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Messages - FP

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691
Progress Journals & Experimental Routines / Re: FP's log
« on: March 23, 2016, 01:06:01 am »
3/20 (continued from last post)
Was pretty pissed about how i played so i did some workouts
Sled Drag Sprints: 90lbs + sled weight x 40m-80m x15
Sled Drag Sprints: 160lbs + sled weight x 20-40m x8
Agility Ladder variations: 30mins
40m sprints: x4 (watch broke, but these felt fast)

3/21
Throws: 100
Workout with potential future club team again.
Varying Intervals (100m jog between each): (100m-200m-300m-400m-300m-200m-100m)
400m runs (1 min. breaks) x4
100m sprints (1 min. breaks) x5
Pickup x 1 hour

3/22
Throws: 150
Chest Press: 160 3x8
45deg. back extensions: 25lb KB over head, 3x12
Knee Drives starting at 90deg: 60 3x8 (each side)
Agility ladder work ~30 mins
Hacky Sack ~30mins
Practice: 2 hours
-The regular shit. Running some new throwing drills focused on generating breaks/pointblocks.

692
Progress Journals & Experimental Routines / Re: FP's log
« on: March 21, 2016, 02:50:41 am »
Quote from: undoubtable on March 21, 2016, 02:40:09 am
Quote from: Final Phenom on March 21, 2016, 02:09:13 am
I really need improve on communicating with my team. Because I am extremely introverted that is a pretty large barrier for me..

I'm quite introverted and often end up being a leader type on sports squads when needed. You can overcome this with more experience and the comfort level that comes with it.

Definitely. Transferring schools for my sophomore year and being one of two new rookies on the A team has definitely been difficult, I'm just happy that my team trusts me enough to let me start on D line. Thanks for the encouraging words.

693
Progress Journals & Experimental Routines / Re: FP's log
« on: March 21, 2016, 02:09:13 am »
Quote from: Final Phenom on March 20, 2016, 05:58:18 pm
3/18 (cont)

+1 hour stretching

3/19

Day 1 of tourney: 4 games
Highlights:
-Got close to max height on a DLRVJ. Caught the disc one-handed in the endzone, but the guy I skied called a salty foul
-Got a layout/SLRVJ hybrid D on a deep shot.
-Went for a chest-high layout D on a dump pass. I was a couple inches away but the guy I was covering dropped it.
-Like 4-5 scores. Good considering I only played D-line. 1 drop, 1 throwaway.
-Didn't get beat deep, didn't get scored on, possibly let a few in-cuts through. Pretty top-notch cutter covering.

3/20

Day 2 of tourney: 3 games
Highlights:
-Got my first straight-up layout D with this team on an in-cut. It was solid.
-My throws were the worst I have ever seen. Dunno if it was wind or just how much I was in my head, but they were very bad.
-Made a unreasonable amount of mistakes that were costly for my team. Mostly playing zone defense.

Literally the best (day 1) and worst (day 2) I have ever played at any tournament

Not good. We lost all our games except the last one. Our very first game was against the second seed (out of 10), it was pretty close.
I tend to focus more on MY performance rather than worrying about how the team does because MY performance is something I have direct control over. I really need improve on communicating with my team. Because I am extremely introverted that is a pretty large barrier for me..

694
Progress Journals & Experimental Routines / Re: FP's log
« on: March 20, 2016, 05:58:18 pm »
3/18 (cont)

+1 hour stretching

3/19

Day 1 of tourney: 4 games
Highlights:
-Got close to max height on a DLRVJ. Caught the disc one-handed in the endzone, but the guy I skied called a salty foul
-Got a layout/SLRVJ hybrid D on a deep shot.
-Went for a chest-high layout D on a dump pass. I was a couple inches away but the guy I was covering dropped it.
-Like 4-5 scores. Good considering I only played D-line. 1 drop, 1 throwaway.
-Didn't get beat deep, didn't get scored on, possibly let a few in-cuts through. Pretty top-notch cutter covering.

3/20

Day 2 of tourney: 3 games
Highlights:
-Got my first straight-up layout D with this team on an in-cut. It was solid.
-My throws were the worst I have ever seen. Dunno if it was wind or just how much I was in my head, but they were very bad.
-Made a unreasonable amount of mistakes that were costly for my team. Mostly playing zone defense.

Literally the best (day 1) and worst (day 2) I have ever played at any tournament

695
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: March 18, 2016, 08:30:34 pm »
Do you get psoas DOMS from decline sit-ups/leg raises? How effective would you say those exercises are? I've been doing knee drives with bands (starting at 90 degrees, with a hold at the top) for a while but I'm not sure if I'm hitting the Iliopsoas with enough intensity or volume for hypertrophy or any kind of development other than activation.

I'm interested in training psoas for hypertrophy, but ideally I want to train it for power too.

696
Progress Journals & Experimental Routines / Re: FP's log
« on: March 18, 2016, 07:58:56 pm »
3/16
Throws: 300
-Throws with teammates x1.5 hours

Superset x4:
-Heelwalks 60secs
-Standing band hip drives x15
-SL standing band hip drives x10(R), x10(L)

Superset x4:
-Banded knee drives starting at 90 degrees+ 3 sec hold at top x12 (L), x12 (R)

Icing ~20 mins
Rolling ~20 mins

3/17
Throws: 300
-Pickup with highschool kids x60 mins
-Throws alone x45 mins

-Heelwalks x60secs x4

Superset x5:
-RDL: 135 x10 (rehab)
-Standing band hip drives x15
-SL standing band hip drives x10(R), x10(L)
-Banded knee drives starting at 90 degrees+ 3 sec hold at top x12 (L), x12 (R)

Icing ~20 mins
Rolling: forgot

3/18
Throws: 300
Frisbee golf: 2 hours. Tied for first! Out of like 10 people. Most drives looking top notch. I really got railed by the wind on some holes.. but made a 40 yard putt.. Into the garbage can I was supposed to hit! Whoo, that's a first.
Tossing: 30 mins. Threw a 90+ yard backhand with the wind. Might have even been 100. Definitely a first.
Pickup: 30 mins

Icing ~20mins
Rolling ~20mins
Stretching ~20mins

2 day home tournament this weekend!

Goal Progress: 0=no progression, 10= optimal progression
Shin Recovery: 5/10
Throwing: 10/10
Hamstring GPP: 1/10
Hip Hinge patterning: 9/10
Nutrition: 4/10
Posture: 6/10
Flexibility: 4/10

697
Progress Journals & Experimental Routines / Re: FP's log
« on: March 15, 2016, 11:28:01 pm »
3/14
Throws: 300
Toss with a friend x45mins
Pickup x1.5 hours
-A lot of sprinting. 2 missed layout D opportunities.. After these I really mentally committed to getting layout D's but there were no more chances.
-Throws were awful. Have not thrown that badly in a long time.. It was raining and the disc was wet, seems I'm back to the problem of grip strength or more accurately, grip mechanics.

Groin pain returned a little, hamstring still feeling tight from pull.
Foam rolling ~30minutes
Icing shins ~20mins

3/15
Throws: 200
Interval workout+throws with the local mixed club team.
6x400m (no rest): 0-100m@25%effort, 100m-200m@50%, 200m-300m@75%, 300m-400m@100%
5x200m (30-45s plank between runs)
4x400m, last 50m sprinted (2 min recovery)

-Was getting railed by some of the girls on the team on some of the more endurance oriented runs.. Fuuuuuuck. And I thought I was in shape, lol
-Upper hamstrings felt like bricks for about 30mins post-run. Shins feel surprisingly good. Those heel walks are golden.
-Throws looked great. Was throwing between runs, those throws did not look as great.

Foam rolling ~30minutes
Icing shins+groin+hams ~20mins

698
Progress Journals & Experimental Routines / Re: FP's log
« on: March 14, 2016, 01:09:45 pm »
3/11
Superset x4
-Heel walks x60secs
-Standing band hip thrusts x15
-SL band hip thrusts x5(right), x5 (left)

Superset x3
-Band Hip flexor drives starting at 90degrees + 3 sec holds at the top: x10 (right), 10 (left)
-RDL 135 x10 (hamstring strain hasn't gone away completely)

3/12
Throws: ~400
running: 10mins
Went to VA to watch our schools B team play for the entire day. I was pretty close to getting cut from A team because I was injured the entire tryout, so I figured I had shit to learn from watching B team. I was right.

3/13
Superset x4
-Heel walks x60secs
-Band Hip flexor drives starting at 90degrees + 3 sec holds at the top: x12 (right), 12(left)
-Standing band hip thrusts x15
-SL band hip thrusts x5(right), x5 (left)

PNF stretching ~20 mins: Hams, Hip Flexors, Adductors

Goal Progress: 0=no progression, 10= optimal progression
Shin Recovery: 4/10 (icing, daily heel walks, stretching)
Throwing: 2/10 (300 a day)
Hamstring GPP: 0/10 (need to recover first)
Hip Hinge patterning: 7/10
Nutrition: 4/10 (closely monitor sugar, remember to supplement)
Posture: 3/10 (always maintain perfect posture)
Flexibility: 2/10 (daily PNF stretching)

699
Progress Journals & Experimental Routines / Re: FP's log
« on: March 12, 2016, 12:54:25 am »
Quote from: tooslow on March 11, 2016, 11:48:39 pm
Quote
We have been extremely successful with managing shin splints once I implemented heel walks for 40yds x 3 sets done 3 x a week. 

Couple that with ice/stretching the tib anterior/soleus/gastroc, and you will see good results.  Usually doesnt take long to notice improvement, and once youve healed keep the heel walks in as a workout finisher periodically to maintain lower leg health. 

 It really is that simple, dorsi flex your feet as high as you can, walk for 40 yds, rest, repeat. Alternating with toe walks is good for calf and achilles tendons as well, but even without them the heel walks are effective on their own.

old post by LanceSTS

Damn. I remember reading and applying this, I probably even have it written down in one of my numerous collections of notes. That can't have been much more than a year ago. Really gotta be more organized...

Thanks man!

700
Progress Journals & Experimental Routines / Re: FP's log
« on: March 11, 2016, 03:57:19 pm »

pretty good sky from the last tourney, SVJ. Not really close to my max, it's very hard and usually not practical to get optimal windup depth in-game

3/7
banded hip drives (standing)
stretching ~20 minutes

3/8
Throws: 200
pre-practice pull throughs for glute activation
practice
-rating: 3/10
-PRE: 4/10
-comments: shin splints... Also I dunno my mental state isn't too good, just feel like I'm not giving it my A game

3/9
practice: really tired, went home to sleep
40m sprints x8 shin splints real bad. bad decision. only broke 5 seconds once, got my work cut out for me

3/10
BW:177 (leaning out cause of poor commuter meal planning.. lol)
Throws: 400 no wind, all releases have top tier accuracy
Machine hip Flexor drives starting at 90degrees: 60 3x10 each leg
SL 45deg hip extensions: 50 3x8 each leg (left leg hip hinge is especially bad, feeling it in the back)
Left leg hammer strength split squat: 135x8, 2x155x8
Right leg hammer strength split squat: 135x8, 155x8, 1x175x8
practice: showed up but only threw cause I think my shin splints are developing into stress fractures

Made it to Spring Break!!! my main goal is to recover my shins. Besides RICE, anyone have advice? also throwing, posture, hamstring GPP, get my nutrition back to decent

701
Progress Journals & Experimental Routines / Re: FP's log
« on: March 07, 2016, 02:30:06 pm »
Quote from: LBSS on March 07, 2016, 12:28:38 pm
why didn't you lay out? what's holding you back?

I might have exaggerated when I said lots of opportunities, but there definitely were at least 5.

Maybe I'm not confident enough and don't commit hard enough. I don't actually remember thinking "I have to get a layout D" during the game very much if at all.

One problem might have something to do with my running technique and trying to take too long strides,good for track, terrible for frisbee. This running technique might also affect my change of direction speed.. Another problem is my overconfidence in my not all that impressive speed. On almost all the layout opportunities, I tried to run through D them, usually getting a hand on the disc right as it was caught.

702
Progress Journals & Experimental Routines / Re: FP's log
« on: March 07, 2016, 11:32:07 am »
3/3
DL 45 degree hip extension: up to 60 1x10
SL 45 degree hip extension: up to 30 1x10 for each leg
Machine SL Hip Flexor drives (starting at 90 degrees): 60 3x8 each leg
Practice:
-PRE: 5/10
-rating: 3/10
-highlights: none

3/4
spent 12 hours in a cramped car, ~20 minutes foam rolling

3/5
4 games
-only 1 throwaway
-no layout d's, although i had the opportunity lots of times
-pretty good shutdown coverage on defense
-a few nice jumps
-team dynamic not too good
-shin splints are bad

foam rolling ~20 minutes, stretching ~10 minutes

3/6
1 game
-got a single weak layout d in the cup of the zone
spent 12 more hours in a cramped car, half of which I drove

Starting to think that daily meditation will give me more bang for buck than most training I can do

703
Strength, Power, Reactivity, & Speed Discussion / Re: Help me plan my 3 week peaking phase
« on: March 03, 2016, 07:47:42 pm »
Quote from: maxent on March 02, 2016, 11:57:24 pm
In previous years i get so wired up prior that i cant even sleep a wink.. which kills my performance .. lol. If i can go into a big game relaxed and peaceful it would do me a lot of good. Always trying to figure out how to solve that piece of the puzzle. Any suggestions on that welcome!
Quote from: Coges on March 03, 2016, 07:14:45 pm
I tend to get wired too and spend too much time researching opponents and stuff when I play so idk on that front. Meditation maybe?
+1 for meditation

I think everyone has this problem.. You could try to sleep deprive yourself a little the previous few days so your fatigue will overpower your jitters. I'm not sure how well that would work though, I haven't tested it.

Some good things for relaxation is an Epsom Salt session or maybe Yoga. If you can keep the pre-game day open and plan out something relaxing like a mellow hike or fishing or something and try to keep your mind off the game that might help..

Do you even want to get adequate sleep before a game day? Personally I somehow always feel like I think with increased clarity after a brutal all-nighter. If you are really being engaged during bball, the fatigue shouldn't set in until you are bored

704
Progress Journals & Experimental Routines / Re: FP's log
« on: March 03, 2016, 10:04:05 am »
Quote from: LBSS on March 03, 2016, 09:23:33 am
you have a lot of hamstring issues and there is some good evidence for the preventative benefits of assisted natural GHRs. can you integrate them into your lifting? start with a couple of sets of 8 after you squat, for example.

Actually, this is the first time I have ever pulled my hammy and it was because I slipped on a full extension. It's an extremely minor strain, gone within a day. I have this funny unexplainable hamstring pain during forceful knee extension seemingly at random few day intervals, and then it goes away for a while. I have looked into it and been unable to find anyone else with a similar issue.

I could possibly throw in a natural GHR set like once a week but I already have 45 degree hip extensions and weighted sleds for hamstrings in my new template along with sprints, bounding, agility stuff which also use hams. I'll definitely have to wait and see, maybe natural GHR is the extra exercise I need for pure strength and injury prevention.

705
Progress Journals & Experimental Routines / Re: FP's log
« on: March 03, 2016, 12:39:42 am »
2/28
BW:180.6
Throws: ~120
DL jumps: ~15, maxing at 33"  :(
SLDL: 135 1x5, 155 2x5 each side

2/29
Really busy all day, no time for anything

3/1
Turned 20!  ;D
Throws: ~250, pulled my hammy a little
Machine SL Hip Flexor drives: 130 3x8 each side
ATG squat (2 min breaks): 275 4x5, 265 1x5 (last rep of sets 2-5 were grinders)
Stretching Superset x3: hams, quads, hip flexors, internal rotators, calves
Practice: sat out of conditioning cause of hammy, but lots of throws
situps: ~100

3/2
Throws: ~150
Practice: Intervals, Drills, scrimmage. Hip flexor soreness (!!), a little quad doms. Felt really out of it probably cause of awful birthday cheat meals
Lax ball massage x30mins: ITB, glutes, psoas, SIJ

Headed to Atlanta this weekend for a tourney. My goal is to get a bunch of layout D's and limit throwaways. Dunno if I should kick it with the team and get drunk and high or not. Weed can sometimes give me autistic levels of cluelessness and sometimes I get paranoid. Other times I feel like it gives me an intellectual and social boost. I've been avoiding it for a while though cause of the paranoia.

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