Adarq.org

Guys so I don't expect anyone to read any of the notes, it's just a lot more convenient for me to review them in the forum format than wordpad docs. I enjoy looking back at my notes from the forum sometimes as well, its a different feeling

As far as periodization i'm kind of running late for the season. Just conditioning for the rest of the week and will attempt to define in greater detail when I have the club schedule mapped out and on hand

3/28
Fris league game

Notes

-Few bursts of top speed, which I havent practiced much lately and feeling like I dont have enough time to cycle legs all the way through, maybe late stance is taking too long or hip flexors not up to scratch.
-My mechanics involve frequent bends at the upper lumbar/low thoracic to accelerate, not really the best mechanics imo. If that bend happened at the hip it might be better - need to do a corrective circuit and practice alternative movement patterns prior to league games. Torn PCL might limit this
-Not a lot of awareness of wind - trying to develop a routine every time I catch the disc I move it in a certain way that allows me to bring to my attention the wind influence
-would be good to have enough awareness to remember and later analyze specific footwork on defense and offense as well as the opponents footwork
-great awareness as mark
-need to attempt to engage the mark as a thrower and get a sense of what different fake routines might allow me to do
- better define spaces that can be attacked during continuation cuts and how to be in optimal position to attack those spaces
-, I am certain there are available to me, 2,3,4 step movement sequences that will get me open how I would prefer in lots of situations. but my awareness of my movements is not developed enough at this stage to figure this out yet

3/29
25 min low/moderate intensity jog

Notes

-Trying to center my balance around the upper pelvis/stomach area. Usually I feel centered around my shoulders, like thats the point that the rest of the body stabilizes from. I think my spine alignment is finally modified enough for the stomach center of balance to be practical, but I dont have a lot of practice with this change applied.  Once again, need to do prep work before games or conditioning so these movements are practical
-I think if I can get this new balance point to work, my shoulders will be able to relax a lot more (no longer needed for stability) as well as my upper and lower rectus abdominis for possibly improved breathing
-last few laps trying to visualize as if I am about to accelerate into a defensive effort for frisbee and my jogging mechanics change slightly

lat stretch
lunge elbow to foot stretch
lunge torso rotation with upwards reach stretch

I felt an interesting change in my mechanics after these stretches, I think it may have had to do with lat and traps releases, felt like I had potential to generate more power and it was related to upper body

watched college team practice (left early)

-they don't practice throwing at short distance and their techniques for the most part i think wont translate when more touch at short range is required
-3-man mark drill is very non-specific, rewards bad habits and misses what is needed for a good mark in game situations
-observe conditioning and scrimmages and try to built up a dossier of movement styles

3/30
league game

Notes

-the level of conditioning is not quite what I need. I am running a lot between 50% and 85%. I just don't have enough 95% efforts for this sort of conditioning to carryover as much as it could to higher level of play. Will keep in mind for future efforts.
-this was out of state (in DC) and the playstyle people play with just feels so radically different. It was refreshing to see such a change, ultimate was getting to be a bit repetitive and this was such a cool mixup. need to think more specifically about the difference between regions
-my first step and change of direction mechanics can lazily rely on my speed instead of building good habits. once again need more awareness of the specifics of how I am moving.
-maybe think about what my positioning gives me vision of and how different line of sight setups can allow me to have more influence in certain situations
-one guy I saw running with the style I aspire to. The goal style seemed very resource efficient, basically the legs are pretty relaxed throughout it, especially during swing, whereas with the style I run with, there's a lot of tension at the glutes and hamstrings
-After having attempted to pattern the "stomach center of balance" earlier in the day, during the game I noticed a change into APT, tightened hip flexors that made these mechanics seem less practical.
-one guy I was covering was not athletic at all but he kept running in serpentines and circles at low intensity all the time, and somehow my conditioning has not prepared me for this playstyle. Need to try some conditioning in this style
-made some difficult grabs, but missed one that was tipped. i can get the timing of a difficult catch down if I know where its going, but having to adjust to a tipped pass is a lot more difficult. Might be helpful to have a strategy accounting for what the disk is doing after tipped. Maybe I can get it down to a handful of scenarios
-throwing with modified mechanics I think due to a mix of new cleats and frigid hands. need hand warmers, maybe better comparison between new and old cleats
-threw a huck to a girl and a guy caught up with and caught the disk off a poach. It was a "im trying to prove myself as good as someone else" sort of throw and the decision was made too quickly and I didn't notice the poach. Need to be aware of my insecurities
-pretty solid throws considering modified mechanics
-throws in awkward position of way to the right of direction im facing
-new cleats, pressing on ingrown toenails. Might pull them out or file down the sides.
-New Cleats less maneuverable than my old ones - cant flex toes much and I think motion at the ankle is restricted. I am hoping they will wear into a more flexible form (I have had these cleats before, so I think they should). Side accelerations faster with them (due to cleats studs on the side of the shoe), but the loss of mobility is a huge blow.

4 days prolonged weekend travel to Athens, obviously no training ( except 15K steps walking around the city daily lol)
Back at it. 1 month out of the 10K race. Switching running and cutting to absolute priority.

28 March

TREADMILL : 1hr / 9.3K

1st and last km around 7:30 , all the rest around 6:00.
Longest duration and distance in 2023 in any kind of run, lifetime PR for both those on a treadmill.
NICE!

Sunday 19th March 2023


---
Soft tissue work for whole body

BBall, Jumps, Plyos session at WLC outdoor courts - Cycle 2, Week 3, day 1
Bodyweight with shoes -  85.7kg

general dynamic warmup

Split squat ISO on balls of foot, rear leg straight: -  x 45 secs
Calf raise bounces : heels off the floor - x20


Dribbling and ball control drills - 19 mins
Shoot around and practice moves - 22 mins

Below average feeling

Plyos - rotating sets

Low stiff pogos x40, x40 Rotating on the spot, alternating directions each full spin x 4
scissor skip/hop in a star pattern - 2 rotations - 2x15
Speed hops: - 10 forwards/backwards, 10 side to side x2 sets

---

Jumps - 10 single leg jumps

medium effort. Didn't do much else to let my right quad tendon heal.

---

Box jumps: to 20 inch wall
LR, RL, plants and standing  x 3 each x 2 sets

Pogos - medium effort - 2x30

Easy hops complex - 30 secs rest between legs and series, 2 mins rest - 10 forwards/backwards, 10 left/right, 10 zig zag forward/backward each leg, Rotating on the spot, alternating directions each full circle 4 times

2 sets

---

Straight bar dips: BW x20 sec ISO and 3 semi resisted reps, BW x3
controlled 2x8  @ RPE 4/5

Inverted row: - Leg at 90 degrees, supported inverted row - BW x 20 sec ISO and 5 partial reps. Right lower bicep area hurts at top

reverse grip - controlled x8, x8 @ RPE 5


Jogging - walk combo - on concrete netball courts area - 30 mins

40 secs medium jog, walk 1 min, repeat 2 times between chin/dip sets

Chins/Pull ups - 

L hang Chin up: - BW x1, x1, x1, x3
4x6 @ RPE 7

Chin Up: BW x5 @ RPE 8

Bar hang - Pull up grip on thick bar x 40secs

Dips: on corner of fence railing. Controlled  -  BW x10, x12, x12 @ RPE 8
BW x8 @ RPE 8

----
stretch

sunday

- run 29:10, 4.74 km
w/gf, who is now doing keto and so slower than before.

Quote

Don't lead with the knees! To achieve true balance and stillness, hinge the hips backwards and drop straight down, equally distributing the weight between the arches of your feet. Leading with the knees shifts our weight forward, making it harder to keep the rest of the shot (and body) still and balanced. Keep the full foot connected to the ground and don't transfer weight to the balls of your feet until it's necessary to do so! Feel the stillness! Feel the balance!

From that insta page. Basically this is exactly what im trying to achieve, but because my weight is more back it puts me more on my heels. I do agree with you though, having different 3p and 2p techniques might get confusing and certainly shooting off the heels carryover to games might be limited. I cant really get much of a jumper with this technique either. To its credit though im a lot more accurate than before.

I think his quote is a little misleading. Sure he hinges somewhat but he also breaks at the knees. Check out his shot and you can see plenty of knee bend, weight through the centre to forefoot, coming off the toes and transferring forward as he shoots.