Author Topic: a fast and explosive donkey!  (Read 1081436 times)

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adarqui

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Re: no bounce, need bounce
« Reply #330 on: July 07, 2010, 03:50:20 pm »
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Just cause I want to have access to it later, here's a tight thread on Charlie Francis' forum about training for soccer: http://www.charliefrancis.com/community/showthread.php?t=15334&page=7. Link is to page 7 cause it was about then that I realized that I'm gonna want to go back to this.

If anyone happens to read it, I corresponded briefly with duxx a few months back. He passed along an updated version of the paper he wrote on his soccer training philosophy. He seemed happy to share them freely, so I can pass them if anyone wants.

i'd love to check out his soccer paper, though i've never fully read that thread.. i've read bits and pieces.

andrew.darqui@gmail.com if you feel like passing it along! :D

peace

LBSS

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Re: no bounce, need bounce
« Reply #331 on: July 07, 2010, 08:55:51 pm »
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today

warm up
foam roll x20-25 mins
joint circles

work
7DVJC

cool down
stretch
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

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

black lives matter

LBSS

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Re: no bounce, need bounce
« Reply #332 on: July 08, 2010, 03:41:34 pm »
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More trigger point therapy tomorrow morning and also just made an appointment for conventional PT for next week on the recommendation of a teammate of mine who also has chronic ankle stuff. Apparently this dude is really good, so we'll see how that goes.

God damn it, I'll get healthy yet...
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

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

black lives matter

LBSS

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Re: no bounce, need bounce
« Reply #333 on: July 09, 2010, 02:22:09 pm »
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The therapist said I was tighter today than last week.  :(  I've been good all week about foam rolling and such, too.

Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

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

black lives matter

adarqui

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Re: no bounce, need bounce
« Reply #334 on: July 09, 2010, 04:51:04 pm »
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The therapist said I was tighter today than last week.  :(  I've been good all week about foam rolling and such, too.



wtf? heh..

LBSS

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Re: no bounce, need bounce
« Reply #335 on: July 09, 2010, 08:26:20 pm »
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I think it might just be that I was more, um, vocal today. Also she worked on my quads (VMO in particular), which is an especially bad area for me. Didn't hit those last week. Anyway...

warm up
shoulder/thoracic spine mobility

work
bench 3x5x195 (4th rep of each set sucked -- wobbly and lost focus and had to re-do on the final set)
DB row 3x8x70ea

cool down
stretch
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

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

black lives matter

LBSS

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Re: no bounce, need bounce
« Reply #336 on: July 10, 2010, 07:13:55 pm »
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warm up
shot hoops, went well
foam roll x20-25 mins
LB mobility

work
DL line hops forward and back x40, x10s (35)
trap bar DL 3x8x225
BSS x10xbw
BSS iso hold x60s

cool down
stretch

Lower back was pretty tired after DLs so I hedged my bets and just did the iso holds instead of loading up a bar for reps. This was pretty damn weak all the way around. So begins the long, Sisyphean climb back up the hill...

Oh yeah, and for the line hops, the first set I just did 20 over-and-back. The second set I did 10 seconds for touches. Got 35.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

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

black lives matter

adarqui

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Re: no bounce, need bounce
« Reply #337 on: July 11, 2010, 10:48:33 pm »
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yo lbss, this is just the general idea so far, no sets/reps yet because of course we'll probably have to tweak it.. but the idea will be to really focus more on the movement sessions than lifting, but we're still getting our strength work in.. there will actually be much more drills included, in the movement sessions, not per session, but over the course of multiple sessions to throw in lots of variety, you know?

if we started to implement this rather soon, then all of the drills in the movement sessions could be done submax etc.. those sessions are not intended to be max effort anyway, UNLESS you are feeling great and of course are 100% healthy.. initially they are to be performed at say 70-80%, to just get the work in and adapt slowly.. so for 5-10-5, initially it's not done at 100%, we'd focus on 70-80% and make sure that you are using better mechanics during say, the line touches and change of direction.. this way we'll get the body ready for those kinds of cuts, using position and submax work.

we'd phase in volume etc and all that, so ya keep in mind this is just very general outline of how it would look.. ideally you'd be able to eventually get in 4 movement sessions per week and 2 lifting, beast mode :D at that point you'd be able to handle ultimate or any sport a hell of alot better than you currently can, so that's what we're shooting for.. 2-3 months of this massive GPP.


GOALS FOR THIS BLOCK:
- Get in shape/strong dynamically using a variety of movements, to help prevent future injury & improve work capacity.
- Primarily improve work capacity and ability to withstand a variety of dynamic movements. Secondary, improve strength.

TRAINING:
- MOVEMENT TRAINING can precede STRENGTH TRAINING, or they can be done on separate days.

EXAMPLE SAME DAY:
- Monday: movement-training=session-1=45min, strength-training=session-1=45min
- Tuesday: rest
- Wednesday: movement-training=session-2=45min, strength-training=session-2=45min
- Thursday: rest
- Friday: repeat with monday or another rest day etc..

EXAMPLE SEPARATE DAYS:
- Sunday: movement-training=session-1
- Monday: strength-training=session-1
- Tuesday: rest
- Wednesday: movement-training=session-2
- Thursday: rest
- Friday: strength-training=session-2
- Saturday: rest

I'd go with the first example, trying to fit in 3 movement-training days per week and 2 strength days, so, something like this:
- Sunday: movement-training=session-1=45min, strength-training=session-1=45min
- Monday: rest
- Tuesday: movement-training-session-2
- Wednesday: rest
- Thursday: Movement-training=session-1=45min, strength-training=session-2=45min
- Friday: rest
- Saturday: Movement-training=session-2
- ...



MOVEMENT TRAINING:

Session 1: sprint emphasis, lateral emphasis
- WARMUP
- SPRINT WARMUP:
- 20 YARD SPRINTS:
-- C1: 5-YARD-LAT-SPEED-SHUFFLE:
-- C1: 5-10-5:
-- C1: MULTI-SHUFFLE-TO-SPRINT:
- 60 YARD TEMPO: 70% SPRINT + WALK BACK


Session 2: jump emphasis (to be done in that basketball gym you train in)
- WARMUP
- SPRINT WARMUP
- JUMP WARMUP
- JUMPS: as many as wanted
-- C1: BACKPEDAL-SPRINT:
-- C1: SHORT-SUICIDE:
-- C1: SHORT-LAT-SHUFFLE-GASSERS:
- SINGLE-LEG-RFI: (LAT), (LIN)




STRENGTH TRAINING:

Session 1: weighted upper body + full bodyweight circuit
- WARMUP (if not done directly after session 1)
- PREHAB: SHOULDERS + LOWER-BACK + VMO
- BENCH PRESS:
- DB ROW:
-- C1: bodyweight reverse lunge (or if toe is messed, BSS/elevated stepup thing, ill vid you)
-- C1: pullups or chinups
-- C1: single leg buck (hamstrings)
-- C1: pushups
-- C1: double leg hip extension
-- C1-rest= C1-sets=
- CORE:
- STRETCH:


Session 2: weighted lower body + full bodyweight circuit
- WARMUP (if not done directly after session 1)
- PREHAB: SHOULDERS + LOWER-BACK + VMO
- TRAP BAR DEADLIFT:
- BSS:
-- C1: pullups or chinups
-- C1: single leg buck (hamstrings)
-- C1: pushups
-- C1: double leg hip extension
-- C1-rest= C1-sets=
- CORE:
- STRETCH:


Don't freak out about those circuits, they will be tough but won't take so long.. pretty much a finisher to really just target alot of muscle groups.


LBSS

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Re: no bounce, need bounce
« Reply #338 on: July 12, 2010, 09:45:27 am »
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Looks excellent. Couple of questions:

What's a single leg buck?
Would light cardio (e.g. brisk walking, C2, stationary bike at first, longer extensive tempo/light jogging as ankle improves) be okay on some, not all, rest days?
Also, what are all of these:
Quote
-- C1: SHORT-SUICIDE:
-- C1: SHORT-LAT-SHUFFLE-GASSERS:

-- C1: 5-YARD-LAT-SPEED-SHUFFLE:
-- C1: 5-10-5:
-- C1: MULTI-SHUFFLE-TO-SPRINT:
?

Thanks again.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

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

black lives matter

LBSS

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Re: no bounce, need bounce
« Reply #339 on: July 12, 2010, 12:23:25 pm »
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Strong DOMS today in hamstrings and somewhat in low back (only when I extend past normal posture). Thank you, trap bar. Good sign, though.

Diet over the weekend sucked, especially yesterday. On a related but ultimately boring and whiny note, sometimes I hate having a roommate.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

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

black lives matter

LBSS

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Re: no bounce, need bounce
« Reply #340 on: July 12, 2010, 07:08:16 pm »
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Another question: What about specific core work?
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

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

black lives matter

adarqui

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Re: no bounce, need bounce
« Reply #341 on: July 12, 2010, 07:18:57 pm »
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Looks excellent. Couple of questions:

What's a single leg buck?

i'll make you vids of all this stuff.. it's basically a hamstring isolation exercise.. picture a single leg glute bridge, except, ur mid-foot is on some 18" box (edge), so it's like an elevated glute bridge.. it's a very nice exercise.

Quote
Would light cardio (e.g. brisk walking, C2, stationary bike at first, longer extensive tempo/light jogging as ankle improves) be okay on some, not all, rest days?

yup, it definitely would.. i'd pick walking over most anything right now.. it would allow you to recover alot more on those rest days.. put some classical on your ipod and just walk 4mph for 1-2 hours lool :D so relaxing.

Quote
Also, what are all of these:
Quote
-- C1: SHORT-SUICIDE:
-- C1: SHORT-LAT-SHUFFLE-GASSERS:

-- C1: 5-YARD-LAT-SPEED-SHUFFLE:
-- C1: 5-10-5:
-- C1: MULTI-SHUFFLE-TO-SPRINT:
?

Thanks again.

i'll drop you a vid on wednesday, can't film tomorrow.. if it's not raining i'll do a quick vid of basically everything in the complexes for those movement days, and the single leg buck/glute/hip extension stuff.

cool?

peace

LBSS

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Re: no bounce, need bounce
« Reply #342 on: July 12, 2010, 10:19:38 pm »
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Today sucked, I'm pretty sure because:
Diet over the weekend sucked, especially yesterday.

Anyway, blah blah blah I barely want to write this down but:

warm up
foam roll x10 mins (ITB, VMO, peroneals)
mobility

work
bench 3x195 SHIT, 2x5x185
DB row 3x8x70

cool down
stretch

Better luck next time.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

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

black lives matter

LBSS

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Re: no bounce, need bounce
« Reply #343 on: July 14, 2010, 02:39:09 pm »
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Saw real PT this morning. He said 3-6 weeks before I can play again, depending on how recovery progresses. Prohibited from doing any jumps or hops, even linear DL RFIs. This sucks. But the guy really, really seems to know his shit and I'm sick of getting hurt so I'm gonna stick with it for a while. The last time I sprained it badly (two years back) the PT's I saw sucked so I stopped going. That probably wasn't such a great idea in the long run.

Good news is, anything that doesn't hurt or compromise stability too much (no BB step ups) is basically alright. So trap bar DL, iso holds of all sorts, etc. can be done.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

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

black lives matter

adarqui

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Re: no bounce, need bounce
« Reply #344 on: July 14, 2010, 03:15:08 pm »
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Saw real PT this morning. He said 3-6 weeks before I can play again, depending on how recovery progresses. Prohibited from doing any jumps or hops, even linear DL RFIs. This sucks. But the guy really, really seems to know his shit and I'm sick of getting hurt so I'm gonna stick with it for a while. The last time I sprained it badly (two years back) the PT's I saw sucked so I stopped going. That probably wasn't such a great idea in the long run.

Good news is, anything that doesn't hurt or compromise stability too much (no BB step ups) is basically alright. So trap bar DL, iso holds of all sorts, etc. can be done.

ok cool! once you get this issue sorted then some fun training will begin :)

can you do anything in a pool in the meantime? could do some sprints in there/high knee cardio/swimming?