Author Topic: FP's log  (Read 293861 times)

0 Members and 1 Guest are viewing this topic.

FP

  • Hero Member
  • *****
  • Posts: 909
  • Respect: +777
    • View Profile
    • Email
Re: FP's log
« Reply #345 on: July 19, 2016, 11:15:21 pm »
0
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.

<a href="http://www.youtube.com/watch?v=87STQIKA8ZA" target="_blank">http://www.youtube.com/watch?v=87STQIKA8ZA</a>

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?
« Last Edit: July 19, 2016, 11:17:18 pm by Final Phenom »

T0ddday

  • Hero Member
  • *****
  • Posts: 1343
  • Respect: +1114
    • View Profile
    • Email
Re: FP's log
« Reply #346 on: July 20, 2016, 02:43:26 am »
0
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

FP

  • Hero Member
  • *****
  • Posts: 909
  • Respect: +777
    • View Profile
    • Email
Re: FP's log
« Reply #347 on: July 26, 2016, 11:33:41 pm »
+1
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.



FP

  • Hero Member
  • *****
  • Posts: 909
  • Respect: +777
    • View Profile
    • Email
Re: FP's log
« Reply #348 on: July 29, 2016, 12:17:33 am »
0
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

FP

  • Hero Member
  • *****
  • Posts: 909
  • Respect: +777
    • View Profile
    • Email
Re: FP's log
« Reply #349 on: July 31, 2016, 12:46:48 pm »
0
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

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 34034
  • who run it.
  • Respect: +9110
    • View Profile
    • Email
Re: FP's log
« Reply #350 on: July 31, 2016, 03:36:36 pm »
0
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.

FP

  • Hero Member
  • *****
  • Posts: 909
  • Respect: +777
    • View Profile
    • Email
Re: FP's log
« Reply #351 on: July 31, 2016, 10:29:39 pm »
0
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.

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 34034
  • who run it.
  • Respect: +9110
    • View Profile
    • Email
Re: FP's log
« Reply #352 on: August 01, 2016, 07:37:44 am »
+1
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

FP

  • Hero Member
  • *****
  • Posts: 909
  • Respect: +777
    • View Profile
    • Email
Re: FP's log
« Reply #353 on: August 01, 2016, 10:34:29 pm »
0
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

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

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.

T0ddday

  • Hero Member
  • *****
  • Posts: 1343
  • Respect: +1114
    • View Profile
    • Email
Re: FP's log
« Reply #354 on: August 02, 2016, 11:35:45 am »
+1
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

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

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...

FP

  • Hero Member
  • *****
  • Posts: 909
  • Respect: +777
    • View Profile
    • Email
Re: FP's log
« Reply #355 on: August 03, 2016, 09:27:01 pm »
0

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

<a href="http://www.youtube.com/watch?v=F2zItLfGRa8" target="_blank">http://www.youtube.com/watch?v=F2zItLfGRa8</a>


T0ddday

  • Hero Member
  • *****
  • Posts: 1343
  • Respect: +1114
    • View Profile
    • Email
Re: FP's log
« Reply #356 on: August 04, 2016, 07:28:06 am »
0

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

<a href="http://www.youtube.com/watch?v=F2zItLfGRa8" target="_blank">http://www.youtube.com/watch?v=F2zItLfGRa8</a>

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...

FP

  • Hero Member
  • *****
  • Posts: 909
  • Respect: +777
    • View Profile
    • Email
Re: FP's log
« Reply #357 on: August 10, 2016, 05:29:52 pm »
0
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

T0ddday

  • Hero Member
  • *****
  • Posts: 1343
  • Respect: +1114
    • View Profile
    • Email
Re: FP's log
« Reply #358 on: August 10, 2016, 10:45:35 pm »
0
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...

FP

  • Hero Member
  • *****
  • Posts: 909
  • Respect: +777
    • View Profile
    • Email
Re: FP's log
« Reply #359 on: August 10, 2016, 11:05:44 pm »
0
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