Author Topic: FP's log (Read 465289 times)

adarqui · « **Reply #510 on:** August 15, 2017, 08:24:53 pm »

Quote from: Final Phenom on August 15, 2017, 08:03:02 pm

Quote from: adarqui on August 15, 2017, 07:52:40 pm
you find any good photos yet? if so post a few.

good stuff man but damn sounds like you needed some rest days for sure hah.

you used the brace during the tourney I imagine? felt fine, no problem?

pC!

Yeah there are a few but nothing special. i got up pretty high in the second one but the guy got the pic when I was well on my way down. Both of them are on the way down actually

Probably right about those rest days. Forgot to mention I had a 3/10 shoulder ache too. Pretty much all gone today except slight groin and knee pain.

dude those photos are very sick, ESPECIALLY the second one.

Quote

Brace worked pretty well other than having to adjust it constantly and it's pretty bulky. It came off on one of my layouts which cold have been bad.

damn .. eek :/

FP · « **Reply #511 on:** August 17, 2017, 11:41:10 pm »

Thanks adarq, really had some crazy plays though, so kinda sad that this was all that was captured. Still one more tournament for club season though..

Pretty excited to peak but also to start a new, more organized cycle for college season

8/16

45 mins throws

8/17
BW: 188.2

20 mins throws

120 mins pickup: running pretty hard. Throws get really ugly when my hands get drenched from hyperhidrosis, going to have to either learn to throw with hands soaked or figure out some way to keep them pretty dry.

Interval leg workout:

10 mins glutivation

Half squats (90s rests, complete sets as fast as possible):
295 x 7F (dropped the bar on low metal pins, god fucking damn it was so loud)
275 4x10
295 x12

KB swings (90s rests):
80lbs 3x15, 1x17, 1x20

Sled Pushes (60s rests):
Max resistance x 45Y x5

20 mins rolling+stretches
pretty fried, couldnt even do a cooldown jog

FP · « **Reply #512 on:** August 18, 2017, 11:59:53 pm »

8/18

400's (2 mins between reps, 12 mins between sets)

half mile jog
dynamic stretches
set 1: 1:21, 1:18, 1:14, 1:13
set 2: 1:14, 1:18, 1:23, 1:24 (dammit what a dropoff. Still decent progress though)

adarqui · « **Reply #513 on:** August 19, 2017, 01:10:47 am »

Quote from: Final Phenom on August 18, 2017, 11:59:53 pm

8/18

400's (2 mins between reps, 12 mins between sets)

half mile jog
dynamic stretches
set 1: 1:21, 1:18, 1:14, 1:13
set 2: 1:14, 1:18, 1:23, 1:24 (dammit what a dropoff. Still decent progress though)

great stuff! and ya drop off city lmfao!!

i remember that's way better overall than the last time you did it.

FP · « **Reply #514 on:** August 20, 2017, 09:03:44 pm »

8/19
BW: 185.5 (-2lbs from 8/10)

20 mins SPP intervals: 5 x 2mins change of direction, accelerations, shuffles, jogging, followed by 2 mins break
2 hour pickup: hucks looking pretty nasty especially flick, still having the disk slip sometimes

8/20
60 mins disc golf
200 throws (~75 mins): no wind. full range hucks look gorgeous but having some difficulty with shorter hucks. 60Y step out flick, 65Y step forward flick, 70Y step out backhand, 80Y pull

Knee and back both very cranky, need a few days off at least

LBSS · « **Reply #515 on:** August 21, 2017, 02:00:11 am »

Quote from: Final Phenom on August 17, 2017, 11:41:10 pm

120 mins pickup: running pretty hard. Throws get really ugly when my hands get drenched from hyperhidrosis, going to have to either learn to throw with hands soaked or figure out some way to keep them pretty dry.

plus

been meaning to get wrist bands for ages.

or there's always the buzz bullets approach of wearing WR gloves on both hands.

FP · « **Reply #516 on:** August 21, 2017, 09:53:13 am »

Quote from: LBSS on August 21, 2017, 02:00:11 am

Quote from: Final Phenom on August 17, 2017, 11:41:10 pm

120 mins pickup: running pretty hard. Throws get really ugly when my hands get drenched from hyperhidrosis, going to have to either learn to throw with hands soaked or figure out some way to keep them pretty dry.

plus

been meaning to get wrist bands for ages.

or there's always the buzz bullets approach of wearing WR gloves on both hands.

Well I've got frisbee gloves for one, always keep a towel around, but might need to bring a few to tourneys and stuff cause it's completely drenched by the end.

Don't own a sweat wrist band but sometimes wrap a headband around my wrist.

I've also tried antiperspirant, gamer grip and baking soda. It's never enough. The slip ups are still present even with all that stuff. But not present during throwing practice when I'm not sweaty so I don't think it's my technique.

LBSS · « **Reply #517 on:** August 21, 2017, 10:08:24 am »

ah, you've done more homework than i'd assumed. only other solution i can think of is to practice throwing with slippery hands/disc. or start wearing a towel in your waistband, football style.

FP · « **Reply #518 on:** August 23, 2017, 12:10:56 am »

8/21

2 hour creek walk

8/22

30 mins throwing

High velocity peaking gym session - So this requires a little explanation. This is the last block of triphasic training: strength (2-4 months), power (1-2 months), peaking (2-3 weeks). Due to not the best planning, time constraint, injuries and vacations I've pretty much been forced to skip the power block and the strength block was incomplete.

Here's how the peaking block works:
-try to complete as many reps as possible of an exercise in a given time period (10-20s)
-use exercises close to sport movements, use weight 25-55% of max
-pull into the eccentric as fast as possible, keep isometric as short as possible, explode out of it concentrically as fast as possible (pretty much dive-bomb every rep, maximizing stretch reflex). Moving the weight as fast as possible is a priority.

The main idea behind it is to be able to override body's protective mechanism which only allows a fraction of your fibers to fire as well as maximizing stretch reflex efficiency.

Half squat (AMRAP/15seconds)
205 8x12-16

BSS (Vertical shin, AMRAP/15seconds)
R:30's 5x10-12
L:25's 5x10-12

Bent over cable knee drives (supported, AMRAP/15seconds)
27.5 3x11-15 x ea. leg (weight too high, slowing down)

Alternating Lunges (AMRAP/15seconds):
115 6x8-10

Weird sprint treadmill thing: 4x3 intervals of 6-10 steps focusing on fastest possible turnover

Stretches x 15 mins

Actually feeling kind of beat. Back and knee still janky. Back in particular is concerning, I think I might have a bulging disc. Luckily this sort of workout doesn't stress either one too much except those cable knee drives.

FP · « **Reply #519 on:** August 24, 2017, 03:15:15 pm »

8/23
aches: Actually pretty damn sore (glutes, high hams), which is insane from doing only 50% weight lifts. Guess the volume was pretty high+RFD

Practice x 1.5 hours, playing 5v5 the entire time. 6x 30Y-30Y shuttles at the end with 30s breaks

8/24
still really sore
1 hr movement work

TL;DR here's my plan for the next 2 weeks, point out stuff that's bad
Things I'm worried about:
-Too high vol+intensity too close to competition - conservative approach safer.. but better?
-Too many things I'm trying to peak: sport specific anaerobic endurance (most important), 40-60Y speed, shuttles, jumps
-INJURY.. knee is better after keeping it light last 3 days but who knows how it will feel tomorrow. Lots of grey area

Detailed:

8/24 Thurs (High Intensity):
-PM: DLRVJ's, Gym Peaking @ 35-40% weight+plyos
-AM: 10Y-20Y ME shuttles x15 (conditioning)

8/25 Fri (mid):
-starts, 40Y sprint conditioning

8/26 Sat:
-OFF, footwork x 45 mins

8/27 Sun (high):
-AM: ME shuttles focused on technique (full recovery)
-PM: top speed drills, 60Y ME sprints (conditioning)

8/28 Mon (mid):
-AM: SLRVJ's
-2PM: Practice x 2 hours-ish

8/29 Tues:
-OFF: choose between throws, agility, top speed mechanics?

8/30 Wed (high):
AM: gym peaking @ 25% weight
PM: starts, 40Y repeats (conditioning)

8/31 Thur (mid):
-DLRVJ's, 10Y-20Y ME shuttles x15 (conditioning)

9/1 Fri:
-OFF: Agility, throws blah

9/2 Sat (mid):
-Gym Peaking @ 50%+plyos

9/3 Sun (mid):
PM1: Practice x2 hours
PM2: starts, 40Y ME (full recovery)

9/4 Mon
-OFF

9/5 Tues (high)
-Gym peaking @ 35%
-Possibly a practice? x 2 hrs

9/6 Wed (mid)
-starts, top speed drills, 60Y sprints ME (full recovery)

9/7 Thurs
-OFF

9/8 Fri
-OFF

adarqui · « **Reply #520 on:** August 24, 2017, 05:55:17 pm »

Quote from: Final Phenom on August 24, 2017, 03:15:15 pm

8/23
aches: Actually pretty damn sore (glutes, high hams), which is insane from doing only 50% weight lifts. Guess the volume was pretty high+RFD

hah damn. i would expect some serious soreness due to the change in velocity & the high volume.

hope you don't get crazy sore.

Quote

Practice x 1.5 hours, playing 5v5 the entire time. 6x 30Y-30Y shuttles at the end with 30s breaks

8/24
still really sore
1 hr movement work

TL;DR here's my plan for the next 2 weeks, point out stuff that's bad
Things I'm worried about:
-Too high vol+intensity too close to competition - conservative approach safer.. but better?
-Too many things I'm trying to peak: sport specific anaerobic endurance (most important), 40-60Y speed, shuttles, jumps
-INJURY.. knee is better after keeping it light last 3 days but who knows how it will feel tomorrow. Lots of grey area

Detailed:

8/24 Thurs (High Intensity):
-PM: DLRVJ's, Gym Peaking @ 35-40% weight+plyos
-AM: 10Y-20Y ME shuttles x15 (conditioning)

8/25 Fri (mid):
-starts, 40Y sprint conditioning

8/26 Sat:
-OFF, footwork x 45 mins

8/27 Sun (high):
-AM: ME shuttles focused on technique (full recovery)
-PM: top speed drills, 60Y ME sprints (conditioning)

8/28 Mon (mid):
-AM: SLRVJ's
-2PM: Practice x 2 hours-ish

8/29 Tues:
-OFF: choose between throws, agility, top speed mechanics?

i'd go with throws .. top speed mechanics at this point isn't going to be more beneficial than getting more throws in IMHO.

Quote

8/30 Wed (high):
AM: gym peaking @ 25% weight
PM: starts, 40Y repeats (conditioning)

8/31 Thur (mid):
-DLRVJ's, 10Y-20Y ME shuttles x15 (conditioning)

9/1 Fri:
-OFF: Agility, throws blah

9/2 Sat (mid):
-Gym Peaking @ 50%+plyos

9/3 Sun (mid):
PM1: Practice x2 hours
PM2: starts, 40Y ME (full recovery)

9/4 Mon
-OFF

9/5 Tues (high)
-Gym peaking @ 35%
-Possibly a practice? x 2 hrs

you don't have gym peaking + practice combined earlier in your plan, so i'd be careful here. you could be really wrecked (sore/achy) by combining both of those.

again I favor practice over the gym peaking stuff if one has to choose between them.

Quote

9/6 Wed (mid)
-starts, top speed drills, 60Y sprints ME (full recovery)

ME 60's are ok, but, i'd hit a very low volume of them at true ME & just fill in the rest as sME (submax-ME) and staying very relaxed.

If you do too much volume of 60 ME's you might have more of a ~3 day recovery window instead of two .. you just want to dig yourself a little hole that you recover from on thur/fri and are absolutely beastmode/supercompensated (from that session and the accumulated effect of all of the previous work) for the weekend. So just avoid digging too big of a hole on Wed.

For me that'd be like ~3 60's ME at most, preceded by & followed by high intensity sME (sub-ME) relaxed sprints. If you're thinking about doing like 10 ME or so, something that high in volume, could create more fatigue than you want.

Quote

9/7 Thurs
-OFF

9/8 Fri
-OFF

on those 2 days off maybe just do some light warmups to get the blood flowing .. and just stay really relaxed.

after all of that work plus those two days off, you should feel really good sat/sun.

dno just some thoughts at first glance.

good stuff man.

FP · « **Reply #521 on:** August 25, 2017, 10:52:00 pm »

Quote from: adarqui on August 24, 2017, 05:55:17 pm

hah damn. i would expect some serious soreness due to the change in velocity & the high volume.

hope you don't get crazy sore.

you don't have gym peaking + practice combined earlier in your plan, so i'd be careful here. you could be really wrecked (sore/achy) by combining both of those.

again I favor practice over the gym peaking stuff if one has to choose between them.

ME 60's are ok, but, i'd hit a very low volume of them at true ME & just fill in the rest as sME (submax-ME) and staying very relaxed.

If you do too much volume of 60 ME's you might have more of a ~3 day recovery window instead of two .. you just want to dig yourself a little hole that you recover from on thur/fri and are absolutely beastmode/supercompensated (from that session and the accumulated effect of all of the previous work) for the weekend. So just avoid digging too big of a hole on Wed.

For me that'd be like ~3 60's ME at most, preceded by & followed by high intensity sME (sub-ME) relaxed sprints. If you're thinking about doing like 10 ME or so, something that high in volume, could create more fatigue than you want.

on those 2 days off maybe just do some light warmups to get the blood flowing .. and just stay really relaxed.

after all of that work plus those two days off, you should feel really good sat/sun.

dno just some thoughts at first glance.

good stuff man.

Thanks for the feedback, as usual. I was just so surprised at the soreness (still hanging around today, 72 hours later) cause I was taking what I thought were full recoveries. But because it's 50% weight those are really short recoveries. I think I'm just gonna cut the volume for gym peaking, these sessions are supposed to be lower intensity anyway.

Good looking out on the ME's, might flip that to a little earlier and put something less intense 3 days before. I do need the 60's as more top speed stuff though, not sure the 40's will cut it. I'll probably favor the footwork drills on off days > throws+top speed mechanics because from the last movement session I believe my footwork needs A LOT of work but is very fixable with good body awareness/control.

FP · « **Reply #522 on:** August 25, 2017, 11:07:02 pm »

Gonna re-log my last 3 training days here to avoid confusion:

8/23
PM: 1.5 hour practice, 30Y-30Y shuttles at the end

8/24
OFF DAY

AM: 1 hr movement work, mostly agility ladder (icky shuffle+crossover, backwards variations, trying to transition from one to the other, accelaration out the side at random points in the drill: got some very good notes on what I need to work on)

PM: 40 min jog, pretty light

8/25

AM: 35% weight gym peaking

half mile jog in 3:20, glutivation

Half Squats w/ monster band (AMRAP/ 18s):
155 5x19-21

Depth Jumps off 26" (30s between reps, 5 mins between sets):
x 3, 3, 3, 5 (maybe 28" max? I've gone higher off 26 box)

BSS, vertical shin (AMRAP/ 18s):
17.5's 3x19-21 /side

Alternating Lunges (AMRAP/ 18s):
45's, 3 sets (didn't count reps, was going for distance)

SLRVJ's x tweaked injured knee. Called it, skipping a few exercises

PM: 5-10-20 shuttles
x~10, technique focus, working up to ME (full recovery)
x5, submax 30s rests (conditioning)
really demotivated, skipped my second conditioning set when I fucked up the mechanics several times on the first rep

FP · « **Reply #523 on:** August 26, 2017, 08:57:38 pm »

8/26

PM1: starts, 40Y sprints ME, 40Y conditioning

warmup
starts x 5, 5 alternating lead legs
40Y sprints x10 (full recovery: technique work)
40Y sprints x5,5,6 (jog back recovery, 90-95% intensity - actually not that tired despite pretty intense runs, might cut rest intervals and make this a more frequent thing)

PM2: throws, DLRVJ

casual throwing with non-frisbee friend x 1 hr (more talking than throwing)
20 mins hucks at goal
basketball shooting x 100
DLRVJ dunk attempts x~25: consistent dunks off "1-step" DLRVJ, trying and failing to get a full cockback tomahawk off 3-4 steps - putting me at 34"ish? pretty average for me

adarqui · « **Reply #524 on:** August 27, 2017, 07:14:56 pm »

Quote from: Final Phenom on August 26, 2017, 08:57:38 pm

8/26

PM1: starts, 40Y sprints ME, 40Y conditioning

warmup
starts x 5, 5 alternating lead legs
40Y sprints x10 (full recovery: technique work)
40Y sprints x5,5,6 (jog back recovery, 90-95% intensity - actually not that tired despite pretty intense runs, might cut rest intervals and make this a more frequent thing)

nice @ those 40's with jog back recovery! did they fall off much? or didn't time them?

imho, with something like that, go hard but also stay relaxed .. really focusing on not tightening up. sounds like you were probably doing that.

Quote

PM2: throws, DLRVJ

casual throwing with non-frisbee friend x 1 hr (more talking than throwing)
20 mins hucks at goal
basketball shooting x 100
DLRVJ dunk attempts x~25: consistent dunks off "1-step" DLRVJ, trying and failing to get a full cockback tomahawk off 3-4 steps - putting me at 34"ish? pretty average for me

damn nice. 1-step dlrvj dunks are pretty dope.. especially if you can tomahawk it.

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Author Topic: FP's log (Read 465289 times)

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