Adarq.org

where do you play?

also, where did that guy play in college? what a beast.

Catonsville high school turf, $10 to play for the season

He played for Towson

5/10, 5/11
Upper body week complete!!!
Final day numbers:
Chest press: 130lbsx3x8 (got weaker as week went along)
Pullups: 3x5 (I was doing Lat Pulldowns most of the week for 170x3x8)
Shoulder Press: 90x3x8
Abs: 3 sets of: Situps x20, Leg raises x20, Russian twist x20,  Side situp L, R x20, Lateral (extended) leg over x20
Bicep Curls: 30lbs 3x8
Tricep Pulldown: 105lbs 3x8

More summer workout plans:
I'm going to split my summer into 3 4 week period,
Period 1: focusing on foundational strength work
Period 2: focus on reactivity and speed 
Period 3: focus on work specific to frisbee, conditioning and balance

I think I want to have a mandatory morning workout that won't hit the CNS too hard that I will do every day:
Squat, glute/ham exercise, Clean, dot drill, some sprints, some jumps
This workout will probably change in relation to the workout I do later in the day

Then later in the day I will have my actual workout
Period 1: 3 lifting days, 2 misc days, 2 rest days
Period 2: 3 reactivity days, 2 lifting days, 2 rest days
Period 3: Conditioning every day: 3 heavy conditioning days, 3 light. During light conditioning days: 2 Frisbee specific work days. 1 CNS heavy lifting day, 1 CNS light lifting day, 1 recovery day

I'm not sure if I have enough rest days.. Guess I will have to see

5/5-5/9
Doing all the stuff I said I would do
A little sore. Got 2 more days to go!
Heel still bruised, adductor pain still there: gonna start incorporating some resistance band work to hopefully speed adductor recovery

I've got a week of college left, 5 finals and a paper.
Bought 255lbs weight and an Oly bar, planning to squat every day this summer

Basic overview of my workout plans for the summer:
Basic strength: squat, RDL, clean, calf raise, hip flexor exercise, upper body work
Reactivity: sled runs, plyo's, dot drill, jumps, sprints, bounding, misc. reactivity work
Frisbee related: cutting progressions, layout form practice, jump positioning practice
Balance work: Single leg lifts, balance exercises, slacklining etc.

5/3
Measured my standing reach, it's 98".
Did some dlrvj's today, hitting a max of 32" and averaging around 30".
I've just realized that my vert is probably higher than my numbers because all of my measurements have been jumping up to touch as high as I can on a solid wall in front of me, meaning I'm not getting full arm swing, my approach isn't as aggressive because I don't want to bump into the wall, and I'm jumping slightly forward instead of straight up.
Also, it's really uncomfortable to do any sort of jump except dlrvj against a wall.
Adductor still hasn't recovered.

Do you guys have any thoughts about self myofascial release? I've heard some good things about it but also seen a few studies showing it doesn't do much

what team(s)? where you at?

I'm in Baltimore, Maryland
The teams I'm going to try out for are Los Penguinos, American Hyperbole, DC Runtime and Medicine Men
MM and AH both have a number of players from the DC breeze and/or DC current, the pro teams in the MD/VA area.
I'm pretty excited, the competition at these tryouts is going to be on another level from anything I have previously experienced

For god's shake NO again. Of course you could ( and should ) train both limit strength and RFD. My point was not to turn squats to speed(ish) squats, it would possibly compromise both, they would most probably be too light for strength training and too heavy for RFD. There is a time and a place for them too of course, but that would not be now imho. So do both but no in one drill. Do a fast exercise first and then your normal squats. That is a very common tactic, not only you train RFD, but that first fast exercise also potentiates and warms you up great for the 'slow and heavy' squats. Fast could be : jump squats, REA squats, speed squats, explosive box squats, push press, power cleans, power snatches, depth jumps, whatever you like.

Hmm, I'm unfamiliar with that approach, but it makes sense.
I've actually done the vice-versa of that a number of times, where you first do heavy lifting and then do a fast, low-weight version of the lift. It's based on Kelly Baggett's article on the Psycho Factor:
"...you perform one higher tension exercise to really activate or excite the CNS. You then follow it up with an exercise to take advantage of the CNS excitability, which temporarily boosts rate coding. In essence you're "tricking" your nervous system. Think of a baseball player swinging a bat loaded up with weights before he steps in the batters box with a regular bat. The loaded bat allows him to swing a regular bat with greater ease. Not only do you get a temporary boost in performance, but over time the thought is your body becomes more sensitive to the neural discharges from your CNS and learns to accept a new level of force as being normal for a particular movement, even in the absence of psychological excitement. The stimulation methods are also known as post-activation potentiation methods."

4/19
Did this workout
http://www.disquitos.fi/wordpress/wp-content/uploads/2013/02/the-Snertz-Ultimate-Workout.pdf

It's pretty much a HIIT workout with some jumps thrown in
It wasn't too bad, but for some reason it was especially harsh on my lower back

A few months ago I realized my lower back was really weak because I would always lean back in my chair and crouch down on my toes between points when playing ultimate frisbee. I've been trying to fix it by always sitting up straight but it takes a lot of conscious effort because I'm so used to leaning back in my chair.

4/20
Tossed the disc with some guys and noticed a nagging pain in my groin when running and attempting to jump. Looks like I have a mild adductor strain.
I first noticed a slight discomfort in my anterior/medial hip area when squatting a few weeks ago. I didn't think anything of it because it went away after the first set.

Thanks for the comments guys, I really appreciate it!

1. don't use gay as an insult. not a good look.

You are right that was really inconsiderate and totally out of line

Quote from: Final Phenom on April 15, 2015, 12:20:18 am

What are the best weight room exercises to stimulate arm pumping during sprints or jump windups?

I don't know, but you shouldn't do that in the weight room. Best way to get better arms efficiency at sprints and jumps = sprint and jump more.

So are you suggesting I don't do any upper body work at all in the weight room?

I found these neat guidelines written by an Olympic sprinter coach (in the subforum for sprints), so that's what I will use for now

...
Bench press (chest development)
The bench press forms a key part of the sprinter's upper-body workouts - although it must be said that the exercise can be over-done, especially if athletes becomes too concerned with what they can 'bench' rather than with why they are training: for speed. The bench primarily develops the pectorals and triceps but in a plane of movement that is not specific to the sprinting action. Don't regard the bench as the equivalent of the squat for the upper body; although there are positive strength gains, these are less specific to the sprinting action than squatting itself.

Sample part session:
Bench - 25 reps x 50kg, immediately followed by 25 press-ups. Two minutes recovery, then repeat 4-5 times. Two mins recovery, then same again, but with 40kg on the bar.

Shoulder press, upright rowing, bent-over rowing
Developing the deltoids, rhomboids and traps, these exercises, like the bench, will generally strengthen the muscles used in the sprinting action. Performing front and rear shoulder press variants will provide the greatest dividend since the deltoids and traps work to pull the arms both back and forwards, as in sprinting. Christie's athletes perform seated shoulder press, which prevents the legs giving any assistance to the exercise.

Sample part session:
Seated shoulder press - 15 x 40kg, immediately followed by 15 x upright rowing, immediately followed by 15 x bent-over rowing (all with the same bar loaded at 40kg). Two mins rest, and repeat as above up to 5 times

Dumbbell work
Dumbbells allow for a more symmetrical body development, since a weaker left arm cannot be overridden by a stronger right one, as can be the case when using barbells. For this part of the session, Braithwaite used various weight dumbbells - 15, 10 and 7.5kg. The combination of exercises involved sprint arm drives, alternate shoulder press and curls, all done in succession with about 20-30 reps of each exercise. Once again, 4-5 sets would be carried out.
...

Quote from: Final Phenom on April 15, 2015, 12:20:18 am

Should I be trying to do my squats as fast as I can? I remember reading that faster squats translated to better vert gains.

No. You are doing squats to get stronger, so speed is irrelevant. Then you will want to express that bigger strength faster, so you will need to train RFD. Many ways to do that, one of them ( probably not the best though ) being fast squats. But you are at the first case now so don't bother.

Do I really have to choose between RFD and strength? Can I not do both?
Here's the article I was talking about

... I am not advocating psyching up for all sets and reps, the point is the intent of maximal bar speed.  Lifting with a premium on SPEED of the rep, not grinding out rep after rep, is alot more cns friendly and will give more carryover to athletic performance than lifting a heavy weight slowly, the time under tension alone will be much greater for the latter, causing much more fatigue and cns drain.  Explosive lifting is used by many as a recovery method, and it works very well in that way, in fact, a good way to deload from a heavy, low rep, maximal strength block is to perform an explosvie strength block and let the cns recover. 

Finally, a note: Your RDL is way too weak compared to your squat. Also RDL is not like full DL, you can bump the volume up a bit, don't ramp up to a heavy triple, keep doing sets in the 6-8 reps territory. But heavier than 135, 3x8 at 160-180-ish should be very doable for you. Start with ~160 and see how it goes.

Well, I believe the problem with my RDL is almost entirely with my grip strength. During my last workout I held on to 205 as long as I could (which I get is abysmally weak grip). I tried RDL again today and the only place it really felt challenging was my forearms. I don't really see a point in continuing with these small weights that aren't going to transfer to optimal gains (for my glutes and hams) because of my grip strength.
So for the time being I'm just going to stick to GHR's, hip thrusts and BSS and train my grip strength separately. Then maybe once I have well-developed forearms I'll transition to RDL's.

4/17 BW:188
Supplements:Magnesium 500mg, L-Glutamine 1g, Creatine 5g, Multivit, 1.5g Fish Oil, Whey Protein 80g

Workout:(set x reps x weight lbs)
Full Squat:
1x5x225
1x5x275
1x8x225 (explosive)
1x3x275
2x10x225 (explosive)

Dumbbell alternating chest press:
1x15x30 (each arm)
1x13x35 (each arm)
1x10x35 (each arm)

RDL:
1x10x135
2x8x185

Hip Thrusts:
1x10x185
1x5x185(right leg only)
1x5x185(left leg only)
1x8x235
2x10x275

Comments: Had to cut workout short because gym closed early today. Hip thrusts were really uncomfortable because of the way the bar pressed down on my pelvic crests. Felt completely fine after workout, then I drank my protein shake and wanted to throw up for half an hour, which felt terrible.