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So to peak for sectionals that sounds like a good workout to use. This is the perfect time too, intervals offer reliable gains in the short term.

I dunno about long distances being ineffective. It makes sense to me that if you do 30 min +of nonstop running your body would adjust in different ways than if you ran intervals. For example lung efficiency and muscle capillarization are qualities that I have heard get much more developed with long distance running. Feel free to disagree, the source on most of this is body recomp articles that might have been unreliable

It does kind of suck that prolonged aerobic training will drain speed if you don't up your speed training. That's probably my main concern

Haven't done too many starts, but have been trying to use arms more on acceleration. I did feel faster during practice yesterday. I've also been trying to use arms to shift my center of gravity and explode more out of cuts.

8/4
SLRVJ sprint x25
3-step SLRVJ x25 max touch 30"
Right knee feeling a little off
Stretch, core
BP 135 3x5

8/6-8/7 tourney, 6 games 3W3L. Just feel really burned out. Throws looking sloppy esp with sweaty hands and wind. When I sprint a bunch of times consecutively on offense and the disk turnover, I'll just feel fatigued and demotivated to play hard defense.

Should there be specificity when it comes to endurance training for a sport? I feel like I should mix in cutting, shuffling and backpedaling  as endurance training.

It might be a little late for that in the season. I have club sectionals in 3 weeks. I'm thinking I hit some hard intervals to max out my speed endurance and worry about aerobic, speed and strength training during my off-season during the fall/winter. Cutting down to 175 is a priority as is daily throwing (which I've been doing). Definitely keep some low frequency sprints and squats, and moderate frequency jumps, layouts for 3 weeks. I have to be very careful and not get injured.

I don't feel like logging the rest it's just upper body, core and stretches

You DO NOT NEED drive phase to run fast. 

That's said you don't produce enough power for a body lean you have a torso lean which is not useful.  You need to forget about acceleration being a taught skill for now.  Your just not there yet.  You are extremely tight trying to keep your elbow from breaking 90 - it should break 90 especially on a start...  And your taking about 10 steps to cover 10 yards.   Get to a track.  Seven steps to 10 meters.  If you aren't close to there you are under striding severely - you are cause you don't produce power.  All you should think about right now is power.  Alt leg bounding, then speed bounding, then sprinting which shouldn't feel all that different is the path you need to get on...

Thanks! That's really helpful input. I went to the track today and set up some cones 11 yards apart. I'm just about hitting 10m in 7 steps. On the last few reps I stretched it to 11m in 7 steps but I can see from the video that I'm just stretching my last step and the rest of them are definitely short and how grounded I'm staying when I compare it to a video of you running.

I'll try to loosen up the arms a little more, I forgot about that for these 10m runs. I actually had some really intense elbow tightness after the bodybuilding workout I did with a friend a few days ago and I couldn't easily extend the elbow past 135 degrees, so that might be contributing to the elbow tightness you see.

8/2
BW: 188 uh oh

L-SLRVJ:
3-step x10: awful, very very very bad. Probably somewhere in that 15"-20" range
20-30m sprint, some slowed down others full sprint x15: Managed a few 26s!
3-step x25: max touch 28.5"

The sprint SLRVJs are definitely potentiating my vert a lot, glute activation? Or maybe I get a better understanding of the speed I can handle. Anyway I like this for jump sessions, gonna keep doing it. Maybe I can potentiate my DLRVJ with sprinted SLRVJs too.

Club Practice: 30 mins, got rained out

8/3

10m sprints x20: would've done some plyos but didn't have a whole lot of time

League game: 90 mins

<a href="http://www.youtube.com/watch?v=F2zItLfGRa8" target="_blank">http://www.youtube.com/watch?v=F2zItLfGRa8</a>

Quote from: Final Phenom on July 29, 2016, 12:17:33 am

7/27
Put on some cleats, ran some sprints with the dog. Chased her around doing some lateral agility stuff too. I gotta do this more. A few max effort daily sprints will add up.

nice! that is probably the most fun training.. awesome.

i used to do that with "gizmo" (my 9 lb. silky terrier), back when I was near peak performance. That little dog ended up becoming too fast for me. So fast that I had to stop, because he'd keep trying to mess with me by trying to run outside of the park/area we were in, and get to the street.. so it just became too dangerous.

so funny though that some 9 lb. little dog eventually destroyed me on agility etc.. fwiw though, he's abnormally impressive (athletically) for his breed.

Yeah I have a husky. You always have to keep that breed of dog on a leash because they run away if you don't use one. Having to hold a leash is probably making my sprint sessions ineffective lol.

7/27
League game: 90 mins
Put on some cleats, ran some sprints with the dog. Chased her around doing some lateral agility stuff too. I gotta do this more. A few max effort daily sprints will add up.

7/28
Tennis: 90 mins
BSS: worked up to 50lb dumbbells x8. 50lbs is fairly easy on my right leg, but really bothers my groin on the left. I used to not even be able to do BW BSS on my left leg though so this is definitely improvement.
Misc leg stretching : 20 mins

Quote from: Final Phenom on July 19, 2016, 06:02:30 pm

Just hit a 3-step L-SLRVJ  of 31", previous best 27.5"!!!!! Just completely ridiculous. Also 2" higher than my 3-step R-SLRVJ PR. WHAT.

<a href="http://www.youtube.com/watch?v=87STQIKA8ZA" target="_blank">http://www.youtube.com/watch?v=87STQIKA8ZA</a>

BW: 184

possible reasons for this PR:
-started session with 20-30 SLRVJ's out of a 30m sprint, hitting 20"-25" on most of these jumps. The 25"s I slowed down a lot for.
-jumping barefoot, first time jumping barefoot with SLRVJ
-starting in athletic position, letting my body fall forward like a sprinting drill

Seriously. What the fuck.

About core training, any thoughts on anti-rotation exercises? I notice my torso rotates considerably when I run.

Do you play frisbee in cleats?  Do you need to be able to jump in cleats? 

Do you have a video of yourself running?  We have hijacked the hell out of your journal discussing core exercises! 

Best anti rotation exercise is running curves. 

I do play in cleats and I should probably be doing my jump training in cleats

I'll get a running video up soon and I did ask for core exercise suggestions so I appreciate the discussion.

By running curves do you mean on a track or just any sort of rounded cutting type of stuff?

^^
I'll get on it

Tourney didn't go great. We went 1:5 W:L. During our 2nd game, we came really close to upsetting the 4th seed (out of 20), a team I got cut from. After that, or team seemed to just not care and proceeded to get railed. Our offensive scheme has little organization and is the root of our problems, and our team constantly gets beaten in the air (although I didn't personally).

I played pretty consistent throughout, went for 8 layout D's, only ended up getting 1 of them. 3 were really close. Otherwise not much to report.
Things to improve
1.Throws need lots of work.
2.Being able to jump better out of a sprint would be very helpful. Being more bouncy in general
3.Quicker first 3 steps
4.Better awareness to get poach blocks on defense. But then I'm usually covering the best cutter on the other team so maybe it's not really an issue of awareness.