Adarq.org

^^^
Got it chief

6/22
2 league games, very tiring, adductor feeling weak

6/23

BW:182

BP: 135x5,5,7
Pullup: 192(total weight)x8,5,4 (Pullup dropped 15 pounds from last workout. Dunno what the freakish power spike had to do with)
Calf Raises: 165x15,15,20
SL Calf Raises: 10, 10
Ankle Hops: 10, 10
Weighted Planks: 45x60,60,60secs
Adductor stretches
Squat: 115x8, 165x5
SVJ: 10 (26"-27", about what I expected with not doing squats for so long)

6/25
Physical Therapy, learned some new exercises+stretches

6/26

12PM: 30 mins tossing

1PM: Workout 1: Speed
Dynamic Warmup
SL Bounds: 15x3
20" Drop Jumps: 10
20" Depth Jumps: 10
Seizure Hops
DLRVJ: 15-30 (Hitting around 30", I think since I got injured my plant changed from LR to RL, which is a little awkward)
Sprint Progression - Full Recovery
50 yard sprints: 8
75 yard sprint: 1

Notes: Shin Splints are getting pretty nasty. Groin felt better than expected during sprints, but I'm not able to rotate my hips with every step because of my groin, so my stride is shorter. Poor technique on DLRVJ, trying to approach too fast.

7PM:90 mins soccer,30 mins throwing

6/29

League games went terrible.. My captain decided to have O and D lines and all the hucking handlers are on the O line.. and I'm on the D line because my in-game decision making is not good and my worst quality as a thrower is being too arrogant and I'm not good at leading people despite near perfect precision when people are standing still. The only statistic that matters is how many turnovers I throw and the answer is... too many (but probably 3-5 in the 2 games I played). Also being really lazy on defense: I've gotten scared of being beat deep because my injury has taken my sprint from me so I started backing everyone..

Workout

BP: 115x8, 135x8,5,3 = 16 (awful, scared cuz no spotter)

Weighted Pullup: 10x8,6,4 = 18

Calf Circuit:
Calf Raises+ 2 second hold at top: 165x20,15,15
ME ankle jumps:8,8,8
SL Calf Raises R+L: 15,12,10 (my left calf is considerably stronger than my right, right calf is considerably more flexible than left)
Ballistic ankle jumps R+L: 20,20,20

Squats: 115x5, 165x5, 185x5,5, 205x5, 235x2 (sharp momentary groin pain), 215x5
1/2 Squats: 235x5,5, 245x5

Power Cleans: 115x3, 125x3,3, 145x3, 160x2, 150x5 (rackin lookin lackin- how bad is it that my arms don't end parallel to the ground? I'm scared of bruising my breastbone..

SMR:10mins + static stretches:10 mins

7/1

Days until Fall semester begins: 55
BW: 178.5
SWDC:???

Workout-

RB circuit:
Adduction: 20+2 sec hold
Flexion: 20+hold
Extension: 20+hold

Lower back weighted flexed hold: 75x2mins, 115x1min30, 160x1min

60mins stretching+SMR

Ok so I'm going to do 2 weeks with emphasis on correctional excercises, then I'll have two 3 week periods for Strength focus and Speed focus before Fall season starts

Correctional Exercise Block:

Grip Strength (3x week - 20-40 mins)
Flexibility: SMR, Dynamic, Static - Hamstrings, Hip Flexors, Calves, Hip rotators, Ankle Flexor, Adductors+Abductors, Quads, Glutes, Ankle Inversion+Eversion (5x week - 30-60 mins)
Lower Back strength (5x week - 15 mins)
Asymmetry correction: Calves, Hamstrings, Glutes, Quads, Hip Flexors? (5x week - 30-60 mins)
Stability: (3x week 20-60 mins)
Agility: (2x week 45-60 mins)
Speed: (1x week 45-60 mins)
10 10-second Iso Adductor holds (7x week)
Daily Dot Drill

Mon- LEAGUE, Flex, Low Back, Grip, Asymmetry (95-175mins+180mins LEAGUE)
Tues- Flex, Agility, Low Back (90-135mins)
Wed- LEAGUE, Flex, Stability, Low Back, Asymmetry (95-195+120mins LEAGUE)
Thurs- Stability, Agility, Asymmetry (95-180mins)
Fri- Asymmetry, Speed, Low Back (90-135mins)
Sat- Stability, Asymmetry, Flex (95-180mins)
Sun- Grip, Agility, Low Back, Flex  (110-175mins)

Average time per day: 2 hours, 11.5mins
Least efficient average per day: 2 hours, 48 mins
Max efficiency average per day: 1 hour 35 mins

Stability- SL balancing with eyes closes, Side to side ankle hops, High weight walks, SL RB circuit (Flex, extend, adduct, abduct)

Agility- Dot drill, Cone cutting patterns, ??? more research needed

Asymmetry- SL Calf Raise, SL DL, SL squat, SL hip drives

Low Back - Good Morning, Back Flexion/Reverse Planks, Bent over rows, ALWAYS sitting up straight - punishment GHR sets

Flexibility - All static stretches+SMR, dynamic before agility, speed circuits

Speed - Sprints, Sled Pulls, Stairs, Form Drills, Backpedal+shuffle max speed... slightly more research needed

Grip Strength - Captains of Crush, Pinching plates, Rubber band extension, adduction

7/2

BW:180
SWDC:??

Workout time: 2 hours 20 mins

Flexibility+Grip Circuit (40 mins):
All leg muscles stretched thoroughly
RB finger extension: 3x30
RB finger adduction:3x30
Captains of crush: broke both of my grippers today. shitty golds gym brand

Plate Pinches+SL Calf raise circuit (30 mins):
10-40 lbs 5 sets each leg - full ROM
ME ankle jumps: 10,10
Ankle bounces: 20, 20

Lower Back (10 mins):
Bent over rows 95x20,135x10,115x15

Asymmetry testing (40 mins):

SL calf raise:
20lbs: left-20, right-10
65lbs: left-13, right-10

SLDL:
115lbs full ROM: right-12,left-0 bad balance

SL squat:
Bodyweight pistol squat: right-6 without balance loss, left-0 (1 assisted - poor calf mobility)
1/2 SL squat 155lbs: right-12 without balance loss, left-6, lost balance at reps 2,4,5

SL Hip thrust:
155lbs: right-20 second hold, left-5 second hold, groin affected
Bodyweight: right-20 full ROM, left-20 full ROM

Notes: Test BSS left vs right for more accurate glute assessment. Test SL reverse hyper for hamstrings. Test SL hip flexion holds and weighted SL hip flexor drive for hip flexor assessment. Left calf stronger, right quad stronger, left leg especially poor balance, left calf tight, hamstrings tight, right foot tended to invert during hamstring stretch- poor medial hamstring flexibility, External+Internal rotators tight, Abductors tight.

BP (20 mins):
115x8, 145x3, 150x3,3, 145x3

Did some SVJ+Depth jumps today
SVJ: around 30 jumps, hitting 27" pretty consistently. Hit my old PR 28" twice 
Depth Jumps, 18" box: 6x3 hitting around 26" consistently. Hit 28.5" once

SVJ is amazing considering I've been pretty much ignoring my quads
So happy that my depth jumps are so bad. When I get into my speed circuit I think I'm gonna get hardcore PR's on everything.

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.