Author Topic: FP's log (Read 301879 times)

FP · « **Reply #240 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.

tooslow · « **Reply #241 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!

FP · « **Reply #242 on:** March 23, 2016, 03:15:39 pm »

Quote from: 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!

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.

tooslow · « **Reply #243 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.

FP · « **Reply #244 on:** March 25, 2016, 12:39:58 am »

Quote from: 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.

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.

FP · « **Reply #245 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

FP · « **Reply #246 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.

FP · « **Reply #247 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.

FP · « **Reply #248 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.

Leonel · « **Reply #249 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

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?

FP · « **Reply #250 on:** April 24, 2016, 01:25:30 am »

Quote from: 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 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.

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.

LBSS · « **Reply #251 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.

FP · « **Reply #252 on:** April 25, 2016, 06:50:57 am »

Quote from: 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.

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

FP · « **Reply #253 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.

<a href="http://www.youtube.com/watch?v=4V_6BjjHS6g" target="_blank">http://www.youtube.com/watch?v=4V_6BjjHS6g</a>

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.

LBSS · « **Reply #254 on:** April 26, 2016, 10:40:40 am »

Quote from: Final Phenom on April 25, 2016, 06:50:57 am

Quote from: 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.

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.

Adarq.org

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Author Topic: FP's log (Read 301879 times)

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