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Messages - FP

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376
You've been stalled on progress a while. Have you considered deloading to heal from your injury and starting on a program? Sometimes patience and self restraint are the most difficult, more difficult than training every day but necessary to progress. Humility too, when starting a program instead of doing your own thing

377
Progress Journals & Experimental Routines / Re: FP's log
« on: November 07, 2017, 01:41:13 am »
11/06

20 mins cycling
15 mins rehab rolling +stretches

Machine trap bar DL:
320*5
370*5
420 2*5

90 mins throws
Push-ups 8x20

Just feeling all around beat. All work and no play.

378
Progress Journals & Experimental Routines / Re: acole14's journal
« on: November 07, 2017, 12:30:42 am »
Yeah anti-rotation is underrated for building athleticism especially on change of direction where I feel there's a lot of leaking that can happen through rotation of the torso. Pallof press is my personal favorite, then slow eccentric Deadbugs and landmines are great too.  Didn't have much success with woodchoppers the one time I tried them, was feeling it more in the arms than the core. Suitcase is my favorite loaded carry variation but I feel silly having to use straps to set iylt up.

I think shoulder stability is also something that's pretty underrated in terms of functional core strength . And then quadratus lumborum back muscles, I know they play a huge role in sprinting but I haven't been able to find a good strengthening exercise for that group.

379
Progress Journals & Experimental Routines / Re: FP's log
« on: November 05, 2017, 06:19:21 pm »
congrats on the designation, vote of confidence from the team.
Thanks. Will be focusing more on acceleration and agility from now on, as well as upper body to keep hucks strong. Lots of throws as well. The thing that sucks about O-line handling is I don't get to rely on athleticism that much. Will definitely be a learning experience in terms of character and chemistry.

11/05

AM:
30 mins throws

PM:
Gym uppers
RPE 4.5

DB bench:
40's 4x15 (60s rests)

SS:
-Banded Palloff Press: 3x10
-Banded scapula adductions: 3x10

Pullups: 7,7,7

DB OHP: 35's 8,8,7 (60s rests)

Sprint SPP lower ROM: 25's 3x20

Assisted one arm pullups (sprint SPP upper ROM): -115 x8,8, -100 x6 /ea arm

Flys: 25's 2x8, 22.5's x8 (60s rests)

Rows: 80 3x8


Stretches, rolling x 10 mins

380
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: November 05, 2017, 06:06:58 pm »
If I were in your shoes, where I just need to get very slightly higher, I would focus on getting super potentiation. I don't know if you've tried french contrast but if you do it correctly you should get at least a couple extra inches on your jumps:

https://simplifaster.com/articles/how-to-jump-higher-using-french-contrast-and-potentiation-clusters/

Article is kind of dense but the important instructional part is at the end.

Quote
Heavy partial range lift or isometric for 1-3 reps
Rest 20 seconds

Force oriented plyometric exercise, such as a depth jump
Rest 20 seconds

Speed-strength oriented lift for low to medium reps, 2-5 typically
Rest 20 seconds

Speed-oriented plyometric exercise of higher repetition range
Rest 2-5 minutes and repeat

Quote
I perform 3-6 rounds of French Contrast, or possibly more if “the pan is hot.” I like to take 4-6 minutes between each round to test vertical jumps on a jump mat, especially in circuits that emphasize the realization of motor skills. It takes about 2-4 minutes after each circuit before fatigue subsides enough for the test to be a good one. Typically, vertical jumps will increase by an inch per round for 3-5 of waves of French Contrast before leveling out.

It would be kind of hard to get max strength and speed strength exercises set up on a bball court, but possible. For the max strength you could do an isometric push against an immovable overhanging resistance. For speed strength maybe you could bring a set of dumbbells onto the court and do jump squats.

381
Progress Journals & Experimental Routines / Re: FP's log
« on: November 03, 2017, 11:58:53 pm »
10/30
Practice 2 hours
RPE 5

Pullups 7x7 (longer rests for later sets)
Deadbugs 6x20 slow eccentric

11/02
Practice 2 hours
RPE 7
Team positions announced and I will be a starting O-line handler cause it's what the team needs. This position is all about consistency, excellent throws and smart decision making. Just mentally not there this practice (possibly because of under-eating). I threw 5 awful turnovers during 7v7, all attempts at difficult break throws. This cannot happen ever again.

11/03
GYM 3 hours
RPE 8

SL cable ham hyperextension:
40 x6 /ea leg
45 2x6 /ea leg :personal-record:

Alt. bounds:
20 sets of 4 bounds (not sure if I should be focusing on short GCT/quickness or distance. Inclined to think short GCT will be better training because I'm strength>power dominant)

Hang Power clean:
185 x5
205 x2+3
215 3x2 PR tie (feel like I could do more but grip is giving out)

Power clean from blocks (upper thigh, short rests):
165 x5
155 4x5
165 x5

Trap Bar DL:
325 x5
375 x5
385 x4F (really felt like I could have done 5.. forgot my straps at home  :uhhhfacepalm:)
375 x5

Squat:
225 x5
275 x5
295 x5
305 x5
315 x5 very uncomfortable for knee but it got better each set. Good to know I can still full squat, it's been like a month

Paused half squat:
295 x8
315 x8 wiped

Natural ham curls
sled push


Core Circuit (60s rests):
-Deadbugs: 5lb ankle weights, 10lb hand weights x15,15,10
-Russian twists: 45 deg torso, 2-4s slow reps x15,15,10
-Ab wheel x12,12,8

382
Progress Journals & Experimental Routines / Re: FP's log
« on: October 29, 2017, 11:38:39 pm »
10/30
GYM

Power clean from blocks (above knee):
185 2x5
205 2x3
215 x2, 1F

Power clean from blocks (3/4 of the way up the thigh):
185 xF,F,F,F
155 x3
165 x2,5

Trap bar DL (bar is 55):
325 x5
395 x3,3,3

Paused half squat:
295 3x8 (shit, wrong weight)
315 x8

Captains chair (60s rest):
x35, 35, 17 lol

15 mins stretches

383
Progress Journals & Experimental Routines / Re: FP's log
« on: October 28, 2017, 09:25:40 pm »
Pretty much took the week off because of:
-hip flexor strain - pretty much completely healed
-rotator cuff very janky - mostly healed but this has been a chronic issue
-possible wrist fracture (moderate pain when touching palm bone/scaphoid) - slight improvement

Needed a deload week anyway, although I had it planned for next week.

10/29
Team track workout

400m, 400m jog recovery
300m, 300m jog x2
200m, 200m jog x3

5 mins rest

100m, 100m jog recovery x4
50m x8, walkback recovery

My acceleration on the 50's pretty much blew everyone out of the water. The 200s were pretty good, 300s and 400s not so great
Also I'm the only one that had to stop and stoop over in between the 50's, and my arms felt very fatigued. I was going like 95% for most of them. Also kind of hunching at the neck during the jog back recovery on the 200's. These are all definite signals that my upper body is not keeping up with my legs and next strength cycle uppers will be higher priority.

384
Honestly don't think full squats will carry over much to SLRVJ. think bss or lunges and half squats carry over well to the slrvj because the joint angles are closer but you can still load up those movements a lot in a controlled way. I remember T0ddday saying that technique is much more important with the slrvj than strength levels. SLRVJ is a lot more on the velocity side of the FV curve than a dl jump so I think plyos like bounding, depth jumps, something for ankles and LOTS of SLRVJ's will build elastic strength, tendon stiffness and optimize stretch reflex lot more than doing strength work.

385
Progress Journals & Experimental Routines / Re: FP's log
« on: October 24, 2017, 06:13:42 pm »



First photo is a little misleading, actually bounced out of my hand. Layout out of a full sprint. Was maybe 1-3 inches away from catching it.
Second photo I boxed the guy out while jumping so that's why my jump trajectory is a little wonky.

386
Progress Journals & Experimental Routines / Re: FP's log
« on: October 22, 2017, 10:16:53 pm »
10/22
Tourney day 2
I'm not going to put up scores because we were playing developmental lines. I asked to be switched to an O-line handler which is what I played the entire second day. There's a lot to say but just a quick rundown of the weekend

The good:
- 6 offensive layouts to save bad throws, all caught
- 4/5 completed hucks day 2, including a full field (70Y backhand)
- 3 layout D's - 1 shoulder height, 1 playing regular defense, 1 poach into the cutting lane
- last game - no throwaways O-line handling
- no drops the entire weekend

The bad:
Second to last game, score is 11-12, we are down. I get a D, we move the disc all the way to the endzone. On the goal line, I throw a crazy risky full extension around backhand which gets D'ed. Turnover, other team calls time out. Hard cap goes off, meaning 90 mins have passed and we have to score the point to not lose. I'm on their best cutter, who books it deep. Throw goes off, I am playing the guy and not the disc, end up out of position about to get scored on but go for some crazy over the shoulder bid that I had no play on whatsoever and essentially tackle this kid, landing on his ankle and could have seriously injured him. Uncontested foul, they get the disc at the goal line. A few throws later they score and we lose.

Not only did I lose the game for the team but that kid could have been out for the rest of the season.

The other sort of bad thing was my defensive footwork, got juked out quite a few times. Ended up almost toppled over from balance loss a few times too, which seems to happen when I get too low in my athletic stance.

387
Progress Journals & Experimental Routines / Re: FP's log
« on: October 21, 2017, 07:51:25 pm »
That is all completely correct. I'm kind of forcing the lean but I think I'm still kind of looking for my optimal sprint technique because I wasn't able to sprint during the initial 4 months after my pcl tear and I did a very high amount of hip flexor strengthening, a muscle I hadn't really worked as an isolated muscle group before. I'm still kind of transitioning from "weight room mode" to "ultimate frisbee mode", so it kind of makes sense that my body is still sort of looking for the ideal running form. I believe the "upright pull running" was the form I was the fastest with before my injury, but maybe now it's different. Will look to test soon.

One disadvantage to the "quad dominant high stride freq" running is I can't breathe properly with it and if I really want the fastest time I think I hold my breath. It is much more exhausting on my lungs and I believe because I'm using less of that sort of reactive plyometric bounce that I would be in upright running it is also much more taxing on the muscles.

10/21
Tourney day 1
3 games, 15-1, 11-14, 14-10. 2w 1l. Kinda don't wanna talk about it until day 2. I think I've got 9 assists, 1 goal

388
Progress Journals & Experimental Routines / Re: FP's log
« on: October 20, 2017, 09:49:53 pm »
10/19

PM:
2 hour practice
RPE: 7
lots of running

10/20

AM:
30 min morning workout
RPE: 6

DL 135 x 10
40Y sprints x 3
DL 225 x 8
40Y sprints x 2

So I'm coming to realize that the quad-dominant running I naturally gravitate to is much faster than the "perfect top speed mechanics" I try to force myself to do. It's mostly just a matter of stride frequency, I feel like when I have a strong forward lean I can move my legs so much faster and still get decent stride length. Will shoot video at some point comparing the two.

389
Progress Journals & Experimental Routines / Re: FP's log
« on: October 18, 2017, 11:00:54 pm »
trap bars are usually 60 pounds, i think.

I'll have to ask one of the trainers. I'm really digging the trap bar though:
-More athlete specific ROM than deep squats, which I'm not comfortable doing anyway cause of my knee
-Less back involvement than DL, which will always be a problem for me because of my proportions
-Hits the big 3 leg muscles pretty evenly, probably hip flexors too
-Supposedly highly correlated w/ 40 times/VJ , more than squat or DL

10/18

AM:
wakeup quickie: 20 mins
RPE: 4

SS:
-DL 135 x 10
-40Y sprint x 3
-DL 225 x 8
-40Y sprint x 3
-DL 275 x 5

PM:
Practice x 90 mins
RPE: 3

390
Progress Journals & Experimental Routines / Re: FP's log
« on: October 17, 2017, 05:58:07 pm »
Yeah knee feeling fine actually, just avoiding deep squats which is likely good for field carryover anyway. Prolly gonna cancel Thursday appt with the doc

10/16

practice: 2 hours
RPE: 5.5
feeling a little more muscly during running and COD but not slow by any means. pretty focused

10/17

AM:
Tennis: 1.5 hours
RPE: 6
rallied a while and then beat my friend pretty handily, 6-3. He is much more skilled vs i am in shape and more athletic. He hadn't played in a while and was trying to hit almost all tough topspin shots. I was hitting tough shots too, just barely clearing the net and tough angles hitting the edges of the court, but not messing with spin almost at all. Managed to hit a few aces too although my serve was extremely inconsistent. Was a fun game

PM:
Gym: 2 hours
RPE: 8.5

Power clean from blocks (knee height):
185 x 5
195 x 5
205 x 2+1
215 x 2+ 1F

Power clean from blocks (mid thigh):
185 3x3

Trap Bar Deadlift:
315 x 5
365 3x5 (assuming bar is 45)

Pause RFD half squat:
225 x8
305 3x8

Sled Pushes (15Y):
Max Resistance x 8,6,8 (5-20s between reps, few mins between sets)

Bomb-ass workout. Last rep of last set of trap bar deads, I went hard mind-muscle mode and focused on lifting with glutes and not collapsing at the back. The rep was much more of a grinder but my back was ramrod straight the entire time  :headbang:

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