Adarq.org

bump, what up final phenom?

Just throwing mostly, doing plyos a couple times a week, upper body and core work maybe 3x a week. Daily stretching, eccentric adductor raises, clams for my groin, backwards bear walks for my overly mobile si joint. The only leg exercises I can do are natural ham curls, depth jumps and calf raises, almost everything else increases my groin  or back pain. Even sustained jogging weakens my adductors. This is a really dull period in my training, but I'm really trying to recover by spring.

Hit 34.5" on dlrvj a week ago which was my old PR. I've been jumping around 31.5 on average so that was a nice surprise.

worth checking out this dude's free tutorials on how to attempt self-care of different major pain spots. i can't find the home link for this series but the articles are all found at the bottom of this one: https://www.painscience.com/articles/spot-01-suboccipitals.php.

Will definitely try some of this out. I have tried some acupuncture stuff in the past for my groin, but not for my back. I only know the basic theory behind acupuncture, so this sort of thing that tells you exactly what to do is helpful.

11/7
BW:178
Injury:Groin pain was previously isolated in the tendon, but now I can feel it all the way down my thigh. Back also feeling especially bad, I'm doing too much back loading.
Diet:9/10 carb-heavy meals, but GI is good and no binge eating. Probably my best diet day in months.
Sleep: 7/10 2am-11:30am, pulling sleep cycle back ever so slightly. I need to plan my homework and workouts carefully so I can keep this up.

Workout

Jog
Didn't want to aggravate back

American Hip Thrust
Didn't want to aggravate back

Bench Press, 3 minute breaks:
115x8
125 3x8

SL quad extension (each leg), 1:2:1, 3 minute breaks:
40x8
50x8
60x3x8
note:ok quad burn, possibly the only SL quad isolation exercise.

BSS
Groin pain during these

Pullups, 3 minute breaks:
BWx8,8,2
notes:These always seem so hard

Core Circuit superset, 1:30 minute breaks:
sets x3:
-L,R Side plank x45lbs x45secs
-RKC plank 60secs,45secs,40secs
-L,R Anti-rotation band hold 60 secs

to do:
hip flexor stretches, meditation, SMR, trigger points

Your symptoms sound very similar to mine and I was diagnosed with hip impingement and a slight labrum tear in my left hip a few months back (MRI). But my orthopedic surgeon was hesitant about going right into surgery because he said a slight hip abnormality ("impingement") is pretty common (about 25% of population) and there are a lot of athletes walking around with hip labral tears which don't even know about it. So it's not like if you do have a labrum tear surgery is inevitable. What helped with my hip was doing lots of glute activation work, especially for the external hip rotators (sl glute bridges, clamshells, x-band walks...) SMFR for TFL, IT band, quads, adductors, glutes and gentle stretching, mobility work pretty much daily. After 2-3 months of this and my hip feels a lot more stable again and I can squat, jump etc. with no discomfort. I might have to get the surgery at some point down the line but as long as I can still train without pain I don't see the point in doing so. Hope you get better soon.

Thanks for the input, friend.  I actually saw my x-ray yesterday, and I fortunately have no hip impingement. At my current stage, I can squat below parallel with no groin pain, and I can SVJ with no groin pain. I kinda figured my injury was because of lack of glute activation, which is why I'm doing daily hip thusts, along with stuff for glute med/min.But I definitely should be doing a lot of mobility stuff too. Can you sprint without discomfort? Because that's what's the worst for me.

Could you also let me know which of these following symptoms you had so I can make a comparison?
-Pain during Adduction, but not when hip is 90 degrees in relation to the femur. Worst pain is when femur is at an acute angle in relation to the pelvis and I try to adduct.
-Restricted femur ROM. Femur can't flex all the way
-After running or cutting, pain radiates to hip flexor area
-Groin pain not present during heavy activity, groin pain appears after heavy activity, and is especially bad the morning after.
-Lumbar pain during hyperextension
-Lumbar pain after running, cutting
-Occasional ITBS pain
-Sometimes, pain during left hip extension

Squat, deadlift, BP, OHP, pullup. I bet there is not a single muscle left untrained from those 5.
I did a fast search on the net and i didn't see any special stuff for frisbee, they do treat weights as GPP. The 'key' element they seem to use for explosiveness is o-lifts. So bring back those cleans, your vert-bro side will thank you too.
Also, it is not like we are making a demon out of specific exercises, feel free to add some accessory stuff as you said, it won't harm, it can only be good. Our point was more like don't get too carried away from specifity, general strength+specific sport movement practice = win.

Yeah, definitely. I'm trying to have organized periodization up until the end of winter and right now I'm leaning more towards hypertrophy/muscle endurance, but I'm excited to start doing cleans and other RFD stuff around January.

The huge problem I had with hang cleans was inability to properly catch the weight. If I tried to catch it without using my wrists, I would get shoulder pain from the bar hitting the shoulders. Then I started compensating with my wrists, at which point I would get wrist pain.

w/r/t throwing muscles, i guess i'm not even sure what you mean, and i'm skeptical that any kind of isolated exercise is going to offer much benefit relative to the cost. technique > *, which obviously you know. throws are a compound movement that start at your feet. your hips, torso, shoulders, arms, and hands need to be strong enough, and that's it.

Well I finally got around to analyzing which muscles are used the most in throwing flicks, backhands and hammers and I admit I overestimated how much smaller muscle groups are being used. The important ones that don't get much training with GPP are the Supinator (for wrist snap), Ext./Flex. Car. ulnaris (wrist adduction), and Infraspinatus/Teres Minor (external rotation for high release backhands and flick windup). I thought there would be more, but apparently internal rotation (which is really important for an explosive flick) is completely controlled by major muscle groups.

So in conclusion I'll focus more on GPP while occasionally throwing in work for the muscles I mentioned as well as balance and grip work.

ryan purcell is another example, a little dude who spent the summer between his freshman and sophomore years of college making 200+ throws per day, seven days a week. i could not throw even close to as well.

Damn. I really need to throw more, and in a more organized fashion. Also for throwing consistency I think really being in the moment and focused on what you are doing is even more important than practice. When I'm not 100% in the moment my throws are way less consistent. I think I need to meditate more.

shit this is really making me want to go out and throw. you ever come down to DC?

Not really but I wouldn't mind driving a bit sometime. Central DC is like 50 mins from Ellicott City, and if we meet halfway that's not a bad drive at all. My daily college commute is worse than that.

11/3
  no training, busy all day
60 mins throwing at practice, still too injured to play

11/4

BW:179
CNS:??
Injury: possible labral tear, possible lumbar slipped disc.. I need to see a PROFESSIONAL. Not my clueless primary care physician.
Diet: 4/10 no snacking but hectic schedule left no time for normal meals
Sleep: 3/10 very disorganized

Workout:

American Hip Thrust (1:3:1):
140lbs 5x10

Eccentric Adduction:
3x10

Box Squat:
45x5
135x5
165x5
180x5
205 5x5
note:back pain at top of movement only

Core Circuit Superset:
sets x3:
-L,R Side Plank x 35lbs x 45secs
-RKC Plank x 45
-L,R Band anti-rotation holds x 45 secs

SL Calf Raises:
Honestly I don't count these I just do them until I lose ROM or lose balance multiple times in a row at which point I switch legs. I do 5 sets of this for both legs.

you don't need to work on muscles specific to frisbee. weights are GPP, weights are GPP, weights are GPP. if you get stronger hands, arms, torso, and hips, you will have a bigger throwing engine.

I don't really understand the point you are trying to make
Typical upper body programming doesn't utilize even half of the muscles used in throwing
The core/chest/lats workouts I'm already focusing on will help me but I need more than that
If my goal is further throws with less ROM, think I need to weight train for things like external and internal rotation of the humerus, adduction and extension of the wrist and other complex movements involved in different throws because no one trains those muscles
By having Hypertrophy-Maximal-Plyometric-Sport specific periodization I can get the best improvement for dynamic throwing movements

In a hip dominant SVJ, do glutes or hams contribute more?

gay dodgeball

Quick update:
Been doing SLDL every day and nothing else besides tennis and frisbee
Might possibly toss in some calf work, sl jumps and depth jumps

Balancing is a bitch with SLDL, also grip and back strength when doing volume
It's really great because i'm not limited by back/grip strength
Yesterday I did 205 for 4 reps with my right leg and 185 for 5 reps with my left leg
Gonna keep this up for 11 more days, leaving 28 days for speed/strength

Gotten at least 10 layouts since my last post  slow as fuck tho

Groin still feeling off