imgur.com/Og2WMgn.jpg)

I've got 10 days left.

static stretching sucks........ but sometimes you just need to do it. It's best to get a solid warmup in, then some active/dynamic stretching as part of the warmup (swings, rotations, etc) .. train .. then possibly hit some chronic areas you have with some static stretching at the end.

from my experience: static stretching itself, frequently, can probably do more harm than good. It's absolutely great when you "just need to stretch" .. but, stretching every day always ends up making me MORE injured. Maybe i'm just stretching too hard? Probably not.. Even doing simple stretches in safe ROM's, for ~30s and such, every day, just seems to increase the risk that something will get achey or weak.

the important thing I find is.. at the end of your sessions, you don't even need to do a ton of stretching.. you're already much more loose. So you can hit chronic areas more efficiently. If you're cold, it takes you a while to work into those same positions and that's where potential damage is done.

so post workout - ya go for it.. just don't go overboard.

regarding whether static stretching carries over to dynamic: I can tell you that warming up REALLY GOOD and improving your ROM (with some light stretches and/or dynamic stretches/mobility movements) prior to training/lifting etc, carries over to dynamic. So I think that's the real area we should focus on.. Everything else is up for debate.

pc!
Title: Re: FP's log
Post by: FP on August 18, 2016, 04:52:47 pm
Goal Progress:

Anaerobic conditioning: 1/10 only a single session where I went too hard in the 400 and ended after 3 150's cause i set unrealistic time goals, then I ran another slightly submax 400m in 1:05. Other 2 times I went to the school track it was being used by the school. Just not good at motivating myself to do these.

Throws: 9/10 Throwing and taking notes on throws every day, only missed a single day of throwing since my last post.

Cutting: 6/10 I'm sitting at 181.8 lbs right now. I was 186 a few days ago but inconsistent water weight. I will need a couple of days to carb bulk before the tourney, but I think 178 is doable by then. If i can convinvce myself to go hard on these intervals, 175 might even be achievable.

Jumps/Layouts: 3/10 Did a session on SLRVJ's off both legs: RSLRVJ needs a couple sessions of work at least. SVJ at 30.5"! I'm a little worried about training high layouts with or without a slip N slide. I injured my rotator cuff on one of these in game like a month ago so I've been hesitant about doing it. Definitely need to do at least 2 jump sessions and 2 layout sessions.

Will I get better results if I peak my bounciness or my anaerobic endurance?

yo. better results for what specifically?

I guess i asked a complicated question that really only me and LBSS would be able to gauge since we are the only ones that played competitively on this board. I would say that as a D-line cutter anaerobic endurance is slightly more important than being bouncy but it really depends on how the other team is playing. Some points I might have to do multiple quick SLRVJs with only having a couple seconds of reaction time a lot: the less time I have to set up my jump, the weaker it's going to be since I'm a "strength SLRVJ jumper".

What I was really asking, is it more effective to peak with interval training or plyos? How much gains can I expect to see? I don't do a whole lot of power work (aside from jumping) so I think I would get considerable benefit from doing plyos. However if I can significantly increase my anaerobic endurance that would probably help me quite a bit more.

I remember reading one of the "blog posts" where you were talking about using depth jumps to peak DLRVJ, so any thoughts on that?
Title: Re: FP's log
Post by: FP on August 18, 2016, 05:07:23 pm
8/16
BW:180.8
Throwing: 120 minutes
Pickup: 90 minutes
Practice: 90 minutes

Brutal day.

8/17
Throwing: 60 minutes
Hit a downwind forehand for 82 yards!! Upwind 55 yards was probably the average forehand distance.
Downwind crossbody backhands (pull) grouped around 85 yards, 65 average upwind.

8/18
BW:182
stretches, low-impact plyos x10 mins
50m alt leg bounds x3
50m primetimes x2
starts x4

60 secs rest between reps, 3 mins between sets
Set 1: 200m x3, 100m x1
Set 2: 200m x2, 100m x2
Set 3: 200m x1, 100m x3

200s were mostly around 28-31s
100s were 13-14s
Title: Re: FP's log
Post by: T0ddday on August 18, 2016, 05:16:26 pm
Goal Progress:

Anaerobic conditioning: 1/10 only a single session where I went too hard in the 400 and ended after 3 150's cause i set unrealistic time goals, then I ran another slightly submax 400m in 1:05. Other 2 times I went to the school track it was being used by the school. Just not good at motivating myself to do these.

Throws: 9/10 Throwing and taking notes on throws every day, only missed a single day of throwing since my last post.

Cutting: 6/10 I'm sitting at 181.8 lbs right now. I was 186 a few days ago but inconsistent water weight. I will need a couple of days to carb bulk before the tourney, but I think 178 is doable by then. If i can convinvce myself to go hard on these intervals, 175 might even be achievable.

Jumps/Layouts: 3/10 Did a session on SLRVJ's off both legs: RSLRVJ needs a couple sessions of work at least. SVJ at 30.5"! I'm a little worried about training high layouts with or without a slip N slide. I injured my rotator cuff on one of these in game like a month ago so I've been hesitant about doing it. Definitely need to do at least 2 jump sessions and 2 layout sessions.

Will I get better results if I peak my bounciness or my anaerobic endurance?

yo. better results for what specifically?

I guess i asked a complicated question that really only me and LBSS would be able to gauge since we are the only ones that played competitively on this board. I would say that as a D-line cutter anaerobic endurance is slightly more important than being bouncy but it really depends on how the other team is playing. Some points I might have to do multiple quick SLRVJs with only having a couple seconds of reaction time a lot: the less time I have to set up my jump, the weaker it's going to be since I'm a "strength SLRVJ jumper".

What I was really asking, is it more effective to peak with interval training or plyos? How much gains can I expect to see? I don't do a whole lot of power work (aside from jumping) so I think I would get considerable benefit from doing plyos. However if I can significantly increase my anaerobic endurance that would probably help me quite a bit more.

I remember reading one of the "blog posts" where you were talking about using depth jumps to peak DLRVJ, so any thoughts on that?

The problem with your question is it really depends where you are.  For example I worked with a college football player here in LA for about two hours with a vertec (he was going to be testing his standing/running vertical for spring practice in a few weeks).  He was a powerful beast (I put up videos of him tossing a 12 pound medicine ball 20 yards with ease).  I added 2-3 inches to his vertical in a few hours.  However, when I asked him if he planted LR or RL he didn't even know.  He planted left right when he dunked basketballs but it turned out when I taught him to plant LR and actually twist into his drop step plant and get some practice at it he jumped much higher.  It was one of the more rewarding moments I have had training athletes...

Could I do the same with Andrew?  Or LBSS?  No way.  Those guys have greased their jumping groove for years. 

Similarly if I was going to play frisbee, what would I work on?  I would try to get a couple of two or three hours throwing sessions in with someone like you or LBSS.  Reason being, I can't throw at all.  I can toss a disc ok by flicking it with my wrist but I can't wind up and do the backhand toss, the hammer toss, etc.  I bet I could go from being a 2/10 on throws to a 4/10 very quickly which would make the biggest difference for me...  For you this probably wouldn't help much at all...

Yes, Andrew has talked about depth jumps and I have used them as well...  But they are not easy on the body and I wouldn't recommend them in season and still for your goals they wouldn't be super effective because the carryover to single leg jumping isn't that great...

As far as your goals; like you say there is variance because it depends on competition so no matter what you might be wrong when it comes to game time...  But basically, it depends on your stats.  Did you try one of the anaerobic workouts I mentioned?  Repeat 150s, repeat 200m, or 60m with walkback? If you try that - tell us how you did.  If your pretty terrible relative to your base speed you can make a lot of gains quick...  You can also know from game experience... Do you have a reputation on your team as being that guy who just runs out of gas in the 4th quarter?  Or are you just looking to be the guy who isn't fatigued when everyone else is?  Again if it's the first one it's gonna be a lot more effective for you...

As far as plyos and single leg jumps...  Since you call yourself a strength single leg jumper that tells me you aren't mechanically great at single leg jumping...  Plyos may help but rather than plyos - just a lot of focused single leg jump work could improve your mechanics so that you can get up a lot higher... Additionally, you probably have a lot of gains waiting on your bad leg.  My peak SL vertical on my left is around 36'' - my right is probably around 26'-30''...  I bet I could get my right leg up to consistent 32'' quite quickly with focus...  If I was a frisbee player and i needed that then I would...  What is your vertical jump standing, DL running, and single leg running? 

Do remember that if your in season and you have frequent games anything but mechanical practice might be out the window.  If you have games on W and  Saturday and start serious anaerobic conditioning don't be surprised if you have dead legs for a few games... Same with plyos - you could be fried or even worse get injured...  That's what most serious gains made by athletes who are mid to high level are done in the offseason...
Title: Re: FP's log
Post by: LBSS on August 18, 2016, 06:06:58 pm
as a d-line cutter, anaerobic endurance is paramount. you can be the quickest or bounciest dude in the world but if your team throws a zone and in you're in the cup and you die, your usefulness declines real quick. IIRC, greater aerobic fitness enables faster recovery between points, as well.

you're tall and can jump reasonably well, certainly well enough to sky the majority of players if you have a good read. can't remember how fast you are but top speed is less important than route-running on O and change of direction ability on D.

if i were you i'd follow t0ddday's advice and do some technique work for SLRVJ -- at a disc as much as possible, get someone to huck to you and go up for it, or throw high under throws -- and cutting/route-running, and focus on repeat sprints. as the season goes on you can cut back on the sprinting volume but you're still worried about being in good enough shape so put the emphasis on that for now. workouts could be something like:

- throws, route running, SLRVJ (15-20 mins total)
- repeat sprints a la the t0ddday 150 hell workout that makes me want to throw up (no idea how long this would take)
- more throws and SLRVJ to cool down and practice skills while tired (10-15 mins total)
Title: Re: FP's log
Post by: FP on August 18, 2016, 09:31:09 pm

As far as your goals; like you say there is variance because it depends on competition so no matter what you might be wrong when it comes to game time...  But basically, it depends on your stats.  Did you try one of the anaerobic workouts I mentioned?  Repeat 150s, repeat 200m, or 60m with walkback? If you try that - tell us how you did.  If your pretty terrible relative to your base speed you can make a lot of gains quick...  You can also know from game experience... Do you have a reputation on your team as being that guy who just runs out of gas in the 4th quarter?  Or are you just looking to be the guy who isn't fatigued when everyone else is?  Again if it's the first one it's gonna be a lot more effective for you...

As far as plyos and single leg jumps...  Since you call yourself a strength single leg jumper that tells me you aren't mechanically great at single leg jumping...  Plyos may help but rather than plyos - just a lot of focused single leg jump work could improve your mechanics so that you can get up a lot higher... Additionally, you probably have a lot of gains waiting on your bad leg.  My peak SL vertical on my left is around 36'' - my right is probably around 26'-30''...  I bet I could get my right leg up to consistent 32'' quite quickly with focus...  If I was a frisbee player and i needed that then I would...  What is your vertical jump standing, DL running, and single leg running? 

Do remember that if your in season and you have frequent games anything but mechanical practice might be out the window.  If you have games on W and  Saturday and start serious anaerobic conditioning don't be surprised if you have dead legs for a few games... Same with plyos - you could be fried or even worse get injured...  That's what most serious gains made by athletes who are mid to high level are done in the offseason...

After today's 100s and 200s I feel like my anerobic endurance is pretty decent cause I was running them with a friend and he was finishing like 3-6secs after me on the 100s and 5-10secs on the 200s. But then we played flag football later and he was one of the best players.

The workout I did had much longer rests than the one you suggested. That 400m followed by 150s workout seems much more difficult to me cause there's no stopping at all: even during the break you're either doing pushups or jogging to the next 150. That sort of consistent running destroys my back and diaphragm the most usually.

Here's my jumps:
SVJ current, PR: 31"
RL-DLRVJ current: 34", PR: 35.5",
LR-DLRVJ: 31"? only measured once
L-SLRVJ current, PR: 31"
R-SLRVJ current: 24", PR: 30"

Any reason why your SLRVJ's are kind of low compared to your DLRVJ? I figured that since you were a power and P-chain oriented athlete your SLRVJ would be closer to your DLRVJ.

My practices aren't too intense so I'm not too worried about getting injured. That said I'm probably gonna variate easy days (throwing mostly, maybe jumping) and hard days (intervals, light plyo's)

Any reason you think strength SLRVJ jumpers have worse technique? By "strength SLRVJ jumper" I just meant that i do better with a longer ground contact time. I try to get low on my approach that helps a lot. But you can't really do that with 1 step short ROM

as a d-line cutter, anaerobic endurance is paramount. you can be the quickest or bounciest dude in the world but if your team throws a zone and in you're in the cup and you die, your usefulness declines real quick. IIRC, greater aerobic fitness enables faster recovery between points, as well.

you're tall and can jump reasonably well, certainly well enough to sky the majority of players if you have a good read. can't remember how fast you are but top speed is less important than route-running on O and change of direction ability on D.

if i were you i'd follow t0ddday's advice and do some technique work for SLRVJ -- at a disc as much as possible, get someone to huck to you and go up for it, or throw high under throws -- and cutting/route-running, and focus on repeat sprints. as the season goes on you can cut back on the sprinting volume but you're still worried about being in good enough shape so put the emphasis on that for now. workouts could be something like:

- throws, route running, SLRVJ (15-20 mins total)
- repeat sprints a la the t0ddday 150 hell workout that makes me want to throw up (no idea how long this would take)
- more throws and SLRVJ to cool down and practice skills while tired (10-15 mins total)

Yeah I really need to get out and get someone to throw 50-50s to me and someone else. The problem is I know only a few guys that would be willing to do 50-50s with me and they aren't local lol

Route running might be a little tough since my club team runs a very disorganized hostack. Footwork might be a good not too high intensity thing to brush upon as well.
Title: Re: FP's log
Post by: T0ddday on August 19, 2016, 12:06:30 am
After today's 100s and 200s I feel like my anerobic endurance is pretty decent cause I was running them with a friend and he was finishing like 3-6secs after me on the 100s and 5-10secs on the 200s. But then we played flag football later and he was one of the best players.

Yeah, really a good example of how endurance is so sport specific.  I don't like to even get too scientific about the anaerobic/aerobic breakdown and I like to just call it sport-specific endurance.  I train with a couple 400m hurdlers who are by most measures in far better shape than me...  However, one of them is trying to play football and after practice we do route drills, one the other was shocked at how out of shape I seem for the track workout but during football the tables are turned.  We are basically running hi-intensity 10-40yd routes, outs, hitches, posts, etc, we probably run a route every 2-3 minutes.  I am ready to go and fresh for each route but the other guy gets gassed, football specific endurance...  The other guy is a 46 second 400m guy and he even mentioned how he tried to play pickup basketball and realized how out of shape he was for basketball...  Both basketball and football (especially football) have tons of breaks of up to a minute between every hard play - being in shape here is almost completely about how well you can recover between reps to regain maximum power for a very short burst...  Because you described frisbee as more soccer like the 150 workout is more ideal for you because it's low-intensity periods to recover rather than complete rest...

Quote
The workout I did had much longer rests than the one you suggested. That 400m followed by 150s workout seems much more difficult to me cause there's no stopping at all: even during the break you're either doing pushups or jogging to the next 150. That sort of consistent running destroys my back and diaphragm the most usually.

Drop the 400m.   Stick to the 150s and pushups.  You can be a little bit more liberal with the jog.  For the 150's aim for 20-25 seconds and allow yourself 60 seconds to get to the next mark and complete your pushups, it should be 150, jog for about 20 seconds (it's just 25 meters) then rest for 10-20, then pushups, then go.


Quote
Here's my jumps:
SVJ current, PR: 31"
RL-DLRVJ current: 34", PR: 35.5",
LR-DLRVJ: 31"? only measured once
L-SLRVJ current, PR: 31"
R-SLRVJ current: 24", PR: 30"

Those are not bad numbers, I would argue easiest bang for buck would be getting those L and R single leg jumps higher..

Quote
Any reason why your SLRVJ's are kind of low compared to your DLRVJ? I figured that since you were a power and P-chain oriented athlete your SLRVJ would be closer to your DLRVJ.

The same reason Kingfish can't jump with a runup or off one foot.  I don't do it.  This is why jumping is a bad measure of power.  If I didn't jump at all and relied on simply posterior chain power my max jump would probably be around 35''.   But I don't.  I rely on power  and skill at the movement and it's not an exaggeration to say that skill is worth about 10 inches... 

I'm not good at single leg jumping because I don't do it.  I've been better but never as good as my peak double leg jumping.  I don't like to practice single leg jumping unless my bodyweight is really low, the shock is just too much.  I don't like to practice max double leg jumping too much at high body weight either but I find that I can maintain skill by doing drop step jumps and their isn't really a way to keep up single leg jumping that is less shock.  The last time I got lean and peaked my vertical I was playing 2 on 2 and jumping incredibly well.  Best I ever have in my life.  Every time I got past my man, got a rebound, or a back cut I could easily just rise up and dunk it with two hands.  In the flow of the game I tried a one footed dunk and I got it down but it wasn't pretty... I did a few to get on video that same day but those are the only single leg dunks I have done in about 3 years...  Andrew has motivated me to add penultimate jumps to make practice when I do focus on vertical so my one footed jump isn't so pathetic, but in general unless you practice something a lot it's not good...

Quote
Any reason you think strength SLRVJ jumpers have worse technique? By "strength SLRVJ jumper" I just meant that i do better with a longer ground contact time. I try to get low on my approach that helps a lot. But you can't really do that with 1 step short ROM

Well, in general there are good strength vertical jumpers... There are some ok DLRVJ strength jumpers, but there are no good strength single leg jumpers...  I mean think about it..  Each jump has a tradeoff.  Vertical jump has the longest ground contact time and allows for the greatest knee bend as you can explode out of a full squat if necessary like Kingfish and LBSS do...  When you move to DLRVJ you give that up in favor of more speed.  If you are a "slow" "strength" RDLVJ guy that means you basically run up and squat down and jump - if you jump like this you DLRVJ won't be better than your standing jump...

Single leg jumping is the extreme version of this.  You only get to jump off of one leg!  I mean how much can you one leg squat?  Not much...  You sacrifice a lot of power BUT it's worth it because you can keep much more speed in the jump than a two-legged jump...  If you spend more time on the ground than most in your single leg jump, well you just are not a good single leg jumper...  I'm not a great single leg jumper but I have been better and what practicing the single leg jump will do for you is basically teach you how to block your body better so you can travel upward with more speed...  The best single leg jumper is the one who takes off with the highest speed...  When I was a decent single leg jumper it always felt very effortless...  The mechanically difficult part of the single leg jump is all about the last two steps, do you slow down to dip and drive or do you accelerate to block and fly?  It's not easy but it is practicable...   Penultimate jumps, one-two jumps over low hurdles, and high speed jumps will get you there... I think you could really surprise yourself if you put work into it...
Title: Re: FP's log
Post by: FP on August 29, 2016, 12:57:29 am
Season is over. We were seeded 9th and got 6th, top 5 teams are going to regionals. We had our whole team together for the first time in a while so I played starting D-line and only a few O-line points. I played mostly shutdown defense, wasn't able to get too many poaches cause i was usually covering the best cutter. 0 layouts, 0 true D's. I didn't get beat deep at all but I gave up short unders occasionally, twice i got beat up the line: this is a sign that either my footwork is bad or that I don't accelerate fast enough, both problems I need to address. I know I played good.. Just wish the captain let me play O-line I could have contributed a lot. I got a few tips on run-through D attempts and 3 touches on pointblock attempts. Got lots of goals.

Anaerobic Endurance wasn't a problem at all because I only played about half the D points (long rests between points) and there were no marathon points. I was slow though: not explosive at all. I really should have done more short sprints during the last 2 weeks, 5 interval sessions at submax speed with not a whole lot of speed work to balance the fiber counts was poor planning.

Gonna start thorough GPP asap, all hamstring stuff on hold cause I'm almost positive my hamstring pain is tendinitis. I thought it might be DOMS but it's only in 1 leg and only bothers me directly after intensive running (but not 24-48 hours later like doms). It's a very dull and achy pain. Similar symptoms to groin tendinitis. After I get my hamstring problem sorted out I wanna do 1:1 weight room GPP: speed/power session. I have 6 months of offeason to train for spring.

Eventually going to write out a more detailed plan.
Title: Re: FP's log
Post by: T0ddday on August 29, 2016, 04:33:19 am
Season is over. We were seeded 9th and got 6th, top 5 teams are going to regionals. We had our whole team together for the first time in a while so I played starting D-line and only a few O-line points. I played mostly shutdown defense, wasn't able to get too many poaches cause i was usually covering the best cutter. 0 layouts, 0 true D's. I didn't get beat deep at all but I gave up short unders occasionally, twice i got beat up the line: this is a sign that either my footwork is bad or that I don't accelerate fast enough, both problems I need to address. I know I played good.. Just wish the captain let me play O-line I could have contributed a lot. I got a few tips on run-through D attempts and 3 touches on pointblock attempts. Got lots of goals.

Anaerobic Endurance wasn't a problem at all because I only played about half the D points (long rests between points) and there were no marathon points. I was slow though: not explosive at all. I really should have done more short sprints during the last 2 weeks, 5 interval sessions at submax speed with not a whole lot of speed work to balance the fiber counts was poor planning.

Gonna start thorough GPP asap, all hamstring stuff on hold cause I'm almost positive my hamstring pain is tendinitis. I thought it might be DOMS but it's only in 1 leg and only bothers me directly after intensive running (but not 24-48 hours later like doms). It's a very dull and achy pain. Similar symptoms to groin tendinitis. After I get my hamstring problem sorted out I wanna do 1:1 weight room GPP: speed/power session. I have 6 months of offeason to train for spring.

Eventually going to write out a more detailed plan.

I dunno about frisbee but in football when I have a corner who never gets beat deep and keeps giving up plays underneath or in the flat... It's not athleticism but it's just poor strategy...  Is frisbee not the same?  In football I try to remind players that you want to get beat deep 0.99 times per game - if that makes sense...
Title: Re: FP's log
Post by: FP on August 29, 2016, 03:02:56 pm
Season is over. We were seeded 9th and got 6th, top 5 teams are going to regionals. We had our whole team together for the first time in a while so I played starting D-line and only a few O-line points. I played mostly shutdown defense, wasn't able to get too many poaches cause i was usually covering the best cutter. 0 layouts, 0 true D's. I didn't get beat deep at all but I gave up short unders occasionally, twice i got beat up the line: this is a sign that either my footwork is bad or that I don't accelerate fast enough, both problems I need to address. I know I played good.. Just wish the captain let me play O-line I could have contributed a lot. I got a few tips on run-through D attempts and 3 touches on pointblock attempts. Got lots of goals.

Anaerobic Endurance wasn't a problem at all because I only played about half the D points (long rests between points) and there were no marathon points. I was slow though: not explosive at all. I really should have done more short sprints during the last 2 weeks, 5 interval sessions at submax speed with not a whole lot of speed work to balance the fiber counts was poor planning.

Gonna start thorough GPP asap, all hamstring stuff on hold cause I'm almost positive my hamstring pain is tendinitis. I thought it might be DOMS but it's only in 1 leg and only bothers me directly after intensive running (but not 24-48 hours later like doms). It's a very dull and achy pain. Similar symptoms to groin tendinitis. After I get my hamstring problem sorted out I wanna do 1:1 weight room GPP: speed/power session. I have 6 months of offeason to train for spring.

Eventually going to write out a more detailed plan.

I dunno about frisbee but in football when I have a corner who never gets beat deep and keeps giving up plays underneath or in the flat... It's not athleticism but it's just poor strategy...  Is frisbee not the same?  In football I try to remind players that you want to get beat deep 0.99 times per game - if that makes sense...

I only gave up short unders against the most athletic cutters and I didn't give up a whole lot of them. I didn't get scored on a single time. The most yards an offensive player got on me was probably 15, and that was maybe once during 7 games of playing starting D-line. I did try to bait a few deep throws but I don't think anyone actually threw it even when I gave the cutter steps on me. I don't like forcing the cutter deep because that takes away your visibility of the whole field and the person with the disc.

It's also obviously bad that I got 0 D's, but players tend to not throw it if it looks contestable especially at the club level.  It's a little different from football because the player doesn't get to run after catching it. Once the cutter catches it I get to set up on them, start counting to 10 and use my body to prevent them from throwing to half the field. If I get to 10 and they don't throw it it's a turnover. Since I have a good mark, offensive players rarely get good continuation throws after catching it, so it's a good option to give up 5-10 yard unders and half the time the cutter is going to throw it for negative yards to reset the count.

Jumps could have also been better. I almost jumped over a kid going LSLRVJ but I was like a foot away from the disc  :-[. I did get a solid 1-step DLRVJ sky for a goal. I need to work a lot on reading and positioning for the disc, being able to jump well while bumping and tussling with the player on the opposite team. Improve plant speed and GCT for both DLRVJ and SLRVJ, learn how to make a stutter steps give me extra jump height rather than making my jump worse.

Title: Re: FP's log
Post by: LBSS on August 29, 2016, 04:22:17 pm
yeah FP is right, ultimate isn't exactly like football in that way. play is continuous, and conservative man d (i.e. keeping the disc in front of you by not always committing all-out to underneath cuts) can be a good strategy especially against a non-elite team, which is likelier to make a throwing or cutting error on a relatively short throw. everything is different in a zone, but it sounds like FP's team was playing mostly man. the punishment for getting beat deep is severe because it means the receiver has an open throw and that the rest of the D is momentarily out of position. the punishment for getting beat under is generally just that you have to mark and that you didn't get a turnover.

not to say that selling out on d is never called for on an in-cut -- it is, and a block coming back toward the disc often leads to a quick point -- just that the relationship between defender and cutter is different than between WR and CB.

also, fwiw, i'll second FP's analysis of his own mark: it's good. he's long and gets low and wide and moves laterally pretty well. i was never an elite handler and already had years of rust accumulated when we threw around last year, but i'm not a schlub and he was able to get some good blocks.
Title: Re: FP's log
Post by: FP on August 29, 2016, 10:57:26 pm
We didn't play zone a single time cause it wasn't very windy  ::)

A lot of the time I would fully commit to taking away the under: then the defender would get open on a lateral cut out of their initial under cut. This is probably the way I got beat the most actually. If I get too much speed on the initial commitment it will take me longer to do a chop-step, 90 degree acceleration out of it. The good thing is this "7 cut" generally doesn't generate as much yard gains as an "under cut".

Also another note on my "peaking" training: daily throwing was not a good strategy, especially the amount of hucks I threw. As a D-line cutter, I threw 0 hucks at the tournament. All that time I spent on my throws and It didn't pay off much. Didn't stray from my role and didn't throw anything risky. 0 turnovers. People didn't cut deep or breakside (more difficult throws) as much for me though.

Today at pickup I dropped 3 perfect 70 yard dimes: 1 flick, 2 backhand into a pretty good window to recievers cutting deep. 4 pulls, all comfortably 65-80 yards in bounds.

About HIIT and running intervals:FWIW, I think my anaerboic endurance has experienced a lot of short term gain. Could just be luck but I just haven't felt tired from running since i started running intervals.
Title: Re: FP's log
Post by: FP on September 01, 2016, 01:14:17 am
9/1

Tennis: 90 mins

Dunk session: 45 mins
-L-SLRVJ runup (right handed) x25 max 30" got lot of very solid soccer ball dunks, bobbled some bball dunks in
-R-SLRVJ 3-step (right handed***) x15 max 28" a few easy soccer ball dunks
-SVJ x5 max 28"
-1-step DLRVJ x10 max 30"
-2-step DLRVJ x10 max 32" consistent dunks with bball but not very strong
-3-step DLRVJ x10 max 33" without ball
***this is really awkward , but i couldn't grip the soccer ball with my left hand. So I went up right leg, right arm and I actually got pretty high. For frisbee I would definitely need to be able to go up with either arm off either leg.

Pickup: 90 mins

BP 135 x3,3,5,3
Pullup x6,4,4
RDL 135x8, 205x8

Kinda wiped today but I'm gonna take my GPP pretty seriously in the next few weeks. My hamstring is torched, I definitely need to take a break from straining it. Any advice for good anaerobic training that doesn't impact the joints and hamstrings too much? Maybe biking or rollerblading.
Title: Re: FP's log
Post by: LBSS on September 01, 2016, 08:47:48 am
C2 rower intervals?
Title: Re: FP's log
Post by: T0ddday on September 01, 2016, 09:26:35 am
C2 rower intervals?

Yes.  A million times over biking.  Biking shortens the hamstrings and will have short term negative affects on your sprint speed.  And it doesn't really rest it...  And rollerblading just looks lame...

 I know you play frisbee and I know a lot of people might clown you for that - but after I got over the annoying white flight aspect of frisbee I accepted that there are some plays that are look absolutely ridiculously cool...  Rollerblading can be very impressive.  But it's never cool.
Title: Re: FP's log
Post by: vag on September 02, 2016, 04:10:45 am
I am interested in this too. Reps/sets/intensity? Something like 1 min 100% / 1 min 50% building up to 20 mins total?
Title: Re: FP's log
Post by: FP on September 05, 2016, 11:15:30 pm
So over the last month and especially last week I've pretty much reached an all time low regarding poor lifestyle choices. Smoking weed 3x day, eating extremely shitty, working out very little and not lifting at all, spending my time couch-glued to the internet/watching tv series, not progressing on artwork, barely socializing. But I'm turning/gonna turn it all around because I have in the past. This is gonna be my best athletic year ever, by far.

9/4 sat
parallel squat: 205x5, 235x5, 255 3x5
BB OHP: 65x8, 70 3x8
seated banded knee raises: 3x12 x each leg
30 mins stretching

9/5 mon
45 min bike ride
SL BW calf raises: 3x12, 2x15 x each leg
RDL: 135x15, 205x8, 235 3x8  2:30 rests
BP: 115x8, 135 3x5, 125x5 2:30 rests
Pullups: 6,6,2 2:00 rests

Title: Re: FP's log
Post by: FP on September 07, 2016, 03:47:10 am
9/6 tues

SVJ x 10 max touch 29"
RSLRVJ:
-1-step x 10 max touch 26"
-2-step x 15 max touch 28"
-3-step x 20 max touch 30" 3-step PR!

DB BSS: 32.5s x8, 37.5s x8, 42.5s 3x8 x each leg
Bent over rows: 115 x8, 135 x8,7, 125 x7 2:00 minute breaks

notes: I've figured out a HUGE problem I need to address. I suck badly at breathing during certain movements. Bounding, DL's, RDL's, BSS, sprints. If I sit/stand upright with chest out, I cannot take a deep breath. If I sit upright and also flex my abdominals, I literally can't breathe in for longer than a couple seconds. Either my diaphragm is too weak or my abdominals are too tight or maybe some other problem. Or is this normal?? Really need to stretch abs a lot
Title: Re: FP's log
Post by: adarqui on September 07, 2016, 09:00:57 pm
So over the last month and especially last week I've pretty much reached an all time low regarding poor lifestyle choices. Smoking weed 3x day, eating extremely shitty, working out very little and not lifting at all, spending my time couch-glued to the internet/watching tv series, not progressing on artwork, barely socializing. But I'm turning/gonna turn it all around because I have in the past. This is gonna be my best athletic year ever, by far.

:highfive:

sometimes it takes something like this to get us to "flip the switch" ... sounds like you're on your way to doing just that. flip the switch and go consistent beastmode.
Title: Re: FP's log
Post by: FP on September 09, 2016, 08:51:33 am
So over the last month and especially last week I've pretty much reached an all time low regarding poor lifestyle choices. Smoking weed 3x day, eating extremely shitty, working out very little and not lifting at all, spending my time couch-glued to the internet/watching tv series, not progressing on artwork, barely socializing. But I'm turning/gonna turn it all around because I have in the past. This is gonna be my best athletic year ever, by far.

:highfive:

sometimes it takes something like this to get us to "flip the switch" ... sounds like you're on your way to doing just that. flip the switch and go consistent beastmode.

Thanks bro. I will try my darndest  :raging:

9/7 tues
Groins super tight from BSS. Still haven't got this program figured out completely but it was a planned rest day

9/8 wed

LSLRVJ:
-1-step x 20: max touch 26"
-2-step x 15: max touch 27"  :(
-3-step x 10: max touch 27"  :huh:

+12 hours

20 mins stretching: hams, quads, psoas, abs
BB OHP: 75 3x8 - 1:30 rests
Pullups: 5,5,5,5,4.5 - 2:00 rests
Seated Banded Knee drives: 4 sets - failure x each leg - :30 rests
Parallel Squat: 135 x15, 205 x8, 265 4x5, 270 x5 - 3:00 rests

270 squat was ballsy, almost failed last rep. Sets 3,4 felt light and fast.
Title: Re: FP's log
Post by: LBSS on September 09, 2016, 09:02:53 am
why does BSS make your groin tight? for me it's a loosener.
Title: Re: FP's log
Post by: FP on September 09, 2016, 12:14:30 pm
why does BSS make your groin tight? for me it's a loosener.

No idea. I'll video the form next time I do it. Groin only became tight the day after
Title: Re: FP's log
Post by: FP on September 10, 2016, 05:21:40 pm
9/9 fri
unplanned rest day.. Really busy day :/

9/10 sat

Jumps
SVJ x 25: max touch 31.5" REPEATABLE :personal-record:
2-step (RL) DLRVJ x 15: max touch 32.5"
3-step (LRL) DLRVJ x 25: max touch 33.5"
4-step (RLRL) DLRVJ x 15: max touch 34"
5-step (LRLRL) DLRVJ x 20: max touch 34.5" (only got one, couldn't repeat for camera)

http://www.youtube.com/watch?v=74dWjDqjMFw

ALSO, This is 100 jumps in 1 session. That's a volume PR lol. I must have been out there for at least 1.5 hours
Title: Re: FP's log
Post by: adarqui on September 10, 2016, 05:39:36 pm
9/9 fri
unplanned rest day.. Really busy day :/

9/10 sat

Jumps
SVJ x 25: max touch 31.5" REPEATABLE :personal-record:
2-step (RL) DLRVJ x 15: max touch 32.5"
3-step (LRL) DLRVJ x 25: max touch 33.5"
4-step (RLRL) DLRVJ x 15: max touch 34"
5-step (LRLRL) DLRVJ x 20: max touch 34.5" (only got one, couldn't repeat for camera)

http://www.youtube.com/watch?v=74dWjDqjMFw

ALSO, This is 100 jumps in 1 session. That's a volume PR lol. I must have been out there for at least 1.5 hours

awesome post all around.. jump looked really good. looking lean & light too.

massive volume jump sessions feel amazing.

that's a true jump addict session lmao! :headbang:
Title: Re: FP's log
Post by: T0ddday on September 10, 2016, 06:07:51 pm
9/9 fri
unplanned rest day.. Really busy day :/

9/10 sat

Jumps
SVJ x 25: max touch 31.5" REPEATABLE :personal-record:
2-step (RL) DLRVJ x 15: max touch 32.5"
3-step (LRL) DLRVJ x 25: max touch 33.5"
4-step (RLRL) DLRVJ x 15: max touch 34"
5-step (LRLRL) DLRVJ x 20: max touch 34.5" (only got one, couldn't repeat for camera)

http://www.youtube.com/watch?v=74dWjDqjMFw

ALSO, This is 100 jumps in 1 session. That's a volume PR lol. I must have been out there for at least 1.5 hours

Looking like a far more athletic version of Adam Morrison...
Title: Re: FP's log
Post by: adarqui on September 10, 2016, 07:39:38 pm
9/9 fri
unplanned rest day.. Really busy day :/

9/10 sat

Jumps
SVJ x 25: max touch 31.5" REPEATABLE :personal-record:
2-step (RL) DLRVJ x 15: max touch 32.5"
3-step (LRL) DLRVJ x 25: max touch 33.5"
4-step (RLRL) DLRVJ x 15: max touch 34"
5-step (LRLRL) DLRVJ x 20: max touch 34.5" (only got one, couldn't repeat for camera)

http://www.youtube.com/watch?v=74dWjDqjMFw

ALSO, This is 100 jumps in 1 session. That's a volume PR lol. I must have been out there for at least 1.5 hours

Looking like a far more athletic version of Adam Morrison...

lmao yes!

FP = adam morrison
AD = mike miller

we're building a roster.
Title: Re: FP's log
Post by: FP on September 13, 2016, 12:00:34 am
9/10 (continued)

BP: 135 x 6,6,4 125 x 6
DB SL calf raise: 10s 4x12 x each leg
Poor Man's reverse hyper: learning movement

9/11
A few SL jumps, 1-step LSLRVJ PR of 26.5"

9/12
3 jump sessions, all not good. 1-step RSLRVJ PR of 26.5". Repeatable 31.5" SVJ again

Pickup: First Ultimate playing in 2 weeks. I'll keep it short. It was bad. Throws, Speed, Endurance, Mentality, Defense, field awareness were all bad. The only thing I had going for me was that I was running hard. Comparatively I was still probably one of the best players but that doesn't mean much at pickup.

The worst part: Hamstring and Groin tendinitis flared up pretty bad in the car ride on the way back. Shoulder is definitely impinged or labrum damaged. I'm gonna cut out jumps for now and work around those areas for 2 weeks with GPP and then start very gradual strengthening. It might take a few months but I have to take it very seriously and in the meantime do what I can
Title: Re: FP's log
Post by: adarqui on September 14, 2016, 03:25:36 pm
9/10 (continued)

BP: 135 x 6,6,4 125 x 6
DB SL calf raise: 10s 4x12 x each leg
Poor Man's reverse hyper: learning movement

9/11
A few SL jumps, 1-step LSLRVJ PR of 26.5"

9/12
3 jump sessions, all not good. 1-step RSLRVJ PR of 26.5". Repeatable 31.5" SVJ again

Pickup: First Ultimate playing in 2 weeks. I'll keep it short. It was bad. Throws, Speed, Endurance, Mentality, Defense, field awareness were all bad. The only thing I had going for me was that I was running hard. Comparatively I was still probably one of the best players but that doesn't mean much at pickup.

The worst part: Hamstring and Groin tendinitis flared up pretty bad in the car ride on the way back. Shoulder is definitely impinged or labrum damaged. I'm gonna cut out jumps for now and work around those areas for 2 weeks with GPP and then start very gradual strengthening. It might take a few months but I have to take it very seriously and in the meantime do what I can

damn that sucks a$$. :/

shoulder was wrecked from throws or jumps?
Title: FP's Experimental Block Day 0/12
Post by: FP on September 23, 2016, 09:02:30 am
Been a bit over a week since my last post, been really focused on work and training has taken a backseat for a while. For the next 11 days, I've planned out a brief experimental workout phase focused on rehab. Every day I'm going to be doing 3-4 brief 15-25 minute sessions. If I don't complete this phase exactly as scheduled, I will permanently leave this forum.

BLOCK 0 x daily
--Gliding Ham curls
--Adductor Band Pulls

BLOCK 1 x 4/week: 20-25 mins
-Superset x5
--Paloff Press (or anti rotation alternative)
--Side Plank (or oblique alternative)
--Hip Thrust

BLOCK 2 x 4/week: 10-15 mins
-Run with dog: 4x 20-40m Sprints, 4x 20-40m Alt. leg bounds

BLOCK 3 x 3/week: 18-21 mins
-Superset x 5
--Leg Raises
--RDL

BLOCK 4 x 3/week 19-22 mins
--Light stretches x 10 mins
--Light Plyos x 10 mins

BLOCK 5 x 2/week: 15-20 mins
-Superset x 4
--Squats
--Pullups
--Banded Clams

BLOCK 6 x 2/week: 13-16 mins
--BB calf raises
--DB flys
--DB OHP
Title: Re: FP's log
Post by: LBSS on September 23, 2016, 09:32:57 am
seems a bit extreme unless you actually just want to leave and are giving yourself an excuse.
Title: Re: FP's log
Post by: FP on September 23, 2016, 02:59:09 pm
seems a bit extreme unless you actually just want to leave and are giving yourself an excuse.

I'm not saying I want to leave. I just think leaving the forum is pretty good negative reinforcement. It's not like I set an exceptionally hard goal.
Title: Re: FP's Experimental Block Day 0/12
Post by: adarqui on September 23, 2016, 10:02:44 pm
Been a bit over a week since my last post, been really focused on work and training has taken a backseat for a while. For the next 11 days, I've planned out a brief experimental workout phase focused on rehab. Every day I'm going to be doing 3-4 brief 15-25 minute sessions. If I don't complete this phase exactly as scheduled, I will permanently leave this forum.

BLOCK 0 x daily
--Gliding Ham curls
--Adductor Band Pulls

BLOCK 1 x 4/week: 20-25 mins
-Superset x5
--Paloff Press (or anti rotation alternative)
--Side Plank (or oblique alternative)
--Hip Thrust

BLOCK 2 x 4/week: 10-15 mins
-Run with dog: 4x 20-40m Sprints, 4x 20-40m Alt. leg bounds

BLOCK 3 x 3/week: 18-21 mins
-Superset x 5
--Leg Raises
--RDL

BLOCK 4 x 3/week 19-22 mins
--Light stretches x 10 mins
--Light Plyos x 10 mins

BLOCK 5 x 2/week: 15-20 mins
-Superset x 4
--Squats
--Pullups
--Banded Clams

BLOCK 6 x 2/week: 13-16 mins
--BB calf raises
--DB flys
--DB OHP

so complete it exactly as scheduled, at least....  :ninja:

i've done stuff like that before.. usually happens when we are completely fed up with ourselves - a lack of commitment. we can become really hard on ourselves, sometimes rightfully so.

i remember distinctly saying i would quit vert training if i couldnt hit ~45" RVJ by some summer - which was a very unrealistic goal in an unrealistic timeline.. it drove me hard, but i also failed that goal.. and it depressed me quite a bit, EVEN THOUGH i knew it was unrealistic. so that was definitely unhealthy..

yours is far more achievable.. THOUGH, I still think you (we) diminish some of our power when we hold some manufactured axe over our heads.. I think if you stuck to that routine without an axe over your head, it would result in an even MORE POWERFUL response.. because it is your will & dedication to consistency that caused you to achieve it.

my 2 cents.

get it!!

pc!!
Title: Re: FP's Experimental Block Day 0/12
Post by: T0ddday on September 24, 2016, 12:11:30 am
Been a bit over a week since my last post, been really focused on work and training has taken a backseat for a while. For the next 11 days, I've planned out a brief experimental workout phase focused on rehab. Every day I'm going to be doing 3-4 brief 15-25 minute sessions. If I don't complete this phase exactly as scheduled, I will permanently leave this forum.

BLOCK 0 x daily
--Gliding Ham curls
--Adductor Band Pulls

BLOCK 1 x 4/week: 20-25 mins
-Superset x5
--Paloff Press (or anti rotation alternative)
--Side Plank (or oblique alternative)
--Hip Thrust

BLOCK 2 x 4/week: 10-15 mins
-Run with dog: 4x 20-40m Sprints, 4x 20-40m Alt. leg bounds

BLOCK 3 x 3/week: 18-21 mins
-Superset x 5
--Leg Raises
--RDL

BLOCK 4 x 3/week 19-22 mins
--Light stretches x 10 mins
--Light Plyos x 10 mins

BLOCK 5 x 2/week: 15-20 mins
-Superset x 4
--Squats
--Pullups
--Banded Clams

BLOCK 6 x 2/week: 13-16 mins
--BB calf raises
--DB flys
--DB OHP

so complete it exactly as scheduled, at least....  :ninja:

i've done stuff like that before.. usually happens when we are completely fed up with ourselves - a lack of commitment. we can become really hard on ourselves, sometimes rightfully so.

i remember distinctly saying i would quit vert training if i couldnt hit ~45" RVJ by some summer - which was a very unrealistic goal in an unrealistic timeline.. it drove me hard, but i also failed that goal.. and it depressed me quite a bit, EVEN THOUGH i knew it was unrealistic. so that was definitely unhealthy..

yours is far more achievable.. THOUGH, I still think you (we) diminish some of our power when we hold some manufactured axe over our heads.. I think if you stuck to that routine without an axe over your head, it would result in an even MORE POWERFUL response.. because it is your will & dedication to consistency that caused you to achieve it.

my 2 cents.

get it!!

pc!!

Really good points.  My two cents:

1) Goals of achievement and goals of dedication are different.  Holding an axe over your head that you will hit 45" is different than the goal to train everyday.  One is a result the other is about work.  Work is better.  Results are non linear and what is once almost unachievable starts to hurt you in the future...  That would put 40" on a pedestal could be why you don't hit 45!

2) goals of quitting are silly.  Go on a trip if u get your goals.  Or don't if you fail.  I prefer positive reinforcement but don't get worse (quit athletics) because you didn't do great!
Title: Re: FP's log
Post by: FP on September 25, 2016, 02:42:36 am
Thanks for the input guys. Funny thing is: I actually am going on a trip to Ukraine and the Czech Republic at the end of this cycle. It'll be the first time I have visited my childhood home since I came to America at 6 years old.

9/23 fri, Day 1/12

BLOCK 2: 0/7 complete
Run with dog: 2x sprints, 2x alt leg bounding

Was at the beach almost the entire day and fell dead asleep a couple hours after getting home. This first day was extra anyway and since I didn't complete 4 bounds and sprints I won't count this block.

9/24 sat, Day 2/12

BLOCK 2: 1/7 complete
Run with dog: 4x sprints, 4x alt leg bounding

BLOCK 6: 1/3 complete
-Superset x 3
--BB calf raises 255, 205, 225 x 5
--Flys 25s 3x8
--OHP 25s 2x15, 35s 1x12

BLOCK 0: 1/11 complete
-Gliding Ham curls x 8,8
-Groin body lifts (with working leg on chair) x 5, 5

BLOCK 2: 2/7 complete
Run with dog: 4x sprints, 4x alt leg bounding

Running with the leash is a little bit awkward, bounding with the leash is really awkward. Will start tying the leash to a belt. Maybe I can even do some overspeed work with my husky pulling me  ;D

Also have to start timing my lifting blocks. If I can complete them while decreasing rest time I can improve my conditioning too!
Title: Re: FP's log
Post by: FP on January 17, 2017, 04:43:26 pm
Yo. So I decided I'm coming back to the forum to occasionally log things. I don't have a lot of resources for feedback so I'm going to occasionally post when I run into problems or need some sort of advice.

I've been training and logging in a notebook almost every day since mid-october. Here are some of the PR's I hit:

12/20/16: ATG squat 300 x 5,4
12/23/16: R-SLRVJ 31.5"
1/07/17: Pullups x 10,10,11 @184 BW
1/08/17: BP 175 3x5
1/13/17: SVJ 32.5"

http://www.youtube.com/watch?v=TchIlQIA6FI

I strained my Quadratus Lumborum (back muscle) on 12/26 and didn't give it adequate recovery, it's still hanging around a little bit. I had an Ultimate frisbee hat tourney this weekend (where I was pretty dominant) and the next day I felt right meniscus pain, right elbow pain, left adductor ache, low back ache. That scared me quite a bit so I'm backing off all training for a full week and just going to stretch and do yoga.

I haven't been following a program, just kind of doing whatever I feel is important at the time, but I'll post a plan for a program eventually.
Title: Re: FP's log
Post by: LBSS on January 17, 2017, 11:11:06 pm
welcome back, and nice job on the PRs, especially the pull ups. you're tall, hitting three sets of 10+ is solid.
Title: Re: FP's log
Post by: FP on March 02, 2017, 02:55:40 am
Almost definite lateral meniscus tear for about ~3 weeks now. Currently waiting for my insurance to clear my MRI. This whole process is taking forever, and recovery not looking hot. After around 10 days of resting my knee, went full retard today and played some Ultimate convincing myself I would take it easy. If I have to get surgery I'm out for what looks like the most promising season for my college team. Fuuuuuuuck.

Classes have been keeping me super busy, but what do you all think I should focus my training on?

Training I'm currently doing that I'm pretty sure is safe:
-Core+Upper body
-Hip Flexors
-Throwing

I have concerns about some training I'm considering doing:
-Glutes,Adductors, Internal Rotators of both legs: none of this stuff crosses the knee joint so hypothetically I should be able to work these muscles without irritating the inury but I'm not sure which exercises to do and how much they will actually help build athletic quality (for adductors and rotators)
-Working non-injured leg unilaterally: Don't want to cause imbalance, might set me up for another injury when I recover. But fuck, this is tempting
-Rowing, Swimming, other light conditioning? Worried it might be too stressful on knee (rowing), shift me to slow-twitch endurance> fast-twitch speed (swimming)
-Light intensity footwork/movement pattern training: Don't know how much it will help since it's not at game speed, also not inherently rewarding
-Some kind of dynamic work? Upper body plyos?
-Lots of meditation: I just suck at making this a habit, but if I get it down consistently I think it could help me a lot

The biggest concern about doing a lot training but almost no SPP: my body will adapt to lifting and once I'm recovered I'll be slow again because I haven't been doing any speed,plyos,explosive work or any sort of SPP. These sorts of concerns almost make me think I would be better off not doing anything except the stuff I'm doing now
Title: Re: FP's log
Post by: LBSS on March 02, 2017, 05:27:36 am
The biggest concern about doing a lot training but almost no SPP: my body will adapt to lifting and once I'm recovered I'll be slow again because I haven't been doing any speed,plyos,explosive work or any sort of SPP. These sorts of concerns almost make me think I would be better off not doing anything except the stuff I'm doing now

first: that blows, sorry you're hurt especially right at the beginning of the season.

second: definitely do some training. it can't hurt you to be a bit stronger in the upper body and core. you'll de-adapt to speed and jumping whether you sit on your ass and do fuck-all or spend some time in the pool and in the weight room. careful with throwing, it's harder on your knees than it seems because of all the rotation.
Title: Re: FP's log
Post by: FP on April 06, 2017, 06:38:23 pm
Been injured about 2 weeks, had a bad PCL strain. Still not fully recovered, hurts during top speed sprinting. Been hitting the gym hard in anticipation of the only important tourney of the year in 3 weeks. Going to transition into a lot of plyos, sleds and sprints as it gets closer to tourney date.

Also trying to cut down BF%, not working too well I gotta start cal counting. Got some sweet supplements: Whey, BCAA's, Beta Alanine, Creatine, CLA.

I would say my lifts are at about 90% my previous peak, here are some highlights from the last few sessions:

4/03: SL-DL 170 x8 ea side
4/04: Hang Power cleans from shin: 175 x3
4/05: Sumo DL: 315 x5
4/06: Parallel squat: 285 x3
Title: Re: FP's log
Post by: FP on April 08, 2017, 08:27:36 pm
Gonna log my training daily for a few weeks to get feedback. Tournament is in exactly 14 days, hopefully with the magic of CLA, good calorie monitoring, IF fasting and some hard fucking workouts I can at least be 185. Carrying a bunch of creatine weight too:

4/8
BW:194 (probably around 12-13% BF)
cals: 2590 (not great)

Workout 1:

Core Circuit:
-RKC (forced anterior pelvic tilt) plank +35lbs: 3x25-35 secs
-Side Plank with leg raises +35lbs: 3x25-35 secs ea. side
-Deadbugs: 3X20

Superset:
-DB chest press: 50's 2x8, 60's 2x8, Clap Pushups x10
-Traps: 180 3x12

Superset:
-Alternating backwards lunges (primary lift): 6 sets up to 225x12
-Calf Hops: 6 sets up to 225x15
-BW ankle bounces: 4x15

Freemotion calf raise:
300x15, 320x15, 340x15


Workout 2:

5-0-10-0+40Y shuffle shuttle +sprint finish. 3 sets (5 min breaks between sets) of 6 reps (25s jog back between reps)

Notes: Backwards lunge inconsistent, sometimes weight is lifted with the back leg, sometimes with the front leg. I've been overeating a lot, really need to calorie count every day.
Title: Re: FP's log
Post by: FP on April 09, 2017, 11:41:46 pm
Yesterday (4/8): +600kcal, 3190 total

4/9
BW: 192.2
cals: ~3500

Workout 1:

Superset x3:
-Cable knee drives: 20-25lbs 3x8-12 ea. side
-Captains Chair straight leg swings: 3x35
-BSS BWx12, 50's x12, 70's x8 ea. side

Squat (primary lift):
225x5, 245x5, 255x5, 275x5, 285x5, 295x3, 315x2  :personal-record:

KB swings with band: 80lbs x15reps x5sets, 1:30 rest intervals

Workout 2:

30 mins stretching + rolling legs

Superset x3:
-Pullups: 3x7
-Tibialis eccentic plate lowers 3x5

Superset x3:
-Prone trap flys: 15s 3x8
-Landmines: bar+45 3x5 ea. side

Sled Pushes:
30 sets of 15 yards, varying intensities and rests

Notes:
Back feels very tight and achy. Going to try to avoid fucking with that next few days.
Pullups seem kind of weak but I've gained weight, short rests and I do them with different technique now (scaps locked rather than dynamic)
BSS absolutely brutal as always
Title: Re: FP's log
Post by: FP on April 12, 2017, 02:18:02 pm
4/10
BW: 193.8
cals: ~2600

Throws x 45 mins
40Y sprints x5
10-20-30-40 shuttle x2
Pickup x 1.5 hours


4/11
BW: 189.2
cals: ~2500

Knee feeling pretty bad
Rest

4/12
BW: 189.2
Title: Re: FP's log
Post by: FP on April 14, 2017, 12:03:36 am
4/12 (cont)
cals: 2700

Training session with coach who helped me work out some kinks with my hang power clean form, gave me a kickass new glute activation warmup.

Hang Power Cleans from knee: 10 sets up to 180x2  :personal-record:
RDL: 6 sets up to 275x8, 285x8, 295x8 [form felt kinda eh, tried to film last set but had filming issues]
Captains Chair straight leg swings: 3x40,1x50
BSS: 60s x8 ea, 75s x8(R), x5(L), 65s x8 ea [injured left leg couldn't handle 75x8, right leg feels a bit quad dominant but 75x8 was pretty easy]
Leg Press: 6 sets up to 590x8 [good ROM, psoas started hurting a little bit at the end]
DLRVJ x 5 [felt very uncharacteristically glute dominant, but I kept trying to jump with my normal quad dominant plant and couldn't figure out what to do, so these were pretty low, around 32"]


4/13
BW: 190.2
cals: 3500 fuck.

throws x 15 mins
stretches x 15 mins

Knee is really fucked up. Sat out during practice. Class 9am-6pm followed by other commitments up to 11pm
Title: Re: FP's log
Post by: FP on April 15, 2017, 01:29:19 am
4/14
BW: 190.4
cals: 2900

Trap Bar DL: 6 sets, 295x8, 325 2x4 [new movement, grip limiting factor, slight knee pain]

Superset:
-BB calf raise: 245 4x15
-Parallel Grip pullup: 3x8 [new movement]

Superset:
-Standing BB OHP: 95x8, 105x8, 100x6
-Alternating arm KB swings: 40lbs x20, 50lbs x20,20, 30 [absolutely killer, never had that much discomfort sitting down afterwards, probably the glutes act as stabilizers in addition to prime movers because of the unilateral nature of the movement]
-side lunge [knee]

Freemotion calf machine: 360 3x15
dynamic effort trap bar [knee]

Superset x3:
-Dynamic Effort BB OHP: 60 3x10
-Dynamic Effort Pullup partials: 8,8,6 [new movement]

BBall shooting:
-Free throws: 14/50
-3-pointers from varying positions: 9/50
-Layups: varying techniques/difficulty 22/40
-Half-courts: 0/15

Have only played bball maybe a handful of times since gym class in high school (6 years ago), didn't ever play/practice enough to be decent. I don't watch TV so I honestly have no idea what I'm doing whatsoever. Would be cool to be adequate enough to play pickup of some kind. It was kind of weird though, 7/9 3-pointers I made were from this one spot slightly to the right of the center. I think from that spot my 3-pointer percentage was around 50% which is awesome compared to my other numbers
Title: Re: FP's log
Post by: FP on April 16, 2017, 12:23:22 am
4/15
BW:189.4
cals: 2700

15lb med ball throws x 8

Superset:
-DIY Reverse hyper with progressing band resistance: 5 sets [new movement]
-Decline situps with progressing weight up to 20lbsx2 + BW prisoner myo reps until failure

Ab wheel circuit [new movement]

Alternating Step ups on 12" box: 10 sets up to 325x10 [new movement]

Captains chair straight leg swings: 45,31,45,50

Depth Jumps off 32" box 2x4, long rests

Alternating arm KB swings 50lbs 30 reps, 5 sets, 1:30 min rests
Title: Re: FP's log
Post by: FP on April 17, 2017, 12:17:33 am
4/16
BW: 188.4   AWWWW
cals: 2400    YEEEEE

Superset x5:
-BP: 165 4x6
-Ham curls: up to 225 3x6

SL-RDL: 6 sets up to
-Left: 165 x8 [off 2" platform rack pull because of knee]
-Right: 175 x5

Superset:
-Hang power cleans from knee: 175x2F, 175x2F, 180x1, 185x1
-Bent over rows: 135 3x8 [losing a little ROM at the last reps]

Front Squat: 6 sets up to 245 2x5  :personal-record: [awesome form+depth, leaning over just a little on last rep]

Superset x4:
-Inverted rows w/ TRX suspension: 4x6 [new movement]
-Med ball chest press toss: 14lbs 4x6 [new movement]
-SL Ham hyperextension machine: 30lbs 4x8 ea. leg
Title: Re: FP's log
Post by: FP on April 19, 2017, 05:44:52 pm
4/17
cals: 4000

Pickup x 30 min: Played a handful of points, a single 95% 20Y sprint fucked with my knee a lot. Made a difficult decision and I have decided to sit out the most important tourney of the season this weekend. Ortho said I could potentially go hard with the anti-inflammatories 3x/day for a week and play but I'm really not trying to get more injured and have to sit out the summer club season.

4/18
cals: 3000

class+homework+sleep all day

4/19

Squat: 7 sets up to 295x5, 305x5, 315x5  :personal-record: [this is pretty big, previous PR 300x5 around mid-winter]

Superset x3:
-Freemotion calves: 380 2x15, 400x13
-Pullups: 9,9,5 fuck

Front rack lunge walk: 7 sets up to 165 x 16, 13 [new movement: real tough to maintain rack position for so long]

Had to cut workout short, something came up

http://www.youtube.com/watch?v=opTRWbiAjqw
Title: Re: FP's log
Post by: LBSS on April 20, 2017, 08:06:44 am
squats look awesome, props.
Title: Re: FP's log
Post by: FP on April 21, 2017, 12:07:16 am
squats look awesome, props.

Thanks. Honestly felt like I had 325x5 but no need to push it

4/20

Deadlift machine (kind of like trap bar): 8 sets up to 420x4

Superset:
-BP:175 4x5 PR tie
-Cable Ham hyperextension: 32.5 4x8 ea. leg [I think this will carry over to sprints really well]

Superset:
-Captains chair leg swings: 45,40,40
-Cable flys: 50's 3x8 [new movement]

Superset
- Flys 30's 3x8
-SL leg press
--L: 270 3x8 [tough, feeling it in the groin (old injury)]
--R: 320 3x8

Leg press: 540x8, 630x8 [feeling it in the psoas, weird]

notes: Actually feeling a little sore in the quads post-workout! That almost never happens
Title: Re: FP's log
Post by: FP on April 21, 2017, 08:08:50 pm
4/21
BW: 188.5

Superset:
-Low bar narrow stance squat: 225 2x8, 245 x8 [this is my go-to squat style from now on. Gotta work the weaknesses if I want to improve]
-straight arm lateral raise: 15's 3x8

Superset:
-ab wheel full rollout from knee: 3x8
-"dump the bucket": 22.5 3x8 [scap posture correction exercise]

Superset:
-prisoner decline situps: [speed focus]
--10lbs x8 +8 BW myo
--10lbs x8 +6 BW myo
--prisoner x15 + 7 BW
-banded reverse hyper 3x10

Int. rotation lunges: 8 sets up to
L: 205 x10 (5 regular, 5 reverse lunges)
R: 215 x10 (5 regular, 5 reverse lunges)
Title: Re: FP's log
Post by: FP on April 22, 2017, 08:36:18 pm
4/21 (cont)
1 hr psoas rolling/massage

4/22

Power cleans from floor: 7 sets up to 195x3, 205x2  :personal-record: 215xF,F

DL: 6 sets up to 305x5, 325x4, 345x2 [ugh I can't conventional DL for shit. Form on 345's was awful]

Hip Thrusts: 285 3x8

Superset: [power focus, no break]
-SL Hip Thrust:
--L: 185 3x8
--R: 185 3x8
-DL hip thrust: 185 3x8

Freemotion low rows: 70's 3x8

Core Circuit:
- Standing Ab wheel rollout: 5F,4F,2F [about 75% ROM. Getting a full rollout is a good core strength goal for my torso length]
- Ab wheel rollouts: 8,8,6 [low back a little off]
- 35lb plank: 60s, 60s, 45s

Alt Bounds - 6 bounds from 1 step start: ~20 sets. Best set: first bound is ~9ft, last bound is ~12ft

BSS:
L: 65's 3x8
R: 75's 3x8

Wiped. Feeling like I'm approaching that overtraining threshold, time to take a few days rest.
Title: Re: FP's log
Post by: FP on April 24, 2017, 03:06:37 pm
So this sort of "do whatever I haven't done in a while/feel like doing/try new things" training is probably not the best so I wrote up a program! Also I'm doing too much lifting and not enough power and conditioning. Let me know what you think.

Weekly training:
Day 1: Gym A wed
Day 2: Rest A thurs
Day 3: Track A fri
Day 4: Gym B sat
Day 5: Rest B sun
Day 6: Gym C mon
Day 7: Rest C tues

Gym Block A: Quads, Horizontal upper (high intensity, medium volume lifts), medium impact plyos
-SVJ's to start session
-PLYOS
--Donkey hops
--Skaters
--Ankle bounces
--Clap pushups
--Line Hops
-WEIGHTS
--Jump squats
--Banded wide stance box half squats (primary)
--Low Bar narrow stance squat
--Calves
--Leg press+SL leg press (emphasis on weaker left leg)
--Horizontal rows
--Bench

Gym Block B: P-chain, Hip Flexors (medium intensity, high volume lifts)
-SLRVJ's to start session
-WEIGHTS ONLY
--Reverse Hyper
--Hang power clean
--Decline situps
--Step-ups (primary)
--Ab wheel
--Ham Hyperextension
--Toes to bar
--Ham curl
--BSS (focus on weaker left leg)
--KB swing (conditioning finisher)

Gym Block C: Back, vertical upper (low volume, medium intensity lifts), high impact plyos
-DLRVJ's to start session
-PLYOS
--Depth Jumps, Drop jumps
--Bound variations
-WEIGHTS
--Med ball throws
--RDL (primary)
--OHP
--Pullups
--Good mornings
--C2 Rower intervals (conditioning finisher)

Track Block A: (I can't do any of this currently because of knee, for the time being this will be bounds+hills or sleds, maybe a distance run)
-Starts
-ME sprints with long rest
-HIIT

Rest day A:
-movement skill work: agility or top speed drills

Rest day B:
-stretch
-foam roll

Rest day C:
-movement skill work: agility or top speed drills
-SPP light conditioning: low intensity intervals (lateral movement,change of direction, top speed) focusing on good mechanics

So I fully expect to change a lot of this up once I'm a few weeks in based on how I'm feeling and what I think I need. I kind of like challenging myself with new movements but I've been doing it too much lately.
Title: Re: FP's log
Post by: FP on April 26, 2017, 08:41:55 pm
4/23
30 mins throws
30 mins of various jumps. All well below PR level, CNS clearly torched. R-SLRVJ 2-step technique bad and height not great but felt uncharacteristically strong.

4/24
Stretches x 20 mins - hams, psoas focus

4/25

Med ball throws 20lbs 3x3
SL-box jumps off 12"-14" low volume, long rests
SL depth jump -> SL bound off 12"-14" low volume, long rests
Supeset x3
-ankle bounces
-skater hops
15 mins stretches

4/26
Weird low lumbar pain essentially from nowhere.

warmup
SL-SVJ: 2x3 each leg
SVJ x8 if rim is 10' these would be around 31-32".

Superset:
- Jump squat 45 x5, 75 3x5
- Inverted rows 3x 10,10,8 [good speed on these]

SS x2:
-donkey hops 2x15
-ankle bounces 2x8

Banded wide stance box squat: 185 3x8 [tough. slightly above parallel, trying to keep shins vertical, gotta rewatch those louie simmons vids]

Narrow stance low bar squat: 225x8, 245x8, 255x6 [trying to keep knees from going over toes which is stupid hard with my proportions and narrow stance. Somehow forgot to low bar but it seems high bar is actually harder on the back with this squat style. 255 reps 5,6 couldn't maintain arched back. Good depth tho]

BP: 185x4, 175x5, 180x5 [didn't wanna look a fool and put 2.5's on for 180, didn't warmup enough for 185, should have at least done some volume drop-sets  :uhhhfacepalm: ]

SS x3:
-Freemotion calves: 400 3x15 [iso hold at full extension, I actually feel a hard calf burn after every set, brutal but not sure where to go from here now that I've maxed the machine. Leg Press maybe? I did a lot of SL and BB DL work but it just doesn't feel as effective as this freemotion machine]
-Machine rows: 160 3x8

Leg press forgot

Notes: Yeah I dunno. Not feeling as satisfied as I would have if I threw 330 on and squatted 3's with my normal form. AELS i guess. Hit the weaknesses hard and don't give a fuck about the weight
Title: Re: FP's log
Post by: FP on April 29, 2017, 10:19:29 pm
4/27
rest. busy day

4/28
lots of experimental plyos, most of which messed with my knee a bit
DLRVJ x15, 33" 2-step ugh
10x60y slight incline sprints, 25s jog back rests

4/29

few DLRVJ's, nothing good

Superset:
-Banded reverse hyper 3x8
-Hang power cleans ~8 sets, 185x1 [really need more work on technique, tweaked back on bad catch]

20" alternating step-ups: 185 3x10, 195 x10

decline situps
ab wheel
toes to bar
back

Superset:
-captains chair straight leg swings x40,40
-SL Ham hyperextension: 30 3x8, 35 x8 ea.leg

Machine Ham Curls: 220 x6, 235 3x6

BSS
L: 65's x8,8,12
R: 80's x8,8,6 [straps]

KB swings (conditioning finisher): 80lbs 3x20, 1x16, 3x15, 1x20 [1:30sec rests]
Title: Re: FP's log
Post by: FP on May 01, 2017, 07:19:10 pm
4/30
played a few points, tweaked knee around LCL area

5/1

warmup, glutivation
med ball throws 14lbs 3x3
DLRVJ x15: FLYING. Impossible to tell how high the rims are, but if they are 10', I had a few jumps around 36" off 4 steps

Sumo DL: 295x5, 315x3, 335x3, 315x3, 295x3 [hamstrings a little off]
RDL: 265 x8,8 275 x8 [form solid for everything]
good mornings: back felt pretty dead from DL's and RDL's

Behind the head seated BB OHP: 95x6, 85 3x8

corrective circuit for upper cross syndrome x3:
-supermans
-weighted neck flexion 10lbs
-neck flexor stretches

stretch circuit x3: psoas, abs, ITB, groin

pullups x 5,8,6,6

C2 2000m row in 8:41 [sore tibialis, groin, not a whole lot of aerobic stress weirdly]

plyos gonna try to be a little more conservative with the knee. might do some DJ's tomorrow but bounds are out for now
Title: Re: FP's log
Post by: FP on May 04, 2017, 11:22:28 pm
5/2, 5/3
few jumps in the hall between classes
otherwise overloaded on schoolwork,skipped a training day.
Need to be more active with movement efficiency work on rest days. Just a few more hellish final weeks of the semester and then I'll have so much more time.

5/4

glutivation
plyo warmup - ankle hops, ankle jumps from horizontal hop, primetimes
SLRVJ's x 10 - 1-step R-SLRVJ  :personal-record:, at least 28"

SS:
-Jump squat: 75 3x5
-Inverted rows: 3x10

Front squat: 5 sets up to 255 x5, 265 x3  :personal-record: [I have vids for both but the depth is good and form looks so clean there isn't really a point in putting them up for critique]

Half Squat: 10 sets up to 405 x5  :personal-record: [first time with 405 on my back. Felt goood but then gym dickheads started loudly talking some shit which I will admit pretty much ruined this session for me]

Freemotion calves: 400 3x15

Bench: 180 5,5,6F  :personal-record:

I think I'm going to go back to doing whatever I feel like and going to the gym more frequently. I like it better that way. Still try to stick to AELS though, with the occasional ego session like this one
Title: Re: FP's log
Post by: FP on May 07, 2017, 12:27:39 am
5/5
Got MRI results back. Almost complete grade 3 PCL tear. FUCK
some stretching

5/6
was lifting with a friend whose lower body numbers are way behind mine so we just did some upper body brolifting. Will make up for it next session

BP: 185 x5,4 195 x2

core circuit x3:
ab wheel full rollout x8,8,12
35lb APT plank 3x 45s
35lbs side planks with leg raises: 3x 30s (5-8 leg raises)

triceps, biceps, OHP

Decline situps (speed focus):
prisoner x20
10lbs x5 + BW x25
10lbs x8 + BW x15

corrective circuit for upper cross syndrome x3:
-supermans
-weighted neck flexion 10lbs
-neck flexor stretches

Played my first game of pickup basketball! Missed 2 layups, 2step, 2 handed DLRVJ dunk attempt (got the height but was too far from the rim). Got at least a handful of rebounds. I asked some of the guys I played with for advice and they told me I played well, not even knowing that this was my first pickup game ever. Pretty much practice layups and look up some post game drills.

But really this was stupid as fuck, could have easily reinjured my knee. Gonna put this on hold now, maybe practice some shots now and then but definitely don't play until my knee is close to 100%.
Title: Re: FP's log
Post by: LBSS on May 08, 2017, 05:08:51 am
you found out you have a near complete PCL tear and played basketball the next day???!?!?

 :uhcomeon:
Title: Re: FP's log
Post by: FP on May 08, 2017, 08:48:47 pm
you found out you have a near complete PCL tear and played basketball the next day???!?!?

 :uhcomeon:

Well I got the MRI like 3 weeks ago. Just last week I ran slight incline hills at like 85%. I was just sitting under the post most of the game anyway.
Doesn't excuse it, this sort of thing is very indicative of one of my worst character flaws.

5/7
Whole bunch of submax hang power cleans (maybe around ~30 with 135-175lbs), trying to work on form but kind of don't know how. Will post technique vids in the next few days

5/8
warmup, glutivation
15lb med ball throws x3,3,2,2
DLRVJ x8: highest jump was off an LR plant (non dominant), around 35"

Hang Power cleans: 8 sets up to 190x1, 190x2  :personal-record:, 190x1 [190x2 form felt decent but there is something undeniably wrong with all my cleans]

Sumo DL: 225x10, 295x5, 315x3, 335x3, 355x3, 370x2  :personal-record: [stopped at 2 while form was good]

RDL 225 x10 [not after those sumo's. will do some targeted low back work next session]

Superset:
-Pullups x 7,7,7,5
-psoas, pec, hamstring PNF, adductor, rectus ab stretches

Seated behind the head OHP: 90 x8,8,7

BSS:
R: 75 x8,8,10
L: 75 x3,7,8 [losing balance - weaker L stabilizers? Need to do left leg first]




Title: Re: FP's log
Post by: FP on May 12, 2017, 10:21:42 pm
Really pushing myself in college during these last few weeks to a high standard for my art assignments. This next week is going to be the most difficult of the semester but I wanna finish strong

5/9, 5/10, 5/11
few jumps, some rolling
skipped a workout

5/12
workout with some friends from frisbee

quick glutivation
Sumo DL: 225 2x5, 285 x5, 325 x5, 370 x4 [mid back was bending for sure reps 3,4 but my friend said my form looked fine. I think I could pull a clean 405 if I worked a little on my hip mobility which would help me take a little bit of stress of my back which is the weak link for this lift. This will be the last time I do reps with imperfect form]

RDL: 240 5x10 [RFD focus]

Leg Press: SL (L)- 180x8, DL- 360x10, 450x10

core circuit x3:
-straight body situps, 25lbs behind head: 10,10,8
-leg raises with iso at top 3x10
-60lb side bends 3x15

Here are my HPcleans from a few days ago
set 1: 165 w/ typical form
set 2: 155, trying to adjust form
set 3: 175, last set after around 25 total reps

http://www.youtube.com/watch?v=-T7tJfV-Hac
Title: Re: FP's log
Post by: undoubtable on May 13, 2017, 10:47:54 am
Hey FP, I'm not myself too skilled or learned with cleans and snatches but I've put bits and pieces together over the years. My first recommendation would be to find a coach or someone who can actually coach you. My form was poor for years and I barely made any progress before one day I got lucky and a coach gave me a few cues to correct some glaring issues. So I would say it's definitely worth it and recommended it  even if it's for one session.

But just looking at your cleans, you're shrugging way too early and using way too much upper body. Remember the purpose is to generate power through your hips and your arms basically just act as a lever and the shrug is only used once the weight is well under flight to get your arms around the bar. With your strength levels, 175 should absolutely fly off your hips which tells us you're using too much upper body.

If you can't get to a coach, I would cue you to at least pull your shoulder blades back and make sure the bar is really tight to your body. Also make sure your triceps are locked and arms straight before you pull the bar. You should feel a big difference if you only use your hips to generate the pull.

The catch is another issue and my catch itself is really poor so don't want to give you the wrong information there. The info above is what I was coached on. But basically your joints/knees especially are really gonna take a hit unless you learn to catch the bar with the hips back like in a half squat to properly absorb the force.

Title: Re: FP's log
Post by: FP on May 13, 2017, 11:42:30 am
Awesome feedback, exactly what I wanted. You can see towards the second set i was trying to work on transitioning to a hips back partial squat catch but for some reason I gravitate towards that straight body catch with the knees which sometimes causes me to lean back dangerously. I'm guessing I could fix this issue with more wrist+shoulder mobility and just getting lots of reps with correct catch.

The upper body pulling.. I do try to cue shoulders back really not sure how to fix this. Bar tight to body is a good cue to try out and im doing upper body pull too early bu really i just don't know how to generate power optimally with my hips. I guess having a coach for at least a few sessions is a must if I want a decent clean
Title: Re: FP's log
Post by: FP on May 15, 2017, 12:46:55 am
5/13
Nothing

5/14
throws x 45 mins [been a little while since I've thrown seriously and my hip mobility is off. nutmegged a pretty good player during a marking drill]

glutivation

superset:
-jump squat 75 3x5
-30" depth jump 3x3 [set 3 drop off]

med ball throws 15lbs x 8
DLRVJ x 8 - mostly around PR level, probably a .5" PR in there but I'll do a few peaking sessions next week along with some higher jump volume technique work and go to a rim where I know the height, get a nice PR jump on vid. Don't think I've ever posted a solid DLRVJ vid

SS:
-Wide stance banded box squat: 185 5x8 [been watching a lot of louie simmons, this should honestly be my go to main lift]
-calf machine: 400 5x15

SS:
-Pullups: 5,8,8,6 [somethings wrong with my technique. set 2 felt soo easy, like I could have busted out 20, set 3 I grinded for 8]
-skater hops 4x15

SL leg press:
-R: 180 2x8, 230x8, 250x8
-L: 180 2x8, 210x8, 230x8

sleds quads toasted
Title: Re: FP's log
Post by: LBSS on May 15, 2017, 01:51:47 am
apparently supreme sports PT in rockville has really, really good coaches.
Title: Re: FP's log
Post by: FP on May 16, 2017, 08:48:31 pm
apparently supreme sports PT in rockville has really, really good coaches.

One of the coaches/owners is the masters WR holder for the squat in the 52kg weight class?? Whoaaa. The reviews for this place are insane too. I would have instantly switched my membership to this place only problem is 40 vs 15 min drive.  Still considering it though. Definitely worth a visit or two, at the very least to see the reverse hyper machine.

5/16
BW: 194
Free hour between classes, can't DL or Pclean in school gym so squat was the only time efficient option. Been like 2 weeks since last regular squats.

glutivation
med ball throws 20lbs 3x3

Squat: 295x3, 315x3, 325x3, 335x3, 345x3 PR, 315x5, 275x11F [355x3 was definitely on the table, played it safe, advancing in 10lb increments but fatiguing my back. Some dude worked in and watching his squat made me realize that my form is less consistent than I thought. Also my squat is sloooow. 315 should be flying, not steady pace - need to throw in MSEM and submax singles]

dec situps (hand behind head): 30, 30

Title: Re: FP's log
Post by: FP on May 20, 2017, 12:12:13 pm
5/19

Not a lot of time, In and out of the gym in 45 mins. Normally my sessions are around 2.5hrs, shows how much time I waste

Everything was weak af, possible causes: frequency dropoff, finals week stress/CNS drain, 8 hour sleep deficit

RDL (strapped, RFD): 135x10, 265 3x10

BP: 135x5, 175x3,5,3

Core Circuit:
-Dec Situps:
--10lbs x10 + hands behind head x12
--15lbs x5  + hands behind head x8
--15lbs x5 + BW x25

-Ab wheel rollouts: standing 60%x2, F, F + knee 3x10
Title: Re: FP's log
Post by: FP on May 24, 2017, 12:58:09 am
Just a couple papers left to write and a museum visit. Excited for the summer

5/23

warmup, glutivation

SS:
-Depth Jump ~24" box?: 3x3
-Jump Squat: 75 x 5,4,3+1

Squat (RFD singles): 135x10, 225x5, 315x3, 335 4x1, 355 2x1, 315 x3,2, 135 2x8  (60s-90s rests, decreasing weight if reps feel slow)

med ball throws: 15lbs x 12

DL jump mix x5: legs kind of dead. hmm

Trap Bar BSS:
-R: 95 x8,8 115x8
-L: 95x 6,8, 115xF, 95x3F (weird hamstring activation from obtuse knee angle. Will play around with trap bar but I prefer DB's atm, can just add straps if they get too heavy)

Pullups: 3x8 (YAY. a little longer break between sets 1+2 but still counts)

Westside squats (Banded wide stance box): 135x8, 185 3x8 (might drop the weight next time just to make sure my shin angles are perfect 90's)

Title: Re: FP's log
Post by: FP on May 25, 2017, 04:47:03 pm
5/25

Summer Workout 1: Plyos, sumo DL, back+oblique+adductor supplements

glutivation, stretches, stiff leg low hurdle hops

SS:
- tuck jumps: 3x10
- calf bounces: 3x10
- DB OHP: 40's 10,8,8

SS:
- side to side jumps: 30Y x 3
- lunge jumps: 3x12

SL SVJ: 3x2 each leg
SVJ x5

Sumo DL:
-135 x10
-225 x5
-315 x3
-365 2x3
-355 x3

SS:
- Sled side pushes: max weight+resistance 3 x 20 steps ea. side [dead stop between each step]
- KB side bend: 80 3x10 ea. side

Good Mornings:
-95x8
-115 3x8

Title: Re: FP's log
Post by: FP on May 26, 2017, 11:10:27 pm
5/26 DOUBLE UPP YOLO

Summer workout 2: Volume - quads, pressing, upper cross correction (short rests for everything)

warmup

SS:
-Perpendicular shin, narrow stance, HB squat:
--225 3x8
--185 x15 (issues with narrow stance breathing!!)
-DB Flys
--25's 2x8
--30's x8

Corrective circuit:
-pec stretches 15s ea. side x3
-supermans 3x10
-neck flexor stretches 15s ea. side x 3
-neck flexion 15lbs 3x8

SS:
-SL leg press (feeling it more in the glute, tf??)
--L: 180 x8, 210 x8, 220 x6
--R: 180 x8, 230 x8, 250 x8
-Behind the head BB OHP: 95 x8, 90 x7,8

SS:
-DB press: 50's 2x8, 45's x8 (really wobbly)
-Hack squat calf raise: 180 x15, 230x10, 180 x12,15 (new favorite calf exercise, feel like I can focus on fast twitch more)

Traps: 180 2x12

Sled push intervals: max resistance 45Y x 5 (1 min rests)

Title: Re: FP's log
Post by: FP on May 27, 2017, 07:14:40 pm
5/27 - tight back, slightly sore calves

Summer workout 3: P-chain, Lats, some plyos


Warmup

SS:
-Low rows: 130x8, 140 2x8
-Reverse Hyper: 8,8,5

Glutivation

Sumo DL (RFD singles, 60-90s rests, bar speed decrease = weight decrease):
135x8
225x5
315x3
335 4x1
355 2x1 (These were fast! - felt like I could have grinded out 405 with slight back bend if I kept upping the weight but stuck to the plan)
315 2x3

SS:
-Straight leg cable hyperextension: 35 x6, 40 2x6 ea. leg
-Skater hops+stick: 4x12 (lots of lost balance here after rep 5 - set 2 was perfect tho)

SS:
-SL Side to side hurdle hops: 3 x 8-16 (a little worse off the left leg)
-Lat Pulldown (widest grip to chin): 80 x 8,8,6F

SS (short rests):
-Hip Thrust (RFD): 185 3x8
-SL Hip thrust: 185 2x6 ea. leg

SS x4 (1 min rests between supersets):
-Battle ropes: 20s alt. chops + 10 slams (awesome
-Weighted plank: 25 lbs x45s, 3x30s
Title: Re: FP's log
Post by: FP on May 28, 2017, 08:22:10 pm
5/28 - shoulder girdle sore from battle ropes, calves slightly sore

Summer workout 4: Core, random leg stuff

Front Squat:
135x10
225x5
255x5
275x5  :personal-record: (good form)
285x3  :personal-record: (mid back collapse on last rep)
225x9 (mid back collapse last rep)

SS:
-Dec situps:
--10lbs x10 + BW x10 myo
--20lbs xF, x3F + BW x4 myo
--10lbs x6 + BW x8 myo
--BW x15
-Dot Drill stuff (shit, these were bad in both time and technique - hopefully due to Dec. situps superset. def need more agility work)

SS:
-Push Press: 115 x5, 125 x5, 115 x5 (form needs work)
-BB Reverse lunges: 115 x16, 165 x14

SS:
-Palloff Press: 27.5 cable 3x6 reps - 5 sec isom hold, 1x8 reps - 5 sec iso x ea side
-Landmines: 45 x20, 70x12, 85 2x12

SS:
-KB side bend (paused): 65lbs 3x12  ea. side
-Ab wheel rollouts: 3x9

BSS
KB swings
knee achy - time to take a few days off
Title: Re: FP's log
Post by: FP on May 31, 2017, 05:26:19 pm
2 days off training, picked up a copy of "Triphasic Training: A Systematic Approach to Elite Speed and Explosive Strength Performance". Burned through the whole thing in 2 days, taking about 20 pages of notes.

(https://images-na.ssl-images-amazon.com/images/I/41-rJZQab7L._SX258_BO1,204,203,200_.jpg)

It's pretty good. Details how to effectively incorporate eccentric and isometric training, has some other good strategies I haven't heard of for enhancing power and carryover to sport. Very promising for my future programming. Now I just have to work up the motivation to make it through Supertraining by Verk..

Summer w[/img]orkout 5: experimenting

SS:
-Squat (5:0:1):
--135x5
--225x3
--275 2x3 (losing RFD at 275?? lol)
--245 2x5
-Bent over DB lateral raises: 15's x8,7,6

SS:
-45 degree skater hops: 3x8
-gliding ham curls: 3x12 (lots of partial ROM)

Calf complex (French contrast method):
-Hack squat calf raise (5:0:1): 270 x12,8,6
-Ankle Bounces: 3x8
-Hack squat calf raise (RFD): 90 3x8
-Band assisted ankle bounces: 3x8
-(supermans, neck stretches during 5 min rests)

SS:
-Side lunges:
--95x8 ea. leg
--115 2x8 ea. leg
--135 x8 (R) x6 (L)
-Behind the head seated OHP (5:0:1): 85 x 8,7,6

Step Ups
Leg press partials
kind of wiped

So supposedly eccentric training has a high impact on the CNS so I called it early to be safe. I'll likely hit some yoga later today which I'll include in the next log. Tomorrow I'll hit the volume hard for back and quads.

Title: Re: FP's log
Post by: FP on June 01, 2017, 05:08:25 pm
I think I figured out what I want to do! A.Knee focused day (+ankles,upper push,core), B.Hip focused day (+p-chain,pulls, back), C.rest day. This way I'm not getting weird knee/hip pains but I'm also getting 4.66 leg sessions in per week.

Yesterday: 35 mins yoga. Just the basic poses

Summer workout 6: P-chain, back, lats
CNS fatigue: 7/10

Med ball throws x6 (felt slow)

L-SLRVJ x8: possible PR of 32-33". Technique super inconsistent. I should just say fuck it and bring in a tape measure for this rim cause I'm gonna be jumping here a lot

Primetimes 30Y x5

Sumo DL (RFD)
135 x8
225 x5
335 5x1 (20 sec rests)
315 7x1 (20 sec rests)
315 6x1 (20 sec rests)
everything felt pretty slow :(

RDL (7:0:1)
225 x5,6,5,6

SS:
-SL ham hyperextension: 40 3x6 each side
-Dead hang Pullups: 3x5

SS:
-Good morning (5:0:1)
--95x8
--115 x 8,7,6
-Dead hang pullups: 3x6, 4F

Glute-dominant BSS (5:0:1)
L: 50's x3+3,6,8
R: 50's x6, 2x8
Title: Re: FP's log
Post by: LBSS on June 02, 2017, 03:21:32 am
how much warming up do you do before jumps? strikes me that you are maybe shortchanging yourself by not doing enough to get loose and bouncy before you start going for ME jumps. when i was jumping my highest it was after working up a sweat doing lots of layups, i.e. submax jumps.
Title: Re: FP's log
Post by: FP on June 02, 2017, 11:54:10 am
how much warming up do you do before jumps? strikes me that you are maybe shortchanging yourself by not doing enough to get loose and bouncy before you start going for ME jumps. when i was jumping my highest it was after working up a sweat doing lots of layups, i.e. submax jumps.

I don't log my warmups anymore, here's what I've been doing last 2 weeks or so:
-2 mins rowing, 500m
-2x3 10sec side planks from the knee with leg lift isometric (really gets abductors firing)
-2x5 5 second isometric glute bridge with monster band, focusing on firing glutes and driving knees out as hard as I can at the top (this is actually quite intense, i need 10-20 sec rests between reps)

The way I understand it, warmups are to get the blood flowing (rows) and to activate more MU's in important muscle groups (glutes in this case). I do remember I had issues with glute activation when I went in jumping without a warmup in the past, jumping horrible 25's for SLRVJ but I haven't had that recently. Although I haven't been jumping a lot either..

As for getting loose and bouncy, definitely something to try. I have some mobility issues and I know dynamic and ballistic stretches can increase power output. Different kinds of plyos might be good to experiment with to warmup.

Title: Re: FP's log
Post by: FP on June 03, 2017, 04:13:25 pm

6/2
440 squat unrack+hold 45 secs x3 (not doing this again)
15 mins leg stretches

6/3

Squat:
135x8
225x5
315x2
355x1
365x1  :personal-record: (Didn't go for 375 but decided it didn't really matter, this is my summer baseline)

http://www.youtube.com/watch?v=XXh13StI5H0


SS:
-Squat (5:0:1)+ high tension bands:
--225x5
--205 3x5
--225x5
-Alternating bicep curls: 30's 4x8 ea. arm

SS:
-Inc. DB flys: 30's 4x8
-Dec. Situps (6:0:1):
--hands behind head x8
--5lbs x7
--hands behind head x7
--5lbs x6

SS:
-Dec. DB bench: 40's 4x8
-Hack squat calf raises (RFD) 270 3x15+ 5-10 myo

SS:
-Seated behind the head OHP: 85 3x7
-Cable knee drives: 27.5 4x8 ea. leg

Tricep pulldown: 50 4x8

Lunges (5 regular, 4 reverse/ set)
L:
205 3x9
215 x9
R:
225 3x9
245 x9

Leg stretches x20 mins

All that upper body work felt completely pointless. Just gonna stick to BB bench+OHP from now on, which I will do later tonight. Might be doing too much assistance work too and not hitting main lifts hard enough.

Title: Re: FP's log
Post by: Joe on June 03, 2017, 05:57:10 pm
That's a pretty squat! Good shit, man.  :strong:
Title: Re: FP's log
Post by: LBSS on June 04, 2017, 02:45:05 am
what joe said. props.  :highfive:
Title: Re: FP's log
Post by: FP on June 05, 2017, 03:32:46 pm
Thanks guys!

6/4
Hang Pcleans x~20 trying to work on form

6/5
Conventional rack pulls (RFD) - figured if my focus is p-chain RFD and my limiting factor is back I might as well do rack pulls for my RFD singles to take stress off the back.
135x10
225x5
315 x3,3
315 10x1 (20 sec rests)

Hang Pcleans x~50
205 x1  :personal-record:
Was working on form: using less upper body to pull, filming every set and I finally got the hip motion down and suddenly the weights I was struggling were flying. Went for the PR at the very end despite already doing heaps of volume and it went up easy. Catch still pretty quad dominant but torso angle is no longer vertical which I think is acceptable and safe.

TRX inverted rows: 8,6, (strapped) 10,9

Stretches x 15 mins

Didn't want to fuck with my new motor pattern so called it early.
Title: Re: FP's log
Post by: FP on June 06, 2017, 06:30:00 pm
Going to making a lot of notes for myself at the end of every exercise in an effort to better track progress and as an analytic tool.

6/6: more volume. injured knee a little off, replaced the plyos and squats

Sumo DL:
355 7x3 (long rests)

BP:
175 x5,5,4 (long rests)

Push press:
115 4x5 (fatigued after BP)
135 x3

SS:
Suitcase carry: 90x1min, 105 2x1 min/ ea. side (strapped, holding DB sideways for more oblique stress))
Palloff Press: 27.5 cable 3x5 reps - 5 sec isom hold ea.side (not enough volume)

Landmines: 70x12,12 90x8 (too much weight, not enough volume)

SS (no rest between reps, short rest between sets):
-45 lb side plank/ ea. side: 3x45s
-45 lb APT planks x 30s, 25s, 15s (plank form inconsistent, very tired after side planks)

SS:
-Leg Press: 520x8,7,8 540x8 (weight reduction from previous weeks. Maybe due to volume or supersets?)
-Stiff legged DL (5:0:1): 135 4x 6+2 myo (holy hamstring activation, was intended to hit the back hard but hamstrings got it more possibly due to superset)

Hamstrings sore 1 hour later.

calves STILL sore from 6/3. Hack squat calves+ myo reps is the way to go. Right quad very bruised from Pcleans.

Also trying to drop the upper/lower supersets, I haven't progressed in anything upper body other than pullups in over a month, possibly due to not getting enough movement efficiency reps. I need to stop treating upper body as an afterthought, hit the big upper lifts hard and frequently and do less dumb assistance bullshit that I don't need at my current upper body strength level.
Title: Re: FP's log
Post by: undoubtable on June 07, 2017, 11:13:56 am
Nice work man! and with your squat that strong, you should be able to actualize much higher numbers on your cleans once you learn how to generate power from the legs/ hips
Title: Re: FP's log
Post by: FP on June 08, 2017, 04:52:46 pm
Nice work man! and with your squat that strong, you should be able to actualize much higher numbers on your cleans once you learn how to generate power from the legs/ hips

Yeah now that I have better technique I'm really excited to be doing oly lifts again. Good to have another big lift that isn't a squat/deadlift variation. Want to eventually try some snatches too.

6/7
PT visit!
-PCL recovery going slow but definitely improving. Doesn't look like I'll need surgery but at least another few months before I can play Ultimate
-Left thigh is missing 1" mass compared to right thigh. Apparently an effective way to fix this is through Blood Flow Restrictive Therapy (BFRT)
-Got a few exercises for upper cross syndrome, PT said it was pretty noticable

6/8
Agility ladder drills x 30 mins
Throws 2x 10 mins
Aerobic Intervals: backpedal 50Y, shuffle 100Y, jog 200Y, repeat for 15 mins x 2 sets (15 min break, mixing in sport specific movement turned out to not very effective for training aerobic capacity. Might be better suited for low-intensity recovery during HIIT)
80-90% ~60Y runs x 10 catching thrown discs

Short range throws a little wobbly, Long throws pretty top notch in terms of timing, distance and accuracy.
90% sprints didn't feel bad on the knee which is very good. Adductor tendinitis flaring up again.
Title: Re: FP's log
Post by: FP on June 09, 2017, 05:44:44 pm
Gonna start cutting down my gym frequency a little bit and work up to some 2-3 hour steady state cardio runs. Getting overly concerned with lifting heavy weights and forgetting what I'm training for.

6/9

Trap Bar DL (7:0:1):
295 x8,6,6,7 (strapped)

SS:
-Pullups: 5,8,6,5 (WTF, infuriating. Issues with pullups: grip strength actually limiting factor, can't keep torso stable, inconsistent pause at the bottom, not keeping scaps locked, wider grip feels a lot harder. Will film next time.)
-Freemotion Calf Raises: 400 4x12 (should have at least done myo reps)

BSS:
L: 75s 2x8, 1x4
R: 75s 8,5 (started feeling extremely sick in the middle of set 2. Face went cold and I just felt really fatigued. Splashed some water on my face and took an extra long rest and felt a little better)

SS (minimal rest):
-Captains Chair: 3x20, 1x30
-Ab wheel rollouts: 15, 9F, 8, 11

Narrow stance squat with shins as vertical as possible (7:0:1)
225x8
245 2x7
185 x20 (1:0:1)

had to cut it a little short


Title: Re: FP's log
Post by: FP on June 11, 2017, 12:44:30 am
6/10
Was really paranoid about going to the gym today cause of the incident with BSS yesterday. Went pretty much fine tho.

Hang Power Clean:
135 2x5
185 x3
205 x2
215 2x1  :personal-record:
195 x1,3,1

http://www.youtube.com/watch?v=f60ZforSyZQ

HPC issues:
-quad-dominant catch more problematic than I thought, torso still almost vertical on some reps
-Right high quad pretty bruised up, when I try even it out and hit both quads I hit myself in the dick  :uhcomeon:
-A little bit of bar lateral lean on some of the catches, never had this before
Back to technique work next HPC session.

Bench: 175 4x5

BSS:
lots of technique fuckaround to make it as glute dominant as possible. Spent over an hour on BSS alone
L:
-60's x6,7,8
-50's (5:0:1) 8,8+2
-lots of partials
R:
-60's x 4,3+1,4 (using the same technique as with my left leg, I couldn't lift the weight off the floor, had to adjust)
-50's (eccentric focus): a bunch with lots of myo reps
-lots of partials
The thing about BSS is if I do it quad dominant I can rep out 90's without too much problems on my right leg and feel very little in my glute. Glute is not firing well at all in the bottom ROM, my right leg defaults to initiating the movement with the quad no matter what.

Flys: 30's 3x8

Hip Thrust:
135 x20
135 (5:0:1) 2x15, 12, 15+5

Hack squat calf raise:
270 2x15+8, 1x15+9
Title: Re: FP's log
Post by: Leonel on June 11, 2017, 03:21:08 am
Three things I noticed from your hang clean video

1. On your decent you should try and get your shoulders over or even in front of the bar. Right now they are almost behind the bar. 

2. On your extension you push your hips too much forward instead of "scooping" them up and thus you loose the immediate proximity of the bar to your body. --> you kinda lean back instead of being vertical in full extension

3. Your quads are not fully extended

Good lift though! I'm by no means an expert or particularly efficient at the oly lifts myself but correcting these issues will help you in creating a more vertical bar path and therefore enable you to lift more weight.
Title: Re: FP's log
Post by: FP on June 12, 2017, 03:09:24 pm
Thanks for looking out Leonel! From looking at my other vids I generally get my shoulders over the bar and more quad extension although never full, shows how inconsistent my technique still is. Got 0 clue how I'm supposed to "scoop" it while getting a violent hip extension, online articles seem to suggest pulling from different heights.

6/10 (cont)
~1 hour messing around with change of direction/agility ladder stuff.

6/11
2 hour walk

6/12

Pullups: 5,7,6,6

Sumo DL (working on form):
225x5
315x5,4F (almost called it a day right here)
315x3,4,5
335x5
355x5F

http://www.youtube.com/watch?v=OvMqUNN5UN4

DL criticism welcome. I've always had problems keeping a straight back, mostly cause of my proportions. My focus for this session was to fix my hip movement, my hips usually shoot up a lot before I even start the lift. Still a problem, but compared to my vids from last session I start the lift with my quad more horizontal, last session my thigh shot up to like a 45 degree angle.

SS:
-RDL (RFD): 225 5x10
-Dec. Situps (6:0:1):
--hands behind head x8
--5lbs x7
--hands behind head x5+2 (-2 reps)
--5lbs x5+1 (-1 rep)

SL-RDL:
R:
-135 6,6,8
L:
3" rack pull: 135x6,6
2" rack pull: 135x6

SS (minimal rest):
-Captains Chair: 20, 25, 25+5, 30+5
-Standing Ab wheel partials
-Ab wheel rollout: 3x8,6

SS (1 min between supersets):
-Battle rope alternating: ~22-28s x5
-Battle rope slams: 10reps x4, 10+8 reps
-45lb plank: 3x30s, 29s, 28s


Notes:
PULLUPS: Forgot phone in locker, didn't film pullups. Stalling hard, no idea what's wrong. Looked through winter notebook and I was busting out 10,11,11 at one point. Tried to start with pullups to be completely fresh but it didn't help at all. Pretty full ROM, body starts rocking around rep 4 (which might be a problem with maintaining the shoulders back position) so I touch my toes to the ground to steady it and am forced to do a dead hang with no stretch reflex.
SUMO DL: Trying to pull without my hips shooting up. I think the reason this happens is because I have difficulty activating my glutes in the bottom position and getting tension in them before starting the lift. Slight back rounding towards the last reps of the last set.
DEC SITUPS: Trying to keep a completely straight body (not curling head) during the eccentric and not drop during the last part, despite decreased weight my technique is a little better. Superset with RDL is good because RDL hits hip flexors eccentrically.
SLRDL: Especially wobbly on left leg, where I'm also missing hamstring ROM. Kind of dropping the weight during the last few inches on left leg, which might be an issue with hamstring activation in that last bit of ROM. Right leg technique film looks good.
AB WHEEL: Can't keep body straight, keep veering to the right for an unknown reason. Hip Flexor imbalance?
BATTLE ROPE SUPERSET: Great shoulder girdle pump.
Title: Re: FP's log
Post by: LBSS on June 13, 2017, 12:56:28 am
suggestion for DL: you're jerky clearing it off the ground. think about getting into position, taking a breath, valsalva-ing, and then squeezing it up smoothly. might help you maintain position and avoid shooting your hips.
Title: Re: FP's log
Post by: FP on June 13, 2017, 05:56:27 pm
Thanks, I'll definitely try that out!

6/12 (cont)
Physio BFRT left leg strengthening: 45 mins. Fucking brutal. Pretty much they restrict the blood flow to your leg so it's very weak and then they make you do bodybuilding style workouts with it. Felt like my quad was gonna pop.

6/13
Early morning pullups: 5,8,7,9 (The doorframe pullup bar makes these easier, grip still slipping up a bit)

Back a little sore.

Behind the head OHP:
90 2x8
95 x6
90 x8

Squat (all 6:0:1):
RFD:
275 x5,3
245 2x5
Volume:
275 x5
285 2x5, 4

Leg Press:
360x8
450x8
520x8
550x8 (GRIND)
450x10

Push Press:
115x5
125x4F
115x5,5F

SS:
-Landmines +45plate 4x10
-side raises 80lbs x8 ea. side

SS:
-Palloff Press: 27.5 4x6(6 sec iso) each side
-Side Plank +70lbs 4x30 secs each side

Quad extension (1:2:1):
175 4x8
190 x8 (last isometrics not as long)
 
Notes:
SQUAT: so according to triphasic training, athletes should drop the weight/reps if there is a decrease in movement speed. SO that means no grinding sets, pretty much everything is RFD work, even when you're doing 90% 1RM. I assume the reasoning is to only hit the fast-twitch fibers. I'm not sure I could bring myself to do this, that would feel like a wasted workout.
LEG PRESS: after squat is a good look, definitely getting that quad overload.
PUSH PRESS: gotta look into the technique more, this tiny weight makes me feel weak as shit.
LANDMINES: too much subtle differences in technique of each rep, need to keep form consistent.
SIDE RAISES: Need to use less weight and keep it behind the torso a little bit.
SIDE PLANKS: need to put weight higher up the torso to overload the lateral core more, right now I'm hitting glutes partially.

Post workout: Core a little sore, left quad a little sore, shoulder girdle tiny bit sore.
Title: Re: FP's log
Post by: FP on June 16, 2017, 12:10:47 am
6/14
BFRT high intensity rehab: 45 mins

55 minute treadmill run:
-30 mins @ 10min mile pace
-15 mins @ 8:40min mile pace
-8 mins @ 7:30min mile pace
-2 mins @ 5:45min mile pace
Clearly overdid it but HR sensor wasn't working so I couldn't stick to the plan.

6/15  Cranky knee from dumb run, upper body day

Morning Doorframe Pullups (~4 min breaks): 10, 8, 7, 8

Decline Situps (6:0:1):
-hands behind head x9 (+1 rep)
-5lbs x8 (+1 rep)
-hands behind head x7 (+2 reps)
-5lbs x6+2F+2F (+1 rep)

BP:
-RFD (5:0:1): 145 3x5
-standard (1:0:1) 175x5, 185x5

SS:
-Weighted captains chair (5:0:1): 10lbs x 8,8,6,5+2,5+2
-Dips: 8,7F, 5

SS:
-Reverse Ab wheel from plank: 5x6
-Ab wheel rollout: 4x3, 2

SS:
-Low wide grip rows: 50x8, 60x8, 70x8, 80x7F
-RFD Sprinter pushups: 15,15,8

Notes:
DECLINE SITUPS Pretty solid but the technique is too hard to keep consistent. Maybe I should switch over to weight on chest and not worry about perfectly straight torso.
WEIGHTED CAPTAINS CHAIR with eccentric focus and REVERSE AB WHEEL both do an exceptional job hitting the psoas. Definitely new staple exercises.
Title: Re: FP's log
Post by: ChrisM on June 16, 2017, 02:23:09 am
On your deadlifts, one thing that helped me was taking the 'slack' out of the bar before starting the lift. I address the bar, take a 'starting position' and as i pull the slaxk out of the bar i breathe in and literally pull myself inot a tighter position. Almost like a sprinter in the blocks, youre in the blocks but relaxed then you take your start right before the gun. That 'jerk' is actually really good imo (sorry lbss!) because youre obviously aggressively pulling and we all know what momentum does. Im about to deadlift in a min and ill see if i can get a video of what im talking about (no one here lol its 230am).


Edit: Ok Propped the phone up on a warmup set. Quick walk through, I set up, grab the bar, wiggle it to show what im talking about when i say slack, then i get in position and you'll see me put tension on the bar. When you do this right you'll feel it load your glutes and hams NOT your quads (I guess thats another helpful cue). It doesnt look like much but it makes a difference. That small bit of tension takes out the wasted energy your putting out in the first milliseconds of the lift. Hope it helps man!
http://www.youtube.com/watch?v=aHvWBSUTGHM
Title: Re: FP's log
Post by: LBSS on June 16, 2017, 10:14:57 am
i think chris and i are saying the same thing, though: take the slack out of the bar is the same to me as squeeze it off the ground. the point is not to have a moment where you're addressing the bar with your body loose. of course once it gets heavy the first pull has to be forceful.
Title: Re: FP's log
Post by: FP on June 16, 2017, 11:27:45 pm
Really appreciate the detailed response. Sinking into it to get a little stretch reflex but getting lots of tension in the P-chain is what I'll try to do. I have a lot of trouble getting the glutes firing hard in the starting position and getting them to be the primary driver, quads so dominant that they take over pretty much all leg movements.

6/16

Sumo DL:
365x1
380x1
405x1  :personal-record:

http://www.youtube.com/watch?v=MieNRWo7BJ4

Didn't wanna post this but I want to know if you guys think this is an acceptable amount of low back collapse for a training 1RM. I know I know I still don't quite have the tension in the bottom position but that might take me a while to get down.

Sumo DL RFD singles:
315 10x1 (25s rests)
315 8x1 (25s rests)

RDL (RFD 7:0:1):
235 4x6 (+10lbs, +1 rep, -RFD on last reps of last 2 sets)

Smith machine vertical shin squat: ~7 sets fucking around with form, trying to target glutes more

Some shoulder rehab stuff

calves
stiff leg DL
corrective BSS


Motivation super low from other stuff going on, ended it early
Title: Re: FP's log
Post by: Leonel on June 17, 2017, 11:26:17 am
I would say it's not optimal and can be improved but definitely acceptable.
Title: Re: FP's log
Post by: FP on June 18, 2017, 11:29:25 pm
Decided I'm gonna cut out all squat variations, leg press and sumo DL. I'm gonna replace my sumo DL with conventional. I simply cannot have my quads getting any more dominant or I'm setting myself up for more injuries and bad mechanics not to mention the carryover to sport will be very minimal when I return. I'll squat every once in a while for maintenance

6/17
15 mins ramping intensity changes of direction, sprint starts, a few sprint attempts: injured leg gave out as I was transitioning from acceleration into top speed mechanics. Very Bad sign.

~30 mins HPclean technique work.
10 mins stretching

6/18

2x glute circuit very focused on mind-muscle connection
-side plank leg raises
-banded clams
-banded glute bridges
-banded kickback

SS:
-Banded reverse hyper: 4x8
-Pullups: 3x8 (body not wobbly, very promising)

HPclean:
205 x2F, 2F
185 12x 3's, some 3F. filmed all sets

RDL:
275 x8
295 x6
275 2x8
295 x6

SS:
-Machine Ham Hyperextension: 40 3x6 ea. leg (7 on last set, right leg)
-TRX rows: 3x8

Alt. Lunges (glute focus):
135x18
185x18
205x18
215x18

Same leg lunges:
R: 185x18
L: 185x16

SS:
-Glute bridge (1:2:1)
--135x8
--225x8
--295 3x10
-Wide grip Lat Pulldowns:
--70 x8
--80 x8, 8F


Right glute activating very poorly in 90 degree hip flexion.

HPCLEAN: Pretty much fucking squatting it. Still lots to work on.
RDL: back limiting factor.. as usual
Lunges: Great lunge variation but alternating lunges feels like endurance, need to up the weight, cut the volume and do same leg lunges. After getting consistent technique down.
Title: Re: FP's log
Post by: FP on June 20, 2017, 12:07:14 am
Glute doms!!  :personal-record: Don't remember the last time this happened. After several sessions where I just did nothing but glute work and then felt nothing the next day I'm really happy with this. Glutes also firing super well today.

6/19
leg stretches x 5 mins
BFRT high intensity left leg rehab x 45 mins
agility ladder x 10 mins (was KILLING the agility ladder, hopefully due to increased glutivation)

2x glute circuit very focused on mind-muscle connection
-side plank leg raises
-banded clams
-banded glute bridges
-banded kickback

Glute dominant squat (6:0:1):
275x5
295x3
305x3 possibly shifting to quads
255 3x4
225 2x5, 4

hack squat calves:
270 3x 15+8,8,10

reverse ab wheel from plank: ~7 sets, 5-8 reps, playing with form

BP: 185x4 wtf is this
BP (5:0:1): 155 x5,5,4

SS:
-Deep side lunges 135 3x8 ea. side (6,8,8 on left)
-Push press:
--115 3x5
--135 x3 PR, 2F
--115x 5

Decline Situps (6:0:1):
-hands behind head x8 (-1 rep)
-5lbs x7 (-1 rep)
-hands behind head x6 (-1 rep)
-5lbs x6+2 (+1 myo rep)

Leg stretches x 15 mins

Notes:
GLUTE DOMINANT SQUAT soooo slow and considerably weaker than quad variant. Also it doesn't seem like it goes well with ATG and maybe low bar will work better with this variation
REVERSE AB WHEEL new go-to psoas exercise, feels very effective
PUSH PRESS strangely strong after poor benching performance.
Title: Re: FP's log
Post by: FP on June 21, 2017, 02:18:06 pm
6/20
30 mins throws
30 mins change of direction technique work

6/21

Glutivation

Sumo DL:
315x5
355 2x5, 4F+1

RDL (7:0:1):
255 4x6 (+10 lbs)

SL-RDL:
L: 1.5" rack pull: 155 x8, 175 x7,8 (wobbly last set)
R: 155 x8, 175 x7,7 (wobbly last set)

Same leg lunges:
L: 135x8, 205x8, 225 3x8
R: 135 2x8, 205x8, 225 3x8

SS :
-BSS (5:0:1):
--L: 45's 8,7,6+1F
--R: 45's 6,6,5+2
-Hip Thrust (5:0:1): 225 x9,8,6+3

BFRT x 60 mins

Notes:
Gonna ditch the upper/lower splits for now. Been making minimal upper body progress and having a dedicated upper body day might help.
This workout was excellent. Could have done a little more back work though.

Sumo DL: form was decent although still using too much quads
BSS focusing on loading and firing glutes throughout working like a charm.

Title: Re: FP's log
Post by: LBSS on June 22, 2017, 12:58:43 am
how do your throwing workouts look?
Title: Re: FP's log
Post by: FP on June 22, 2017, 02:41:55 pm
how do your throwing workouts look?

I'm not sure if you are talking about throw quality or what kind of workout I'm doing so I'll answer both:

Short-mind range throws not too hot. I have a few releases that are pretty consistent but the more difficult throws especially high releases are pretty wobbly. Definitely well out of practice.
Mid-long range throws pretty fantastic some days and not too great on other days, mostly depends on wind and my mental state.

Last throwing session we worked through variety of releases at 15Y, did a marking drill (which went decent) and threw some hucks to finish.

Pretty much I have very little motivation to throw at this point since I'm not expecting to play for a while longer. Probably once I get a little closer the last 1/3 of the club season I'll be doing some more dedicated throwing workouts assuming I'll be playing. Expecting to be more of a O/D cutter role-player so my throws don't need to be especially top notch anyway
Title: Re: FP's log
Post by: FP on June 24, 2017, 12:44:12 am
6/23
This last week has had a theme of self-control and I was making huge progress and then on thurs I:
-only had about ~3 productive hours
-ate more sugar in one day than in the last 7 days
-skipped upper body
-binge watched better call saul

We'll call this a cheat day.

6/24

Squat:
315x3
335x2
355x1
365x1
375x1 ez  :personal-record:
355x1
345x3 PR tie
325x5  :personal-record:
245x21 :personal-record:

Conventional DL:
315 4x5, x7 (slight back bend on every last rep - this is my worst lift)

18" step ups:
135 x8 ea.leg -left leg groin not feeling too hot

Wide stance box squat +lvl4 bands (RFD):
205x5
255 3x5
235 x5

Stiff-leg DL (5:0:1):
135 x8
185 x6,7,6

Back gonna be nice and fucked tomorrow. I go on vacation a week from now so I'm ramping it up leading up to that..
Title: Re: FP's log
Post by: FP on June 24, 2017, 09:43:54 pm
6/24

Went for shorter rest intervals for most of the assistance/higher rep stuff.

BP:
185 2x3
195 3x2
165x7
155x7,5

Dec Situps: (6:0:1):
hands x9
5lbs x9 (+1 rep)
hands x9 (+2 reps)
5lbs x6+3 hands (+1 myo rep)

Reverse ab wheel: 6,8,7,6,6

Behind Head seated OHP: 95 x8,7,6

Push Press:
115x5
135x3,2F
125x3

Overhead barbell lunges:
75x16
95 2x8
105 2x8

SS:
-Leg raises (5:0:1): +10lbs x8, 6+2, 5+2+1
-Flys: 30's x6, 25's 2x8

SS:
-Battle rope alt. chops: 4x30s
-Battle rope slams: 4x12
-Plank + 45lbs: 4x30s
Title: Re: FP's log
Post by: FP on June 26, 2017, 04:09:31 pm
6/25
Felt pretty awful most of the day. That's probably as far as I go with forcing a bunch of PR's in one day cause I felt reaaal drained

HPC technique work x 60 mins: mostly pulls from different block heights - very frustrating, I can't seem to get rid of 2 big errors at higher weights:
-backwards lean on pull
-right as I start my pull my knees travel forward a lot

Swimming x 30 min technique stuff, 15 mins intervals

6/26

Med ball throws: 12lbs x10
Alt. Bounds: 40Y 3x3

HPClean:
185x3
205 2x3 PR
215 3x2 PR
asked a trainer for feedback and he pretty much told me I need to go back to 135 until my technique is perfect on every rep. He was with another client so he couldn't give me more detailed feedback

Sumo DL (wider than usual stance, focusing on pulling with P-chain):
275x5, 295x5
315 2x5
295 x5

RDL (6:0:1):
265 3x6 (+10 lbs, -1 set, -RFD last reps)

Heavy RDL's
BSS
Glute Bridge
Ham hyperextensions
Feeling really demotivated and drained. Need a few very easy rest days at least
Title: Re: FP's log
Post by: adarqui on June 28, 2017, 02:32:18 pm
that 405 x 1 DL & 245 x 21 SQ are beastmode. damn solid@!!@#

 :ibsquatting:
Title: Re: FP's log
Post by: FP on June 29, 2017, 06:44:50 pm
Thanks adarq! I know you know all about that MEBM finisher ;) You should get back into some hard endurance runs, I thought you had a really good thing going. I want to get in some solid aerobic workouts but am following linear periodization for the next 2 months leading up to a tourney: strength -> power -> anaerobic endurance+skill work. Where do you think would be the best place to try to squeeze in aerobic work where it would take away the least from the main quality I'm trying to develop? I'm thinking bout just skipping it this cycle and just hitting it hard before my strength phase once I start my next cycle.

6/27
30 mins sprint mechanics drills

6/28
30 mins foam rolling

6/29

Squat:
315 x3
335 4x3

Sumo DL:
365 x3
355 3x3

RDL:
275 2x8, 7F

SL Hack squat partials (short rests):
185 3x20, 2x25 ea. leg

SS (short rests):
-Hip Thrust: 225 2x12,11
-BSS:
--R: 45's x 5+1, 6+1, 10
--L:45's x 10, 10, 7+1F

Vicious workout. Doing high intensity squats+DL's consecutively is killer. By the time I got to the last superset I felt awful and had to talk myself through every set so I wouldn't puss out.
Title: Re: FP's log
Post by: FP on June 30, 2017, 08:50:01 pm
So I've got exactly 10 weeks to this important tourney. My PCL is still very unstable, hoping insurance is gonna cover a super nice brace which will hopefully be a game changer. I'm gonna take the faithful route and plan to peak for this tourney.

The downside.. I've only got a week or so left to focus on strength. Doesn't look like that 405 squat is happening this summer. Generous 385-395 depending on how much lifting I'll be able to get in on vacation. Cancelled my gym membership for August, all my maintenance lifting will be from my home setup

6/30
hella glute doms 100 100 100

RFD squat (just above parallel for most): 275 10x3
SS w/ a few 18" depth jumps

HPC: 6 sets up to 205x3, bruised above knee had to stop

SS:
-Rows: 140 3x8
-Reverse Ab wheel: 3x8
-Ab wheel: 3x10

Decline situps:
hands x 10
10lbs x6 + 2
20lbs x1F, 2 + 10lbs x2 + hands x2
10lbs x7 + hands x2 + BW x2

Pullups: 5,8,8,6

Gonna go for a big squat PR before heading off to vacation on Sunday.
Title: Re: FP's log
Post by: FP on July 09, 2017, 09:43:45 pm
Back from NC where I spent a week on the beach with visiting family from the Czech Republic. It was kind of chill and still mildly productive, most of the productivity was art stuff though. Leaving for NY on Tuesday for 3 days.

Workout count:
1x 30 min aerobic run
2x starts+intervals in the sand ~25 mins
1x upper+core BW workout ~25 mins
2x 30, 45 mins throwing frisbees into the wind to myself on the beach: both of these were pretty much interval workouts cause I had to chase the disc down, throws looked ok, catches SUCKED ASS
1x very low volume gym session, squat+bench ~30 mins
1x about 45 mins pool stuff, mostly jumps and wall pushoffs

BW: record 198, starting cut next week

Will get in a gym session tomorrow and maybe tues, see how much strength I've lost

Oh yeah and i got coaching on my power clean and learned the jerk the day before I left. Pretty much I was already aware of most of the stuff I was doing wrong, it's just gonna take a while to make fixing it a habit
Title: Re: FP's log
Post by: FP on July 10, 2017, 10:57:43 pm
7/10
BW:193

Squat: up to a 385 x 1F, x1  :personal-record:

SS:
-RFD squat: 335 x2,2, 315 x 3
-18" Depth jumps x 2,2

SS:
-Jump squat: 135 3x5
-18" Depth jumps x 4, 2

Pause RFD Squat (1:2:1):
135 x5
205 x5
235 2x5
225 2x5

Sumo DL: up to 315x5

rest of workout: started experiencing pretty bad pains in low abdominals/bladder, hopefully nothing too bad. It's gone now

+8 hours

30 min aerobic run

Notes:
So 345x2, 365 went up easy so I figured I should go for the 385. The first 385 single I set the pins too high and bumped the bar on them when I got to the hole which messed me up a bit. The second 385.. wasn't pretty. My last PR 375 the form felt perfect, this one I shifted my weight to my stronger right leg, it wasn't ATG and it was a grinder.
Title: Re: FP's log
Post by: FP on July 10, 2017, 11:45:50 pm
Triphasic Training calls for an isometric focus block after an eccentric focus block (which I just finished) but I don't have a whole lot of time so I'm going to be mixing it in with lots of plyos and RFD work.

Some useful information from Supertraining and Triphasic Training about isometrics:

-In order to carry over to other movements, the joint angle you are training isometrically has to be within 5 degrees of the joint angle of the movement you want to improve.

-Not recommended close to important competition: might decrease coordination and speed in the short term

-Excellent for absolute strength - if a certain stage of a movement requires a maximal contraction isometric training is great for improving that stage. It improves rate coding, allowing you to generate consistently high levels of tension, rather than intermittent bursts.

-There are several types of isometrics:

--Resisted load: like a paused squat or paused bench - it is recommended that the eccentric and concentric portions of this movement be as fast as possible. Drop like a brick, come to a dead stop (not a gradual slowdown) and explode back up. Good to start workouts with this to recruit more MU's for the rest of the workout. Not very CNS taxing, especially if done as RFD work.

--Immovable Resistance Isos: these are like wall pushes. These are very CNS intensive, equivalent to Max effort work. Very time efficient, should take no more than 10 mins. Good for building strength without size. There are 2 subcategories:
---Absolute iso: Gradually build up to max contraction and try to maintain it. The whole contraction should be no longer than 8s w/ 10s-30s rests between reps. This is what you would use to improve a slow max effort lift.
---Explosive iso: You are trying to achieve a powerful (70-80%) contraction as fast as possible. This is what you would use for training for dynamic movements.
Title: Re: FP's log
Post by: FP on July 14, 2017, 09:50:07 pm
NY trip was good. Spent about 18 total hours in museums. Went on 1 aerobic run, about 40 min

7/14

15 lb med ball throws x10
DL bounds 40Y x 4, 3, 3
Skater hops x 9,9,13, 4+6+2 (losing balance on last set)

Sumo DL:
335 x 5
355 3x5 (form not great, back bending a decent bit)

Stiff leg DL 5" rack pull (~90s rests):
135 x8,8 115 x13,12,8

BP:
165x4
175 3x5

SS:
-BSS: 45's 4x8 ea. leg
-Hip Thrust: 225 12,10,10,12

Flys (60s rests):
25's 4x8

EDIT: super exciting news, insurance full covered the cost for a brace, I will be picking it up on monday. FUCKING AMPED to hopefully start playing and running some real sprints. Maybe even doing some natural GHR's?
https://www.betterbraces.com/donjoy-armor-knee-brace-with-fourcepoint-hinge
(https://www.dme-direct.com/media/catalog/product/cache/image/1800x/040ec09b1e35df139433887a97daa66f/d/o/donjoy-armor-ci_1.jpg)
Title: Re: FP's log
Post by: FP on July 16, 2017, 05:11:46 pm
7/16
hams, glutes, back still sore from a few days ago, so I went for an easier RFD day. Hopefully will be good to bust out some volume tomorrow

Paused half squat:
275 2x7
295 3x7
275 x7

Half squat:
315 x7
345 x7
315 3x7

SS:
-Jump squats 135 x5,5, 3+2, 3+1
-DJ, 26" box: 3,2,2 (DJ's off 26" are almost the same height as off 18"! This is a good sign)

Med Ball throws: 12lb x 8

DLRVJ x a few (34"ish? bouncy but inefficient)

SS:
-Hack squat calf raises: 230 4x15
-Calf hops: 4x12
Title: Re: FP's log
Post by: FP on July 17, 2017, 06:29:28 pm
7/17 technique work +bb volume

SS:
-Hang power cleans: 135 x ~30 (technique work)
-Push Press: 135 x5,5 155 x3F

SS:
-Hang power cleans: 135 x ~30 (mixed in some power position cleans and cleans from rack)
-Pullups: 7,7,8,7 (easier w/ crossed legs)


60-90s rests for stuff below:

Decline situps:
BW x 25,15,12,15+3

Behind the head OHP partial ROM:
85 x8
95 x8,8,7,6

SS:
-ab wheel: 8,8,7,7
-reverse ab wheel: 6,4,4,5

Lat Pulldowns: 60 4x8

SS:
-crunches 4x25
-russian twists 4x25s

Had an isometric workout planned tonight but gonna bail so I can test run the brace tomorrow. Kinda tired too. Feel kind of like a sellout doing bodybuilding, it's not going to carryover to sport at all. Maybe just stick to upper strength maintenance and do some bb work for back+hip flexors. 
Title: Re: FP's log
Post by: adarqui on July 19, 2017, 05:47:45 pm
Thanks adarq! I know you know all about that MEBM finisher ;) You should get back into some hard endurance runs, I thought you had a really good thing going.

i did but, it's very fatiguing mentally. I enjoy doing the long walk+short interval runs sessions. I dread running non-stop (fast). I could run slow all day, but I feel like my body doesn't respond well to that, so it's almost counter productive.

dno, with running, you need to really be focused - to withstand torture.. distance running training isn't anywhere near as fun as dunk/vert/speed etc (to me).

Quote
I want to get in some solid aerobic workouts but am following linear periodization for the next 2 months leading up to a tourney: strength -> power -> anaerobic endurance+skill work. Where do you think would be the best place to try to squeeze in aerobic work where it would take away the least from the main quality I'm trying to develop? I'm thinking bout just skipping it this cycle and just hitting it hard before my strength phase once I start my next cycle.

6/27
30 mins sprint mechanics drills

6/28
30 mins foam rolling

6/29

Squat:
315 x3
335 4x3

Sumo DL:
365 x3
355 3x3

RDL:
275 2x8, 7F

SL Hack squat partials (short rests):
185 3x20, 2x25 ea. leg

SS (short rests):
-Hip Thrust: 225 2x12,11
-BSS:
--R: 45's x 5+1, 6+1, 10
--L:45's x 10, 10, 7+1F

Vicious workout. Doing high intensity squats+DL's consecutively is killer. By the time I got to the last superset I felt awful and had to talk myself through every set so I wouldn't puss out.

dammit.. a little late :/

i'd say aerobic needs to be in there at every stage, just the intensity of it is what changes. Slow relaxed runs of 30-45 minutes are great for the heart especially, so being able to do say ~30 minutes of relaxed running before lifting as a warmup, and not have it tax you, is a good marker IMHO. The question is really, how do you fit it in: do you do a separate session etc? I personally like getting some aerobic work in as a warmup: ~30 minutes of light relaxed running or jump rope prior to a lifting session, allows you to kind of kill two birds w/ 1 stone. I mean initially you'd start with 10-15 minutes, but ideally you'd want to be capable of 30-45 minutes and feel fine (or even better) when you start lifting. That's a good sign of overall fitness it seems. If doing 30 minutes of light running wrecks you, not good. Should have just as much strength in your lifts, from my experience at least.

Then as you start transitioning into anaerobic endurance/skill, you'll want to throw in some dedicated aerobic sessions 30-45 minutes of steady pace under lactic threshold.

annoyed that I replied to that Q so late.



7/17 technique work +bb volume

SS:
-Hang power cleans: 135 x ~30 (technique work)
-Push Press: 135 x5,5 155 x3F

SS:
-Hang power cleans: 135 x ~30 (mixed in some power position cleans and cleans from rack)
-Pullups: 7,7,8,7 (easier w/ crossed legs)


60-90s rests for stuff below:

Decline situps:
BW x 25,15,12,15+3

Behind the head OHP partial ROM:
85 x8
95 x8,8,7,6

SS:
-ab wheel: 8,8,7,7
-reverse ab wheel: 6,4,4,5

Lat Pulldowns: 60 4x8

SS:
-crunches 4x25
-russian twists 4x25s

Had an isometric workout planned tonight but gonna bail so I can test run the brace tomorrow. Kinda tired too. Feel kind of like a sellout doing bodybuilding, it's not going to carryover to sport at all. Maybe just stick to upper strength maintenance and do some bb work for back+hip flexors. 

nah BB can be great. as long as you put the other pieces together, skill/speed/power, no problem with BB.. BB may or may not be optimal - debatable, but it's definitely useful. The lower body responds especially well to BB style training - for example, high rep squatting (MEBM) is an old BB technique that seems to be underutilized in performance training. Here we are doing all of these advanced things, but then moderate load squatting until you basically pass out and die or 10x10 sets ended up being my favorite method for improving leg/hip strength related to jumping. lmao.



how's that brace working?
Title: Re: FP's log
Post by: FP on July 19, 2017, 10:56:52 pm
Hey check out this post adarq

http://www.bodyrecomposition.com/training/methods-of-endurance-training-part-1.html/ (http://www.bodyrecomposition.com/training/methods-of-endurance-training-part-1.html/)

I've found his series to be very helpful for learning about aerobic training, pretty much my template for aerobic workouts. In the last part of the series he says something really similar to what you just said, 30-45 mins light aerobics for athletes when in-season or strength phase. I'll give the preworkout aerobics a try, keeping intensity lower

What concerned me in particular is some of this information about how aerobic training can interfere with protein synthesis

Quote
However, one of the primary effectors of adaptation is something called AMPk (which stands for adenosine monophosphate kinase).  Now, I wrote an article about AMPk: The Master Metabolic Regulator several years ago and, since that time, research has simply continued to mount on the topic.  For the details you can read the article, I’ll simply recap below.
In essence, AMPk is a cellular energy sensor, it reacts to changes in the energy state of the muscle cell and this has a number of effects.  For example, when AMPk is activated, the muscle will burn more fat for fuel, it will take up glucose from the blood stream, it will become more insulin sensitive.  It’s worth mentioning that AMPk activation also inhibits protein synthesis by inhibiting another molecular sensor called mTOR.   This explains a whole bunch of other things (such as why doing a lot of endurance training after you lift is a bad idea) which I’m not going to get into in this article.
Relevant to this article, AMPk activation is a big part of what stimulates mitochondrial biogenesis (that is, the creation of new mitochondria).  If you remember hearing about the couch potato rat that was turned into a marathon running rat, that was done by over-expressing AMPk in the skeletal muscle.

Do you think intense aerobic and anaerobic training could work against each other so neither one is receiving optimal benefit? Joint impact is something I would worry about mixing those two. Maybe doing the intense aerobics on elliptical? I think swimming wold also be a good option but I am just not skilled enough swimmer to get a controlled 30-45 min workout. I've heard rowing can surprisingly be pretty hard on the joints too.

The bodybuilding: I agree with you 100% I think lower bodybuilding can be very useful. I learned from Verk that while slow-twitch muscle can't make a literal conversion to fast-twitch, it can begin to act more like fast-twitch if you follow hypertrophy-->RFD. So might as well get swole and then make your fibers functional for athletics.

On that particular day though, I was just doing upper body brolifting which I was disappointed in.
Title: Re: FP's log
Post by: FP on July 19, 2017, 11:14:38 pm
7/19
DC all day. Really bailing on these isometrics........

7/20

warmup
15Y sprint focused on start: 5x3 (felt pretty strong, first step feels a little inefficient)
50Y sprint working up to top speed: 2,2,1 (breathing needs work, mechanics aren't pretty either)

+4 hours

First frisbee practice in a while. Played kind of bad, but about at the level I was expecting. Anaerobic fitness is the biggest limiting factor. Throws also need hella work, and movement quality. Didn't get a chance to roof anyone but laid out 4 times, brace holding knee together. Biggest strength was positive attitude and sociability. Confident, despite playing not great.

Good news is BRACE WORKS PERFECTLY. Kind of rubbed the skin around my hamstring insertion raw and still yet to test it out on SLRVJ, but I CAN PLAY. YES.

Groin issue flaring up again, will see what the PT thinks about it. Not too surprised or terribly worried, it disappeared last time I was at peak performance for frisbee.

Tourney this weekend... Unsure if I should play. Might be better to ease into it, especially seeing the injuries on the board lately.
Title: Re: FP's log
Post by: adarqui on July 20, 2017, 01:06:59 am
Hey check out this post adarq

http://www.bodyrecomposition.com/training/methods-of-endurance-training-part-1.html/ (http://www.bodyrecomposition.com/training/methods-of-endurance-training-part-1.html/)

I've found his series to be very helpful for learning about aerobic training, pretty much my template for aerobic workouts. In the last part of the series he says something really similar to what you just said, 30-45 mins light aerobics for athletes when in-season or strength phase. I'll give the preworkout aerobics a try, keeping intensity lower

cool! ya i read that series a while back, LBSS linked it iirc.

Quote
What concerned me in particular is some of this information about how aerobic training can interfere with protein synthesis

Quote
However, one of the primary effectors of adaptation is something called AMPk (which stands for adenosine monophosphate kinase).  Now, I wrote an article about AMPk: The Master Metabolic Regulator several years ago and, since that time, research has simply continued to mount on the topic.  For the details you can read the article, I’ll simply recap below.
In essence, AMPk is a cellular energy sensor, it reacts to changes in the energy state of the muscle cell and this has a number of effects.  For example, when AMPk is activated, the muscle will burn more fat for fuel, it will take up glucose from the blood stream, it will become more insulin sensitive.  It’s worth mentioning that AMPk activation also inhibits protein synthesis by inhibiting another molecular sensor called mTOR.   This explains a whole bunch of other things (such as why doing a lot of endurance training after you lift is a bad idea) which I’m not going to get into in this article.
Relevant to this article, AMPk activation is a big part of what stimulates mitochondrial biogenesis (that is, the creation of new mitochondria).  If you remember hearing about the couch potato rat that was turned into a marathon running rat, that was done by over-expressing AMPk in the skeletal muscle.

Do you think intense aerobic and anaerobic training could work against each other so neither one is receiving optimal benefit? Joint impact is something I would worry about mixing those two. Maybe doing the intense aerobics on elliptical? I think swimming wold also be a good option but I am just not skilled enough swimmer to get a controlled 30-45 min workout. I've heard rowing can surprisingly be pretty hard on the joints too.

nah i think that's overanalysis. it could be sound "science", but, the applicability of it to the "real world" & taking into account a moderate progression, don't see it causing any problems.

In excess, both would work against each other for sure.. but that's almost if you're trying to specialize in both disciplines or peaking one system after building the other as a base - in that case, you need detailed / careful planning .. in your case, you just need to get your body adapted to being able to handle *light* cardio pre or post working .. or just on an off day *whenever*, like it's nothing. It should effect you, a little more than walking would. If it impacts you more than that, that's just a good sign you have some quick gains to make in conditioning, or you're going way too hard in the cardio warmup.

IMHO, cardio is way too taboo. In fact, all of these elite/pro runners & coachers are trying to get people to run SLOWER.. nice relaxed runs @ conversation pace, more volume/longer distance. I'm not saying take it there (hours of running), but most athletes will benefit from such paces even if it's 30-45 minutes. The body adapts quick to that from my experience.. after a few weeks, you get greedy and start going faster, because you just adapt so quick. Those higher paces are good too, but they are basically a separate session (dedicated session): they are more taxing on the CNS/alactic systems, which is what should make you feel like you need more recovery. Generally those should increase in frequency as you move closer to competition/sea.

But ya in a nutshell, light cardio should exist in every block/period of your training, whether it be a warmup and/OR a dedicated session etc.. got to hit that steady state for ~30 minutes and just give the heart some stimulus to adapt/improve.

fwiw, I never liked cardio AFTER lifting .. I feel like there's more risk there, because you can fry your CNS during a heavy intense session, and then running with that diminished CNS isn't the best idea. On the other hand, when you're fresh, light cardio before lifting will also get you really loose, (maybe) optimally warmed up & ready to go. I mean most people don't break enough of a sweat before lifting - we're all guilty of it.

Quote
The bodybuilding: I agree with you 100% I think lower bodybuilding can be very useful. I learned from Verk that while slow-twitch muscle can't make a literal conversion to fast-twitch, it can begin to act more like fast-twitch if you follow hypertrophy-->RFD. So might as well get swole and then make your fibers functional for athletics.

On that particular day though, I was just doing upper body brolifting which I was disappointed in.

hah. all good man. elite chinese oly lifters love to do that, tons of videos of them going nuts just bodybuilding with upper. I remember Zhang Guozheng (sp?) bragged about his love for bodybuilding training, in several articles/interviews.

pc!


7/19
DC all day. Really bailing on these isometrics........

7/20

warmup
15Y sprint focused on start: 5x3 (felt pretty strong, first step feels a little inefficient)
50Y sprint working up to top speed: 2,2,1 (breathing needs work, mechanics aren't pretty either)

+4 hours

First frisbee practice in a while. Played kind of bad, but about at the level I was expecting. Anaerobic fitness is the biggest limiting factor. Throws also need hella work, and movement quality. Didn't get a chance to roof anyone but laid out 4 times, brace holding knee together. Biggest strength was positive attitude and sociability. Confident, despite playing not great.

Good news is BRACE WORKS PERFECTLY. Kind of rubbed the skin around my hamstring insertion raw and still yet to test it out on SLRVJ, but I CAN PLAY. YES.

Groin issue flaring up again, will see what the PT thinks about it. Not too surprised or terribly worried, it disappeared last time I was at peak performance for frisbee.

awesome except for the portion I bolded.. that would freak me out. EEK!@#@$

lmao!!


Tourney this weekend... Unsure if I should play. Might be better to ease into it, especially seeing the injuries on the board lately.
[/quote]

your gut is telling you to ease into it.. even on the forum. :) your gut typed you the answer already. health #1!!

seems like the most difficult thing is listening to your gut, when your gut is telling you something you don't want to hear.. i've done that many times. usually ends up "not-so-good".

pc again!
Title: Re: FP's log
Post by: FP on July 21, 2017, 07:34:57 pm
Alright, that seems like good cardio advice that I'll follow. Do you know good references for learning about aerobic training ? I hate most cardio articles cause they can be both basic as shit and inaccurate.

7/21 strength maintenance

Squat:
315 2x5
325 x5

Sumo DL RFD singles (30s rests):
315 12x1
315 4x1 (losing bar speed)

SL-RDL (wobbly):
L (2" rack): 175 6, 6, 3+2
R: 175 x 4+2, 6, 6

10 mins rolling
 
Low on time, focus really off, headache, feeling weird fatigue
Lumbar have been feeling pretty questionable since I did 355 3x5 w/ pretty bad sumo form a little while back so I dropped intensity/volume for sumo today
Title: Re: FP's log
Post by: FP on July 23, 2017, 06:33:29 pm
7/21 (cont)
cals: 2500

50 min jog

7/22
BW: 192.5
cals: 3200

throws x 120 mins

7/23
cals:

throws x 80 mins

So I went to the tourney as a spectator. We lost all the important games, team has a lot to work on.
This week I'll focus on getting an anaerobic baseline, power training, some jumps and attending pickup games. Was saving my anaerobic phase for last but I need to have some sport specific endurance ASAP.
The problem is this is all joint intensive, have to be extra careful to avoid injury at all cost.
Title: Re: FP's log
Post by: FP on July 24, 2017, 11:40:56 pm
7/23 (cont)
cals:2100

7/24
cals:2600

30 min jog @ 8:30 -8:45 mile pace - 8:30 was supposed to be low intensity pace but I ended up naturally gravitating down to 8:45 pace. Still easy but kind of disappointing

Crossover step starts, 25Y accelerations x10
Sprint mechanics drills x 30 mins

Back was feeling a little achy after the sprint mechanics stuff. I think I strengthened my hip flexors so much that my weak link is now my isometric back strength. My iso strength from squats/deadlifts isn't carrying over because it's a slow, prolonged contraction, as opposed to sprinting where your back needs to go from 0-100 contraction in a fraction of a second. THOSE DYNAMIC ISOMETRICS SHOULD HELP. I dont know why I'm still not doing isos, fuck.

Title: Re: FP's log
Post by: FP on July 25, 2017, 07:43:39 pm
7/24 (cont)
BW: 188.5 (hasn't been lower than 190 in over a month, so this is great. Probably water weight though, can't imagine this much progress in such a short time)

7/25

.5 mile jog
dynamic warmup

400m 2x4 (120s between reps, 10 mins between sets):
set 1: 1:21, 1:20, 1:19, 1:17
set 2: 1:19, 1:19, 1:22, 1:20
RPE: 7

20 mins elliptical cardio @ 130 HR
60 mins elliptical cardio @ 140 HR

Bench: 175 3x5

SS:
-Pullups: 7, 7, 8, 7
-Traps: 180 4x12

Standing behind the head OHP: 85 x 8,8,6

RFD Pushups (90s rests): 15, 15, 12, 8 (what a dropoff. wow.)

Nautilus Rows (60s rests): 90x12, 140x10, 180x8, 230x8,7

Stretches x 10 mins
Title: Re: FP's log
Post by: adarqui on July 25, 2017, 07:58:57 pm
7/23 (cont)
cals:2100

7/24
cals:2600

30 min jog @ 8:30 -8:45 mile pace - 8:30 was supposed to be low intensity pace but I ended up naturally gravitating down to 8:45 pace. Still easy but kind of disappointing

nice, but why disappointing? disappointing because you wanted 8:30 but ended up doing 8:45, meaning you feel a bit less conditioned than you want? wondering.

Quote
Crossover step starts, 25Y accelerations x10
Sprint mechanics drills x 30 mins

make sure you have a deliberate transition from prolonged slow-distance to high velocity work. work yourself into it almost like you need to "warmup" (even though you're now warmed up good) into the higher velocity movements. not sure if you do that, but i've found that going "slow" for a while, just needs a little work up to higher velocity stuff, almost like you're telling your brain that we're going to shift gears so get on board - and it will since you shouldn't be dead at all.

Quote
Back was feeling a little achy after the sprint mechanics stuff. I think I strengthened my hip flexors so much that my weak link is now my isometric back strength. My iso strength from squats/deadlifts isn't carrying over because it's a slow, prolonged contraction, as opposed to sprinting where your back needs to go from 0-100 contraction in a fraction of a second. THOSE DYNAMIC ISOMETRICS SHOULD HELP. I dont know why I'm still not doing isos, fuck.

which isos? link?

pC!
Title: Re: FP's log
Post by: FP on July 25, 2017, 09:21:48 pm
7/23 (cont)
cals:2100

7/24
cals:2600

30 min jog @ 8:30 -8:45 mile pace - 8:30 was supposed to be low intensity pace but I ended up naturally gravitating down to 8:45 pace. Still easy but kind of disappointing

nice, but why disappointing? disappointing because you wanted 8:30 but ended up doing 8:45, meaning you feel a bit less conditioned than you want? wondering.

Quote
Crossover step starts, 25Y accelerations x10
Sprint mechanics drills x 30 mins

make sure you have a deliberate transition from prolonged slow-distance to high velocity work. work yourself into it almost like you need to "warmup" (even though you're now warmed up good) into the higher velocity movements. not sure if you do that, but i've found that going "slow" for a while, just needs a little work up to higher velocity stuff, almost like you're telling your brain that we're going to shift gears so get on board - and it will since you shouldn't be dead at all.

Quote
Back was feeling a little achy after the sprint mechanics stuff. I think I strengthened my hip flexors so much that my weak link is now my isometric back strength. My iso strength from squats/deadlifts isn't carrying over because it's a slow, prolonged contraction, as opposed to sprinting where your back needs to go from 0-100 contraction in a fraction of a second. THOSE DYNAMIC ISOMETRICS SHOULD HELP. I dont know why I'm still not doing isos, fuck.

which isos? link?

pC!

Disappointed cause I thought I was in better shape and could bust out 8:30/ 3.5miles  as my comfort pace. Comparing the RPE to my 140 HR elliptical today, I think my HR during this run was like 155-160. Although the elliptical HR sensor was really janky and kept giving me incorrect readings..

Good looking out on the endurance->sprint transition. A few days ago I had a 40 min run and at the end I did a few sprints: and they just felt so fast, flexible, bouncy and effortless, even though It was during a moderate pace endurance run, it was amazing. I get runners high sometimes, but it doesn't usually feel like that. Was trying to repeat it but no such luck.

The Isos: I'm just going to be replicating change of direction, hip hyperextension, accelaration, bottom of SVJ joint angles against an immovable resistance, just following the guidelines in Triphasic training. For the back to carry over to sprints I was going to try to do a prone back hyperextension with a very heavy (immovable) barbell over my shoulders.
Title: Re: FP's log
Post by: adarqui on July 25, 2017, 09:54:11 pm
7/23 (cont)
cals:2100

7/24
cals:2600

30 min jog @ 8:30 -8:45 mile pace - 8:30 was supposed to be low intensity pace but I ended up naturally gravitating down to 8:45 pace. Still easy but kind of disappointing

nice, but why disappointing? disappointing because you wanted 8:30 but ended up doing 8:45, meaning you feel a bit less conditioned than you want? wondering.

Quote
Crossover step starts, 25Y accelerations x10
Sprint mechanics drills x 30 mins

make sure you have a deliberate transition from prolonged slow-distance to high velocity work. work yourself into it almost like you need to "warmup" (even though you're now warmed up good) into the higher velocity movements. not sure if you do that, but i've found that going "slow" for a while, just needs a little work up to higher velocity stuff, almost like you're telling your brain that we're going to shift gears so get on board - and it will since you shouldn't be dead at all.

Quote
Back was feeling a little achy after the sprint mechanics stuff. I think I strengthened my hip flexors so much that my weak link is now my isometric back strength. My iso strength from squats/deadlifts isn't carrying over because it's a slow, prolonged contraction, as opposed to sprinting where your back needs to go from 0-100 contraction in a fraction of a second. THOSE DYNAMIC ISOMETRICS SHOULD HELP. I dont know why I'm still not doing isos, fuck.

which isos? link?

pC!

Disappointed cause I thought I was in better shape and could bust out 8:30/ 3.5miles  as my comfort pace. Comparing the RPE to my 140 HR elliptical today, I think my HR during this run was like 155-160. Although the elliptical HR sensor was really janky and kept giving me incorrect readings..

ah.. all good though, these initial gains come quick.

Quote
Good looking out on the endurance->sprint transition. A few days ago I had a 40 min run and at the end I did a few sprints: and they just felt so fast, flexible, bouncy and effortless, even though It was during a moderate pace endurance run, it was amazing. I get runners high sometimes, but it doesn't usually feel like that. Was trying to repeat it but no such luck.

hah nice. ya i've felt that too after light distance work. it's like the holy grail of training, wish we could just achieve that every time. :ninja:

imho, it's surprising initially how good one feels after some < 1 hour light cardio work, with subsequent lifting or even speed work. For speed work, i'd keep it more towards ~30 minutes if you're going to put it before.. but for lifting, literally could go near an hour, 30, 45, or 60 min.. and still feel fine. i'd keep it at 30-45 for now but even 60 is possible.

Quote
The Isos: I'm just going to be replicating change of direction, hip hyperextension, accelaration, bottom of SVJ joint angles against an immovable resistance, just following the guidelines in Triphasic training. For the back to carry over to sprints I was going to try to do a prone back hyperextension with a very heavy (immovable) barbell over my shoulders.

ah cool. i've tried & prescribed isos, the most effective ones have always seemed to be yielding instead of overcoming. also for me personally, overcoming is just too risky, i push things too hard and those can get really intense.

some long yielding isos i've loved:
- hamstrings/back: 45 degree hyper holds with db's or barbell at the top (iso extension stim came from this too)
- for grip: assisted crush with off hand, then try and maintain while being forced to release
- on the fence with this one, but not being able to do it has always been a bad sign for me: single leg side bridge with off leg abducted (this ex is nuts)

partial holds (5-10s):
- pretty much everything can be utilized with a pause: seen some crazy results with pause bench, pause lunge/BSS, most BW variations (pause dips/pushups/pullups)

one quasi-overcoming iso could be TKE's for VMO.. I mean, haven't seen anything like that with other joints, ie, if i did something like that with my elbow extension i imagine i'd wreck it and get some kind of tendonitis.

one weird overcoming ISO I experienced was with "nail bending", that iso until you can bend it.. pretty crazy. I sucked at it but I had that ironmind nail set & some home depot based nails, could bend the easier ones.

i'm really awful at overcoming iso abilities.. kinda interesting. been so my entire life. the best example of it, is arm wrestling. pretty sure i'd get wrecked by anyone.
Title: Re: FP's log
Post by: Leonel on July 26, 2017, 04:35:51 pm
What I tried in regards to ISO's and worked wonders for my jumping ability was this weird exercise I came up with: It's basically when you are standing you lift one foot up and then violently «push» it in to the ground on the balls of your foot with your leg bent at about the same angle like you would jump and then hold this contraction for a short time, release and repeat for 5 reps or so. You could say it's a kind of overcoming iso but with a fast contraction rather than building it up slowly. It sounds very weird but it teached me to fire my muscles quickly and absorb force more efficiently. I was not doing any strength work at that time but was jumping the highest I ever had.

Edit: I don't know if any of these makes any sense but it would be interesting if this makes any sense but I feel like this «technique» can be applied to various different joint angles and muscles.
Title: Re: FP's log
Post by: fast does lie on July 26, 2017, 04:38:01 pm
FP, is upper cross syndrome AKA kyphosis?
Title: Re: FP's log
Post by: FP on July 27, 2017, 11:01:40 am
The Isos: I'm just going to be replicating change of direction, hip hyperextension, accelaration, bottom of SVJ joint angles against an immovable resistance, just following the guidelines in Triphasic training. For the back to carry over to sprints I was going to try to do a prone back hyperextension with a very heavy (immovable) barbell over my shoulders.

ah cool. i've tried & prescribed isos, the most effective ones have always seemed to be yielding instead of overcoming. also for me personally, overcoming is just too risky, i push things too hard and those can get really intense.

some long yielding isos i've loved:
- hamstrings/back: 45 degree hyper holds with db's or barbell at the top (iso extension stim came from this too)
- for grip: assisted crush with off hand, then try and maintain while being forced to release
- on the fence with this one, but not being able to do it has always been a bad sign for me: single leg side bridge with off leg abducted (this ex is nuts)

partial holds (5-10s):
- pretty much everything can be utilized with a pause: seen some crazy results with pause bench, pause lunge/BSS, most BW variations (pause dips/pushups/pullups)

one quasi-overcoming iso could be TKE's for VMO.. I mean, haven't seen anything like that with other joints, ie, if i did something like that with my elbow extension i imagine i'd wreck it and get some kind of tendonitis.

one weird overcoming ISO I experienced was with "nail bending", that iso until you can bend it.. pretty crazy. I sucked at it but I had that ironmind nail set & some home depot based nails, could bend the easier ones.

i'm really awful at overcoming iso abilities.. kinda interesting. been so my entire life. the best example of it, is arm wrestling. pretty sure i'd get wrecked by anyone.

I remember the GHR stim iso! I tried using it once to peak for jumps back when I had no gym membership/GHR machine. Needless to say the ghetto BW version didn't work lol. I do the side bridges as part of my glutivation warmup for lower body, they are pretty similar to monster band walks I think.

I've been lagging on my gym work, pause 3/4 squat, pause BSS are definitely things I want to do, and should be doing in my current cycle. \

What I tried in regards to ISO's and worked wonders for my jumping ability was this weird exercise I came up with: It's basically when you are standing you lift one foot up and then violently «push» it in to the ground on the balls of your foot with your leg bent at about the same angle like you would jump and then hold this contraction for a short time, release and repeat for 5 reps or so. You could say it's a kind of overcoming iso but with a fast contraction rather than building it up slowly. It sounds very weird but it teached me to fire my muscles quickly and absorb force more efficiently. I was not doing any strength work at that time but was jumping the highest I ever had.

Edit: I don't know if any of these makes any sense but it would be interesting if this makes any sense but I feel like this «technique» can be applied to various different joint angles and muscles.


I'll throw it in if I ever get around to doing this iso workout.. Actually could you try paraphrasing the description of the eexrcise? I'm not sure I understood it correctly

FP, is upper cross syndrome AKA kyphosis?

Yeah. I'm not sure if this is right but upper cross is talking about neck and shoulders both forward, kyphosis is just neck forward. I think the neck forward is harder to fix than the shoulders forward cause it has to do with your spine. Thinking about seeing a chiropractor, actually.

Title: Re: FP's log
Post by: FP on July 27, 2017, 11:11:44 am
7/25
cals: 2700

7/26
30 mins hip SMR
33 min jog (8:45ish pace)
cals: 3000

7/27
BW: 187.5 (PR)
30 min jog (9:00is pace)

So I did my jog immediately after waking up and then weighed myself: First of all for the pace I was going, the jog felt really hard. Definitely no more "easy" jogs on an empty stomach. But that's a 1lb loss in 2 days.. My metabolism must be through the roof. Seems kind of dangerous actually, need to up the gym work so I'm not losing a lot of mass. Also been taking CLA 3x a day, Green tea extract 2x a day
Title: Re: FP's log
Post by: FP on July 28, 2017, 11:25:39 pm
7/27 (continued)
cals:3100
2.5 hour pickup, didn't go to hard, knees and hips both kind of achy afterwards still need to ease into it. Also, minor tweak on injured knee on change of direction. So the brace isn't a final solution, might have just slid out of position though.

7/28:
Hang power clean x5
squat 225 x5
back actually kind of fucked. didn't want to waste the gym trip so did upper body/cardio/stretches
Bench 175 3x5, 2s pause 155x5, 145x5
Flys (60s rests): 25's 4x8

Hip stretches x 25 mins

Pullups x 7,7,8,9 (probably easier due to weight loss)
Rows (60s rests): 60 x 8,8,8,7

Seated behind the head BB OHP: 85 x8, 95 x8,7 85x6
Bent over flys (60s rests): 12.5s x12,10, 10s x12,12

30 min treadmill @ 8:40 pace: lots of sweat but easy breathing

Thinking about trying keto diet.. Paleo and Mediterranean were the diets I thought were really good before, so this is the natural progression
Title: Re: FP's log
Post by: FP on July 29, 2017, 10:36:55 pm
7/29
1 hr pickup
30 mins throws
1 hr spikeball

Back most definitely not feeling good. Gonna hit the rolling/stretching hard tomorrow, extended low intensity jog, maybe see a doctor to get a referral for chiropractor (neck) and podiatrist (toes)

Broke a 35 day nofap streak which is a bit demoralizing. Was feeling kind of zoned out/mental fog during spikeball which I don't remember in recent times almost definitely related to relapse
Title: Re: FP's log
Post by: FP on July 31, 2017, 12:41:16 am
Another regression day in terms of self improvement

7/30

morning: 30 mins back rolling

evening:
20 mins rolling/stretches

Squat:
315x3,
325x3,
335 2x3 back felt fine during sets, not too hot after. Good to see my squat strength hasn't decreased. Is this ok for maintenance?

Another day of brolifting since I can't do much else.

BP
135 x8
185 3x3
2s pause 145 2x5

SS:
-Bent over reverse Flys: 10s 4x10
-Decline bench: 6 sets up to 155 2x5

SS:
-Pullups: BWx8, +20 x 5,4,4
-Triceps pull down: 50 4x7 short rest

SS:
BTH seated OHP: 85 3x6
Curls: 25s 3x10 short rests
Title: Re: FP's log
Post by: FP on August 01, 2017, 09:48:22 pm
7/31
30 mins rolling
30 mins throwing
1 hr endurance jog

8/1
45 mins rolling
20 mins stretching
4x400m: 1:19,1:19, 1:22, 1:27 (i attribute this to poor carb loading)

threw down a few dunks.. good to know my jump is still decent. Probably 33"-34" DLRVJ, which has become pretty standard. 3-step R-SLRVJ is near PR level which is pretty shocking: 31-32".

back is not improving. Going to take a full week off only leaving in upper body, stretches, rolling. Once my back is better I'll ease into plyos, jumps and sprints. My power phase is really taking a hit from suboptimal organization/injury, hopefully i can still make it work
Title: Re: FP's log
Post by: FP on August 03, 2017, 02:13:42 am
8/2
BW: 187.8

Planned to do some isolation lower body but stopped after BSS cause of back.. back to upper body

My back issue: my left QL area tightens up and becomes painful when I do most leg lifting. Erring on the side of caution for a little while with the endurance runs.

5 mins rolling
15 mins glutivation

BSS: 60's x8, 70's x8

BP (2s pause):
155 4x5, 8F

Flys (60s rests):
25's 3x10

20 mins leg stretches

SS:
-Pullups: 9, 9, 8
-Bent over reverse flys: 10s x 12,12,12,8

Nautilus rows (90 rests): 180 3x8

Behind the head OHP: 85 x8, 95 x8,8,7

+8 hours

45 min ISO change of direction workout

So it doesn't look like the COD isos bother my back, but the acceleration and top speed isos seem to irritate it.
Iso workout went pretty well, could be a lot more efficient and also I noticed my hips fire late (after the knee) in some of the movements, which can definitely be improved. Next iso workout gonna start with glutivation
Title: Re: FP's log
Post by: FP on August 04, 2017, 09:20:58 pm
Productivity levels on the rise
Back feels like its improving, i think the cardio was affecting it.

8/3
10 mins stretches
15 mins throws
~10 mins incomplete iso workout

8/4
cals: 2350 (65g sugar, 102g fat, 180g protein)

ham cable hyperextension (90s rests):
35 2x10 ea. leg
40 2x8 ea. leg

upright cable knee drives:
27.5 4x8 ea. leg (balance focus)

Plank +70lbs (~60s rests): 45s,45s,35s,40s

bent over supported cable knee drives (90s rests):
37.5 4x12 ea. leg

Suitcase carries:
100lbs (strapped) 60s,70s,65s ea. side

Landmines:
bar+25 x12
bar+35 x12
bar+50 2x12

Weighted Pullups:
BW x 9
+35lbs x4,4,4,3 (!!! wtf - maybe core is more active from all the core work)

a bunch of calf stuff, LOTS of myo reps

SS:
-Traps: 180 x12, 230 x12, 210 2x12
-DB rows: 70 3x8 ea. side (cheating a little with torso rotation)

Diet plan: Decrease carbs while increasing fats, avoid sugar+gluten. 2300-3000 cals depending on activity level. More probiotic foods.
Title: Re: FP's log
Post by: adarqui on August 05, 2017, 10:56:42 am
Productivity levels on the rise
Back feels like its improving, i think the cardio was affecting it.

damn .. let the back recover for a few more days and maybe just shorten the cardio, to see if it can handle it better?

dno

Quote
8/3
10 mins stretches
15 mins throws
~10 mins incomplete iso workout

8/4
cals: 2350 (65g sugar, 102g fat, 180g protein)

ham cable hyperextension (90s rests):
35 2x10 ea. leg
40 2x8 ea. leg

upright cable knee drives:
27.5 4x8 ea. leg (balance focus)

Plank +70lbs (~60s rests): 45s,45s,35s,40s

bent over supported cable knee drives (90s rests):
37.5 4x12 ea. leg

Suitcase carries:
100lbs (strapped) 60s,70s,65s ea. side

Landmines:
bar+25 x12
bar+35 x12
bar+50 2x12

Weighted Pullups:
BW x 9
+35lbs x4,4,4,3 (!!! wtf - maybe core is more active from all the core work)

a bunch of calf stuff, LOTS of myo reps

SS:
-Traps: 180 x12, 230 x12, 210 2x12
-DB rows: 70 3x8 ea. side (cheating a little with torso rotation)

Diet plan: Decrease carbs while increasing fats, avoid sugar+gluten. 2300-3000 cals depending on activity level. More probiotic foods.

nice!
Title: Re: FP's log
Post by: FP on August 05, 2017, 11:19:51 pm
8/5

cals: 2150 (126g Fat, 37g sugar, 181g protein)

15 mins glutivation
2x4 30m stiff-leg bounds
1x3 30m alt. bounds (bothering back)
2x3 SL SVJ

SVJ x 8 PR tie/PR: 32"-33" still don't know how high the rim at the gym is but jumps were well above my usual SVJ

BP (some form tweaks = suddenly a lot stronger):
135 2x8
185 2x5
190 x5  :personal-record:
175 x6,5,5

Captains chair (dead stop at bottom): 35, 30, 18+13

Behind the head OHP: 65 x8, 95 x8,8,7

Ab wheel: 15,13,8...

20 mins lower stretches


Title: Re: FP's log
Post by: FP on August 07, 2017, 10:01:59 pm
8/06
Cals: 2750 (156c, 57s, 126f, 181p)
2 hrs light ultimate pickup
45 min moderate intensity jog with some ME sprints at the end

I strained my left psoas during the ME sprints.. I was in runners high and they felt effortless and super fast.. this was dumb

Sprints were also w/o brace, knee feels janky today. On the plus side back feels fine.

8/07

Cals: 3820 (290c, 154s, 251f, 195p): woke up 3am with a crazy sugar craving.. chugged 4 servings milk, ate processed snacks.

BP:
185 x5
155 8,8,7F (short rests)

pause DB press (60s rests):
35's 4x12

5 mins leg stretches

Pullups 10, 8, 8

Lat pulldowns (60s rest):
60 4x8

OHP:
65x5
85x5
95x5
105 x5
95 x5

Lateral raises (60s):
15's x10
12.5's 2x12

Core circuit (60s):
-crunches x20
-russian twists x30 secs
-side raises 65lbs x15 ea. side




Title: Re: FP's log
Post by: adarqui on August 08, 2017, 01:20:45 pm
8/06
Cals: 2750 (156c, 57s, 126f, 181p)
2 hrs light ultimate pickup
45 min moderate intensity jog with some ME sprints at the end

I strained my left psoas during the ME sprints.. I was in runners high and they felt effortless and super fast.. this was dumb

Sprints were also w/o brace, knee feels janky today. On the plus side back feels fine.

8/07

Cals: 3820 (290c, 154s, 251f, 195p): woke up 3am with a crazy sugar craving.. chugged 4 servings milk, ate processed snacks.

BP:
185 x5
155 8,8,7F (short rests)

pause DB press (60s rests):
35's 4x12

5 mins leg stretches

Pullups 10, 8, 8

Lat pulldowns (60s rest):
60 4x8

OHP:
65x5
85x5
95x5
105 x5
95 x5

Lateral raises (60s):
15's x10
12.5's 2x12

Core circuit (60s):
-crunches x20
-russian twists x30 secs
-side raises 65lbs x15 ea. side

dammit that sucks. how bad is the psoas strain? that sh*t can become chronic fairly easily, don't wreck it.
Title: Re: FP's log
Post by: FP on August 09, 2017, 12:27:54 am
It's pretty much gone today, not sure what happened, knee feels fine too

8/08

Cals: 1850 (193c, 121s, 136f, 94p) still waiting to get my whey which I ordered online, I'll hit the protein hard tomorrow. Sugar seems high but it's all clean. No gluten today either

30 min jog
3 hour walk
Title: Re: FP's log
Post by: FP on August 09, 2017, 10:49:31 pm
8/09
ab veins are getting pretty intense, but I think because I reintroduced creatine I don't look that shredded
cals: 3120 (217c, 79s, 149F, 187p)

squat:
355 x1
365 x1
345 5x1 (30-45s rest)

back flaring up

RDL:
225 x8
255 2x8
265 x8 scared about back, form had to be perfect

Pause Captains Chair (60s rests):
x30,30,26, 18+3+3+2

stretches x 5 mins

ab wheel (60s rests):
x12, 12, 15, 12

Ultimate frisbee club scrimmage x 2 hours: some nice skies, 0 throwaways

Jump mix x ~15: highlight was a 3-step RL-DLRVJ around PR level ~35"

Title: Re: FP's log
Post by: fast does lie on August 10, 2017, 02:11:32 am
have you tried inversion table, bosu ball stretch, and also release tension in the glutes and hips aka massage with foam roller/ lacrosse ball? those will help back a lot
Title: Re: FP's log
Post by: FP on August 10, 2017, 10:05:28 am
have you tried inversion table, bosu ball stretch, and also release tension in the glutes and hips aka massage with foam roller/ lacrosse ball? those will help back a lot

I was doing a lot of rolling last week but i dont feel it helped much. I've heard of inversion but I believe that's a tool for spine decompression which might not do much for me since I have a muscle injury. I'll try it out anyway though, thanks for the input
Title: Re: FP's log
Post by: FP on August 10, 2017, 11:57:30 pm
I have a tourney coming up this weekend

8/10
BW:187.6 (with creatine)
cals:2870 (251c, 99s, 137f, 196p)

chiropractor appointment: rolling, stretches, electric therapy, some back cracking

SPP session
30 mins throws
intervals: 40Y x8 after discs
a bunch of sprints 40-60Y, some jumps for discs

Dynamic/Plyo session
10 min dynamic warmup
10 mins glutivation
18" depth jumps: 2x5 jump height pretty average, mostly just below SVJ
24" depth jumps: x3 jump height dropoff - 2-3"
SL-SVJ 2x3
SVJ x5
12lb med ball throws x8
Title: Re: FP's log
Post by: adarqui on August 11, 2017, 12:45:35 am
I have a tourney coming up this weekend

ah nice.

Quote
8/10
BW:187.6 (with creatine)
cals:2870 (251c, 99s, 137f, 196p)

chiropractor appointment: rolling, stretches, electric therapy, some back cracking

that chiro sort you out??

Quote
SPP session
30 mins throws
intervals: 40Y x8 after discs
a bunch of sprints 40-60Y, some jumps for discs

Dynamic/Plyo session
10 min dynamic warmup
10 mins glutivation
18" depth jumps: 2x5 jump height pretty average, mostly just below SVJ
24" depth jumps: x3 jump height dropoff - 2-3"
SL-SVJ 2x3
SVJ x5
12lb med ball throws x8
Title: Re: FP's log
Post by: FP on August 13, 2017, 09:41:55 pm
Saw the chiro again on friday, not sure how much he actually helped but x-ray revealed some lumbar degeneration and he recommended 3/week appointments for 10 weeks.

Tourney this weekend went great! Set a record high 12 D's in 7 games which is around double what I got the entire last season (7 D's in 15 games). I got 5 D's in one of our key games we ended up winning. Team went 4-2, we were 1 point differential out of being in the finals game..

Athleticism: Really explosive, got a layout D, a few skies where I played it smart, and a massive over the shoulder layout sky, kind of like 1:27 in this video but i went over the guys left shoulder rather than his right:
http://www.youtube.com/watch?v=gr95XUPahQ8


Throws: Some inconsistency with the wind, but played it very safe taking easy throws most of the time. Pretty high completion percentage.

A few drops but none where I was really at fault. Got beat deep a few times in the zone because of tunnel vision. Pulls far and very consistent.

Going to take a few days off, body feels surprisingly good but sore. Will write up more detailed plan to peak for my last important tourney on the 9th. Might post some pics if there are any good ones
Title: Re: FP's log
Post by: LBSS on August 14, 2017, 02:42:32 am
nice man! that is huge progress from last year. cool to see your confidence up, as well.
Title: Re: FP's log
Post by: FP on August 15, 2017, 07:34:01 pm
nice man! that is huge progress from last year. cool to see your confidence up, as well.
Wow it's that noticeable through logs and posts?  :D ;D :P Thanks, always appreciate your feedback even if my responses don't always communicate that

8/14
Aches:
-2/10 back twinges
-4/10 groin flareup
-4/10 torn PCL knee pretty swollen, ROM a little restricted
Wow, actually pretty busted up but all pretty much expected.

Throws x 45 mins
Stretches x 5 mins

8/15
5 min jog
10 mins glutivation

Half squat (RFD):
295 4x10 w/ monster band

BSS- vertical shin (RFD):
40's 3x12 ea leg

BSS (strapped, long rests):
L: 85's 7,8,7
R: 85's 7,8,12

Bent over cable knee drives (RFD, supported):
37.5 4x12, 1x15 ea leg

Throws x ~130 mostly pulls and hucks




Title: Re: FP's log
Post by: adarqui on August 15, 2017, 07:52:40 pm
you find any good photos yet? if so post a few.

good stuff man but damn sounds like you needed some rest days for sure hah.

you used the brace during the tourney I imagine? felt fine, no problem?

pC!
Title: Re: FP's log
Post by: FP on August 15, 2017, 08:03:02 pm
you find any good photos yet? if so post a few.

good stuff man but damn sounds like you needed some rest days for sure hah.

you used the brace during the tourney I imagine? felt fine, no problem?

pC!

Yeah there are a few but nothing special. i got up pretty high in the second one but the guy got the pic when I was well on my way down. Both of them are on the way down actually
(https://lh3.googleusercontent.com/8dtZI3GouW_TlC-QQCZAGaHI7iiNCwthQ599b8lHZSmSkNGeHkloNIkC6IQMz-IL1Vio65Nq-b90-ZQVYaZ1T3KumgxzjReXwa_jXxG9byVcHu5ViPim5tNvqtaCZmUowvVbNKKNJCTl8rrWY9p4N6PUf9WBrmwHUQuiXUaKX1OV7XKBCluKjbxhgpbYfGeJsYENIYW1GAehJ_DgqLyDzMvkQuyJ2JKIWghqSwZS7b6O6g69T6UvONOgoxN65AwugAYpi1C_F8-rYwJd5GLd57Lhkrh_mZLUXE_hIVTK-ExxH8NOpug56A4_NnoB71kHIM1Tjy4h1KJzjGD7XrRC-o4CN2OjIGjlkv-EqNVGWb0CIhGw4BqjIZm3pEjKeVnFAPFXi-32h-qAD9vH1mr5R979aP1gtE255SwCCwi6Vt2T5HPFO7KchyUR2e-D12IQnmxz4V3nLcix8HtiAbjdE6Crxz0ULRtFs-1Zf0TdPZrBxuWmn3Z0hzNIvlReILVbJZvTfIwIdK7d2Afctbv6LDInkOv-YDWOiCC2d0TMrW2ZjR0rZWuqcYf1fWg4qrEsVLz6oIDruP0Q77IEW4HVosEDa89jUoHodE87oma9eyBiCW468irc_xQ6eW-AYbVrOfvn9oqJpVF7dVbdEk9S06R2NdAxMlkOteouSEHMB1OIHA=w816-h613-no)
(https://lh3.googleusercontent.com/3i2x4EUtXQ07CYhOFLlt7RBgnAUu62Qg7s4koJueCqZBuoMvWH3WW0dzrEYVEnFT7akD4NZCzLlR3cD4Lcj48b6rNzOGd_lD6up8J9EraSxmYzeV0Tv-NtmtNA3usuO5SF8mrtZ791KYEBlpMU294p4XYYAdqSZAu8jH6dJC4r0X20TM6oyd8AV9-AnQZ4dgKV2VUQiv7uF5QCQlcxjtM-P6Th1QNfTvm_IMW0Ramo9GpWFapWhMsokVKKluKnQfBOaNw1Mo9cz5z_9iVUwFsv3AKU7Zo3HJbfUw4cJ2xGPQZnmUfSzDGe5tBWtiYNp1cv4RsDD1mm1mdKaHlqeAVnfRuVhsRHCH7nFmX7YpkpWQs32cyrdJrB8Ukfpe7rhLRqxfNslbvNcvlBXoSWVxm5LtMhLByFEz2ykMUyVF6KftRRuI5XJXFzqfjDeOQo7bFZ12yEX1AVLU-0_0SBFvxd92QpjXZIdiWyEZpzWxutRa6ErIXndtSb7jmOYvO6PjfoZwrVYgbnvPh0itbjq0HRxFaWN-B6ts5-iTGwtBGwFzmfNSYSqL0x5IVbyC5K-obpiLnsEZOWEePPAqbczzYI-0L-9Vj9xnqaYiYqNid0YEPC9HxOHq-ICwjx14a0w0wWajJVNETtAuMiByWFDI8p3el32qciCp3V-iHyaXUP05TA=w920-h613-no)

Probably right about those rest days. Forgot to mention I had a 3/10 shoulder ache too. Pretty much all gone today except slight groin and knee pain.

Brace worked pretty well other than having to adjust it constantly and it's pretty bulky. It came off on one of my layouts which cold have been bad.
Title: Re: FP's log
Post by: adarqui on August 15, 2017, 08:24:53 pm
you find any good photos yet? if so post a few.

good stuff man but damn sounds like you needed some rest days for sure hah.

you used the brace during the tourney I imagine? felt fine, no problem?

pC!

Yeah there are a few but nothing special. i got up pretty high in the second one but the guy got the pic when I was well on my way down. Both of them are on the way down actually
(https://lh3.googleusercontent.com/8dtZI3GouW_TlC-QQCZAGaHI7iiNCwthQ599b8lHZSmSkNGeHkloNIkC6IQMz-IL1Vio65Nq-b90-ZQVYaZ1T3KumgxzjReXwa_jXxG9byVcHu5ViPim5tNvqtaCZmUowvVbNKKNJCTl8rrWY9p4N6PUf9WBrmwHUQuiXUaKX1OV7XKBCluKjbxhgpbYfGeJsYENIYW1GAehJ_DgqLyDzMvkQuyJ2JKIWghqSwZS7b6O6g69T6UvONOgoxN65AwugAYpi1C_F8-rYwJd5GLd57Lhkrh_mZLUXE_hIVTK-ExxH8NOpug56A4_NnoB71kHIM1Tjy4h1KJzjGD7XrRC-o4CN2OjIGjlkv-EqNVGWb0CIhGw4BqjIZm3pEjKeVnFAPFXi-32h-qAD9vH1mr5R979aP1gtE255SwCCwi6Vt2T5HPFO7KchyUR2e-D12IQnmxz4V3nLcix8HtiAbjdE6Crxz0ULRtFs-1Zf0TdPZrBxuWmn3Z0hzNIvlReILVbJZvTfIwIdK7d2Afctbv6LDInkOv-YDWOiCC2d0TMrW2ZjR0rZWuqcYf1fWg4qrEsVLz6oIDruP0Q77IEW4HVosEDa89jUoHodE87oma9eyBiCW468irc_xQ6eW-AYbVrOfvn9oqJpVF7dVbdEk9S06R2NdAxMlkOteouSEHMB1OIHA=w816-h613-no)
(https://lh3.googleusercontent.com/3i2x4EUtXQ07CYhOFLlt7RBgnAUu62Qg7s4koJueCqZBuoMvWH3WW0dzrEYVEnFT7akD4NZCzLlR3cD4Lcj48b6rNzOGd_lD6up8J9EraSxmYzeV0Tv-NtmtNA3usuO5SF8mrtZ791KYEBlpMU294p4XYYAdqSZAu8jH6dJC4r0X20TM6oyd8AV9-AnQZ4dgKV2VUQiv7uF5QCQlcxjtM-P6Th1QNfTvm_IMW0Ramo9GpWFapWhMsokVKKluKnQfBOaNw1Mo9cz5z_9iVUwFsv3AKU7Zo3HJbfUw4cJ2xGPQZnmUfSzDGe5tBWtiYNp1cv4RsDD1mm1mdKaHlqeAVnfRuVhsRHCH7nFmX7YpkpWQs32cyrdJrB8Ukfpe7rhLRqxfNslbvNcvlBXoSWVxm5LtMhLByFEz2ykMUyVF6KftRRuI5XJXFzqfjDeOQo7bFZ12yEX1AVLU-0_0SBFvxd92QpjXZIdiWyEZpzWxutRa6ErIXndtSb7jmOYvO6PjfoZwrVYgbnvPh0itbjq0HRxFaWN-B6ts5-iTGwtBGwFzmfNSYSqL0x5IVbyC5K-obpiLnsEZOWEePPAqbczzYI-0L-9Vj9xnqaYiYqNid0YEPC9HxOHq-ICwjx14a0w0wWajJVNETtAuMiByWFDI8p3el32qciCp3V-iHyaXUP05TA=w920-h613-no)

Probably right about those rest days. Forgot to mention I had a 3/10 shoulder ache too. Pretty much all gone today except slight groin and knee pain.

dude those photos are very sick, ESPECIALLY the second one.

 :ibjumping: :ibjumping: :ibjumping: :wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf: :o

Quote
Brace worked pretty well other than having to adjust it constantly and it's pretty bulky. It came off on one of my layouts which cold have been bad.

damn .. eek :/
Title: Re: FP's log
Post by: FP on August 17, 2017, 11:41:10 pm
Thanks adarq, really had some crazy plays though, so kinda sad that this was all that was captured. Still one more tournament for club season though..  :raging: :raging:
Pretty excited to peak but also to start a new, more organized cycle for college season

8/16

45 mins throws

8/17
BW: 188.2

20 mins throws

120 mins pickup: running pretty hard. Throws get really ugly when my hands get drenched from hyperhidrosis, going to have to either learn to throw with hands soaked or figure out some way to keep them pretty dry.

Interval leg workout:

10 mins glutivation

Half squats (90s rests, complete sets as fast as possible):
295 x 7F (dropped the bar on low metal pins, god fucking damn it was so loud)
275 4x10
295 x12

KB swings (90s rests):
80lbs 3x15, 1x17, 1x20

Sled Pushes (60s rests):
Max resistance x 45Y x5

20 mins rolling+stretches
pretty fried, couldnt even do a cooldown jog

Title: Re: FP's log
Post by: FP on August 18, 2017, 11:59:53 pm
8/18

400's (2 mins between reps, 12 mins between sets)

half mile jog
dynamic stretches
set 1: 1:21, 1:18, 1:14, 1:13
set 2: 1:14, 1:18, 1:23, 1:24 (dammit what a dropoff. Still decent progress though)
Title: Re: FP's log
Post by: adarqui on August 19, 2017, 01:10:47 am
8/18

400's (2 mins between reps, 12 mins between sets)

half mile jog
dynamic stretches
set 1: 1:21, 1:18, 1:14, 1:13
set 2: 1:14, 1:18, 1:23, 1:24 (dammit what a dropoff. Still decent progress though)

great stuff! and ya drop off city lmfao!!

i remember that's way better overall than the last time you did it.
Title: Re: FP's log
Post by: FP on August 20, 2017, 09:03:44 pm
8/19
BW: 185.5 (-2lbs from 8/10)

20 mins SPP intervals: 5 x 2mins change of direction, accelerations, shuffles, jogging, followed by 2 mins break
2 hour pickup: hucks looking pretty nasty especially flick, still having the disk slip sometimes

8/20
60 mins disc golf
200 throws (~75 mins): no wind. full range hucks look gorgeous but having some difficulty with shorter hucks. 60Y step out flick, 65Y step forward flick, 70Y step out backhand, 80Y pull

Knee and back both very cranky, need a few days off at least
Title: Re: FP's log
Post by: LBSS on August 21, 2017, 02:00:11 am

120 mins pickup: running pretty hard. Throws get really ugly when my hands get drenched from hyperhidrosis, going to have to either learn to throw with hands soaked or figure out some way to keep them pretty dry.


(https://images-na.ssl-images-amazon.com/images/I/41RS7ImRhTL.jpg)

plus

(https://www.tennisplaza.com/prodimages/alt_images/medium/net17010md-2.jpg)

been meaning to get wrist bands for ages.

or there's always the buzz bullets approach of wearing WR gloves on both hands.
Title: Re: FP's log
Post by: FP on August 21, 2017, 09:53:13 am

120 mins pickup: running pretty hard. Throws get really ugly when my hands get drenched from hyperhidrosis, going to have to either learn to throw with hands soaked or figure out some way to keep them pretty dry.


(https://images-na.ssl-images-amazon.com/images/I/41RS7ImRhTL.jpg)

plus

(https://www.tennisplaza.com/prodimages/alt_images/medium/net17010md-2.jpg)

been meaning to get wrist bands for ages.

or there's always the buzz bullets approach of wearing WR gloves on both hands.

Well I've got frisbee gloves for one, always keep a towel around, but might need to bring a few to tourneys and stuff cause it's completely drenched by the end.

Don't own a sweat wrist band but sometimes wrap a headband around my wrist.

I've also tried antiperspirant, gamer grip and baking soda. It's never enough. The slip ups are still present even with all that stuff. But not present during throwing practice when I'm not sweaty so I don't think it's my technique.
Title: Re: FP's log
Post by: LBSS on August 21, 2017, 10:08:24 am
ah, you've done more homework than i'd assumed. only other solution i can think of is to practice throwing with slippery hands/disc. or start wearing a towel in your waistband, football style.
Title: Re: FP's log
Post by: FP on August 23, 2017, 12:10:56 am
8/21

2 hour creek walk

8/22

30 mins throwing

High velocity peaking gym session - So this requires a little explanation. This is the last block of triphasic training: strength (2-4 months), power (1-2 months), peaking (2-3 weeks). Due to not the best planning, time constraint, injuries and vacations I've pretty much been forced to skip the power block and the strength block was incomplete.

Here's how the peaking block works:
-try to complete as many reps as possible of an exercise in a given time period (10-20s)
-use exercises close to sport movements, use weight 25-55% of max
-pull into the eccentric as fast as possible, keep isometric as short as possible, explode out of it concentrically as fast as possible (pretty much dive-bomb every rep, maximizing stretch reflex). Moving the weight as fast as possible is a priority.

The main idea behind it is to be able to override body's protective mechanism which only allows a fraction of your fibers to fire as well as maximizing stretch reflex efficiency.

Half squat (AMRAP/15seconds)
205 8x12-16

BSS (Vertical shin, AMRAP/15seconds)
R:30's 5x10-12
L:25's 5x10-12

Bent over cable knee drives (supported, AMRAP/15seconds)
27.5 3x11-15 x ea. leg (weight too high, slowing down)

Alternating Lunges (AMRAP/15seconds):
115 6x8-10

Weird sprint treadmill thing (https://www.roguefitness.com/trueform-runner?prod_id=16265&gclid=CjwKCAjwrO_MBRBxEiwAYJnDLHSOmxipHZHTYEqMdrQVCv7CfVOmda1lQC8m_ue6CoGm4bzvi2sv2RoCS28QAvD_BwE): 4x3 intervals of 6-10 steps focusing on fastest possible turnover

Stretches x 15 mins

Actually feeling kind of beat. Back and knee still janky. Back in particular is concerning, I think I might have a bulging disc. Luckily this sort of workout doesn't stress either one too much except those cable knee drives.
Title: Re: FP's log
Post by: FP on August 24, 2017, 03:15:15 pm
8/23
aches: Actually pretty damn sore (glutes, high hams), which is insane from doing only 50% weight lifts. Guess the volume was pretty high+RFD

Practice x 1.5 hours, playing 5v5 the entire time. 6x 30Y-30Y shuttles at the end with 30s breaks

8/24
still really sore
1 hr movement work

TL;DR here's my plan for the next 2 weeks, point out stuff that's bad
Things I'm worried about:
-Too high vol+intensity too close to competition - conservative approach safer.. but better?
-Too many things I'm trying to peak: sport specific anaerobic endurance (most important), 40-60Y speed, shuttles, jumps
-INJURY.. knee is better after keeping it light last 3 days but who knows how it will feel tomorrow. Lots of grey area

Detailed:

8/24 Thurs (High Intensity):
-PM: DLRVJ's, Gym Peaking @ 35-40% weight+plyos
-AM: 10Y-20Y ME shuttles x15 (conditioning)

8/25 Fri (mid):
-starts, 40Y sprint conditioning

8/26 Sat:
-OFF, footwork x 45 mins

8/27 Sun (high):
-AM: ME shuttles focused on technique (full recovery)
-PM: top speed drills, 60Y ME sprints (conditioning)

8/28 Mon (mid):
-AM: SLRVJ's
-2PM: Practice x 2 hours-ish

8/29 Tues:
-OFF: choose between throws, agility, top speed mechanics?

8/30 Wed (high):
AM: gym peaking @ 25% weight
PM: starts, 40Y repeats (conditioning)

8/31 Thur (mid):
-DLRVJ's, 10Y-20Y ME shuttles x15 (conditioning)

9/1 Fri:
-OFF: Agility, throws blah

9/2 Sat (mid):
-Gym Peaking @ 50%+plyos

9/3 Sun (mid):
PM1: Practice x2 hours
PM2: starts, 40Y ME (full recovery)

9/4 Mon
-OFF

9/5 Tues (high)
-Gym peaking @ 35%
-Possibly a practice? x 2 hrs

9/6 Wed (mid)
-starts, top speed drills, 60Y sprints ME (full recovery)

9/7 Thurs
-OFF

9/8 Fri
-OFF
Title: Re: FP's log
Post by: adarqui on August 24, 2017, 05:55:17 pm
8/23
aches: Actually pretty damn sore (glutes, high hams), which is insane from doing only 50% weight lifts. Guess the volume was pretty high+RFD

hah damn. i would expect some serious soreness due to the change in velocity & the high volume.

hope you don't get crazy sore.


Quote
Practice x 1.5 hours, playing 5v5 the entire time. 6x 30Y-30Y shuttles at the end with 30s breaks

8/24
still really sore
1 hr movement work

TL;DR here's my plan for the next 2 weeks, point out stuff that's bad
Things I'm worried about:
-Too high vol+intensity too close to competition - conservative approach safer.. but better?
-Too many things I'm trying to peak: sport specific anaerobic endurance (most important), 40-60Y speed, shuttles, jumps
-INJURY.. knee is better after keeping it light last 3 days but who knows how it will feel tomorrow. Lots of grey area

Detailed:

8/24 Thurs (High Intensity):
-PM: DLRVJ's, Gym Peaking @ 35-40% weight+plyos
-AM: 10Y-20Y ME shuttles x15 (conditioning)

8/25 Fri (mid):
-starts, 40Y sprint conditioning

8/26 Sat:
-OFF, footwork x 45 mins

8/27 Sun (high):
-AM: ME shuttles focused on technique (full recovery)
-PM: top speed drills, 60Y ME sprints (conditioning)

8/28 Mon (mid):
-AM: SLRVJ's
-2PM: Practice x 2 hours-ish

8/29 Tues:
-OFF: choose between throws, agility, top speed mechanics?

i'd go with throws .. top speed mechanics at this point isn't going to be more beneficial than getting more throws in IMHO.

Quote
8/30 Wed (high):
AM: gym peaking @ 25% weight
PM: starts, 40Y repeats (conditioning)

8/31 Thur (mid):
-DLRVJ's, 10Y-20Y ME shuttles x15 (conditioning)

9/1 Fri:
-OFF: Agility, throws blah

9/2 Sat (mid):
-Gym Peaking @ 50%+plyos

9/3 Sun (mid):
PM1: Practice x2 hours
PM2: starts, 40Y ME (full recovery)

9/4 Mon
-OFF

9/5 Tues (high)
-Gym peaking @ 35%
-Possibly a practice? x 2 hrs

you don't have gym peaking + practice combined earlier in your plan, so i'd be careful here. you could be really wrecked (sore/achy) by combining both of those.

again I favor practice over the gym peaking stuff if one has to choose between them.

Quote
9/6 Wed (mid)
-starts, top speed drills, 60Y sprints ME (full recovery)

ME 60's are ok, but, i'd hit a very low volume of them at true ME & just fill in the rest as sME (submax-ME) and staying very relaxed.

If you do too much volume of 60 ME's you might have more of a ~3 day recovery window instead of two .. you just want to dig yourself a little hole that you recover from on thur/fri and are absolutely beastmode/supercompensated (from that session and the accumulated effect of all of the previous work) for the weekend. So just avoid digging too big of a hole on Wed.

For me that'd be like ~3 60's ME at most, preceded by & followed by high intensity sME (sub-ME) relaxed sprints. If you're thinking about doing like 10 ME or so, something that high in volume, could create more fatigue than you want.

Quote
9/7 Thurs
-OFF

9/8 Fri
-OFF

on those 2 days off maybe just do some light warmups to get the blood flowing .. and just stay really relaxed.

after all of that work plus those two days off, you should feel really good sat/sun.

dno just some thoughts at first glance.

good stuff man.
Title: Re: FP's log
Post by: FP on August 25, 2017, 10:52:00 pm

hah damn. i would expect some serious soreness due to the change in velocity & the high volume.

hope you don't get crazy sore.


you don't have gym peaking + practice combined earlier in your plan, so i'd be careful here. you could be really wrecked (sore/achy) by combining both of those.

again I favor practice over the gym peaking stuff if one has to choose between them.

ME 60's are ok, but, i'd hit a very low volume of them at true ME & just fill in the rest as sME (submax-ME) and staying very relaxed.

If you do too much volume of 60 ME's you might have more of a ~3 day recovery window instead of two .. you just want to dig yourself a little hole that you recover from on thur/fri and are absolutely beastmode/supercompensated (from that session and the accumulated effect of all of the previous work) for the weekend. So just avoid digging too big of a hole on Wed.

For me that'd be like ~3 60's ME at most, preceded by & followed by high intensity sME (sub-ME) relaxed sprints. If you're thinking about doing like 10 ME or so, something that high in volume, could create more fatigue than you want.

on those 2 days off maybe just do some light warmups to get the blood flowing .. and just stay really relaxed.

after all of that work plus those two days off, you should feel really good sat/sun.

dno just some thoughts at first glance.

good stuff man.

Thanks for the feedback, as usual. I was just so surprised at the soreness (still hanging around today, 72 hours later) cause I was taking what I thought were full recoveries. But because it's 50% weight those are really short recoveries. I think I'm just gonna cut the volume for gym peaking, these sessions are supposed to be lower intensity anyway.

Good looking out on the ME's, might flip that to a little earlier and put something less intense 3 days before. I do need the 60's as more top speed stuff though, not sure the 40's will cut it. I'll probably favor the footwork drills on off days > throws+top speed mechanics because from the last movement session I believe my footwork needs A LOT of work but is very fixable with good body awareness/control.
Title: Re: FP's log
Post by: FP on August 25, 2017, 11:07:02 pm
Gonna re-log my last 3 training days here to avoid confusion:

8/23
PM: 1.5 hour practice, 30Y-30Y shuttles at the end

8/24
OFF DAY

AM: 1 hr movement work, mostly agility ladder (icky shuffle+crossover, backwards variations, trying to transition from one to the other, accelaration out the side at random points in the drill: got some very good notes on what I need to work on)

PM: 40 min jog, pretty light

8/25

AM: 35% weight gym peaking

half mile jog in 3:20, glutivation

Half Squats w/ monster band (AMRAP/ 18s):
155 5x19-21

Depth Jumps off 26" (30s between reps, 5 mins between sets):
x 3, 3, 3, 5 (maybe 28" max? I've gone higher off 26 box)

BSS, vertical shin (AMRAP/ 18s):
17.5's 3x19-21 /side

Alternating Lunges (AMRAP/ 18s):
45's, 3 sets (didn't count reps, was going for distance)

SLRVJ's x tweaked injured knee. Called it, skipping a few exercises


PM: 5-10-20 shuttles
x~10, technique focus, working up to ME (full recovery)
x5, submax 30s rests (conditioning)
really demotivated, skipped my second conditioning set when I fucked up the mechanics several times on the first rep

Title: Re: FP's log
Post by: FP on August 26, 2017, 08:57:38 pm
8/26

PM1: starts, 40Y sprints ME, 40Y conditioning

warmup
starts x 5, 5 alternating lead legs
40Y sprints x10 (full recovery: technique work)
40Y sprints x5,5,6 (jog back recovery, 90-95% intensity - actually not that tired despite pretty intense runs, might cut rest intervals and make this a more frequent thing)

PM2: throws, DLRVJ

casual throwing with non-frisbee friend x 1 hr (more talking than throwing)
20 mins hucks at goal
basketball shooting x 100
DLRVJ dunk attempts x~25: consistent dunks off "1-step" DLRVJ, trying and failing to get a full cockback tomahawk off 3-4 steps - putting me at 34"ish? pretty average for me
Title: Re: FP's log
Post by: adarqui on August 27, 2017, 07:14:56 pm
8/26

PM1: starts, 40Y sprints ME, 40Y conditioning

warmup
starts x 5, 5 alternating lead legs
40Y sprints x10 (full recovery: technique work)
40Y sprints x5,5,6 (jog back recovery, 90-95% intensity - actually not that tired despite pretty intense runs, might cut rest intervals and make this a more frequent thing)

nice @ those 40's with jog back recovery! did they fall off much? or didn't time them?

imho, with something like that, go hard but also stay relaxed .. really focusing on not tightening up. sounds like you were probably doing that.

Quote
PM2: throws, DLRVJ

casual throwing with non-frisbee friend x 1 hr (more talking than throwing)
20 mins hucks at goal
basketball shooting x 100
DLRVJ dunk attempts x~25: consistent dunks off "1-step" DLRVJ, trying and failing to get a full cockback tomahawk off 3-4 steps - putting me at 34"ish? pretty average for me

damn nice. 1-step dlrvj dunks are pretty dope.. especially if you can tomahawk it.  :ibjumping:
Title: Re: FP's log
Post by: FP on August 28, 2017, 04:24:15 pm
8/26

PM1: starts, 40Y sprints ME, 40Y conditioning

warmup
starts x 5, 5 alternating lead legs
40Y sprints x10 (full recovery: technique work)
40Y sprints x5,5,6 (jog back recovery, 90-95% intensity - actually not that tired despite pretty intense runs, might cut rest intervals and make this a more frequent thing)

nice @ those 40's with jog back recovery! did they fall off much? or didn't time them?

imho, with something like that, go hard but also stay relaxed .. really focusing on not tightening up. sounds like you were probably doing that.

Quote
PM2: throws, DLRVJ

casual throwing with non-frisbee friend x 1 hr (more talking than throwing)
20 mins hucks at goal
basketball shooting x 100
DLRVJ dunk attempts x~25: consistent dunks off "1-step" DLRVJ, trying and failing to get a full cockback tomahawk off 3-4 steps - putting me at 34"ish? pretty average for me

damn nice. 1-step dlrvj dunks are pretty dope.. especially if you can tomahawk it.  :ibjumping:

Honestly it felt like they didn't fall off at all. T0ddday advice a while ago was to not time them so as not to interfere with mechanics.

"Stay relaxed".. That's a good cue, not sure if I tighten up when I run, I'll try to be on the lookout for that next time. I definitely try to micromanage my strides when I go into more upright/top speed form, because if I don't I tend to drag my feet and not cycle efficiently.

I did get a few tomahawks but not with the full elbow flexion like I wanted.
Title: Re: FP's log
Post by: adarqui on August 28, 2017, 05:50:29 pm
8/26

PM1: starts, 40Y sprints ME, 40Y conditioning

warmup
starts x 5, 5 alternating lead legs
40Y sprints x10 (full recovery: technique work)
40Y sprints x5,5,6 (jog back recovery, 90-95% intensity - actually not that tired despite pretty intense runs, might cut rest intervals and make this a more frequent thing)

nice @ those 40's with jog back recovery! did they fall off much? or didn't time them?

imho, with something like that, go hard but also stay relaxed .. really focusing on not tightening up. sounds like you were probably doing that.

Quote
PM2: throws, DLRVJ

casual throwing with non-frisbee friend x 1 hr (more talking than throwing)
20 mins hucks at goal
basketball shooting x 100
DLRVJ dunk attempts x~25: consistent dunks off "1-step" DLRVJ, trying and failing to get a full cockback tomahawk off 3-4 steps - putting me at 34"ish? pretty average for me

damn nice. 1-step dlrvj dunks are pretty dope.. especially if you can tomahawk it.  :ibjumping:

Honestly it felt like they didn't fall off at all. T0ddday advice a while ago was to not time them so as not to interfere with mechanics.

"Stay relaxed".. That's a good cue, not sure if I tighten up when I run, I'll try to be on the lookout for that next time. I definitely try to micromanage my strides when I go into more upright/top speed form, because if I don't I tend to drag my feet and not cycle efficiently.

ya i love t0ddday's advice on that. there's such a huge mental side to things, just seeing your times dropping or just having one bad time out of nowhere and you can tighten up/become way more fatigued.

as for me, if only i could stop using my lap key on my watch. I'm becoming more relaxed using my watch now though, finally getting used to looking at the pace and not having it effect me as much mentally.

Quote
I did get a few tomahawks but not with the full elbow flexion like I wanted.

damn nice
Title: Re: FP's log
Post by: FP on August 28, 2017, 11:03:02 pm
8/27
BW:187.2 kind of falling off on my cut cause I know I'm losing muscle mass cause I'm not lifting a lot

PM1: 2 hour practice

PM2: Gym peaking +some maintenance

Half squat (AMRAP/ 25s)
115 5x36-39

Full squat

18" Depth jumps:
2x5 (height pretty awful)

BSS/ vertical shin (AMRAP/ 25s)
Right leg: knee
L BW: x ~30

Lunges
Bounds


Bench: 175 2x5, 185x5F (help from spotter on last rep)

8/28
first day of school
spent 5 hrs writing up workout programs for some friends
Title: Re: FP's log
Post by: FP on August 29, 2017, 08:57:08 pm
8/29:

raining all day, squeezed in this session before class

Hang Power Clean:
185x5
205x3,3
215x1 ugh
205x3

15lb med ball throws:
6,6,3 distance  :personal-record:

DB lunges (AMRAP /18s):
60's 4 sets of ???

Stiff leg alt. bounds:
30Y x 3,4

Alt. Bounds:
30Y x5,5


New favorite glutivation movement, upright hip thrust and SL version:
(https://www.freelapusa.com/wp-content/uploads/2014/11/Glute-Exercise-2.jpg)
Title: Re: FP's log
Post by: FP on August 30, 2017, 10:16:03 pm
8/30
so my knee's still a little off for dynamic work so I decided to just do a hard maintenance session today cause I haven't done one in a few weeks. Tried to keep HR up with smaller breaks for most stuff

Squat:
315 x5
335 x3,3,3,4

DB 20" step ups:
R: 65's 3x8 w/ knee drive
L: 65's 3x8

BSS (90s rests):
65's 3x8 (did 3 sets with one leg, then with the other: not alternating=shorter rests)

DB OHP (60s rests):
40's 3x8

Upright cable knee drives (unsupported):
27.5 3x10 (ea. leg)

Grip fucking DEAD, even though it's only 65's lots of volume with shorter rests.


Title: Re: FP's log
Post by: FP on September 01, 2017, 11:29:56 pm
First week of school has been pretty vicious. I'm also going to try to keep my part-time job for the time being. But I planned the weekend out and I have 15 FUCKEN hours of homework. I have practice Sunday and because it's a 45 minute drive that's half my day right there. I was expecting the first week to be easy cruising but apparently not.

So pretty much my motivation is drained and it will take me a little while to get used to this new regime. I see what most of you guys have to deal with working 9-5+whatever life stuff tho, lol. Hopefully my willpower will adapt as the semester goes along.

GOOD NEWS is my team's great performance at the last tournament earned our area an extra bid to regionals (6 teams from the MD/VA area will advance to the next level instead of 5). We were aiming to cinch the #5 spot but this makes it a whole lot easier.  :)

8/31
Nothing

9/1
starts x 8,8
40Y x 5
just super demotivated
Title: Re: FP's log
Post by: adarqui on September 02, 2017, 09:09:30 am
First week of school has been pretty vicious. I'm also going to try to keep my part-time job for the time being. But I planned the weekend out and I have 15 FUCKEN hours of homework. I have practice Sunday and because it's a 45 minute drive that's half my day right there. I was expecting the first week to be easy cruising but apparently not.

eek.

getting in some training between all of that homework can be good though, give your mind a break and just go hit teh iron or get some sprints in etc..



Quote
So pretty much my motivation is drained and it will take me a little while to get used to this new regime. I see what most of you guys have to deal with working 9-5+whatever life stuff tho, lol. Hopefully my willpower will adapt as the semester goes along.

ya 9-5's can be very draining .. i can't recall ever being able to train properly when putting in full time (40+) hours per week. that's something I need to address eventually, or just keep working part time (preferred option).



Quote
GOOD NEWS is my team's great performance at the last tournament earned our area an extra bid to regionals (6 teams from the MD/VA area will advance to the next level instead of 5). We were aiming to cinch the #5 spot but this makes it a whole lot easier.  :)

nice!!!



Quote
8/31
Nothing

9/1
starts x 8,8
40Y x 5
just super demotivated

you're going to get motivated again, no doubt .. so just try and minimize the damage as much as possible from this life-overload - easier said than done. But getting in some brief hard training sessions can be good on your brain amidst all of the homework/studying etc, to break things up. you have that important tournament coming up soon too right? don't overdo it, but also stay focused!!

peace!
Title: Re: FP's log
Post by: FP on September 05, 2017, 10:22:28 am
9/3
2.5 hrs practice - no bounce at all but throws looked super slick, made lots of hard catches. Just need to make a few last adjustments to my defense.
30 mins positioning/jumping for disc game

9/5

AM: jumps

1-step RSLRVJ x10 30"-30.5" max  :personal-record: by about 2 inches
2-step RSLRVJ x10 32"-32.5" max  :personal-record:
3-step RSLRVJ x15 32.5"-33" max, I got the PR on the 2nd jump and then after 5 more jumps I couldn't hit above 31"

http://www.youtube.com/watch?v=TYdlrkDJ1z8

http://www.youtube.com/watch?v=ivyB1VhJUgc
the second jump is the PR one

PM1: jumps
1-step RL-DLRVJ x10 max 33"ish
2-step RL-DLRVJ x5 max around 31"???? dafuq
full runup RL-DLRVJ's x15 max 35"ish

PM2: pickup cancelled, gym
Hang Power cleans:
185x5
205x3,2 (grip)
185 from blocks x 5
205 from blocks x 3,3

squat
lunges
buggy knee, switched from RFD to maintenance

BP: 175 3x5

Pullups: 3x7

Skater hop+stick (various distances, stopping when I lose balance):
12, 8, 16, 9, 12, 11, 4, 1

Med ball throws
15lbs x 5,5,3

Title: Re: FP's log
Post by: adarqui on September 05, 2017, 02:51:40 pm
great stuff man! that 1-step PR seems like a solid power/explosive strength improvement.

weird af about the 2-step RL-DLRVJ lmfao.
Title: Re: FP's log
Post by: FP on September 05, 2017, 11:34:30 pm
Yeah the 1-step is probably the most improved athletic quality I've seen after this summer training. A lot of my training focuses were movements that were pretty similar to it: 1-legged: lunges, sl-rdl, BSS, cable ham hyper, 2-legged power: Hang power clean, DJ's, med ball throws, 2-legged strength: sumo DL.

Now I just need to get my movement efficiency and horizontal plyos/force absorption up to scratch and hopefully all those gains will translate into more steps/faster approaches.


9/5

AM: Jumps

1-step L-SLRVJ x5 max 27-27.5" around PR level
2,3,4 step L-SLRVJ x7, nothing good
runup L-SLRVJ x10 max 30.5-31" right around PR level, hard dropoff after 5 jumps

PM: Sprints, top speed focus

easy half mile in 3:40
static quads+psoas, bunch of leg swings
40Y x2
70-90Y x8 (full recovery)

Few things to note:
Jumps:
-yesterday I did a few L-SLRVJ's and the first few were barely rim touches which is 23". Because I haven't been lifting a lot I've also been stretching a lot less. My left quad+psoas are SO TIGHT, glute shut off and groin pain came back after yesterdays jumps. Definitely need more stretching.
-full runup better than 2-4 step jump??? This is true for DLRVJ as well. Either my movement efficiency has really dropped off or maybe it's the flexibility? Or something else?
-hard dropoff = rests too short

Sprints:
-Really got the top speed cycling technique down the last 3 reps. The reps before that I was just driving my knee forward during top speed but when i started cueing myself to cycle I felt so much faster. Only problem is I feel like I'm landing with my foot plantar flexed.
-Speedwise I was pretty average but just changing the technique a little made me so much faster.
-Oh yeah the accelerations are weak as shit. I think it's more of a mental thing trying to preserve my knee.

Knee has been pretty consistently swollen after almost every session, especially pickups/practices. This is pretty bad news but hopefully taking thurs/fri off and careful diet+anti-inflammatories leading up to+during tourney and It won't be too bad. I'm not as worried about injury, moreso playing scared for my knee


Title: Re: FP's log
Post by: FP on September 08, 2017, 07:40:15 pm
9/7

2 hrs pickup - dewy weather, grip started slipping up on forehands halfway through, towel soaked. Otherwise it was looking pretty good. As long as I give my cutter adequate respect, put in maximum effort and don't try to play suboptimal, cocky, 'I'm better than you' defense I should be able to shut almost anybody down

9/8

45 mins throws - soaking my hand+the disc in water and throwing flick hucks. Some grip adjustments and they look clean, although not quite the same distance as my regular hucks. Bringing a stack of towels this weekend, hopefully my hands will stay dry.

Knee is kind of swollen still which is not good but ill deal with it.
Title: Re: FP's log
Post by: fast does lie on September 09, 2017, 01:09:01 am
9/7

2 hrs pickup - dewy weather, grip started slipping up on forehands halfway through, towel soaked. Otherwise it was looking pretty good. As long as I give my cutter adequate respect, put in maximum effort and don't try to play suboptimal, cocky, 'I'm better than you' defense I should be able to shut almost anybody down

9/8

45 mins throws - soaking my hand+the disc in water and throwing flick hucks. Some grip adjustments and they look clean, although not quite the same distance as my regular hucks. Bringing a stack of towels this weekend, hopefully my hands will stay dry.

Knee is kind of swollen still which is not good but ill deal with it.

The game nowadays is filled with degenerate animals that hoot and yell when someone actually tries to play good defense on a good offensive player and either slips/falls/or get out of balance.... in my mind i'm thinking "big fuckin deal who cares, it happens"

It deters kids from playing good defense which is like a past time now. Good defensive players get almost no recognition but they play almost half the part when it comes to winning, sad.
Title: Re: FP's log
Post by: FP on September 10, 2017, 07:54:20 pm
9/7

2 hrs pickup - dewy weather, grip started slipping up on forehands halfway through, towel soaked. Otherwise it was looking pretty good. As long as I give my cutter adequate respect, put in maximum effort and don't try to play suboptimal, cocky, 'I'm better than you' defense I should be able to shut almost anybody down

9/8

45 mins throws - soaking my hand+the disc in water and throwing flick hucks. Some grip adjustments and they look clean, although not quite the same distance as my regular hucks. Bringing a stack of towels this weekend, hopefully my hands will stay dry.

Knee is kind of swollen still which is not good but ill deal with it.

The game nowadays is filled with degenerate animals that hoot and yell when someone actually tries to play good defense on a good offensive player and either slips/falls/or get out of balance.... in my mind i'm thinking "big fuckin deal who cares, it happens"

It deters kids from playing good defense which is like a past time now. Good defensive players get almost no recognition but they play almost half the part when it comes to winning, sad.

I kinda know what you mean. When you're tall and have not the greatest balance or quickness you're going to get your ankles broken at some point (usually by some short malnourished looking kid) and it always generates a lot of hype.. but it's like, why? When I get up over a short person there's no hype because I'm tall and he's short which are the way we were born but when someones quick vs someone not it suddenly becomes skill-based? whatever.
Title: Re: FP's log
Post by: FP on September 10, 2017, 08:17:30 pm
Tourney went good. We held seed, earning a regionals bid. Lost to the team seeded ahead of us 9 to 11. I got around 10 D's over 6 games, playing all D-line.

Good
-Endurance! Despite playing all D-line was not gassed ever
-Man Defense - hard changes of direction felt better than usual, shutdown defense most of the game even against great players
-Deep cutting - caught a lot of deep shots, much more than last tourney

Average
-acceleration
-athleticism - very few opportunities for skies or layouts
-throws - playing it pretty safe but still managed to throw it into a couple poaches and turfed a few

Bad
-top speed - it just wasn't there. suspect my swollen af knee had something to do with it.
-couple of embarassing misplays where I lost my concentration and got beat
-went for a last minute glove brand switch which changed my throwing mechanics, especially on hucks

Knee extremely swollen, only goes to about 135 degrees, and can't do full extension. Worst swelling since initial injury despite taking 2/day ibuprofens

Going to take a week of ONLY UPPER BODY/CORE/stretching maybe joggin if i can find time. Focus hard on posture which I strongly suspect is correlated with some of my balance and core stability issues.

How do I improve my awareness/vigilance? Biggest takeaway from this tourney = I need to be very aware and much better at reading the field.
Title: Re: FP's log
Post by: adarqui on September 11, 2017, 10:23:18 pm
Tourney went good. We held seed, earning a regionals bid. Lost to the team seeded ahead of us 9 to 11. I got around 10 D's over 6 games, playing all D-line.

Good
-Endurance! Despite playing all D-line was not gassed ever
-Man Defense - hard changes of direction felt better than usual, shutdown defense most of the game even against great players
-Deep cutting - caught a lot of deep shots, much more than last tourney

Average
-acceleration
-athleticism - very few opportunities for skies or layouts
-throws - playing it pretty safe but still managed to throw it into a couple poaches and turfed a few

Bad
-top speed - it just wasn't there. suspect my swollen af knee had something to do with it.
-couple of embarassing misplays where I lost my concentration and got beat
-went for a last minute glove brand switch which changed my throwing mechanics, especially on hucks

Knee extremely swollen, only goes to about 135 degrees, and can't do full extension. Worst swelling since initial injury despite taking 2/day ibuprofens

Going to take a week of ONLY UPPER BODY/CORE/stretching maybe joggin if i can find time. Focus hard on posture which I strongly suspect is correlated with some of my balance and core stability issues.

most of that is pretty good news from the tourney but damn man, that knee is constantly inflamed & it really sucks to hear that it's the worst swelling since the injury.

Quote
How do I improve my awareness/vigilance? Biggest takeaway from this tourney = I need to be very aware and much better at reading the field.

not sure enough about that to comment, but what kind of ideas do you have?

we devised some drills for that, for this quarterback i used to train .. we did a bunch of them, but they need a partner etc.. also not really sure how effective they actually are, and whether or not they apply to what you're talking about:

https://www.youtube.com/watch?v=3rmYlKmmBVM

https://www.youtube.com/watch?v=gO2dnqtT6zo

in a nutshell, these were awareness drills which also targeted other components like force absorption / COD etc..

maybe that gives some ideas? dno!

peace!!
Title: Re: FP's log
Post by: LBSS on September 12, 2017, 12:12:29 am
future michigan and now lions QB jake rudock. adarq knew him back when!
Title: Re: FP's log
Post by: fast does lie on September 12, 2017, 09:28:42 am
9/7

2 hrs pickup - dewy weather, grip started slipping up on forehands halfway through, towel soaked. Otherwise it was looking pretty good. As long as I give my cutter adequate respect, put in maximum effort and don't try to play suboptimal, cocky, 'I'm better than you' defense I should be able to shut almost anybody down

9/8

45 mins throws - soaking my hand+the disc in water and throwing flick hucks. Some grip adjustments and they look clean, although not quite the same distance as my regular hucks. Bringing a stack of towels this weekend, hopefully my hands will stay dry.

Knee is kind of swollen still which is not good but ill deal with it.

The game nowadays is filled with degenerate animals that hoot and yell when someone actually tries to play good defense on a good offensive player and either slips/falls/or get out of balance.... in my mind i'm thinking "big fuckin deal who cares, it happens"

It deters kids from playing good defense which is like a past time now. Good defensive players get almost no recognition but they play almost half the part when it comes to winning, sad.

I kinda know what you mean. When you're tall and have not the greatest balance or quickness you're going to get your ankles broken at some point (usually by some short malnourished looking kid) and it always generates a lot of hype.. but it's like, why? When I get up over a short person there's no hype because I'm tall and he's short which are the way we were born but when someones quick vs someone not it suddenly becomes skill-based? whatever.

Who negged me? how can you neg such an honest and true post.

FP yeah and that hype creates a lackadaisical defensive culture. So players would rather not play defense and let the guy go by which doesn't generate much hype than to play defense and stop the guy most of the time and some of the time look "foolish".
Title: Re: FP's log
Post by: vag on September 12, 2017, 10:23:16 am
Who negged me? how can you neg such an honest and true post.

I did.
You called people 'degenerate animals' just because they like to celebrate a good ankle breaker and you don't.
For fuck's sake!!!
Title: Re: FP's log
Post by: fast does lie on September 12, 2017, 04:23:42 pm
Who negged me? how can you neg such an honest and true post.

I did.
You called people 'degenerate animals' just because they like to celebrate a good ankle breaker and you don't.
For fuck's sake!!!

The phrase I used was degrading/disrespectful, but my point was very profound and had lots of truth to it.

Which is better, to fatigue and stop a good offensive player most of the time and some times get crossed up and fall down, or to play mediocre defense just to save face?

Title: Re: FP's log
Post by: vag on September 13, 2017, 05:08:34 am
Nothing to disagree there man, I didn't disagree in the first place either, i despise this yelling cult myself too. The neg was for the phrase.
Title: Re: FP's log
Post by: adarqui on September 13, 2017, 12:50:46 pm
future michigan and now lions QB jake rudock. adarq knew him back when!

lool. haven't spoken to him since the day I finally quit MSC, got convinced to stay, then got fired, all in one day! :trollface:

ya he was serious: intelligent, dedicated, and talented. not surprised to see him make it into the league. he'll probably do something once he gets a real shot in the regular season, always seemed like an "NFL QB" type to me when he was in college etc. who knows though, NFL is incredibly competitive, amazing athletes.

pc!!
Title: Re: FP's log
Post by: FP on September 15, 2017, 12:00:25 am
adarq those are great for reaction defense but i was thinking more field vision and being aware of more things going on. When I play shutdown defense I am completely tunneled on covering my guy. However when I am mismatched or playing zone, I can play more loose and look around periodically to see how my teammates are doing and people's positioning. If I am really aware and prepared, seeing a lot of the field, I will be able to generate poach D's much more. I need to keep tabs on EVERYBODIES habits (biggest thing I need to work on), and recognize when I am in position to poach.

Tourney this weekend robbed me of my homework time so I had to work extra hard to catch up. This week definitely felt a lot easier despite being just as much work but I had shit time for workouts.

Knee swelling back down to moderate, however I do have some pain rotating my ankle out. Scheduled checkup with da doc tomorrow so we'll see what he says. Will schedule follow-up MRI and decide on getting surgery or not.

9/14
2 hrs practice
I didn't bring cleats so I just threw most of the time and took it easy during pickup. Early practices are kinda meh cause it's just meeting/teaching rookies
Title: Re: FP's log
Post by: LBSS on September 15, 2017, 01:17:44 am
film study like this guy did can help: https://dash.harvard.edu/bitstream/handle/1/14398550/ZHANG-SENIORTHESIS-2015.pdf?sequence=1

football is all about film study, both to study an opposing team's tendencies and to learn concepts. ultimate should be no different. watch some MLU or AUDL games very closely, for example by following around players who are similar to you but better (tall, not handlers) and noting where they are and what they do throughout each point they play. where are they looking? when on D, if they're in man, and they probably are, who are they marking, where are they relative to their guy, and when do they leave their guy if ever?

i've been out of the game for a while and was never elite, so my awareness of who's on top now is limited. but you should be aware of or be able to find out quickly who's a tall D-line cutter on DC Current or DC Breeze, and MLU and AUDL actually do a pretty okay job filming their games. limited camera angles but that's actually good because there's usually a pretty wide view.

the comparable-but-better player who comes right to mind is will neff, who i played with a little bit in college (the one year he and i overlapped at michigan, but i played B* so we were only on the field together for a fall tournament and in practices). not sure how much good footage there is online of ironside but it's worth looking. he's a beast.

*if i had my life to do over again, one of the things i'd change is getting way more disciplined about ultimate way earlier. another is breaking things off with my freshman year of college gf way earlier than i did. god that was a bad relationship. what were we talking about again? oh right. i'll never be more than, well, a fast and explosive donkey, but i have the raw tools to be a good handler and serviceable cutter. athleticism at the bottom end of elite rosters was never out of reach if i'd just bothered to spend more time getting skilled and getting in awesome shape. i envy you discovering and dedicating yourself to it at your age.
Title: Re: FP's log
Post by: FP on September 15, 2017, 05:59:30 pm
film study like this guy did can help: https://dash.harvard.edu/bitstream/handle/1/14398550/ZHANG-SENIORTHESIS-2015.pdf?sequence=1

football is all about film study, both to study an opposing team's tendencies and to learn concepts. ultimate should be no different. watch some MLU or AUDL games very closely, for example by following around players who are similar to you but better (tall, not handlers) and noting where they are and what they do throughout each point they play. where are they looking? when on D, if they're in man, and they probably are, who are they marking, where are they relative to their guy, and when do they leave their guy if ever?

i've been out of the game for a while and was never elite, so my awareness of who's on top now is limited. but you should be aware of or be able to find out quickly who's a tall D-line cutter on DC Current or DC Breeze, and MLU and AUDL actually do a pretty okay job filming their games. limited camera angles but that's actually good because there's usually a pretty wide view.

the comparable-but-better player who comes right to mind is will neff, who i played with a little bit in college (the one year he and i overlapped at michigan, but i played B* so we were only on the field together for a fall tournament and in practices). not sure how much good footage there is online of ironside but it's worth looking. he's a beast.

*if i had my life to do over again, one of the things i'd change is getting way more disciplined about ultimate way earlier. another is breaking things off with my freshman year of college gf way earlier than i did. god that was a bad relationship. what were we talking about again? oh right. i'll never be more than, well, a fast and explosive donkey, but i have the raw tools to be a good handler and serviceable cutter. athleticism at the bottom end of elite rosters was never out of reach if i'd just bothered to spend more time getting skilled and getting in awesome shape. i envy you discovering and dedicating yourself to it at your age.

Some good stuff here. Definitely a lot of benefit to be gained from film study, especially figuring out spots to poach from. It will be pretty different though, nationals level teams playstyle is barely comparable to regionals level. And AUDL has 10Y extra field width.

The big thing for me is to keep tabs on players on opposing teams bad habits that I can take advantage of, and I would need a lot of mental presence and organization to be constantly tracking the disc, matchups, field positioning so I can poach
Title: Re: FP's log
Post by: FP on September 17, 2017, 10:05:21 pm
9/15
30 min jog, low-moderate intensity

Met with ortho knee doc. Swelling is no big deal apparently and unless I have new symptoms, I don't need a follow-up MRI

9/16
2 hours frisbee golf w/ 3 discs ~200 throws
hill sprints knee
Chin ups 4x8, 1x5
10 mins stretching

9/17
2 hours pickup, moderate-high intensity: knee swelling same before+after which is really good.
1 hour walk
10 mins stretching

Didn't have a lot of homework this weekend so I'm actually kind of disappointed with the total workout volume because I had a lot of time. Depending on knee might try to get a good maintenance session 3pm after classes tomorrow + practice at 9pm, before which I might do some sprints and jumps. I also have practice Wed, Thurs
Title: Re: FP's log
Post by: adarqui on September 18, 2017, 01:28:57 pm
9/15
30 min jog, low-moderate intensity

Met with ortho knee doc. Swelling is no big deal apparently and unless I have new symptoms, I don't need a follow-up MRI

awesome, that is great news.

Quote
9/16
2 hours frisbee golf w/ 3 discs ~200 throws
hill sprints knee
Chin ups 4x8, 1x5
10 mins stretching

9/17
2 hours pickup, moderate-high intensity: knee swelling same before+after which is really good.
1 hour walk
10 mins stretching

Didn't have a lot of homework this weekend so I'm actually kind of disappointed with the total workout volume because I had a lot of time. Depending on knee might try to get a good maintenance session 3pm after classes tomorrow + practice at 9pm, before which I might do some sprints and jumps. I also have practice Wed, Thurs
Title: Re: FP's log
Post by: FP on September 19, 2017, 11:29:54 pm
9/19
knee swelling: 2.5/10 w/ ibuprofen

2 hour practice, 6/10 intensity

9/20
knee swelling: 3/10 w/ ibuprofen

~40 jumps mix
RL-DLRVJ, right arm: 33.5" (max height from 3 steps)
LR-DLRVJ, right arm: 32" (max height from 2 steps)
SVJ, right arm: 31"
R-SLRVJ, left arm: 30" (max height from 3 steps)
L-SLRVJ, right arm: 29" (max height from runup)
R-SLRVJ, right arm: 28" (max height from 3 steps)
L-SLRVJ, left arm: 26.5" (max height from runup)

These are all pretty low

So apparently regionals is this weekend, so I crammed in some jumps. Practice tomorrow and Thursday depending on knee. Will try to set up some 50-50's +defensive drills on thursday. 1/4 of the players from our first regionals game are on the pro team from Pittsburgh. Great opportunity for some feedback
Title: Re: FP's log
Post by: LBSS on September 20, 2017, 12:42:52 am
why not rest in advance of regionals and try to get knee as near 100% as possible before you play? incremental improvement at practice between now and then likely to be minimal, not worth the risk.
Title: Re: FP's log
Post by: FP on September 20, 2017, 01:42:59 am
I'll have Friday off and I'll closely be monitoring my knee swelling after today's practice, which will decide if I go to practice on Thursday or not. Pickup game on Sunday and Monday practice had very little effect on my knee so I'm not sure it's a problem at all.

And I kind of disagree with you about pre-tournament week training. I think this is the most important time to be getting reps in, those 50-50s will be key if I manage to set them up because I don't get a lot of opportunities to practice them. I don't think I've had any significant air battles this entire season and I modify my in-game playstyle to avoid them (because they are risky) which means I might be kind of rusty in terms of air game. These 50-50s will let me know where I'm at when matched with someone my height+jumping ability so I can adjust my game plan accordingly. Throws should also be peaked out as well as defensive positioning and cutting routes. It doesn't matter how good you were a week ago it matters how good you are right now, and last minute SPP is critical IMO
Title: Re: FP's log
Post by: adarqui on September 23, 2017, 03:05:06 pm
I'll have Friday off and I'll closely be monitoring my knee swelling after today's practice, which will decide if I go to practice on Thursday or not. Pickup game on Sunday and Monday practice had very little effect on my knee so I'm not sure it's a problem at all.

And I kind of disagree with you about pre-tournament week training. I think this is the most important time to be getting reps in, those 50-50s will be key if I manage to set them up because I don't get a lot of opportunities to practice them. I don't think I've had any significant air battles this entire season and I modify my in-game playstyle to avoid them (because they are risky) which means I might be kind of rusty in terms of air game. These 50-50s will let me know where I'm at when matched with someone my height+jumping ability so I can adjust my game plan accordingly. Throws should also be peaked out as well as defensive positioning and cutting routes. It doesn't matter how good you were a week ago it matters how good you are right now, and last minute SPP is critical IMO

ya i'm def on the last minute SPP boat.

LBSS's point, without this portion "incremental improvement at practice between now and then likely to be minimal," makes more sense regarding the knee IMHO, because I don't think FP would be looking for improvements in this week, just trying to stay sharp. But LBSS's concern also makes sense, it just sucks knowing you have to weigh these trade offs because of knee inflammation.

so ya, staying sharp without aggravating the knee, and even better - facilitating recovery to get it as close to 100% as possible, seems like the ideal situation.. that sh*t is definitely tricky though.

also, if FP hasn't been doing some of those types of movements in games, but expects to do some of them in some of these regional games, getting just a little bit of it in prior, could help along the injury prevention route .. just giving his body those looks before hand, and not spur of the moment at competition intensity, could help a little.

reducing the volume on things like jumps and/or not truly trying to max them out would be one of my first moves.. those damn landings are intense.

regionals popped up quick! hope you're killing it man.

peace!
Title: Re: FP's log
Post by: FP on September 23, 2017, 11:14:49 pm
So we only stuck around for day one and we lost all 3 of our games.. but we were the lowest seeded team in the kill pool and the team closest to our seeding ended up upsetting a really good team. So can't complain

Captain was playing pretty loose lines so everyone got playing time, I didn't get to play much more than anyone else. It went pretty good, was working on trying to set up poach D's but my timing still isn't quite right and these teams are just too high level.. We played the #24 and #25 seeded teams in the nation which is something. Still managed to rack up a few D's mostly from blocks and I think 2G/2A? Out of the 16 total points we scored that's pretty decent and mostly playing D line. Nothing really hype a few pretty good toe-the-line plays.

Knee feels good, working on my new training plan for fall. Will likely be focusing mostly on change of direction, jumps, top speed in that order. Lifting will be on maintenance, will probably be hitting the weights hard again come winter
Title: Re: FP's log
Post by: FP on September 24, 2017, 11:34:24 pm
9/23 (post tourney)

1-3 step DLRVJ x 10
full runup DLVRVJ x15

9/24

Maintenance Lifts

Squat: knee

BP:
135 x8,8
175 x4,5

RDL:
225x8
275 3x8

Captains chair (dead stop at bottom) 90s rest:
1x20
+5lb ankle weights 3x20 +20 BW (30s rest)

SS x2:
-Shuffle+banded palloff press: x8/ side
-med ball diagonal swings 12lbs x10/ side
-side plank with leg raise: 15s/ side

Pullups: 5,8,6 (kind of wiped)

Technique on all big lifts pretty shoddy. RDL strength noticeable drop but hopefully more because of technique
Title: Re: FP's log
Post by: FP on September 26, 2017, 08:46:10 pm
9/25
SIJ kind of janky, hip flexors sore

Got together with a teammate before practice and did some route running and 1v1's for ~45 mins,
followed by a pretty chill ~2 hour practice

9/27
Hip flexors very tight

3/4 squat knee, could there be an additional problem besides the swelling? Besides squatting, nothing seems affected.

Weighted Pullups:
BWx5
+25lbs x5,5,4

Skater hops explosive rebound + stick:
2x8 /side
3x5 /side

SS x3:
-Landmines anti-rotation: light bar+45 x10, bar+55 x8, bar+65 x8
-Waiter carries: 45lbs 3x 45s walk+ 15s shuffles /side

SS x3:
-Low box shuffles: 3x20
-Band horizontal back adduction: 3x10

Lat Pulldowns (60s rests):
50x8, 60x8,7

SS x3 (90s rests):
-Ab wheel x12
-Feet supported russian twists x30s
-Side plank +35lbs x45s /side

Low narrow grip Rows (60s rests):
70 x8
60 2x8


Title: Re: FP's log
Post by: FP on September 29, 2017, 01:12:35 am
9/28 Wed

1.5 hour practice, light intensty
Wednesday practices are kind of BS, but the rest of the day was pretty packed with class and homework

9/29 Thurs

2 hour practice, moderate intensity
Had a really stressful day, just did not have the mindset to turn up and go hard during practice. Could be a lot better

Noticing a major problem: 180 change of direction out of a hard sprint is very slow. Possible explanations:
-Hunched over sprint posture unstable and difficult to change direction out of - torso kind of needs to stablize and takes longer to reorient
-Insufficient hip or ankle mobility to get good change of direction angles
-Poor coordination: difficulty absorbing force, correct footwork, turning hips and reaccelerating all in a smooth motion
-Trying to chop step rather than jump cut which works better for me most of the time
-Poor eccentric force absorption: P-chain weak at specific angles?
-Being tall

There's also a problem with some of my 90 degree cuts, kind of a balance loss.

Gonna try to get some quality videos of my mechanics, hopefully will help me figure out what I need to work on
Title: Re: FP's log
Post by: adarqui on September 29, 2017, 09:35:31 pm
9/28 Wed

1.5 hour practice, light intensty
Wednesday practices are kind of BS, but the rest of the day was pretty packed with class and homework

9/29 Thurs

2 hour practice, moderate intensity
Had a really stressful day, just did not have the mindset to turn up and go hard during practice. Could be a lot better

Noticing a major problem: 180 change of direction out of a hard sprint is very slow. Possible explanations:
-Hunched over sprint posture unstable and difficult to change direction out of - torso kind of needs to stablize and takes longer to reorient
-Insufficient hip or ankle mobility to get good change of direction angles
-Poor coordination: difficulty absorbing force, correct footwork, turning hips and reaccelerating all in a smooth motion
-Trying to chop step rather than jump cut which works better for me most of the time
-Poor eccentric force absorption: P-chain weak at specific angles?
-Being tall

There's also a problem with some of my 90 degree cuts, kind of a balance loss.

Gonna try to get some quality videos of my mechanics, hopefully will help me figure out what I need to work on

+1 for video footage, that'll help alot.
Title: Re: FP's log
Post by: FP on September 30, 2017, 11:24:29 pm
9/29 Fri Rest

AM:
10 mins Hip flexor PNF stretches
10 mins banded glute stuff

PM:
10 mins Hip flexor PNF stretches


9/30 Sat Maintenance

AM:
10 mins Hip flexor PNF stretches

PM:
Squat: (knee swelling at a low since tourney 3 weeks ago, however still a little worrisome pain when squatting)
275 x5
245 x20 RPE: 8

Conventional DL:
315 2x5
335 1x5 RPE: 6
very surprising I thought my sumo was a LOT stronger than conventional. I think this PNF stuff might be working some magic

Pullups:
BW x 5
+35lbs x 4,3
+25lbs x 4
BW x 8F

Hip thrust:
135 x12 (1s iso at top)
225 x8
315 x12, 17

SS (very short rests):
-Swiss Ball back extensions: 4x8
-Narrow grip rows: 60 4x8

Title: Re: FP's log
Post by: FP on October 02, 2017, 01:34:50 am
11/1 sun

2 hour hike
1 hr disc golf (beat my best score for the college disc golf course with a -4!)

20 mins pnf stretches - hips, hams, itb. The hip opening pnf stretches felt a little weird, need to be more careful with those. Ham ROM was insane, I believe has to do with yesterday's psoas PNF

1-3 step dlrvj x15 max 34"
runup dlrvj x5

5-5y shuttle x15, working on jump cuts for both the right and left legs
15-15y shuttle x10 (5/side) working up to a higher speed

It was dark by the time I was jumping and cutting so no videos BUT some issues with change of direction:
-cleats losing traction and slide (slightly dewy turf) if I plant very wide
-reaccelerating with too much forward lean, almost falling over forward
-sometimes losing balance on reaccelerations, swaying to the side
-pretty stressful on the knee, it actually took me a bunch of tries to change my cutting mechanic from chop steps to a jump cut when I was working on left leg plants, I think my body defaulted to chop step as a defensive/injury prevention mechanism
Title: Re: FP's log
Post by: FP on October 03, 2017, 12:04:12 am
So I realized the common theme with my jump cut issues is poor body control. Granted it is a complex movement that requires a good deal of coordination. And the only way to get that coordination down is to keep working getting reps in, beat the movement pattern into my head.

10/2

9AM

10 mins hip flexor PNF stretches

3PM

3 step accelerations from the side x 16 (8/ ea side)
40Y sprints w/ side accelerations x5
30 mins throws
40Y sprints w/ side accelerations x5

9PM

2 hour practice: 15 mins throws, 1 hr drills, 45 mins pickup
Got a pretty sick D on my team rival, he had the positioning and the throw was good which is why this makes me happy. Could have laid out to really drive it home but actually only had to run through  :headbang:

Knee is VERY janky, especially on twisting motions, have to be careful with future training side starts/accelarations. Gonna take tomorrow and Weds off, maybe go for a swim and do some upper body+core. Tourney this weekend!
Title: Re: FP's log
Post by: adarqui on October 04, 2017, 10:11:36 am
which hip flexor PNF stretches are you doing? I never felt comfortable with any PNF variation for hip flexors.

also nice on the tourney, good luck again! almost every other weekend lately it seems :)

pc!
Title: Re: FP's log
Post by: FP on October 04, 2017, 11:55:01 pm
I'm laying on the edge of a couch with my hips on a chair, which puts me at a slight decline. My dad pushes down my stretching leg and I pull up my other leg to keep my hips from bending. Admittedly PNF stretches seem very uncomfortable without a partner.

10/3 experimental session

BP:
175 x5,5,4 lol

Assisted Pullups:
-10 x8,6
BW x4
-25 x7
-40 x8,8,8
so apparently my normal pullups have such terrible form that these assisted ones which pretty much force good form are harder. or i'm just tired after bench.

Sprint specific - Supine bosu ball DB press in lower sprint ROM:
30's 4x16

Sprint specific - one arm assisted pullups in upper sprint ROM:
-130 x8/ea side
-110 x8,7/ ea side

Hip Hikes
30 4x12/ ea side

Core circuit x3:
- Deadbugs w/ 5lb plates, 5lb ankle weights: x16,16,20
- Side shuffles with banded palloff press: x8 /ea side
- Side planks with leg raise +5lb ank. weights: x15s/ ea side

Some kneeling cable chops, didn't feel much core and bailed


10/4

Rhythmic RFD half squat (shorter rests):
135 3x15
205 x15
275 x8,8,10
295 x10,10,12

Pretty much just threw this is for kicks after 9am-10pm day of classes+homework.
Title: Re: FP's log
Post by: FP on October 05, 2017, 11:47:56 pm
10/5

psoas/ham pnf

practice: got beat deep by a rookie. twice. granted i was playing a little cocky/lazy giving him a step assuming i could make it up. oh man that made me sooo goddamn pissed, he said he didn't play sports in high school, only in middle school. fuck. maybe top speed is what i need to work on after all, im feeling pretty confident in my accelerations and my changes of direction felt pretty good.

the bigger problem was my poor emotional control in the situation, i walked off the field seething, just ignored my teammates offering high fives for the layout d attempt. "i don't deserve those high fives", "i don't need you feeling sorry for me" is what i was thinking. rather i wasnt thinking at all but that was the logic behind my actions. i havent felt that mad in a long time
Title: Re: FP's log
Post by: adarqui on October 06, 2017, 09:42:51 am
10/5

psoas/ham pnf

practice: got beat deep by a rookie. twice. granted i was playing a little cocky/lazy giving him a step assuming i could make it up. oh man that made me sooo goddamn pissed, he said he didn't play sports in high school, only in middle school. fuck. maybe top speed is what i need to work on after all, im feeling pretty confident in my accelerations and my changes of direction felt pretty good.

the bigger problem was my poor emotional control in the situation, i walked off the field seething, just ignored my teammates offering high fives for the layout d attempt. "i don't deserve those high fives", "i don't need you feeling sorry for me" is what i was thinking. rather i wasnt thinking at all but that was the logic behind my actions. i havent felt that mad in a long time

ah damn.. i dno, my opinion is except the high fives & such. doesn't mean you still can't be upset with yourself etc. from your account it sounds like you almost didn't even notice the high fives though, that you were just too upset with yourself.. but if you did notice them, i'd just take them & still refocus internally.

this one pro baseball player i used to train, comes to mind ... he was incredible at "faking it" when people offered him some kind of like "good try, get em next time" (from me when I was training him s&c or from teammates doing skill work etc) kind of stuff.. internally he'd be locked in like a pit bull, externally he'd be smiles and laughs, like nothing phased him at all.. He is a really intense dude internally, incredible drive & attention to detail on correcting mistakes / address his weaknesses, most people would not recognize it at all from how he comes off externally.. but they definitely see the results.

pc!
Title: Re: FP's log
Post by: FP on October 08, 2017, 04:45:12 pm
Tourney day 1 was going ok.. then i had a bad plant on a change of direction and i think i might have a meniscus tear. Pretty scary, depending on the severity i dont think i will be able to continue playing with both PCL+meniscus tear on one knee, if it is really torn I will almost definitely need surgery.

10/7 pre-tourney workout

15 mins glutivation
hip thrust 135 3x10
sl ham hyper 25 3x10 /ea leg
jump BSS 2x10 ea leg
slrvj's x 5 /ea leg 28"-30"ish
jump stepups 25's 3x5 ea leg
jump squat 135 2x3, 95 2x3
depth jump 16" 3x3
SVJ's, DLRVJ's x10 33"ish max
Title: Re: FP's log
Post by: undoubtable on October 09, 2017, 11:32:02 am
Damn FP that blows man. I can deeply sympathize with injuries sucking. I'm not sure if this would've made a difference but that workout with the plyos the day before seems too close to the date of competition. It's low volume but anything like depth jumps should be kept 7-10 days out from the day of competition. Hope you get it looked at and recover quickly bro.
Title: Re: FP's log
Post by: adarqui on October 09, 2017, 12:34:12 pm
Tourney day 1 was going ok.. then i had a bad plant on a change of direction and i think i might have a meniscus tear. Pretty scary, depending on the severity i dont think i will be able to continue playing with both PCL+meniscus tear on one knee, if it is really torn I will almost definitely need surgery.

10/7 pre-tourney workout

15 mins glutivation
hip thrust 135 3x10
sl ham hyper 25 3x10 /ea leg
jump BSS 2x10 ea leg
slrvj's x 5 /ea leg 28"-30"ish
jump stepups 25's 3x5 ea leg
jump squat 135 2x3, 95 2x3
depth jump 16" 3x3
SVJ's, DLRVJ's x10 33"ish max

fuck man :/

any idea when you are getting it checked?
Title: Re: FP's log
Post by: LBSS on October 09, 2017, 01:31:41 pm
 :ffffffuuuuuu:
Title: Re: FP's log
Post by: FP on October 10, 2017, 01:10:18 am
So I played light intensity pickup at practice today just to see where my knee was at. 80-85% intensity with maybe a few 90% 2-3 step accelerations mixed in. Didn't really play defense though which I imagine could have been bad. It felt pretty much fine during and after practice.

Appointment scheduled for next friday, trying to get it moved to an earlier day. I have several meniscus tear symptoms: constant clicking, occasional catching witch limits ROM, pain during twisting. Taking the rest of the week off at the very least.
Title: Re: FP's log
Post by: FP on October 10, 2017, 06:52:28 pm
10/10
BW:188

AM:
Throws x 150

PM:
Conventional Deadlift:
315 x5
335 3x5
-a few R-SLRVJ's between sets, actually pretty decent

Captains chair (60s rests):
30,30,35

Leg Press:
few single leg sets of 180.. knee not having it

Assisted Pullups:
10lbs x 7,7,8
-this forces me to keep strict form so i will stick with these for a while
Title: Re: FP's log
Post by: FP on October 13, 2017, 02:45:21 pm
10/11
Back+Hip flexor doms pretty intense

DL:
205x 5
255x 8, 10+4

PNF x10 mins

10/12
swamped with homework+class, 8 hour sleep deficit :(

10/13
~125-140Y runs - baseball outfield corner to corner (track was occupied)
5 reps all ~19s w/ 2 mins walk back

will do some gym stuff later today

conventional DL:
315x5
335x5
355x5  :personal-record:

deficit DL (4-5" deficit?):
135x10
185x10
205 2x10

SL ham hyperextension:
35 2x8 (ea leg)
40 x8 (ea leg)

SL leg press:
135 3x10 (left only)
270 3x8 (left) - hoping to progress back to half squat and then full squat depending on knee
360 3x8 (right)

gliding ham curls
band assisted natural GHR
couldn't quite get the right setup for either


Title: Re: FP's log
Post by: FP on October 15, 2017, 06:43:43 pm
10/14
putting together some heavy ass furniture, noticed I was default lifting with my back  :huh: made a conscious effort to get glutes involved, felt a lot harder but more correct

10/15

Planning on going back to triphasic training programming for main lifts, going to focus on isometrics which I kind of skipped last cycle. Will need a few experimenting sessions before I know what I'm doing for sure.

Pause Half Squat:
275 x8
295 3x8

Pause Hang high pull:
205 2x5
185 2x5
this doesn't work as a good paused variation

BB Pause side lunges:
a few sets experimenting: front rack, torso twist etc.
95 2x8
115 3x8 (ea side)

core circuit (90s rests):
-shuffle banded palloff press: x8 ea. side
-side plank w/ leg raise: 15s,25s,25s (L) 30s,25s,23s (R)
-v-ups 3x10

SS:
-Hip hikes: 30 3x12 ea side
-Dead hang pullups: 3x7

skater hop rebounds:
5x8 ea leg
Title: Re: FP's log
Post by: adarqui on October 16, 2017, 10:08:39 am
you've made a few comments about the knee lately, mostly in regards to SL leg press.. seems fairly good though if you can do all of that stuff? hope so.

pc!
Title: Re: FP's log
Post by: FP on October 17, 2017, 05:58:07 pm
Yeah knee feeling fine actually, just avoiding deep squats which is likely good for field carryover anyway. Prolly gonna cancel Thursday appt with the doc

10/16

practice: 2 hours
RPE: 5.5
feeling a little more muscly during running and COD but not slow by any means. pretty focused

10/17

AM:
Tennis: 1.5 hours
RPE: 6
rallied a while and then beat my friend pretty handily, 6-3. He is much more skilled vs i am in shape and more athletic. He hadn't played in a while and was trying to hit almost all tough topspin shots. I was hitting tough shots too, just barely clearing the net and tough angles hitting the edges of the court, but not messing with spin almost at all. Managed to hit a few aces too although my serve was extremely inconsistent. Was a fun game

PM:
Gym: 2 hours
RPE: 8.5

Power clean from blocks (knee height):
185 x 5
195 x 5
205 x 2+1
215 x 2+ 1F

Power clean from blocks (mid thigh):
185 3x3

Trap Bar Deadlift:
315 x 5
365 3x5 (assuming bar is 45)

Pause RFD half squat:
225 x8
305 3x8

Sled Pushes (15Y):
Max Resistance x 8,6,8 (5-20s between reps, few mins between sets)

Bomb-ass workout. Last rep of last set of trap bar deads, I went hard mind-muscle mode and focused on lifting with glutes and not collapsing at the back. The rep was much more of a grinder but my back was ramrod straight the entire time  :headbang:
Title: Re: FP's log
Post by: LBSS on October 18, 2017, 01:08:03 am
trap bars are usually 60 pounds, i think.
Title: Re: FP's log
Post by: FP on October 18, 2017, 11:00:54 pm
trap bars are usually 60 pounds, i think.

I'll have to ask one of the trainers. I'm really digging the trap bar though:
-More athlete specific ROM than deep squats, which I'm not comfortable doing anyway cause of my knee
-Less back involvement than DL, which will always be a problem for me because of my proportions
-Hits the big 3 leg muscles pretty evenly, probably hip flexors too
-Supposedly highly correlated w/ 40 times/VJ , more than squat or DL

10/18

AM:
wakeup quickie: 20 mins
RPE: 4

SS:
-DL 135 x 10
-40Y sprint x 3
-DL 225 x 8
-40Y sprint x 3
-DL 275 x 5

PM:
Practice x 90 mins
RPE: 3
Title: Re: FP's log
Post by: FP on October 20, 2017, 09:49:53 pm
10/19

PM:
2 hour practice
RPE: 7
lots of running

10/20

AM:
30 min morning workout
RPE: 6

DL 135 x 10
40Y sprints x 3
DL 225 x 8
40Y sprints x 2

So I'm coming to realize that the quad-dominant running I naturally gravitate to is much faster than the "perfect top speed mechanics" I try to force myself to do. It's mostly just a matter of stride frequency, I feel like when I have a strong forward lean I can move my legs so much faster and still get decent stride length. Will shoot video at some point comparing the two.
Title: Re: FP's log
Post by: adarqui on October 21, 2017, 04:50:29 pm
10/19

PM:
2 hour practice
RPE: 7
lots of running

10/20

AM:
30 min morning workout
RPE: 6

DL 135 x 10
40Y sprints x 3
DL 225 x 8
40Y sprints x 2

So I'm coming to realize that the quad-dominant running I naturally gravitate to is much faster than the "perfect top speed mechanics" I try to force myself to do. It's mostly just a matter of stride frequency, I feel like when I have a strong forward lean I can move my legs so much faster and still get decent stride length. Will shoot video at some point comparing the two.

i'm definitely very interested to see how this unfolds. i've been on about that alot lately, the *potentially* detrimental signals we generate consciously, ie the "mechanical override" stuff.

keep us posted on this! also curious about the video etc.

also just for clarification: your comment about the strong forward lean .. the strong forward lean "form" is your more quad dominant form? the more upright form with "perfect top speed mechanics" is your more p-chain dominant form?

if so, then in your upright form you are just really trying to consciously pull more - sacrificing stride freq, but with your lean, you are just turning over faster, more naturally?

ie, the "perfect top speed mechanics" + "pull signal" are adding extra latency between each stride, ie slowing down your stride freq.. But when you simply focus on lean, or let it happen naturally (?), there's less noise, thus more efficiency.

that's just how I perceived it.

^^ are you forcing the lean or does it just happen naturally?

peace!!
Title: Re: FP's log
Post by: FP on October 21, 2017, 07:51:25 pm
That is all completely correct. I'm kind of forcing the lean but I think I'm still kind of looking for my optimal sprint technique because I wasn't able to sprint during the initial 4 months after my pcl tear and I did a very high amount of hip flexor strengthening, a muscle I hadn't really worked as an isolated muscle group before. I'm still kind of transitioning from "weight room mode" to "ultimate frisbee mode", so it kind of makes sense that my body is still sort of looking for the ideal running form. I believe the "upright pull running" was the form I was the fastest with before my injury, but maybe now it's different. Will look to test soon.

One disadvantage to the "quad dominant high stride freq" running is I can't breathe properly with it and if I really want the fastest time I think I hold my breath. It is much more exhausting on my lungs and I believe because I'm using less of that sort of reactive plyometric bounce that I would be in upright running it is also much more taxing on the muscles.

10/21
Tourney day 1
3 games, 15-1, 11-14, 14-10. 2w 1l. Kinda don't wanna talk about it until day 2. I think I've got 9 assists, 1 goal
Title: Re: FP's log
Post by: FP on October 22, 2017, 10:16:53 pm
10/22
Tourney day 2
I'm not going to put up scores because we were playing developmental lines. I asked to be switched to an O-line handler which is what I played the entire second day. There's a lot to say but just a quick rundown of the weekend

The good:
- 6 offensive layouts to save bad throws, all caught
- 4/5 completed hucks day 2, including a full field (70Y backhand)
- 3 layout D's - 1 shoulder height, 1 playing regular defense, 1 poach into the cutting lane
- last game - no throwaways O-line handling
- no drops the entire weekend

The bad:
Second to last game, score is 11-12, we are down. I get a D, we move the disc all the way to the endzone. On the goal line, I throw a crazy risky full extension around backhand which gets D'ed. Turnover, other team calls time out. Hard cap goes off, meaning 90 mins have passed and we have to score the point to not lose. I'm on their best cutter, who books it deep. Throw goes off, I am playing the guy and not the disc, end up out of position about to get scored on but go for some crazy over the shoulder bid that I had no play on whatsoever and essentially tackle this kid, landing on his ankle and could have seriously injured him. Uncontested foul, they get the disc at the goal line. A few throws later they score and we lose.

Not only did I lose the game for the team but that kid could have been out for the rest of the season.

The other sort of bad thing was my defensive footwork, got juked out quite a few times. Ended up almost toppled over from balance loss a few times too, which seems to happen when I get too low in my athletic stance.
Title: Re: FP's log
Post by: adarqui on October 23, 2017, 10:18:03 am
That is all completely correct.

kewl!

Quote
I'm kind of forcing the lean but I think I'm still kind of looking for my optimal sprint technique because I wasn't able to sprint during the initial 4 months after my pcl tear and I did a very high amount of hip flexor strengthening, a muscle I hadn't really worked as an isolated muscle group before. I'm still kind of transitioning from "weight room mode" to "ultimate frisbee mode", so it kind of makes sense that my body is still sort of looking for the ideal running form. I believe the "upright pull running" was the form I was the fastest with before my injury, but maybe now it's different. Will look to test soon.

One disadvantage to the "quad dominant high stride freq" running is I can't breathe properly with it and if I really want the fastest time I think I hold my breath. It is much more exhausting on my lungs and I believe because I'm using less of that sort of reactive plyometric bounce that I would be in upright running it is also much more taxing on the muscles.

to me, the breathing issue is just to you getting used to the different cadence etc.. I mean, it sounds like you are thinking about your breathing too, which is definitely going to impact it. If you train using this "faster & potentially more natural form" for a little bit, you'll probably forget about how you're breathing, and it'll feel natural.

i mean it's just like in slower running too .. people running @ 170 SPM, trying to figure out 180 SPM, they are thinking about all kinds of different things .. but eventually they settle into it after a few weeks or months of training, then they forget about all of those details and just do it.

I think fatigue helps also .. one way to not think about much, is to hold back a bit and perform more reps with a bit shorter rest, just don't even give your brain much to think about other than focusing on completing the next rep etc.

I sometimes laugh at how much I think early on in a workout, and then by the middle to end i'm not thinking about anything other than trying to hit my goal. lmao.

I'm not sure about less plyometric bounce. I imagine it's still pretty similar, except you might be getting a bit more absorption from the quads. Regardless, if your stride freq is going up and your speed is improving, i'd say that in itself implies more "bounce", just not the kind of "bounding bounce" you get from a bound or increasing stride length dramatically, but that's just more air time. If the goal is linear speed, there's a point where that air time becomes detrimental, which could be what was happening with your more upright + longer stride length form.

IMHO, if you are faster with this technique - actually faster not faster by feel, i'd stick with it for a bit and see what happens. Try to ignore things like breathing etc.. Obviously you'll be thinking about it but just tell your brain to "F OFF" and try to just get those thoughts out of there.. you really just want your body to kick in and do everything for you, the "motor programming loop" is faster & more efficient that way.

my 2cents.

pc!!!
Title: Re: FP's log
Post by: FP on October 24, 2017, 06:13:42 pm
(https://scontent.fphl2-3.fna.fbcdn.net/v/t31.0-8/22712209_1492961050786694_8625948200955408107_o.jpg?oh=d3b452295df90c0fc866feb808f7f3e1&oe=5AADC3BE)
(https://scontent.fphl2-3.fna.fbcdn.net/v/t31.0-8/22713267_1492960917453374_4233130241678586956_o.jpg?oh=169fa75c7fc49c54737697c61819cf67&oe=5A63D50A)

First photo is a little misleading, actually bounced out of my hand. Layout out of a full sprint. Was maybe 1-3 inches away from catching it.
Second photo I boxed the guy out while jumping so that's why my jump trajectory is a little wonky.
Title: Re: FP's log
Post by: LBSS on October 25, 2017, 12:57:23 am
sick height on the layout.
Title: Re: FP's log
Post by: FP on October 28, 2017, 09:25:40 pm
Pretty much took the week off because of:
-hip flexor strain - pretty much completely healed
-rotator cuff very janky - mostly healed but this has been a chronic issue
-possible wrist fracture (moderate pain when touching palm bone/scaphoid) - slight improvement

Needed a deload week anyway, although I had it planned for next week.

10/29
Team track workout

400m, 400m jog recovery
300m, 300m jog x2
200m, 200m jog x3

5 mins rest

100m, 100m jog recovery x4
50m x8, walkback recovery

My acceleration on the 50's pretty much blew everyone out of the water. The 200s were pretty good, 300s and 400s not so great
Also I'm the only one that had to stop and stoop over in between the 50's, and my arms felt very fatigued. I was going like 95% for most of them. Also kind of hunching at the neck during the jog back recovery on the 200's. These are all definite signals that my upper body is not keeping up with my legs and next strength cycle uppers will be higher priority.
Title: Re: FP's log
Post by: FP on October 29, 2017, 11:38:39 pm
10/30
GYM

Power clean from blocks (above knee):
185 2x5
205 2x3
215 x2, 1F

Power clean from blocks (3/4 of the way up the thigh):
185 xF,F,F,F
155 x3
165 x2,5

Trap bar DL (bar is 55):
325 x5
395 x3,3,3

Paused half squat:
295 3x8 (shit, wrong weight)
315 x8

Captains chair (60s rest):
x35, 35, 17 lol

15 mins stretches
Title: Re: FP's log
Post by: FP on November 03, 2017, 11:58:53 pm
10/30
Practice 2 hours
RPE 5

Pullups 7x7 (longer rests for later sets)
Deadbugs 6x20 slow eccentric

11/02
Practice 2 hours
RPE 7
Team positions announced and I will be a starting O-line handler cause it's what the team needs. This position is all about consistency, excellent throws and smart decision making. Just mentally not there this practice (possibly because of under-eating). I threw 5 awful turnovers during 7v7, all attempts at difficult break throws. This cannot happen ever again.

11/03
GYM 3 hours
RPE 8

SL cable ham hyperextension:
40 x6 /ea leg
45 2x6 /ea leg :personal-record:

Alt. bounds:
20 sets of 4 bounds (not sure if I should be focusing on short GCT/quickness or distance. Inclined to think short GCT will be better training because I'm strength>power dominant)

Hang Power clean:
185 x5
205 x2+3
215 3x2 PR tie (feel like I could do more but grip is giving out)

Power clean from blocks (upper thigh, short rests):
165 x5
155 4x5
165 x5

Trap Bar DL:
325 x5
375 x5
385 x4F (really felt like I could have done 5.. forgot my straps at home  :uhhhfacepalm:)
375 x5

Squat:
225 x5
275 x5
295 x5
305 x5
315 x5 very uncomfortable for knee but it got better each set. Good to know I can still full squat, it's been like a month

Paused half squat:
295 x8
315 x8 wiped

Natural ham curls
sled push


Core Circuit (60s rests):
-Deadbugs: 5lb ankle weights, 10lb hand weights x15,15,10
-Russian twists: 45 deg torso, 2-4s slow reps x15,15,10
-Ab wheel x12,12,8
Title: Re: FP's log
Post by: LBSS on November 04, 2017, 09:34:51 am
congrats on the designation, vote of confidence from the team.
Title: Re: FP's log
Post by: FP on November 05, 2017, 06:19:21 pm
congrats on the designation, vote of confidence from the team.
Thanks. Will be focusing more on acceleration and agility from now on, as well as upper body to keep hucks strong. Lots of throws as well. The thing that sucks about O-line handling is I don't get to rely on athleticism that much. Will definitely be a learning experience in terms of character and chemistry.

11/05

AM:
30 mins throws

PM:
Gym uppers
RPE 4.5

DB bench:
40's 4x15 (60s rests)

SS:
-Banded Palloff Press: 3x10
-Banded scapula adductions: 3x10

Pullups: 7,7,7

DB OHP: 35's 8,8,7 (60s rests)

Sprint SPP lower ROM: 25's 3x20

Assisted one arm pullups (sprint SPP upper ROM): -115 x8,8, -100 x6 /ea arm

Flys: 25's 2x8, 22.5's x8 (60s rests)

Rows: 80 3x8


Stretches, rolling x 10 mins
Title: Re: FP's log
Post by: FP on November 07, 2017, 01:41:13 am
11/06

20 mins cycling
15 mins rehab rolling +stretches

Machine trap bar DL:
320*5
370*5
420 2*5

90 mins throws
Push-ups 8x20

Just feeling all around beat. All work and no play.
Title: Re: FP's log
Post by: FP on November 12, 2017, 06:30:44 pm
Took the week off training to prepare for my last fall tourney which was this weekend. Been having a number of pains and injury symptoms and didn't want to aggravate anything.

Tourney went well. We were seeded 14, placed 8th. Got some skies, layouts, a layout D. 0/4 completed hucks (2 badly executed blades just out of reach, 2 ended up getting poach D'ed).. There might be some video footage at some point. I made my share of mistakes but the problem is not really with me. Our team is super top heavy (4-5 really good people, maybe 5 okay people and a lot of people that don't know what they're doing that well) and our coach played a lot of developmental lines which is fine in the fall season but not great for winning.

Really want to get people serious about doing workouts in the winter offseason. I will be building a program for myself prioritizing acceleration with a secondary focus in change of direction which I will post soon.
Title: Re: FP's log
Post by: FP on November 18, 2017, 06:38:19 pm
Another easy week. Had 2 hat tourney's Friday and Saturday. My teams won both. The one on Friday I was going off: repeatedly getting poach deep D's, overall scoring/assisting more than half of our total points. Last game we were playing against the other stacked team but no one could contest me in the air and we won on universe. After my Summer training I have come to realize my best strength is acceleration 0-15Y.

Finished writing my program will post shortly.
Title: Re: FP's log
Post by: FP on November 23, 2017, 03:38:58 pm
11/22

2 hrs frisbee pickup:
I forgot to eat breakfast and I was in for hell on earth. Glycogen stores felt completely depleted it was pretty embarrassing how gassed I was getting from moderate level of play. Was ridiculously windy too.

11/23

400m in 1:15
10 min stretches + dynamic warmup

Jumps x25
SVJ:~30" (PR 32.5")
R-SLRVJ (3-step): 32.5" PR tie
RL-DLRVJ (3-step): 34.5" (PR 35.5")

40Y sprints x5
kind of slow. Hip flexors just not moving as fast as I would like . I think my QL is a weak link because after each sprint I naturally put my hands on my hips for extra support.

Football Pickup x 1 hour
some guys were playing on the turf and they were down a person so I asked to play. Ended up going pretty well although it wasn't super competitive. Scored on a bunch of deep shots although I got beat a lot on defense cause I kept watching the ball instead of my person. I think playing football would help me really improve my rounded cuts.
Title: Re: FP's log
Post by: FP on November 26, 2017, 09:16:25 pm
11/24 Dynamic/SPP volume day

Alternating step up hops:
30's 3x16

Weighted RFD hanging leg raises:
+25 x10,10
+35 x8

Jump squat:
95 x8,8
145 x8

Natural GHR (eccentric emphasis):
3x10

Sled lateral shuffles:
+270lbs, Resistance 3, 3x20y /leg

10 mins stretches

Sled Crossover steps:
+180lbs, Resistance 3, 2x20y/ leg

Core Circuit x3:
-Palloff Press x8 w/ 3 sec hold /side
-Side KB raises: 80 x8 /side
-Deadbugs x20 (ecc emphasis)

11/26 Dynamic Effort set -> Strength set-> Volume set
dyna-str- vol full squat:
135 x8
225 x8
295 x5
315 x5 RPE 7

Paused dynamic half squat:
315 x 8,8
225 x 30

4" elevation rack pull DL:
135 x10 (conventional)
225 x10 (c)
315 x3 (c)
385 x2 (c)
405 x1+1+1 (sumo, 30s between reps) RPE 8.5

Sprint treadmill sprints:
8x 8-12s sprints at varying resistances

SS:
-Reverse flys: 15's 2x8
-Rotator cuff arm rotations: 10's 1x8, 7.5's 1x8

Flys:
25x8
35x8


Title: Re: FP's log
Post by: FP on November 28, 2017, 09:53:59 pm
11/28 Uppers

SS:
-Pullups: 6,6,6,5+1+2
-Clap Pushups: 8,8,8,16

Core Circuit:
- 45lb side plank x45sec,30s,30s/side
- 45lb Russian Twists x20,20,20
- 45lb plank x45s, 30s, 30s

Seated OHP:
85 x7,7,7

SS:
-Tricep Pulldown: 50 3x8
-Bicep Curl 20's 3x12

Shrugs:
180 2x15
230 x10
Title: Re: FP's log
Post by: FP on November 30, 2017, 10:18:25 pm
So i'm in a 2 week block just trying to get used to higher frequency training. Doing a mix of stuff for now.

11/30 low rests strength+conditioning lifting

Squat (90s rests):
315 3x5

Sumo DL:
315 x5
365 x3
385 x2

Power clean from blocks (above knee) (90s rests):
185 3x5
205 2x3, 1x3F

Captains chair (slow ecc) (60s rests):
20,20,15

Finished this workout in about 1hr 15mins
Title: Re: FP's log
Post by: FP on December 01, 2017, 09:12:46 pm
12/1 french contrast test

Superset (1min between exercises, 5 mins between supersets):
-Pause half squats: 315x7, 365x5, 415x1 (tweaked back),315x6
-18" depth jumps: 3,3,3
-Jump squats: 75 3x5
-Wall skateboard pushoff: 3x10
-SVJ x3,3,1

I was kind of in a rush so the breaks I used were too short. SVJ rose by 2" between set 1 and 2 which is good, granted maybe it wasn't super warmed up. Set 3 i tweaked my back.
Title: Re: FP's log
Post by: FP on December 02, 2017, 07:52:38 pm
12/2 AM strength endurance SPP

5 mins cycling + dynamic stretches

DB Alternating Step-ups (90s rests):
50's x 40, 30, 25

SS x3 (90s between SS):
-Leg raises x 35, 30, 25
-KB swings:
--25lbs 2x30 (alternating arms)
--50lbs 1x30

3 mins static stretches

notes: 20 min workout. high RPE throughout, very short breaks. I need to do these more dynamically. Getting a sense of the weight-room conditioning workouts I'll be doing a lot at the end of the spring. Will workout Sunday+Tues and then take a 4-6 day deload.

PM uppers

DB seated OHP
42.5's 3x8

Single arm rows:
77.5 3x10 each side

Title: Re: FP's log
Post by: FP on December 03, 2017, 03:17:23 pm
12/3
AM: contrast training SPP

Workout time: 1 hr 45 min
Back is still tweaked so I worked around it this workout.

SS x3 (90s rests):
-Pause RFD Leg Press
--270 x20
--360 x20
--450 x15
-Sled pushes
--(max intensity) 2x 15 sec pushes
--(max intensity) 10s+10s+10s

Sprint starts (15-30s rests):
x15 ea/ leg

SS suitcase carry x2 (90s rests) (-1 set fewer):
-Right arm:
--110 x62 secs (+10 lbs, +2 secs)
--100 x60 secs
-Left Arm:
--110 x60 secs (+10 lbs)
--95  x54 secs  (-5lbs, -6 secs)

SS x3 (120s rests):
-Shuffle sled push:
--(max resistance) 3x8 steps/ ea leg (+higher resistance, -4 steps )
-Skater hops (paused)
--3x12

SS x3 (30s rest):
-Banded reverse flys (ecc):
--3x12
-Palloff press:
--3x8 (+higher intensity)

Title: Re: FP's log
Post by: FP on December 04, 2017, 08:14:44 pm
12/4
Workout time: 40 mins

Front squat (90s rests):
215 x8
225 x8
255 2x5
185 x13

SS:
-Reverse flys: 10's 3x8 (+1 set, +2 reps, -5lbs)
-Rotator cuff arm rotations: 10's 3x8 (+1 set, +2.5lbs)

SL hack squat rhythmic partials
L:180 x20,20, 230 x12
R: 180 x20,20, 230 x20

Pause RFD captains chair (60-90s rests): (+pause, RFD)
x35, 25, 18 (-0reps, -5 reps, -7 reps)

Pretty beat, had to sit with my head in my hands for maybe 3-5 mins after this workout. Just one more tomorrow to close out the training block.
Title: Re: FP's log
Post by: adarqui on December 05, 2017, 10:01:46 am
man that sux about the back tweak. how bad is it? Those kinds of tweaks seem much more of a probability when mixing heavy strength reps with explosive jumps/landings from my experience too.. mostly knee/ankle tweaks for me though.

415x1 in there seems pretty intense though, especially after repping 365. pretty big jump in weight.

hope it's nothing.
Title: Re: FP's log
Post by: FP on December 05, 2017, 10:36:10 am
Yeah that jump in weight was a bad decision. first rep of 415 was wobbly asf,  should have known I was not ready for 5rm or heavier half squats yet. Will do an ISO squat push next time I try to do svj/dlrrvj French contrast.
Title: Re: FP's log
Post by: FP on December 05, 2017, 12:38:48 pm
12/5 AM
Workout time:1 hr 15

Treadmill sprints 3x15s w/ jog between

5 mins stretches

BP (60s rest):
135 x8
185 2x3
135 x 10, 8 (pause)

Ab wheel  (60s rest):
15, 15, 28  :personal-record:

Rows :
60 x10,
85 x 8,8

SL hack squat rhythmic partials:
90 x20, 180 x20 /ea leg

DB Ohp (60s rests):
40's x 10, 10, 7 (+2, +2, -1)

RFD RDL (below knee):
225 x8
275 x8
295 x8,8

Edit: I put in the wrong number for bench. 185 2x8 would have been insane and a huge PR  :(

PM

Throws x 300 (45 mins) - not great consistency..
Title: Re: FP's log
Post by: FP on December 07, 2017, 11:40:17 pm
12/7

AM:

Trap Bar machine BSS:
L: 180 x 5, 230 x3, 5
R: 180 x 5, 230 x5, 6

seated DB OHP:
40's 3x8 (+2 reps)

Leg Press:
270x8
360x8
450x8
540x8
630x8
720x8

PM1:

30 mins cycling

10 mins stretching

Decline Situps:
15lbs 3x8

DB Rows:
80 3x8 each side (+5lbs)

Tricep overhead DB extension:
60 3x8

PM2:

Throws x 30 min
Pickup x 45 min

Seeing some rust when throwing and catching. Definitely need to get more touches in.
Title: Re: FP's log
Post by: FP on December 09, 2017, 02:46:50 pm
12/8 uppers

BW: 196 - I was avg 185 for most of the fall
DOMS: glutes, hip flexors a lot, quads, hams a little

Banded Y-T-W for posture: 3x8 each

SS1a: Push press:
115x5
135x5
115x5F
95 3x8

SS1b: landmines
Bar+45 x16
Bar +65 x8 (+10 lbs, +2 reps)
Bar +60 x10,12,12 (+5 lbs, +4 reps)

SS 1c: Deadbugs (3s ecc):
x 25, 25, 20 (+5 reps first 2 sets)

Standing calf machine:
320 x 20+10+10
320 x 15+10+10
320 x 15+10+10

Pullups:
x6
3x8 (+1/ set)

SS2a: Waiter carry:
L: 45lbs x60s, 45s, 45s (+15s rep 1)
R: 45lbs x60s, 60s, 45s (+15s reps 1,2)

SS2b: DB curls
30's x 8,8,8F (+10 lbs, -4 reps)

SS3a: dips:
x8, 7, 5+2

SS3b: reverse flys:
15's 3x8 (+1 set)

Gonna try to set up some tennis or ball or football and take a needed break from the gym. Shoulder stability and strength needs a lot of work
Title: Re: FP's log
Post by: LBSS on December 10, 2017, 12:31:42 am
tell me about it re: shoulder. mine is still fucked from hucking and then trying to play tennis too ambitiously in august. if you do play tennis just be careful, warm up super well, and don't get ahead of yourself. in other words, don't be like me.
Title: Re: FP's log
Post by: adarqui on December 10, 2017, 01:30:31 am
tell me about it re: shoulder. mine is still fucked from hucking and then trying to play tennis too ambitiously in august. if you do play tennis just be careful, warm up super well, and don't get ahead of yourself. in other words, don't be like me.

don't be like me either.

tennis wrecked my right elbow (tennis elbow). Also, my right hip was pretty jacked up during that time, probably from tennis and bad stretching combo. Edit: Tennis also wrecked my right hand .. remember I started playing lefty because my thumb/hand got all jacked up? :ffffffuuuuuu:

the theme here is, tennis is intense. ease into it. :pissed:
Title: Re: FP's log
Post by: FP on December 10, 2017, 02:36:00 pm
yeah I'll ease into it. Haven't had much injuries associated with tennis in the past which is why I do it on rest days.

I do have a rotator cuff injury that I haven't addressed that's been around for more than a year. I am doing a lot of targeting the shoulders and a few rehab exercises

I've had elbow issues on my throwing arm from too many Hucks but not recently and usually short term
Title: Re: FP's log
Post by: FP on December 10, 2017, 09:13:58 pm
1/09 French contrast sprints

French contrast set A *2:

-SS1a :DL off 3" blocks:
365*3
365*1+1+1+1+1
-SS1b: sprint treadmill 2*3 6-8 sec intervals
-SS1c: alt step up jumps 2*10
-SS1d: overspeed band assisted sprints 2*6*10Y
-ME 15Y Sprints 2x4

French contrast set B:

-SS2a: hip flexor ISO with 50 lbs *10
-SS2b: RFD hanging leg raises *25
-SS2c: RFD cable knee drives 30lbs*10 ea side
-SS2d: overspeed sprints 15Y *6
ME sprints 40y x4

Sprints felt very fast after the last FC set, I especially feel that this might be helpful for top speed. My turnover felt faster than usual. Do not recommend using DL with French contrast, will do trap bar next time.

Calves are RIDICULOUSLY sore from those myo sets yesterday.
Title: Re: FP's log
Post by: adarqui on December 10, 2017, 11:37:39 pm
1/09 French contrast sprints

French contrast set A *2:

-SS1a :DL off 3" blocks:
365*3
365*1+1+1+1+1
-SS1b: sprint treadmill 2*3 6-8 sec intervals
-SS1c: alt step up jumps 2*10
-SS1d: overspeed band assisted sprints 2*6*10Y
-ME 15Y Sprints 2x4

French contrast set B:

-SS2a: hip flexor ISO with 50 lbs *10
-SS2b: RFD hanging leg raises *25
-SS2c: RFD cable knee drives 30lbs*10 ea side
-SS2d: overspeed sprints 15Y *6
ME sprints 40y x4

Sprints felt very fast after the last FC set, I especially feel that this might be helpful for top speed. My turnover felt faster than usual. Do not recommend using DL with French contrast, will do trap bar next time.

Calves are RIDICULOUSLY sore from those myo sets yesterday.

interesting session. seems intense as fu*k!
Title: Re: FP's log
Post by: FP on December 11, 2017, 08:39:29 pm
french contrast is pretty intense. low volume except on power movements and longer rests between ME efforts.

12/11

Asked a cute girl out. Might try some crossfit with her this week  :D

calves still very sore
short rests for everything except sumo DL

HangPClean:
185 x5,5,5 (20-30 sec breaks)
195 x5 singles (15 sec rest between singles)
205 x5 singles (15 sec rests)

Sumo DL:
225 x8
315 x5
345 x5
355 x4 (-1 rep) (asked the trainer to tell me to stop when lower back started bending slightly. aels)

Alternating RFD banded knee drives:
3x30
1x 20+20+15 (10s rests)

SS x3:
-Bosu ball russian twists: 3x20
-Bosu ball alt sprint ROM press: 3x20 (10/side) (-5 lbs, +RFD)

SS x3:
-One arm pullups:
--R: neg100 x8, neg85 x8,8 (+neg15lbs, +2 reps)
--L: neg100 x8 neg85 x7,4F (+neg15lbs, -2 reps)
-RFD pause GHR:
--BW 3x15.
--35 lbs over head 3x12

SS x3:
-Clap pushups: x12,8,8
-V-ups x12,12,12

Title: Re: FP's log
Post by: adarqui on December 11, 2017, 09:52:22 pm
french contrast is pretty intense. low volume except on power movements and longer rests between ME efforts.

12/11

Asked a cute girl out. Might try some crossfit with her this week  :D

:headbang:

your speed/power in that crossfit session will be off the charts.. lol.


Quote
calves still very sore
short rests for everything except sumo DL

HangPClean:
185 x5,5,5 (20-30 sec breaks)
195 x5 singles (15 sec rest between singles)
205 x5 singles (15 sec rests)

Sumo DL:
225 x8
315 x5
345 x5
355 x4 (-1 rep) (asked the trainer to tell me to stop when lower back started bending slightly. aels)

:headbang:  :highfive:

Quote
Alternating RFD banded knee drives:
3x30
1x 20+20+15 (10s rests)

SS x3:
-Bosu ball russian twists: 3x20
-Bosu ball alt sprint ROM press: 3x20 (10/side) (-5 lbs, +RFD)

SS x3:
-One arm pullups:
--R: neg100 x8, neg85 x8,8 (+neg15lbs, +2 reps)
--L: neg100 x8 neg85 x7,4F (+neg15lbs, -2 reps)
-RFD pause GHR:
--BW 3x15.
--35 lbs over head 3x12

SS x3:
-Clap pushups: x12,8,8
-V-ups x12,12,12
Title: Re: FP's log
Post by: FP on December 12, 2017, 01:54:58 pm
12/12

Finals week..

sprint treadmill intervals: Max resistance 3*~16 (20s rests)

Full squat:
315 *5
335 2*3

Squat partials - gradually increasing depth from quarter to half squat:
405 *8,8,8 (earlier sets were more quarter sq, later sets more half squat)
225 *36 (half squats)

DJ's:
16" box *3,3
10" box *3,3

DB jump squats:
50's x3+2
30's x3+3+2

Sprint treadmill intervals:
Max resistance 5* 20-30 steps (20s rests)

SL cable ham hyperextension:
R:
45 *6
50 2*6 :personal-record:
L:
45*6
50*6 :personal-record:
55*6 :personal-record:

Stiff leg ankle hops 2*12

Calf super-super set (10s between exercises, 90s between a
SS):
SS1a:seated paused calf raises: 90 3*20
SS1b: standing calf machine paused (legs squared): 340 3*8
SS1c: standing calf machine paused(toes ext rotated) 340 3*8
SS1d: standing calf machine paused ( toes int rotated) 340 3*8

RFD paused GHR:
BW *15
35lbs overhead *8
45lbs overhead *7,6 (no pause)

20 mins stretching

Really need to rest. Wanted to do another SVJ French contrast but I'm too burned out for good ME jumps. Depth jumps fucking sucked.

Upcoming 3 day deload feat:
- agility ladder
- core
- breathing
- throws
- dynamic flexibility
Title: Re: FP's log
Post by: FP on December 14, 2017, 08:39:01 pm
Even in the midst of finals week, could not bring myself to do a 3 day deload. 1 day rest is fine to get my mojo back for lower vol session

12/14
Workout time: 1hr 30

Trap bar DL:
325*5
395 3*3 (PR tie)
315 *5, 5, 5, 10 (45s rests, RFD) (+extra volume)

Behind the head seated OHP:
85*8
95 2*8 (+1 set)
105 *8F (+10lbs, +1 set)  :personal-record:

ss1a: DB reverse flys 15's 3x8
ss1b: bent over DB external rotations 12.5's 3x8 (+2.5lbs/ arm)

ss2a: Dec situps (overhead weight):
BW x25
10lbs x12 (+4 reps)
25lbs x1 (+5 lbs) big  :personal-record:
10lbs x12 (+4 reps)
ss2b: Palloff Press 3x8 ea side

ss3a: Bar Curls: 65 2x8, 70 1x8
ss3b: Tricep cable machine: 57.5 3x8


jumps+dunks x25 - got a few hard dunks in including 1-step DLRVJ. Not high enough to tomahawk. If I could palm the ball with my left hand I could dunk off R-SLRVJ.

SVJ @31"
DLRVJ @33.5"
L-SLRVJ @30"
R-SLRVJ @32"

bball skill dribbling x 20 mins

Title: Re: FP's log
Post by: LBSS on December 15, 2017, 03:06:42 am
105x8 seated btn ohp is really solid, especially considering how long your arms are.  :lololol:
Title: Re: FP's log
Post by: FP on December 15, 2017, 03:05:57 pm
Yeah the OHP PR is actually pretty big. I think those waiter carries helped a lot cause they teach you to brace the shoulder girdle.

12/14

2 work intensive days with 2 finals. 3 hrs sleep, fasted. Ugh Pretty below average training today. Low volume, low intensity. I should really rest more.

HPC from mid thigh block
185 *5,5,5

fsq
225*5

SS1a:  hack squat partials up to: 540*10
SS1b: DJ's off of 10" : 4*6 (some really good ones here, improved by 4" from start to finish

DL hurdle bounds: 10* 5 bounds (20-30s rests)

SL alternating hurdle bounds: 4*5

Jumps * 30 pretty meh. Nothing noteworthy at all. Experimenting with some DLRVJ side plants.


Title: Re: FP's log
Post by: adarqui on December 15, 2017, 03:44:04 pm
105x8 seated btn ohp is really solid, especially considering how long your arms are.  :lololol:

x2

behind the neck is really rough, always been afraid of it myself. Tried it a few times but felt scary. FP's mobility skills & attention to detail in that department, are probably a huge difference maker.
Title: Re: FP's log
Post by: FP on December 16, 2017, 09:25:01 pm
This should have been a rest day. With finals week over and classes done I suddenly have as much time as I want to train.. but I need to rest.

Chinups 3x8

SS1a:OH tricep DB extension: 60 2x8, 65 x8 (+5 lbs last set)
SS1b: DB curls: 30's x8,8, 35's x8 (+5 lbs/arm last set)
SS1c: Ab machine 120 (max resistance) 3x12

SS2a: Flys 30's 3x8
SS2b: Reverse flys: 20's x8,8,7 (+5lbs/arm)

SS3a: Tricep Pulldown: 3 sets up to 95 x8
SS3b: Rows: 150 3x8

Squat 315 x5,5,5,4 ugh
Title: Re: FP's log
Post by: FP on December 17, 2017, 05:10:14 pm
Went to the gym for a recovery run and overdid it again. Threw in lots of core volume and then played tennis. Need to stop doing upper body brolifting. Functionality first

2.6 miles in 18:30
- first mile at 8:50 pace
-next half mile at 6:20 pace
- one mile at 6:55 pace

SS1a: cable knee drives: 42.5 3*10 ea side
SS1b: cable wood choppers: 42.5 3*10 ea side

SS2a:side planks w/ 45lbs 3*45s (+15s/ side)
SS2b:russian twists w/ 45lbs 3*16
SS2c: OH DB carries : 40's 3* 25s

SS3a:clap push-ups : 3*10 (+2 reps/ ea set)
SS3b:TRX rows: 3*8

SS4a:Calf raises : 400 6*15
SS4b:seated calf raises: 110lbs 3*20 (+20 lbs, -pause)
SS4c:band assisted ankle jumps: 3*10

1hr tennis: we only rallied but I was looking alright. Might look to get more into tennis at some point.
Title: Re: FP's log
Post by: FP on December 18, 2017, 04:12:37 pm
12/17
BW: 197
Aches: left hamstring slightly pulled, left elbow a little cranky

SS1a walking lunges 110 3*16
SS1b side lunges 110 3*8 ea side
SS1c reverse lunges 110 3*16
SS1d curtsy lunges 110 3*16

Cap chair side to side over a foam roller *12,16,11

SS2a crunches 3*30
SS2b v-ups 3*12
SS2c Russian twists w/ 30lbs 3*20
SS2d captains chair *9+5, 20, 15

Machine trap bar DL (low handles):
360 *5
410 *5
460 *1F lost grip. Straps next time

SS3a: alternating step-ups 15" box, 110 lbs 3*24
SS3b: machine RFD trap bar DL: 270 3*5

alt arm KB swings 30lbs 5*20 (30s rests)
Title: Re: FP's log
Post by: FP on December 19, 2017, 06:26:56 pm
12/18
Well the last 3 days were mostly core and some upper/lower volume so that's my deload I guess.

Ss1a: Squat:
315*3
335 2*3
355 *2+1 (15 sec break between last reps. pretty easy however depth not atg, but below parallel)  :personal-record:
315*5

Ss1b: depth jump off 10"
4*5 nice. my highest touch was maybe 1.5" higher than the vid, which I believe to be around 33")

SVJ: 2*3 pretty good. I don't have measurements. Lower than DJ

Bench:
175 2*5
135 (paused)* 8,8,8,10

Max resistance Sprint treadmill intervals:
40 steps *4 (30-40s walking rests)
50 steps *1

ultimate *90 mins
RPE 7
Playing real competitively despite being almost 15lbs heavier than in-season. Being bigger is kind of fun but optimal end-season weight will probably be like 180

http://www.youtube.com/watch?v=JlhmxULz-2Y
Title: Re: FP's log
Post by: adarqui on December 20, 2017, 12:45:15 pm
12/18
Well the last 3 days were mostly core and some upper/lower volume so that's my deload I guess.

Ss1a: Squat:
315*3
335 2*3
355 *2+1 (15 sec break between last reps. pretty easy however depth not atg, but below parallel)  :personal-record:
315*5

solid!! :ibsquatting: :ibsquatting:

Quote
Ss1b: depth jump off 10"
4*5 nice. my highest touch was maybe 1.5" higher than the vid, which I believe to be around 33")

SVJ: 2*3 pretty good. I don't have measurements. Lower than DJ

Bench:
175 2*5
135 (paused)* 8,8,8,10

Max resistance Sprint treadmill intervals:
40 steps *4 (30-40s walking rests)
50 steps *1

ultimate *90 mins
RPE 7
Playing real competitively despite being almost 15lbs heavier than in-season. Being bigger is kind of fun but optimal end-season weight will probably be like 180

http://www.youtube.com/watch?v=JlhmxULz-2Y
Title: Re: FP's log
Post by: FP on December 20, 2017, 05:32:52 pm
12/19
Fasted

Behind head bb ohp:
95*8
105*8 PR
115*6 PR

Ez bar curl: 75 3*8

Ss1a:  situps w/ 30lbs 3*30
Ss1b: Russian twists w/ 30 lbs 3*30

Ss2a: pull-ups 7, 4+2+1+1, 4+1+1+1 dunno what happened here
Ss2b: triceps cable extension 72.5 3*8

Traps: 230 2*15

Shots *50
SL SVJ 2*3
Dunks *10

http://www.youtube.com/watch?v=ARtWcW_DIoI
Title: Re: FP's log
Post by: Mutumbo000 on December 20, 2017, 09:04:41 pm
12/19
Fasted

Behind head bb ohp:
95*8
105*8 PR
115*6 PR

Ez bar curl: 75 3*8

Ss1a:  situps w/ 30lbs 3*30
Ss1b: Russian twists w/ 30 lbs 3*30

Ss2a: pull-ups 7, 4+2+1+1, 4+1+1+1 dunno what happened here
Ss2b: triceps cable extension 72.5 3*8

Traps: 230 2*15

Shots *50
SL SVJ 2*3
Dunks *10

http://www.youtube.com/watch?v=ARtWcW_DIoI

EASY!
Title: Re: FP's log
Post by: adarqui on December 20, 2017, 09:14:26 pm
12/19
Fasted

Behind head bb ohp:
95*8
105*8 PR
115*6 PR

Ez bar curl: 75 3*8

Ss1a:  situps w/ 30lbs 3*30
Ss1b: Russian twists w/ 30 lbs 3*30

Ss2a: pull-ups 7, 4+2+1+1, 4+1+1+1 dunno what happened here
Ss2b: triceps cable extension 72.5 3*8

Traps: 230 2*15

Shots *50
SL SVJ 2*3
Dunks *10

http://www.youtube.com/watch?v=ARtWcW_DIoI

that was pretty nasty.
Title: Re: FP's log
Post by: FP on December 21, 2017, 11:25:03 am
I think most of my workouts are fasted morning workouts.

1/20
BW:196

Fsq:
255 *5
275 *3
295 *3  :personal-record: by 10lbs
205 *14

French contrast ABCD:
A: Half squats:
365 *5
385 *5
B: DJ's off 15": 3*5 (last session was good. This session was better)
C: trap bar jumps:
135 2*5
95 *5
D: stiff leg ankle hops 2*15

Ss1a: fly's 35's 3*8  :personal-record:
Ss1b: reverse fly's 17.5's *8,8,12

Ss2a: ab wheel side to side: 3*16
Ss2b: reverse ab wheel side to side: 3*14

Precor rows: 90 2*8, 105 *8

Overhead lunges:
75*8
95*16
95*16
105*12  :personal-record:
125 *4+2  :personal-record:
Losing balance a bit

Pickup *120 mins
RPE 6
Holy shit I'm in really good shape from doing minimal recovery lifting and supersetting constantly.
Title: Re: FP's log
Post by: adarqui on December 22, 2017, 09:56:31 am
I think most of my workouts are fasted morning workouts.

1/20
BW:196

Fsq:
255 *5
275 *3
295 *3  :personal-record: by 10lbs
205 *14

French contrast ABCD:
A: Half squats:
365 *5
385 *5
B: DJ's off 15": 3*5 (last session was good. This session was better)
C: trap bar jumps:
135 2*5
95 *5
D: stiff leg ankle hops 2*15

Ss1a: fly's 35's 3*8  :personal-record:
Ss1b: reverse fly's 17.5's *8,8,12

Ss2a: ab wheel side to side: 3*16
Ss2b: reverse ab wheel side to side: 3*14

Precor rows: 90 2*8, 105 *8

Overhead lunges:
75*8
95*16
95*16
105*12  :personal-record:
125 *4+2  :personal-record:
Losing balance a bit

some of these are PR thread worthy for sure, like FSQ PR :personal-record: :highfive:

heavy overhead lunges sounds brutal. seems like a great lift though.

Quote
Pickup *120 mins
RPE 6
Holy shit I'm in really good shape from doing minimal recovery lifting and supersetting constantly.

awesome.
Title: Re: FP's log
Post by: FP on December 22, 2017, 10:55:31 pm
1/21
Didn't feel like training today. Pumped out a little bit of volume and called it very early

Trap Bar DL
325 *5 rfd
375 *1+1+1+1+1 rfd
375 *3
395 *2
325 *10

SL ham cable hyper
40 *6
45 *6 /ea leg

Max resistance sprint treadmill intervals):
40 steps *4 (30s walking rests)
60 steps *1

SL leg press:
270 *8,8 / ea leg

Shots *75 3-pointers looking pretty good maybe 2/5 or 1/3 makes
Dunks *5 eh
Title: Re: FP's log
Post by: FP on December 23, 2017, 08:05:36 pm
9th consecutive day training!

Ultimate Tourney ~4 hours: 7*20 minute games+byes

Highest level tourney I have played at. A I am still probably one of the fastest at this event but feeling kind of bulky and most definitely need to be much faster and more nimble at pro tryouts in a few months. Throws looked fine. In great shape but not in frisbee shape.

-air game: 4/5:  lot of posterizing skies including some against very good players - going up pretty well with both SL plants and either hand
-acceleration: 4/5
-change of direction: 2/5 Heels and toes absolutely destroyed from the poorly sized turf shoes I wore. Very painful. A little slow out of hard plants, rounded cuts could be better.
-top speed: 3/5 this still needs a lot of work
-mental presence: 2/5 a little out of it

Title: Re: FP's log
Post by: FP on December 24, 2017, 02:55:37 pm
12/24
BW:194
really short rests for everything

DB OHP: 45's *8,8,8 [+weight]

ss1a: deadbugs (3s ecc): 4*26 [+reps]
ss1b: landmines: 65 3*12, 75 *8 [+weight]

ss2a: pullups 3*8
ss2b: lunge hops 3*8

ss3a: cable knee drives 47.5 3*12 /ea side [+weight, +reps]
ss3b: side to side reverse ab wheel *20, 14+6, 12+8 [+reps]

ss4a: bosu ball DB arm drives: 20's *30,30,40 [+reps]
ss4b: single arm pullups: [+extra heavy set]
-L: 100 *8, 85 *7, 5+2
-R: 100 *8, 85 *8,8

Battle ropes (20-30s rests): [+shorter rests, +more reps]
ss5a: alt slams 4*30, 2*40
ss5b: double arm slams: 4*15, 2*20


So there is something definitely inconsistent with pullups and it has to do with core stability. I noticed that sometimes my pullups are a lot stronger and it is usually after I do certain core movements. Tested it out today, doing pullups after eccentric deadbugs and what do you know - my pullups felt strong again. How bout that.
Title: Re: FP's log
Post by: FP on December 25, 2017, 06:44:46 pm
12/25

Ss1a: Squat:
305*5 paused
355 *2,2,2,2 pretty easy

Ss1b DJs:
4*5

Hit my hand on a railing going up for dj and injured my wrist. It's pretty gnarly looking, bony lump right index finger around the base of the wrist. Waiting on an X-ray at the hospital

UUPDATE: it's fractured for sure and possibly dislocated. cant really use my right hand for anything. No DB's, probably no BB. I can't draw or write which is the big killer, I can't work and I don't know if I'll be able to continue with my digital art class that starts next week. I foresee a lot of leg press volume in the future, maybe zercher squats or some funky front rack shit. We will see.
Title: Re: FP's log
Post by: FP on December 27, 2017, 03:25:21 pm
My hand is pretty fucked up. Will not be able to see a specialist until friday.

12/27
fasted

45 min treadmill run @ 8:27 mile pace (5.3 miles)

zercher squat 135 *5

hands free front squat 135 *5

safety bar squat
160 *5 paused
250 *5 paused
300 *5

jog went well
safety bar very promising, zercher will take some getting used to. fsq is out, too unstable.
gym has pretty good leg exercise selection, core should be fine too. cannot do upper body at all
Title: Re: FP's log
Post by: FP on December 29, 2017, 12:03:31 am
Hand feeling a little better but still very swollen and bruised up. Hope I get some good news from the doc tomorrow

12/28

horizontal leg press 5 sets up to 630*8

Safety bar squat:
250*5
340*3,3,3
320*5,5,5
270*12

Zercher squat
225*5
245*5
265*5

just testing the waters but went pretty heavy.
Title: Re: FP's log
Post by: FP on December 29, 2017, 08:56:05 pm
12/29

Saw the doc. he wasn't a wrist specialist. annoying asf

Ss1a: ez curl Zercher GHR:
105 4*8

Ss1b: back ext
170 4*8

Ss2a: sl glute machine
100 4*8/ ea side

Ss2b: ham curl
155 4*8

Calf raises:
340 3*15+9+9

Safety bar good morning:
120*8
170 2*8
Title: Re: FP's log
Post by: FP on December 30, 2017, 05:37:49 pm
12/30
Fasted

50 min treadmill run @ 7:47 mile pace (6.42 miles)

This is definitely some kind of PR. It was supposed to be a 30 min run and when I started I was thinking "I might only be able to do 20 mins" and then 18 mins in I hit runners high and I realized I could do more. From 18- 45 mins it was pretty low rpe, 45-50 my stomach tightened up like it was gonna cramp. I could have done 60 minutes, I'm sure of it!
Title: Re: FP's log
Post by: FP on December 31, 2017, 10:20:04 pm
12/31
hamstrings sore. good mornings+ham curls is a great combo

safety bar squat:
250 *5 paused
300 *5 paused
320 *5 paused
330 *5
340 *5,5,5 STRONG

zercher squat:
225 *6
275 3*6
lots of stretch reflex. gonna drop the weight and do a 3s ecc+pause next time

hack squat (slight int rotation):
270 *8
320 *8
360 *8,8
max ROM before back starts coming off the seat

any issues?

http://www.youtube.com/watch?v=336Blb-qHew
http://www.youtube.com/watch?v=-04kqCWG_aQ
http://www.youtube.com/watch?v=-Aw9QG_P57o
Title: Re: FP's log
Post by: maxent on December 31, 2017, 10:22:50 pm
Really impressive. You could probably do a lot better with lifting shoes but good stuff.
Title: Re: FP's log
Post by: FP on January 01, 2018, 08:16:11 pm
thanks! I'll look into it at some point. I've kind of deceived myself saying I'm lifting for field sport so I don't really need lifting shoes. honestly though at this point lifting for the sake of lifting is just as important to me as Frisbee

1/01
Lol the gym is packed and a whole bunch of people are doing dumb shit. One dude is doing single leg balancing on an upside down bosu ball while doing db overhead press.

SL ham cable hyper (3s ecc):
40 4*6 ea side

Ss1a zercher ghr ez curl bar (3s ecc):
85 3*8

Ss1b back ext :
190 3*10
Not sure if I like this, I can't tell if the form is consistent. Feel like I'm cheating with my legs and by having my butt curled slightly. Definitely feeling it in the back tho

Safety bar good morning:
140 3*8
160 *7

ham curl (2s ecc):
170 3*8
Not sure if form is consistent here too

Dec sit-ups:
15 w/ hands behind head + 10 regular
12 w/ hands + 9 regular
11 w/ hands + 7 regular
Title: Re: FP's log
Post by: LBSS on January 03, 2018, 02:18:08 am
12/25

Ss1a: Squat:
305*5 paused
355 *2,2,2,2 pretty easy

Ss1b DJs:
4*5

Hit my hand on a railing going up for dj and injured my wrist. It's pretty gnarly looking, bony lump right index finger around the base of the wrist. Waiting on an X-ray at the hospital

UUPDATE: it's fractured for sure and possibly dislocated. cant really use my right hand for anything. No DB's, probably no BB. I can't draw or write which is the big killer, I can't work and I don't know if I'll be able to continue with my digital art class that starts next week. I foresee a lot of leg press volume in the future, maybe zercher squats or some funky front rack shit. We will see.

 :pissed:

what did the annoying doc say?
Title: Re: FP's log
Post by: FP on January 03, 2018, 02:45:15 pm
12/25

Ss1a: Squat:
305*5 paused
355 *2,2,2,2 pretty easy

Ss1b DJs:
4*5

Hit my hand on a railing going up for dj and injured my wrist. It's pretty gnarly looking, bony lump right index finger around the base of the wrist. Waiting on an X-ray at the hospital

UUPDATE: it's fractured for sure and possibly dislocated. cant really use my right hand for anything. No DB's, probably no BB. I can't draw or write which is the big killer, I can't work and I don't know if I'll be able to continue with my digital art class that starts next week. I foresee a lot of leg press volume in the future, maybe zercher squats or some funky front rack shit. We will see.

 :pissed:

what did the annoying doc say?

No lol the doc wasn't annoying I was annoyed that I requested an appointment with a specialist and they stuck me with a regular doc.

I saw a specialist today and he recommended surgery. 3 month recovery with no lifting

1/02

20 mins full body stretches
1 hour low intensity cycling
5 min back decompression
Title: Re: FP's log
Post by: LBSS on January 04, 2018, 04:24:49 am
ah. surgeons gonna surgery. get a second opinion.
Title: Re: FP's log
Post by: FP on January 05, 2018, 11:32:47 am
Unfortunately I agree with this doc. I can't just walk around with a bone sticking out of my wrist. There's no way to know if I'll return to full function without getting it fixed.

Gonna have the surgery in a few hours. I'll probably be back to doing jogging and careful exercise within a few weeks. No training last 2 days, been having depressive episodes from a mix of life stresses. Hopefully I can still draw after surgery
Title: Re: FP's log
Post by: LBSS on January 05, 2018, 12:50:07 pm
Damn dude. Good luck with the surgery, heal quick.
Title: Re: FP's log
Post by: FP on January 10, 2018, 01:26:51 am
Wow it's been a week. Hand is in a cast with a staple in my wrist, can't grip anything and doctor hasn't cleared me to workout but I have no healthy hobby I can use for fulfillment with my hand broken so I went for it making sure to pay close attention to my wrist.

1/09
ham mobility very good from not lifting
glute activation very bad

Safety Bar squat:
300 *5 paused
320 *3 paused 3s
320 *5,5

SB good morning:
160 *5
140 3*8

Leg Press:
450 *8
540 *8,7

ss1a: ham curl
180 3*8

ss1b: back ext
200 *8
170 3*12, 1*20
not feeling it in the back. need to tinker with form

terrible session. wanted to call it after paused SB  squat, just dying out of breath between good morning and leg press sets and went to the bathroom 3 times continuously splashed cold water on my face, tried to throw up but just ended up belching a lot. Even though it sucked I needed this, felt better after

life stresses really piled up, possibly in CNS burnout? I dunno feel like I could train alright. Been spending all my free time rewatching series and stuff like that. 18hr/week Class is brutal it's much harder to draw with the cast and today I lost 8 hours of work because of a computer issue. I have to make it all up. Just have to get through a few more weeks
Title: Re: FP's log
Post by: adarqui on January 10, 2018, 11:29:00 am
I definitely agree with getting some work in - SSBar's are amazing in situations like this. But don't get so caught up in the numbers right now. too much going on.

Just so nuts that you had to get surgery. Every time i think about how you hurt it, i cringe a little.

fu*k.
Title: Re: FP's log
Post by: FP on January 12, 2018, 12:34:31 pm
 :pissed: yeah it's pretty gnarly

1/12

Ssb squat:
295*5
320*5
340*5
350*5!

Ssb pause half squat:
300 3*8  rfd
300 *20
So 300*20 normal speed feels almost the same rpe as 300*8 RFD. Definitely need to be doing more RFD lifts rather than chasing big weights.

Ssb good morning:
150*8
160 2*8

Ss1a:
Ham curl 205 3*8

Ss1b: q,Back ext
270 3*8
Apparently I've been doing these wrong there's a little belt you're supposed to use that I didn't notice
Title: Re: FP's log
Post by: FP on January 13, 2018, 04:13:21 pm
1/13

30 min treadmill jog @ 8:30mile/5:17km pace

Core circuit:
Elongated plank w/ 25lb 3*25s
Side to side reverse ab wheel: 20,16,12
Deadbugs (3s ecc):20,20,12

Immovable resistance ISO's:
Outside leg pushes 3*5 (2-4s contractions)
Inside leg pushes 3*3 (2-4s contractions)

Need to start doing outdoor jogs as weather improves, treadmill is dumb. Immovable Iso's are very high intensity, nerd to be careful with programminh
Title: Re: FP's log
Post by: adarqui on January 13, 2018, 08:32:30 pm
1/13

30 min treadmill jog @ 8:30mile/5:17km pace

Core circuit:
Elongated plank w/ 25lb 3*25s
Side to side reverse ab wheel: 20,16,12
Deadbugs (3s ecc):20,20,12

Immovable resistance ISO's:
Outside leg pushes 3*5 (2-4s contractions)
Inside leg pushes 3*3 (2-4s contractions)

Need to start doing outdoor jogs as weather improves, treadmill is dumb. Immovable Iso's are very high intensity, nerd to be careful with programminh

agreed, treadmill sucks.

also, overcoming iso's are rough. not sure if the risk/reward ratio pays off. every time i've done them, tendons just get hit way too hard. I imagine adductor overcoming isos would feel especially intense.
Title: Re: FP's log
Post by: FP on January 15, 2018, 06:02:01 pm
1/13

30 min treadmill jog @ 8:30mile/5:17km pace

Core circuit:
Elongated plank w/ 25lb 3*25s
Side to side reverse ab wheel: 20,16,12
Deadbugs (3s ecc):20,20,12

Immovable resistance ISO's:
Outside leg pushes 3*5 (2-4s contractions)
Inside leg pushes 3*3 (2-4s contractions)

Need to start doing outdoor jogs as weather improves, treadmill is dumb. Immovable Iso's are very high intensity, nerd to be careful with programminh

agreed, treadmill sucks.

also, overcoming iso's are rough. not sure if the risk/reward ratio pays off. every time i've done them, tendons just get hit way too hard. I imagine adductor overcoming isos would feel especially intense.

My old groin injury flared up the next day after those Isos. Its definitely something to be careful with but worth it in my opinion. Overcoming Isos can override your body's firing pattern and possibly replace it with a better one. I noticed even slight adjustments in the ISO position made a huge difference in how much force I could generate. Also being able to train sports specific movements at a high intensity that you couldn't get with sleds is a huge plus too. Lastly it's good to have some backup exercises to play with since right now what I can do with my wrist is really limited.

1/15

Back ext (3s ecc)
230 4*12

Leg ext (upper rom only)
100 4*12

Calf press. (2s ecc)
400 3*12

Ham curl (3s ecc)
165 *8,8,7+1

Safety bar good morning:
140*8
160*8
170 2*8
This feels stronger after back ext stim

Core circuit a:
V-ups *15,12,12
Crunches *20,20,20
Knee to elbow *12, 7, 8 (failing badly)

Core circuit b:
Bosu ball side laying palloff press: 18lbs 3*8 ea side
Side planks w/ leg raise: 3*12 leg raises ea side (left leg weaker)
Situps: 20,20,18

5 mins stretches
5 min jog
Title: Re: FP's log
Post by: FP on January 17, 2018, 08:55:05 pm
Got my new cast, which I have to wear for a month. It is more awkward than my old one, cannot hold the safety bar comfortably.

Mental state went from moping depressive to hyperactive manic in the matter of a few days.
-last 3-4 days have been 6/ hrs of sleep /day but weirdly have not been tired
-can't stop smiling for a significant portion of the day, just feel really good and confident
-high energy, motivation

Downside of low sleep is low back/glutes are not fully recovered from the last volume session. Lifts felt hard today, definitely could not have upped the weights. Need to up the protein and catch up on sleep.

1/17

SB full squat:
340*3
320*5,5
340*5,4

SB pause RFD half squat:
300 5*8

Good shit. The pause RFD half squat is where my athletic gains are gonna come from.
Title: Re: FP's log
Post by: FP on January 21, 2018, 12:25:19 am
1/20
SPP conditioning superset - 110lb safety bar (no rest between exercises, 90s between supersets) * 4 sets:
-15s half squat iso
-rfd side lunges *6
-15s half squat iso
-rfd stepups *6
-10s half squat iso
-rfd bss *4 / ea side
-10s half squat iso

the point of this is to be able to maintain good athletic stance for a while. not sure its effective, weightless+ more dynamic+more time might be better. mid back got hit hard

back ext (2s ecc, 60s rest, prefatigued)
210 3*8

core ss *3:
-ss1a v-ups *10
-ss1b weighted reverse side to side ab wheel 35lb*12
-ss1c deadbugs (3s ecc) *12

core ss *3:
-crunches *30,20,20
- leg raises (bottom rom only) 3*15
- knee to opposite elbow 3*10 (i have trouble with these)


Title: Re: FP's log
Post by: FP on January 22, 2018, 08:46:59 pm
1/22

4.85miles/7.8km in 40 mins (8:15 mile pace)

Finally some nice weather prompted my first outdoor run in a while. The hills are the worst. Went a little too hard as usual, some pains flaring up a bit. Definitely will cut distance and intensity next run.

Posture still an issue. I was feeling it in the mid-back a good deal, but neck drooping is the bigger problem. Definitely going to hit these with a high-rep scheme , probably longer duration isos. Also need to re-up with my posture devices which I have been slacking with.
Title: Re: FP's log
Post by: FP on January 24, 2018, 03:35:13 pm
1/24

Safety bar pause RFD half squat:
320 3*8
-felt kind of slow, weight drop next session

SB Half Squat jumps:
110 *5,5,3+1+1, 3+1
-definitely not as explosive as a month ago

SB good morning:
160*8
170*8,8

Back Ext (3s ecc, pause):
250 *10,8,10

core circuit *3:
-ss1a v-ups *10
-ss1b weighted reverse side to side ab wheel 35lb*12
-ss1c deadbugs (3s ecc) *12
--same as last time but better form

core circuit *3:
-https://www.youtube.com/watch?v=0n4dmJfpe5M (https://www.youtube.com/watch?v=0n4dmJfpe5M)
5lb weights, 3*8 for everything except russian twists, 3*12

core circuit *3:
-knee to elbow bicycles: 3*12
-crunches 3*30
-unsupported situps *20,18,17+2

sprint treadmill:
-45 explosive steps at max resistance
-15-25s jog at low resistance
-repeat *6
Title: Re: FP's log
Post by: FP on January 27, 2018, 11:02:31 am
1/26

safety bar pause rfd half squat:
300 4*8

ss1a outside leg overcoming iso:
3*5

ss1b safety bar rfd alternating side lunges:
110 3*10

altetnating rfd stepups:
110 3*16

ss2a supermans
3*12

ss2b alt rfd cable knee drives:
32.5 3*16

skater hop stick (1 hop)
*~40

skater hop rebound+stick (2 hops)
3*10

core circuit *3:
-bicycles 3*12
-reverse side to side ab wheel 35lbs 3*12
-3s ecc deadbugs *12,12,15

5 min stretches
Title: Re: FP's log
Post by: FP on January 28, 2018, 06:58:05 pm
1/27

1.25 mile jog @ ~9:30 mile pace?
*15 intermittent 10-15Y sprints throughout jog

First time sprinting since wrist injury, mostly staying in acceleration. Stuffed my cast with cotton so it wouldn't move around and disturb the surgical pins. First few sprints actually felt very fast.

1/28

SB full squat:
235*5
305*5
325*3
345*3  :personal-record:
365 (380?)*3  :personal-record: (+30lbs, -2 reps)
-So to be clear I'm not sure if the safety bar actually weighs 70lbs, which is what all my previous logs assumed. I don't think it weighs 45. None of the gym people know shit. From now on I'm going to log as if it weighs 55lbs. Reps all felt strong, took about a 5sec rest between reps 2-3 to be extra safe but don't think I needed to.

SB good morning
125 *8
165 (180?) 3*8 (+10lbs PR)

Back ext (3s ecc, pause)
280 3*8 (+30lbs PR)

Decline situps
15lbs behind head *8,8,6




Title: Re: FP's log
Post by: Leonel on January 29, 2018, 11:46:45 am
Going strong despite injury... great stuff. On my way to hit some strict press and upper accessories at the moment. You're right I'm not gonna quit now.
Title: Re: FP's log
Post by: FP on January 31, 2018, 05:18:42 pm
thanks leonel. lets get it  :strong:

1/29
45 mins throws: working on the lefties. forehands are pretty inconsistent (1/5 are good, 2/5 are catchchable, 2/5 are unacceptable). backhands are better, 9/10 are ok. lefty backhand range is maybe 55y, decently consistent

1/31
checking out the newly renovated school gym

handicap machine pec fly
190 2*8
180*8
140*20

ab crunch machine (45s rests)
190*12,12,10

uphill sprint starts
10y *15 (15-30s breaks)

alternating knee drives (rfd)
16*3 (60s rests)

ss1a:v-ups 3*16
ss1b: deadbugs (3s ecc) 3*16

SL GHR
3*8 ea leg
-more of a back /anti twisting exercise

back ext
250 (maxed out)*12,12,20 ( 60s rests)
Title: Re: FP's log
Post by: LBSS on January 31, 2018, 10:27:59 pm
what do you mean by SL GHR? if you mean it literally you'd have to have the most diesel hamstrings in the history of the world. or
Title: Re: FP's log
Post by: FP on February 01, 2018, 11:27:06 am
what do you mean by SL GHR? if you mean it literally you'd have to have the most diesel hamstrings in the history of the world. or

well the ghr mahine was adjusted so i had the padding about mid-thigh, maybe even closer to the hip. not at the knee like youre probably thinking. i guess you could even call them back extensions but thats not right because the motion comes from the hip, not the spine. or the right leg the challenge wasnt even the extension but the iso hold at the top. padding on the knee would indeed be insane and definitely something to experiment with cause i am dissatisfied with ham curls and cable hypers as my primary ham movements.
Title: Re: FP's log
Post by: FP on February 02, 2018, 09:26:53 pm
2/02 rfd day

safety bar pause rfd half squat
295 2*8
265 2*8

safety bar alternating rfd step up hops:
115 *16, 14, 14

safety bar bss hops:
115*8 /ea side
95 2*8 /ea side

alternating cable rfd knee drives (from plank):
27.5's 3*14

anyone have thoughts about mixing different training goals in one session? for example max strength and volume in the same day or rfd and volume? the quote i remember from triphasic training is not to mix rfd with anything else because it sends your body mixed signals and you end up developing neither category
Title: Re: FP's log
Post by: LBSS on February 03, 2018, 12:33:43 am
i don't know about that but you're an animal right now. broken/repaired wrist, still doing weighted single leg hops and all kinds of crazy shit. respect.
Title: Re: FP's log
Post by: FP on February 08, 2018, 12:13:45 am
i don't know about that but you're an animal right now. broken/repaired wrist, still doing weighted single leg hops and all kinds of crazy shit. respect.

 ;D I was feeling kinda down and this really brought me up when I read it. On further analysis this is a successful compliment because it acknowledges my perseverance in the face of adversity and approval for unconventional exercise selection, both things I take lots of pride in.

Unfortunately I have developed some kind of back problem which I strongly suspect might be a slipped disc or spondylolisthesis and has not gone away with rest. Pretty much takes away the remaining exercises I could do after my wrist injury. Will see doc asap
Title: Re: FP's log
Post by: FP on February 17, 2018, 02:24:25 am
wow it's been 2 weeks holy shit. back is feeling better, wrist is feeling really bad from drawing constantly. I'll see what the doc says monday

2/16
40 mins cycling - 12 resistance, avg 60rpm
12 mins cycling intervals - 20 resistance:  45 secs max effort, 45 secs easy, repeat
Title: Re: FP's log
Post by: FP on February 19, 2018, 05:38:53 pm
2/19
45 deg leg press:
up to 450 *8
500*4 (-50lbs, -4 reps)
450*8,8

ham curl:
140*8
150*8,7

20 mins cycling - 14 resistance, avg 53rpm, 3:20 pace
Title: Re: FP's log
Post by: FP on February 23, 2018, 10:39:37 am
pins out on monday. feels so freeee. doc said im good to sprint

pretty much been hitting 3*week practices and throwing lefty for 30-60 mins each time

2/22

alternating cable knee drives from plank
42.5's 3*16

alternating step-up hops w/ front racked weight
66lbs 3*16

20m slight incline sprints *12

skater hops + stick 3*8

light dynamic stretches
20m sprints *8

ghr machine circuit *3:
-side bends *8 /side
-db palloff press 20 lbs *6 /side

circuit *3:
-bicycles *16
-banded palloff press *8 /side
-ecc deadbugs *16

lefty throws looking a lot cleaner during practice
Title: Re: FP's log
Post by: FP on February 25, 2018, 09:02:16 pm
2/25

sb squat 285 4*5
-SI joint still bothering me

decline situps 3*15

sprint treadmill intervals
-max resistance 5*40 steps, 45 second jog rests
-5 min rest
-max resistance 3*40 steps, 45 second jog rests

its been 30 mins - i threw up a few times and still not through feeling completely terrible. ughhhhhh. it will pass
Title: Re: FP's log
Post by: FP on March 02, 2018, 10:19:01 pm

so the si joint really took a beating during the last session
its still a little fucked up. im beginning to think ive had this problem a long time only the bigger symptoms were dormant - ive always had issues with my left leg: chronic groin pains, weird immobility and naturally asymmetrical posture that came and went and no matter what my left leg was always a little weaker. will see physio asap

on the other hand my hand is improving constantly!

3/2

alternating sb step up hops:
105 4*16

good mornings:
 125 *8
145 2*8

captains chair:
4*15 full reps+ 15 kneeups

leg press:
360*8
450*8
450*8 (pause)
500*8 (pause)

ss *3:
-russian twists w/ med ball:15lbs *15
-bicycles * 15,15,10
-deadbugs *15, 11+4, 10
--feeling it in the si during deadbugs
Title: Re: FP's log
Post by: FP on March 04, 2018, 12:43:55 pm
3/3

30 min easy jog - ran with some teammates, their heart rates were 160 and 175 on fitbits

core circuit:
30s side planks
bicycles *12
deadbugs *16

core circuit:
crunches *20
russian twists *16
v-ups *8,10, 9+4
Title: Re: FP's log
Post by: adarqui on March 04, 2018, 08:11:24 pm
2/25

sb squat 285 4*5
-SI joint still bothering me

decline situps 3*15

sprint treadmill intervals
-max resistance 5*40 steps, 45 second jog rests
-5 min rest
-max resistance 3*40 steps, 45 second jog rests

its been 30 mins - i threw up a few times and still not through feeling completely terrible. ughhhhhh. it will pass

you threw up a few times from the sprints? damn

one of those max-V treadmills?

also how's the drawing and such now that the pins are out?
Title: Re: FP's log
Post by: FP on March 04, 2018, 11:34:34 pm
2/25

sb squat 285 4*5
-SI joint still bothering me

decline situps 3*15

sprint treadmill intervals
-max resistance 5*40 steps, 45 second jog rests
-5 min rest
-max resistance 3*40 steps, 45 second jog rests

its been 30 mins - i threw up a few times and still not through feeling completely terrible. ughhhhhh. it will pass

you threw up a few times from the sprints? damn

one of those max-V treadmills?

also how's the drawing and such now that the pins are out?

yep. oddly enough i think the throwing up is more of a mental thing, because i had eaten like 3-4 hours before. i knew i was going to feel really shitty if i went for the second set but decided to do it anyway.

it is a max-v treadmill, but cranking up the resistance all the way makes it sort of like a really high resistance push sled.

the drawing is going great, thanks for asking. planning on making an instagram for some of my works so be on the lookout for that  :D

3/4

contrast set *3 (long rests):
-safety bar jump BSS 105 *7 /ea side
-1-step SLRVJ *3 /ea leg

various jumps *~15
-both SLRVJ's over 31", R-SLRVJ might have been as high as 33.5" which is PR level
-1-step DLRVJ took a big drop-off, around 31-32". 3-step is around 34"
-SVJ and 1-step both irritate the SI Joint

cable ham hyper (slow ecc):
35 3*7 /ea side

back extension:
290 3*8

sprint treadmill intervals
-max resistance 5*40 steps, 45 second jog rests
-5 min rest
-max resistance 4*40 steps, 1*50 steps 45 second jog rests

Didn't throw up this time! Also happy that my SIJ isn't fucking with my jumps too much.
Title: Re: FP's log
Post by: FP on March 06, 2018, 01:37:44 am
3/5

AM
20 min workout - trying out the hill at the gym. I would say the incline is about 25-30 degrees.
hill ME sprints with jog recovery 2 sets of 6*20m  30-40s jog rests

PM
30 min jog with teammates
mile 1: 11 mins
mile 2: 11:30
-not sure this is gonna help me at all but eh can't hurt. teammates are definitely starved for aerobic training so i programmed the first block of the team pod workouts to focus on aerobics.

SS *3:
30s side planks
bicycles *12
deadbugs *16

core circuit:
crunches *20
russian twists *16
v-ups *8,10, 9+4

drills *20 mins
Ultimate *45 mins playing exclusively lefty and not using right hand for defense

-feeling really woke today and tried to be super aware of peoples footwork during 1v1 drills, as well as my own. Definitely the one area that can elevate my game - footwork and body control. have a somewhat hazy idea of what i need to work on but will definitely get this figured out.
Title: Re: FP's log
Post by: FP on March 08, 2018, 03:19:05 pm
3/06
15 mins throws
20 mins ultimate

3/08

AM
trx rows 3*8

KB waiter carry 44lbs 3*45s left arm only

20m sprints *4

ss *5 (30s rests):
-alternating battle rope chops *50
-battle rope slams *25

handicap flys machine:
168 3*8

- figured something important out in relation to my sprint technique. i think i use my traps as prime movers when swinging my arms forward instead of my anterior delts. this somehow relates to forward head tucking during acceleration as well as unstable shoulder movement. there is definitely something to fix there, not sure whether its mobility or motor reprogramming +strengthening.

PM

30 min jog , 9:45 pace with teammate

core circuit

1hr 15mins Ultimate: finally some serious playing but still only lefty. SIJ giving me some grief but my speed is promising. playing a little bit lazy defense with my back to the cutter most of the time, however commanding defensive poach pressure.

gonna take a few more rest days, maybe work through some agility ladder stuff and try to figure out the imbalance in my upper body.
Title: Re: FP's log
Post by: adarqui on March 08, 2018, 04:01:15 pm
2/25

sb squat 285 4*5
-SI joint still bothering me

decline situps 3*15

sprint treadmill intervals
-max resistance 5*40 steps, 45 second jog rests
-5 min rest
-max resistance 3*40 steps, 45 second jog rests

its been 30 mins - i threw up a few times and still not through feeling completely terrible. ughhhhhh. it will pass

you threw up a few times from the sprints? damn

one of those max-V treadmills?

also how's the drawing and such now that the pins are out?

yep. oddly enough i think the throwing up is more of a mental thing, because i had eaten like 3-4 hours before. i knew i was going to feel really shitty if i went for the second set but decided to do it anyway.

it is a max-v treadmill, but cranking up the resistance all the way makes it sort of like a really high resistance push sled.

the drawing is going great, thanks for asking. planning on making an instagram for some of my works so be on the lookout for that  :D

dope!!$!@$! do it!!

when you do, let us know!
Title: Re: FP's log
Post by: FP on March 12, 2018, 12:03:15 am
3/11

1.5 hr scrimmage with another college
-we were pretty much playing savage (no subs). was not going too well against zone 13-5. dunno i cant do much going only lefty and my team wasnt able to huck it to me a whole lot

2 hrs pickup
-pretty low level, no organization at all. my speed and endurance were ok but didnt want to be overbearing and just chilled a bit.

few notes to self:
- im bad at crashing the cup as a cutter playing against zone defense
- i start my deep cuts too early, anticipating unrealistically perfectly executed hucks from my teammates
- i need to practice accelerating out of 135 degree hip turns
- i need to stay more grounded in neutral defensive positioning because i get beat mid-stride when taking too long strides
Title: Re: FP's log
Post by: FP on March 13, 2018, 02:11:35 am
3/12

30 mins throws
typical team bullshit, practice cancelled because of some light snow
ran down a few hucks out of 135 degree cuts

core circuit *3:
- ghr machine side bends *8
- ghr machine db palloff press 10lbs *6 (3s holds)
-ghr rfd extensions 10lbs *8

20y ME sprints:
6 reps, jog back recoveries
4 mins rest
6 reps, jog back recoveries

very significant sprint strength dropoff for later reps. definitely wanna be cranking out more of these
Title: Re: FP's log
Post by: FP on March 17, 2018, 01:49:06 am
3/14

40 min jog with teammate:
miles 1,2 @ 8:30 pace, then had to slow down for teammate

3/16

PM1
agility ladder stuff *45 mins
--actually pretty decent. I am noticing issues with my body control in some of the newer drills I am doing which is good because I can fix them.
SLRVJ's *~25
--nothing too hot, mostly just working through weaker plants, some curved routes and going up with off-arm


PM2

SS *3:
safety bar RFD jump BSS: 105 3*6/side
RFD captains chair: 3*15

safety bar BSS:
195 *6/ea side
175 *6/side
--I don't like using bar for high intensity BSS: kind of dangerous. also the weight distribution is janky. left leg almost failed rep 6 of 195

Alt. Cable knee drives from plank:
52.5 *6/side
46.5 *8,8,4 /side

Ham cable hyper (0:1:3):
35*6,6/side
40*6/side

stretches *10 mins


Title: Re: FP's log
Post by: FP on March 17, 2018, 09:46:21 pm
3/17

20 mins rowing @ 2:15 pace, 4500m total

trx rows 3*7

dot drill *5: 53-55s range
dor drill partials *10
-- so i can do the dot drill pretty fucking fast for my height but my body control while doing it is very noticably bad. im very good at adjusting to my imbalances but my body is all over the place. solution: slow it down and focus on keeping my center of gravity over the center dot.

ss *3 (60s rests):
- alternating battle ropes *30
- battle rope slams *20

-- some dude started a chat with me while i was doing my dot drill and after i finished  my battle ropes proceeded to completely destroy my battle rope speed. definitely should cut volume and up intensity+speed
Title: Re: FP's log
Post by: FP on March 18, 2018, 08:01:27 pm
3/18

~9-10 miles @ 8:30-9:00 pace: 1hr 23 mins total run
--easy. was running with a friend who had to slow down a few times and eventually had to stop. but this was conversation pace for me. legs feeling a little tired and sore but no niggling pains or anything.
Distance PR!
Really should get a fitbit to help track progress a little better.
 :ibrunning:
Title: Re: FP's log
Post by: FP on March 20, 2018, 07:56:08 pm
3/20

75 mins
4 sets of 14 agility ladder variations
SL dot drill *6 sets of 36 hops /ea leg
DL dot drill *8 sets of 36 hops

--absolutely vicious. i would do a set of dot drill and run through a couple agility ladder drills, 10-15s between exercises, 30-90s between sets. tried to stay standing most of the time, and took long enough breaks to maintain speed and coordination. despite being pretty drained my final DL dot drills felt significantly faster than my first ones.

it feels like i burned holes on the inside balls of my feet.

need to do some on-field cutting asap and try to bring some of these footwork patterns to the field.
Title: Re: FP's log
Post by: FP on March 23, 2018, 02:59:50 am
3/22
dynamic warmup
glutivation
10y sprints *5

french contrast *2:
-smith machine split squat overcoming iso *3/ ea leg
-alternating bounds *20
-safety bar alternatings step up hops 105*5 /ea side
-alternating lunge hops *15
-4 mins rest
-20m sprint *2

dunk mix *15 jumps
-easy dunks 1-step+ dlrvj
-bobbled in dunks w/ SVJ, rslrvj

kind of tired. gym at 1am not the best idea.
Title: Re: FP's log
Post by: adarqui on March 23, 2018, 06:22:09 am
3/18

~9-10 miles @ 8:30-9:00 pace: 1hr 23 mins total run
--easy. was running with a friend who had to slow down a few times and eventually had to stop. but this was conversation pace for me. legs feeling a little tired and sore but no niggling pains or anything.
Distance PR!
Really should get a fitbit to help track progress a little better.
 :ibrunning:

nice!!!

if you run with a phone there's tracking apps (like strava's app), but i personally hate those apps & running w/ a phone so.. not sure about fitbit, I know garmin's are solid tho.

fun fact: Nightfly (Vlad) works for Fitbit !!! (programming etc)
Title: Re: FP's log
Post by: FP on March 23, 2018, 08:00:38 pm
3/23

safety bar alternating stepups:
215 2*12
235 *12
215 *12

cable ham hyper (0:1:3):
45 3*6 /ea side

ham curls:
175*6
190 2*6

leg press (paused):
450*8
500*8
550*8, 8 (+50lbs, +1 set from last time)

caps chair
3*25 (75s rests)

max resistance sprint treadmill 3*45 steps w/ 30s jog rests

head feels likw its gonna split open. das dat gooood shit
Title: Re: FP's log
Post by: FP on March 24, 2018, 04:19:16 pm
3/24

3.75 mile jog with friend. avg 8:31 pace

throws *10 mins
-working into throwing short distances with the right hand. not too bad, actually.

25y warmup sprints *5

40y ME sprints *5

8*40y sprints @90% intensity, jog back rest
5 min rest
8*40y sprints @90% intensity, jog back rest

fucking beat. time for a few rest days
Title: Re: FP's log
Post by: FP on March 28, 2018, 12:33:48 am
3/27

back squat:
225*5
275*5
295*5
315 2*5 RPE 6.5
-yes. si joint not bothering me. squat comeback here i come. 405 back on the table at some point.

contrast set *3:
-SVJ *2-3
-jump squat 95 *5,5,4

 contrast set *3:
-sl ham cable hyper 50 3*6 /ea side
-alternating straight leg bound 3*12

dl jumps *~12: nothing great
Title: Re: FP's log
Post by: FP on March 30, 2018, 08:05:36 am
3/29

sprints+shuffles mixed conditioning *45 mins
throws *60 mins
2v2 *30 mins

--right hand usage is progressively returning back to normal. was throwing hucks for about 20 mins with no problems at all.
Title: Re: FP's log
Post by: FP on March 31, 2018, 03:00:05 pm
3/31

squat
295 *5
325 3*5
RPE: 7

jump squats
105 *5,3+2, 3+2

boeu ball squat *30,30

sl-rdl on pad 2*8/ea leg

dot drill
3*6 DL 3*6 Sl / ea leg



EDIT:
PM run: 4 miles in 29:20 ~ 7:20 mile pace  :personal-record:
-was trying to keep up with a friend. died during the last 200m but otherwise consistent 7:15 pace!
Title: Re: FP's log
Post by: adarqui on March 31, 2018, 09:11:18 pm
3/31

squat
295 *5
325 3*5
RPE: 7

jump squats
105 *5,3+2, 3+2

boeu ball squat *30,30

sl-rdl on pad 2*8/ea leg

dot drill
3*6 DL 3*6 Sl / ea leg



EDIT:
PM run: 4 miles in 29:20 ~ 7:20 mile pace  :personal-record:
-was trying to keep up with a friend. died during the last 200m but otherwise consistent 7:15 pace!

ahhh nice 4 miler!!
Title: Re: FP's log
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