Adarq.org

8/15
BW:191
cals: 3,200 (150g pro, 80g sugar)
Active Mindfulness: 4/10

45 min top speed workout

top speed drills, potentiation, glutivation

French Contrast *2:
-Partner resisted hip flexor Iso *8s,8s/ea leg
-tuck jumps *8,8
-banded mountain climber knee drives *8,8/ leg
-band assisted sprints 25Y *2,2
-3 min rest
-40Y sprint *2,2


Practice *2 hours
-burnt. got toasted deep 3 times. I noticed during the pre-practice french contrast that my explosiveness was not there, top speed was there a little bit. I was working on faceguarding+forcing tall+fast cutters deep, which is a dangerous strategy. Luckily, each of the times I got toasted, I figured out something new:
-most people can't accelerate from standstill like I can and gain a lot from coming in with momentum. Playing extremely tight and not giving them momentum should give me at least an extra half step.
-I have to start off with hips loaded in a staggered (2-point) stance facing deep: If I start in athletic stance and faceguard I have to take a (plyo) step back to accelerate, essentially losing half a step.
-It's usually better to avoid rounding cuts going deep: stutter step and re-accelerate going deep instead of trying to maintain momentum and rounding cut.

Tired, high hamstring achy. not good. might just focus on light conditioning and throwing leading up to saturday practice. I need to be mini-peaked for practices, which includes a slight carb load.

8/13

Trap Bar DL:
235*8
325*8
345*8,5 (grip)

Squat:
295*5
275 3*8 (90s rests)

Bench:
155 2*8,
145 *8 (90s rests)

Leg Press:
540 *8,
590 2*8

Pullups *8,5
- lats feeling completely deactivated

-decent. A little weak after tourney weekend, squat after trap bar DL is bad, back is pretty fried. Most of my weight room sessions will look like this (hypertrophy) to try maintaining muscle during my cut.

8/11-8/12

We lost all of our games, 0-6. A lot were close and we were seeded last but seedings dont mean much anyway.

Followed up on my commitment to get to the field early and my in-bounds pull percentage was higher that day.

Got a handful of big skies.

Still pretty slow out of 180 changes of direction... Everything else was looking pretty good athleticism wise. Took on and handled some of the toughest matchups each game. Never particularly tired, although giving up too many 5-10y unders unders. Effort certainly could have been higher.
Got scored on the breakside cone 4 times - this isn't my fault but I could have prevented at least a few of these.
2 major mistakes: threw away a huck break opportunity out if bounds when one of our important games was tied. I had 5 out of bounds pulls the second day, including 3 during an important game. It was a wind I really disliked but no real excuse except I needed perfect technique to pull off the pull I was trying to pull, I could have tried an easier variation and got less yards but kept it in bounds. Both thumb toenails came off, and lots of mystery aches and pains in the foot.

Day 1 top speed was good, day 2 it was average ( still decent). Surprisingly bounciness wasn't there either day, even though I expected it to be present with top speed: I was fast day 1 but it was more strength speed than speed strength.

I have a good idea of what I need to do for the rest of the season

8/07
10 mins meditation

8/08

2 hr practice: just O vs D line scrim. Played good all around, not a whole lot to criticize. A few deep shots ended up floating because of wet hands. I did try extra strength anti-perspirant and i think it worked but i kept putting my hands on my wet knees during foul calls/intermissions so they ended up wet anyway. Also I have someone to compete with for designated puller: my 3 pulls today all had good distance and hang time but this guy had one monster pull that outdid all of mine. Pulls need work

8/04 (cont.)

frolf *45 mins
-throws *~100 w/ 2 discs
-snuck in some frolf before work, skipped a few holes. Probably my best day in terms of avoiding woods. Drives looked great

8/05
meditation: 10 mins (actual), 60 mins (tennis serves)

squats
345 3*3, 1*2
-fantastic

depth jumps onto box : off 20", onto 48"
*12 (10-20s rests)
*6 (off 24")

tennis serves *100
-very zoned out, I was on the court for almost 75 mins and most of the time I was just trying to focus. Maybe 1/5 serves went in

throws *300:
*72 @ 15Y
*72 @ 25Y
*72 @ 35Y
*36 @ 50Y
*36 @ 60Y
*18 pulls
-flicks extremely accurate and precise at short distances. gloves sliding off of slightly hand for distance backhands. Unusually high amount of bad pulls

The day started off really bad and just went downhill from there. Finding motivation to throw and do PR level intense squat volume is easy but I didn't do shit except work the rest of the day and my diet sucked. Better luck tomorrow!

8/03

20 mins rowing @ 2:03/500m pace average

3/17

20 mins rowing @ 2:15 pace, 4500m total

8/04

Practice *3.5 hours
-A few highlights but overall I am still making basic mistakes because I am always either distracted or slow to switch my attention from one action to the next. We worked on some new stuff and when it came time to implement it in-game I was one of the slowest to do so. In general I am a really slow learner.

I said I would log meditation before but I will do it for real this time. Also going to begin my cut very soon. Coach has outlined my role on the team and I know exactly what to train for now.

7/30
League cancelled due to rain, but since I showed up early, decided to get some throws in anyway.

Hucks *100 in rain +50 throws

Soccer *90 min
-some guys on the field where I was throwing were down a person so I jumped in. The great thing about constantly trqining to be an elitw athlete is you can jump into pretty much any sport and be good at it. Picked up some moves as I went along, good mental awareness

Muay Thai *90 mins
-passed a martial arts place on the way home and decided to check it out. They had a class going on so I just joined in. mostly going through the motions but still fun. My right kick is so much more powerful than my left, probably due to frisbee. Tweaked the wrist a little bit with uneven punches