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two realizations from my recent injury:
1. SMR and other mobility work are worthwhile and i've been neglecting them (except static stretching after runs) out of laziness
2. strength work is worthwhile and i've been neglecting it out of a single-minded focus on getting my mileage up

the former is easier to address than the latter. but i do not want to get much skinnier than i am and the benefits of strength training for endurance performance are indisputable. i also don't want to dip much below 50 km a week in any week where i'm healthy and not traveling. what to do?

sunday: ultimate frisbee ~4.5 km
monday: strenf, run 6-8 km
tuesday: run 10-12 km
wednesday: run 12-16 km
thursday: run 10-12 km with tempo
friday: rest
saturday: strenf, run 6-8 km

strenf would be:
- hops 2x10
- box jumps or ME SVJ 2x5
- squats 3x6-8 or weighted BSS/lunges 3x10/leg
- RDL/hypers 2x10-12 or SLRDL 2x10-12/leg
- upper push myo-reps or sets to technical failure
- upper pull myo-reps or sets to technical failure
- leg raises, holds, pallof presses

the "or" options are for working out at home where i basically have a kettlebell and some bands. this is probably overly ambitious. but even one strenf day a week would be better than what i'm doing now. i know adarq says kenyans don't lift but even if true i'm not ready to go full kenyan.

You gotta go super saiyan and superset everything. Will help you get the workout done fast while also providing cardio benefit.
some suggestions for lack of equipment: toes to bar, natural ham curls, maybe some band knee drives and kickbacks. For cardio benefit I think focusing on leg raises and training them for endurance might help a bit with anaerobic parts of a race. I also personally have some neck collapse when running cardio so I would personally do some stuff for posture maintenance.

Week 3/4 of hypertrophy. Doing a good deal of 2/a days, between 30-90 mins. Had a tourney this weekend and am in insane shape from constantly supersetting everything and still pretty explosive from maintenance workouts.

 Training for far has been:
Primary goals: all-around hypertrophy, tendon stiffness building, maintaining conditioning
Secondary goals: maintaining strength and power

BW: weighed in at a lifetime high (182.5-->) 207lbs a few days ago. Still pretty lean but i am dirty bulking


_______Bench____ BBrows______OHP________Pullups_____Dec situps__ GHR machine__Low bar Sq_____Con DL________BSS
Current   175*5        175*8         115*8             *12               +15 *7            +165 *6             ??                  315*8           85's*8?
Goal        185 *8       205*8         135*8         +35lbs *8         +25 *8            +235 *6              ??                  345 *8         110's*8
priority      mid            low              mid                high               mid                  high               low                  mid              high
note    -  focus ecc -  focus ecc -  more var vol - more weights -  train like IIa - more high int - knees in - lot of back work -more assist

Leg Press
720*8 (1), 700*8 (2)
810*8
mid
lower ROM, quicker. for training, do less wide+toe dom stances



doing a lot of hurdle jumps, high vol ankle drop jumps and box jumps for tendons. anyone know if tendon +hypertrophy training interefere? I figure they don't in the same way that conditioning+power or power+strength might.

missing from measureables: glutes, ankles, groin, abductors. splichal + ward + contreas

Quote from: FP on October 07, 2018, 01:07:25 pm

Quick update

Regionals went fine we broke seed by 1. I played pretty average.

2nd week of hypertrophy atm. All my muscle is slooow twitch af, so athletic qualities are low. Moving up, currently at a comfy 195lbs. Gonna try to ease into strength in week 4, then triphasic and conditioning cycles.

Hit 335 *5 on my quad day, pr tie. Amazing given how slow everything is. The glutes are a lot more slow twitch oriented i believe so glute dominant squatting is better for grinding reps.

nice @ update.

not sure how you are slow twitch af tho.. hit a solid RVJ PR not too long ago & have some solid speed.

and ya iirc glute maximus is ~70% "slow", ~30% fast. they grow pretty quick though with fast twitch work / hypertrophy TUT.

Hmm yeah maybe glutes will be more responsive to higher volume. I also realized i bounce the weight sometimes for stuff like bench, pullups and deads so i should focus on hitting that eccentric.

 My rvj is like 33-34 at best right now lol. Can barely dunk. Can still svj dunk tho

We held seed and are going to regionals. There are a few holes in our strategy and communication could be better but I'm confident we can do well at regionals.

I've decided that it would be better to keep my own log of my training and I'll occasionally update here with some kind of big news. Three maxims for my future are: presence of mind, decisiveness and organization. If one is missing I should be able to make up for it by ramping up the other ones.

 

 

9/6

75 min scrim against mostly truck stop guys. No bounce at all, explosiveness decent. Didn't exactly play bad but nothing special. Teammates seem like they don't trust me, repeatedly getting looked off on wide open force side cuts.

Can't really pinpoint what feels wrong. I'm not really that tired, I'm not really that sad. I am slow, indecisive and constantly tense. I am likely to interpret events negatively. Just a generalized "bad" feeling.

Pretty much the very thing I needed to avoid is happening: CNS burnout. Working 25 hrs/week, class 23 hrs/week, 15 hrs driving, 6-10hrs practice, and most of the rest is homework. I have to work another 10 hours tomorrow (including driving). Just need to do my best to try to align everything else and hope things work out.

Managed to avoid getting fast food today and skipped practice.

Quote from: FP on September 02, 2018, 12:43:31 pm

9/2

Complex:
-squat: 315*3, 335*3, 355*2,1
-depth jumps:
 up to (off 36", onto 48")
(off 24", onto 49.5")
-my previous PR was (off 24", onto 48")

Squat (2 min rests):
265 3*8
285 *8

Toes to bar *8,5,6

Pretty high depth jump volume + intensity today. Definitely something to be careful with. I fel like I could have kept increasing box height, which is awesome force absorption improvement.

beast af, off 36" onto 48"

49.5" nuts.

how many total dj's?

just thinking about jumping onto a 48" box (when I had my peak RVJ) and i'd glued to the ground. I could never go above 30" lol. <- scared guy.

Probably around 30-35 reps today, but taking a while between each jump.
Lol you could probably jump onto 30" with no knee bend, dunno what you mean. I get kinda spooked as my heights go up too, what I do is a couple of practice jumps next to the box gauging whether I can make it or not (I did this today with 56" box approach jump and decided I probably wouldn't make it) and usually my first actual jump onto the box I will only put my toes on it and kick off, ending up landing on the ground. At that point I will know if I can make it or not. I do have the benefit of the "box" being attached to a wall though so it is completely stable.

So I just remeasured my estimate and I think I was going higher than 50". Need to bring a tape measure over there next time

9/1

1 hour misc throws
-no gloves, wetting hands between throws. aside from lost touch and inability to throw flick hucks, these weren't too bad
30 mins mini

a few 205 block power cleans
some depth jumps
-burned out. depth jumps at PR level weirdly but I just really didn't feel like doing anything

today's my catch up on sleep day