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So over the last month and especially last week I've pretty much reached an all time low regarding poor lifestyle choices. Smoking weed 3x day, eating extremely shitty, working out very little and not lifting at all, spending my time couch-glued to the internet/watching tv series, not progressing on artwork, barely socializing. But I'm turning/gonna turn it all around because I have in the past. This is gonna be my best athletic year ever, by far.

9/4 sat
parallel squat: 205x5, 235x5, 255 3x5
BB OHP: 65x8, 70 3x8
seated banded knee raises: 3x12 x each leg
30 mins stretching

9/5 mon
45 min bike ride
SL BW calf raises: 3x12, 2x15 x each leg
RDL: 135x15, 205x8, 235 3x8  2:30 rests
BP: 115x8, 135 3x5, 125x5 2:30 rests
Pullups: 6,6,2 2:00 rests

Bad way to go Most of my friend group in high school did dope

One of these former friends just got out from a rehab center. I talked to him over facebook, it's painful as hell. No matter what conversation I would try to strike up, it would always come back to his wanting to commit suicide and having nothing to live for. It's so hard not being able to do anything for someone you care about.

Quote from: Final Phenom on August 31, 2016, 03:40:56 pm

Quote from: seifullaah73 on August 31, 2016, 05:49:22 pm

Date: 31/08/2016
Soreness: nothing that sticks out
BW: 70.5kg

Condition: It was a nice cool day and until I finished my warm ups, it was blazing hot. I finished my track workout went to the gym, it started to cool until when I left the gym it was a nice cool day again. 

Warm up
  same

Workout
  - the track was completely empty until about 1 run left someone came out to prepare for the disability cycling group, which was too late.
  60m sprints x 4 (L, R, L, R)
   
   activation and mobility stretch

   SLRDL 0kg x 6, 30kg x 3  x 6

   BSS 0kg x 5, 15kg x 6, 30kg x 3  6

   Seated sprint arm swings 7.5kg dumbells 2 x 20

   core stabilisation 2 x 10 sec each side

Cool down
  general static stretch of hamstring, calves and arms and shoulder.

Comment
It was hot and sweaty and now my weighted vest program is coming to a finish, this saturday is my last workout. It has been a lot of sweaty days with that vest on. Sprints were ok, towards the end my shins were starting to hurt a little and my form starts breaking down towards the end of the 60m run. I was thinking of going to 35kg on BSS, but as soon as I do the 30kg, I think, yep 30kg is fine and heavy enough, even though it is comfortable, but not light. lol. I am going to stick with doing SLRDL first.

Rating: 7/10

Do you do a lot of psoas hypertrophy work? I looked at your log and didn't see any, figure that would be pretty important for sprinting.

I do a lot of psoas stretches during my warm ups, but not really any hypertrophy work, because of my left hip pain when it extends. As far as psoas hypertrophy, im not entirely sure, but there is very little if none known methods of hypertrophy for the psoas, as in the hip flexor cross section study between asafa powell and an elite chinese sprinter, showed that asafa had a larger psoas cross section moreso than the chinese sprinter, which is a genetical advantage of a sprinter rather than something you can increase the size of, not really sure. 

I'm not so sure about that. I think for type IIb fibers, that might be true, and you can't increase the amount you have. However you can still increase the size of those fibers by doing high intensity low rep stuff. The kind of fibers you would want more of in your psoas would be IIa, which have both an aerobic and high power/speed component, you can definitely increase the size of those fibers too. I think in running you use the psoas to generate knee drive and extend your strides and help you have faster leg cycling. It could also be used for stability in the core, I'm not sure how exactly it is used. You can definitely grow it though, T0ddday recommends leg raises and decline situps, I prefer banded knee drives starting at 90 degrees, keeping time under tension high.

Quote from: Final Phenom on August 31, 2016, 03:40:56 pm

It  looks like you have been doing BSS for a while, do you feel it has worked well for you? I think BSS is probably better for hypertrophy than hip thrusts.

I enjoy the BSS its less taxing on my left hip and can get good workout of my quads and glutes and to a smaller degree the hips. I would say they have worked well for me in the acceleration phase of my sprinting more so then the top speed, which the benefits might exist but to a smaller extent. They both contain different movements of the hips, the hip thrust the hips move up and down, while the BSS the hips move back and down and up and forward. So I would probably say that hip thrusts was probably is better for the hips then the BSS.

I think for glute work I definitely need both variations. I hear banded hip thrusts are especially good for additional glute activation over a regular hip thrust, but that might take a while to set up. I also wonder if doing partial reps/higher weight for movements like the hip thrust and BSS can train the glutes in a more specific way and give better carryover to athletic movements.

We didn't play zone a single time cause it wasn't very windy 

A lot of the time I would fully commit to taking away the under: then the defender would get open on a lateral cut out of their initial under cut. This is probably the way I got beat the most actually. If I get too much speed on the initial commitment it will take me longer to do a chop-step, 90 degree acceleration out of it. The good thing is this "7 cut" generally doesn't generate as much yard gains as an "under cut".

Also another note on my "peaking" training: daily throwing was not a good strategy, especially the amount of hucks I threw. As a D-line cutter, I threw 0 hucks at the tournament. All that time I spent on my throws and It didn't pay off much. Didn't stray from my role and didn't throw anything risky. 0 turnovers. People didn't cut deep or breakside (more difficult throws) as much for me though.

Today at pickup I dropped 3 perfect 70 yard dimes: 1 flick, 2 backhand into a pretty good window to recievers cutting deep. 4 pulls, all comfortably 65-80 yards in bounds.

About HIIT and running intervals:FWIW, I think my anaerboic endurance has experienced a lot of short term gain. Could just be luck but I just haven't felt tired from running since i started running intervals.

Season is over. We were seeded 9th and got 6th, top 5 teams are going to regionals. We had our whole team together for the first time in a while so I played starting D-line and only a few O-line points. I played mostly shutdown defense, wasn't able to get too many poaches cause i was usually covering the best cutter. 0 layouts, 0 true D's. I didn't get beat deep at all but I gave up short unders occasionally, twice i got beat up the line: this is a sign that either my footwork is bad or that I don't accelerate fast enough, both problems I need to address. I know I played good.. Just wish the captain let me play O-line I could have contributed a lot. I got a few tips on run-through D attempts and 3 touches on pointblock attempts. Got lots of goals.

Anaerobic Endurance wasn't a problem at all because I only played about half the D points (long rests between points) and there were no marathon points. I was slow though: not explosive at all. I really should have done more short sprints during the last 2 weeks, 5 interval sessions at submax speed with not a whole lot of speed work to balance the fiber counts was poor planning.

Gonna start thorough GPP asap, all hamstring stuff on hold cause I'm almost positive my hamstring pain is tendinitis. I thought it might be DOMS but it's only in 1 leg and only bothers me directly after intensive running (but not 24-48 hours later like doms). It's a very dull and achy pain. Similar symptoms to groin tendinitis. After I get my hamstring problem sorted out I wanna do 1:1 weight room GPP: speed/power session. I have 6 months of offeason to train for spring.

Eventually going to write out a more detailed plan.

As far as your goals; like you say there is variance because it depends on competition so no matter what you might be wrong when it comes to game time...  But basically, it depends on your stats.  Did you try one of the anaerobic workouts I mentioned?  Repeat 150s, repeat 200m, or 60m with walkback? If you try that - tell us how you did.  If your pretty terrible relative to your base speed you can make a lot of gains quick...  You can also know from game experience... Do you have a reputation on your team as being that guy who just runs out of gas in the 4th quarter?  Or are you just looking to be the guy who isn't fatigued when everyone else is?  Again if it's the first one it's gonna be a lot more effective for you...

As far as plyos and single leg jumps...  Since you call yourself a strength single leg jumper that tells me you aren't mechanically great at single leg jumping...  Plyos may help but rather than plyos - just a lot of focused single leg jump work could improve your mechanics so that you can get up a lot higher... Additionally, you probably have a lot of gains waiting on your bad leg.  My peak SL vertical on my left is around 36'' - my right is probably around 26'-30''...  I bet I could get my right leg up to consistent 32'' quite quickly with focus...  If I was a frisbee player and i needed that then I would...  What is your vertical jump standing, DL running, and single leg running? 

Do remember that if your in season and you have frequent games anything but mechanical practice might be out the window.  If you have games on W and  Saturday and start serious anaerobic conditioning don't be surprised if you have dead legs for a few games... Same with plyos - you could be fried or even worse get injured...  That's what most serious gains made by athletes who are mid to high level are done in the offseason...

After today's 100s and 200s I feel like my anerobic endurance is pretty decent cause I was running them with a friend and he was finishing like 3-6secs after me on the 100s and 5-10secs on the 200s. But then we played flag football later and he was one of the best players.

The workout I did had much longer rests than the one you suggested. That 400m followed by 150s workout seems much more difficult to me cause there's no stopping at all: even during the break you're either doing pushups or jogging to the next 150. That sort of consistent running destroys my back and diaphragm the most usually.

Here's my jumps:
SVJ current, PR: 31"
RL-DLRVJ current: 34", PR: 35.5",
LR-DLRVJ: 31"? only measured once
L-SLRVJ current, PR: 31"
R-SLRVJ current: 24", PR: 30"

Any reason why your SLRVJ's are kind of low compared to your DLRVJ? I figured that since you were a power and P-chain oriented athlete your SLRVJ would be closer to your DLRVJ.

My practices aren't too intense so I'm not too worried about getting injured. That said I'm probably gonna variate easy days (throwing mostly, maybe jumping) and hard days (intervals, light plyo's)

Any reason you think strength SLRVJ jumpers have worse technique? By "strength SLRVJ jumper" I just meant that i do better with a longer ground contact time. I try to get low on my approach that helps a lot. But you can't really do that with 1 step short ROM

as a d-line cutter, anaerobic endurance is paramount. you can be the quickest or bounciest dude in the world but if your team throws a zone and in you're in the cup and you die, your usefulness declines real quick. IIRC, greater aerobic fitness enables faster recovery between points, as well.

you're tall and can jump reasonably well, certainly well enough to sky the majority of players if you have a good read. can't remember how fast you are but top speed is less important than route-running on O and change of direction ability on D.

if i were you i'd follow t0ddday's advice and do some technique work for SLRVJ -- at a disc as much as possible, get someone to huck to you and go up for it, or throw high under throws -- and cutting/route-running, and focus on repeat sprints. as the season goes on you can cut back on the sprinting volume but you're still worried about being in good enough shape so put the emphasis on that for now. workouts could be something like:

- throws, route running, SLRVJ (15-20 mins total)
- repeat sprints a la the t0ddday 150 hell workout that makes me want to throw up (no idea how long this would take)
- more throws and SLRVJ to cool down and practice skills while tired (10-15 mins total)

Yeah I really need to get out and get someone to throw 50-50s to me and someone else. The problem is I know only a few guys that would be willing to do 50-50s with me and they aren't local lol

Route running might be a little tough since my club team runs a very disorganized hostack. Footwork might be a good not too high intensity thing to brush upon as well.

Quote from: Final Phenom on August 16, 2016, 05:08:57 pm

Goal Progress:

Anaerobic conditioning: 1/10 only a single session where I went too hard in the 400 and ended after 3 150's cause i set unrealistic time goals, then I ran another slightly submax 400m in 1:05. Other 2 times I went to the school track it was being used by the school. Just not good at motivating myself to do these.

Throws: 9/10 Throwing and taking notes on throws every day, only missed a single day of throwing since my last post.

Cutting: 6/10 I'm sitting at 181.8 lbs right now. I was 186 a few days ago but inconsistent water weight. I will need a couple of days to carb bulk before the tourney, but I think 178 is doable by then. If i can convinvce myself to go hard on these intervals, 175 might even be achievable.

Jumps/Layouts: 3/10 Did a session on SLRVJ's off both legs: RSLRVJ needs a couple sessions of work at least. SVJ at 30.5"! I'm a little worried about training high layouts with or without a slip N slide. I injured my rotator cuff on one of these in game like a month ago so I've been hesitant about doing it. Definitely need to do at least 2 jump sessions and 2 layout sessions.

Will I get better results if I peak my bounciness or my anaerobic endurance?

yo. better results for what specifically?

I guess i asked a complicated question that really only me and LBSS would be able to gauge since we are the only ones that played competitively on this board. I would say that as a D-line cutter anaerobic endurance is slightly more important than being bouncy but it really depends on how the other team is playing. Some points I might have to do multiple quick SLRVJs with only having a couple seconds of reaction time a lot: the less time I have to set up my jump, the weaker it's going to be since I'm a "strength SLRVJ jumper".

What I was really asking, is it more effective to peak with interval training or plyos? How much gains can I expect to see? I don't do a whole lot of power work (aside from jumping) so I think I would get considerable benefit from doing plyos. However if I can significantly increase my anaerobic endurance that would probably help me quite a bit more.

I remember reading one of the "blog posts" where you were talking about using depth jumps to peak DLRVJ, so any thoughts on that?