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FP

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Re: FP's log
« Reply #555 on: September 29, 2017, 01:12:35 am »
+1
9/28 Wed

1.5 hour practice, light intensty
Wednesday practices are kind of BS, but the rest of the day was pretty packed with class and homework

9/29 Thurs

2 hour practice, moderate intensity
Had a really stressful day, just did not have the mindset to turn up and go hard during practice. Could be a lot better

Noticing a major problem: 180 change of direction out of a hard sprint is very slow. Possible explanations:
-Hunched over sprint posture unstable and difficult to change direction out of - torso kind of needs to stablize and takes longer to reorient
-Insufficient hip or ankle mobility to get good change of direction angles
-Poor coordination: difficulty absorbing force, correct footwork, turning hips and reaccelerating all in a smooth motion
-Trying to chop step rather than jump cut which works better for me most of the time
-Poor eccentric force absorption: P-chain weak at specific angles?
-Being tall

There's also a problem with some of my 90 degree cuts, kind of a balance loss.

Gonna try to get some quality videos of my mechanics, hopefully will help me figure out what I need to work on
« Last Edit: September 29, 2017, 01:14:31 am by Final Phenom »
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adarqui

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Re: FP's log
« Reply #556 on: September 29, 2017, 09:35:31 pm »
+1
Quote from: Final Phenom on September 29, 2017, 01:12:35 am
9/28 Wed

1.5 hour practice, light intensty
Wednesday practices are kind of BS, but the rest of the day was pretty packed with class and homework

9/29 Thurs

2 hour practice, moderate intensity
Had a really stressful day, just did not have the mindset to turn up and go hard during practice. Could be a lot better

Noticing a major problem: 180 change of direction out of a hard sprint is very slow. Possible explanations:
-Hunched over sprint posture unstable and difficult to change direction out of - torso kind of needs to stablize and takes longer to reorient
-Insufficient hip or ankle mobility to get good change of direction angles
-Poor coordination: difficulty absorbing force, correct footwork, turning hips and reaccelerating all in a smooth motion
-Trying to chop step rather than jump cut which works better for me most of the time
-Poor eccentric force absorption: P-chain weak at specific angles?
-Being tall

There's also a problem with some of my 90 degree cuts, kind of a balance loss.

Gonna try to get some quality videos of my mechanics, hopefully will help me figure out what I need to work on

+1 for video footage, that'll help alot.
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FP

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Re: FP's log
« Reply #557 on: September 30, 2017, 11:24:29 pm »
+2
9/29 Fri Rest

AM:
10 mins Hip flexor PNF stretches
10 mins banded glute stuff

PM:
10 mins Hip flexor PNF stretches


9/30 Sat Maintenance

AM:
10 mins Hip flexor PNF stretches

PM:
Squat: (knee swelling at a low since tourney 3 weeks ago, however still a little worrisome pain when squatting)
275 x5
245 x20 RPE: 8

Conventional DL:
315 2x5
335 1x5 RPE: 6
very surprising I thought my sumo was a LOT stronger than conventional. I think this PNF stuff might be working some magic

Pullups:
BW x 5
+35lbs x 4,3
+25lbs x 4
BW x 8F

Hip thrust:
135 x12 (1s iso at top)
225 x8
315 x12, 17

SS (very short rests):
-Swiss Ball back extensions: 4x8
-Narrow grip rows: 60 4x8

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FP

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Re: FP's log
« Reply #558 on: October 02, 2017, 01:34:50 am »
+2
11/1 sun

2 hour hike
1 hr disc golf (beat my best score for the college disc golf course with a -4!)

20 mins pnf stretches - hips, hams, itb. The hip opening pnf stretches felt a little weird, need to be more careful with those. Ham ROM was insane, I believe has to do with yesterday's psoas PNF

1-3 step dlrvj x15 max 34"
runup dlrvj x5

5-5y shuttle x15, working on jump cuts for both the right and left legs
15-15y shuttle x10 (5/side) working up to a higher speed

It was dark by the time I was jumping and cutting so no videos BUT some issues with change of direction:
-cleats losing traction and slide (slightly dewy turf) if I plant very wide
-reaccelerating with too much forward lean, almost falling over forward
-sometimes losing balance on reaccelerations, swaying to the side
-pretty stressful on the knee, it actually took me a bunch of tries to change my cutting mechanic from chop steps to a jump cut when I was working on left leg plants, I think my body defaulted to chop step as a defensive/injury prevention mechanism
« Last Edit: October 02, 2017, 01:40:38 am by Final Phenom »
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FP

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Re: FP's log
« Reply #559 on: October 03, 2017, 12:04:12 am »
+1
So I realized the common theme with my jump cut issues is poor body control. Granted it is a complex movement that requires a good deal of coordination. And the only way to get that coordination down is to keep working getting reps in, beat the movement pattern into my head.

10/2

9AM

10 mins hip flexor PNF stretches

3PM

3 step accelerations from the side x 16 (8/ ea side)
40Y sprints w/ side accelerations x5
30 mins throws
40Y sprints w/ side accelerations x5

9PM

2 hour practice: 15 mins throws, 1 hr drills, 45 mins pickup
Got a pretty sick D on my team rival, he had the positioning and the throw was good which is why this makes me happy. Could have laid out to really drive it home but actually only had to run through  :headbang:

Knee is VERY janky, especially on twisting motions, have to be careful with future training side starts/accelarations. Gonna take tomorrow and Weds off, maybe go for a swim and do some upper body+core. Tourney this weekend!
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adarqui

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Re: FP's log
« Reply #560 on: October 04, 2017, 10:11:36 am »
0
which hip flexor PNF stretches are you doing? I never felt comfortable with any PNF variation for hip flexors.

also nice on the tourney, good luck again! almost every other weekend lately it seems :)

pc!
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FP

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Re: FP's log
« Reply #561 on: October 04, 2017, 11:55:01 pm »
+1
I'm laying on the edge of a couch with my hips on a chair, which puts me at a slight decline. My dad pushes down my stretching leg and I pull up my other leg to keep my hips from bending. Admittedly PNF stretches seem very uncomfortable without a partner.

10/3 experimental session

BP:
175 x5,5,4 lol

Assisted Pullups:
-10 x8,6
BW x4
-25 x7
-40 x8,8,8
so apparently my normal pullups have such terrible form that these assisted ones which pretty much force good form are harder. or i'm just tired after bench.

Sprint specific - Supine bosu ball DB press in lower sprint ROM:
30's 4x16

Sprint specific - one arm assisted pullups in upper sprint ROM:
-130 x8/ea side
-110 x8,7/ ea side

Hip Hikes
30 4x12/ ea side

Core circuit x3:
- Deadbugs w/ 5lb plates, 5lb ankle weights: x16,16,20
- Side shuffles with banded palloff press: x8 /ea side
- Side planks with leg raise +5lb ank. weights: x15s/ ea side

Some kneeling cable chops, didn't feel much core and bailed


10/4

Rhythmic RFD half squat (shorter rests):
135 3x15
205 x15
275 x8,8,10
295 x10,10,12

Pretty much just threw this is for kicks after 9am-10pm day of classes+homework.
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FP

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Re: FP's log
« Reply #562 on: October 05, 2017, 11:47:56 pm »
+1
10/5

psoas/ham pnf

practice: got beat deep by a rookie. twice. granted i was playing a little cocky/lazy giving him a step assuming i could make it up. oh man that made me sooo goddamn pissed, he said he didn't play sports in high school, only in middle school. fuck. maybe top speed is what i need to work on after all, im feeling pretty confident in my accelerations and my changes of direction felt pretty good.

the bigger problem was my poor emotional control in the situation, i walked off the field seething, just ignored my teammates offering high fives for the layout d attempt. "i don't deserve those high fives", "i don't need you feeling sorry for me" is what i was thinking. rather i wasnt thinking at all but that was the logic behind my actions. i havent felt that mad in a long time
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adarqui

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Re: FP's log
« Reply #563 on: October 06, 2017, 09:42:51 am »
0
Quote from: Final Phenom on October 05, 2017, 11:47:56 pm
10/5

psoas/ham pnf

practice: got beat deep by a rookie. twice. granted i was playing a little cocky/lazy giving him a step assuming i could make it up. oh man that made me sooo goddamn pissed, he said he didn't play sports in high school, only in middle school. fuck. maybe top speed is what i need to work on after all, im feeling pretty confident in my accelerations and my changes of direction felt pretty good.

the bigger problem was my poor emotional control in the situation, i walked off the field seething, just ignored my teammates offering high fives for the layout d attempt. "i don't deserve those high fives", "i don't need you feeling sorry for me" is what i was thinking. rather i wasnt thinking at all but that was the logic behind my actions. i havent felt that mad in a long time

ah damn.. i dno, my opinion is except the high fives & such. doesn't mean you still can't be upset with yourself etc. from your account it sounds like you almost didn't even notice the high fives though, that you were just too upset with yourself.. but if you did notice them, i'd just take them & still refocus internally.

this one pro baseball player i used to train, comes to mind ... he was incredible at "faking it" when people offered him some kind of like "good try, get em next time" (from me when I was training him s&c or from teammates doing skill work etc) kind of stuff.. internally he'd be locked in like a pit bull, externally he'd be smiles and laughs, like nothing phased him at all.. He is a really intense dude internally, incredible drive & attention to detail on correcting mistakes / address his weaknesses, most people would not recognize it at all from how he comes off externally.. but they definitely see the results.

pc!
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FP

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Re: FP's log
« Reply #564 on: October 08, 2017, 04:45:12 pm »
0
Tourney day 1 was going ok.. then i had a bad plant on a change of direction and i think i might have a meniscus tear. Pretty scary, depending on the severity i dont think i will be able to continue playing with both PCL+meniscus tear on one knee, if it is really torn I will almost definitely need surgery.

10/7 pre-tourney workout

15 mins glutivation
hip thrust 135 3x10
sl ham hyper 25 3x10 /ea leg
jump BSS 2x10 ea leg
slrvj's x 5 /ea leg 28"-30"ish
jump stepups 25's 3x5 ea leg
jump squat 135 2x3, 95 2x3
depth jump 16" 3x3
SVJ's, DLRVJ's x10 33"ish max
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undoubtable

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Re: FP's log
« Reply #565 on: October 09, 2017, 11:32:02 am »
+1
Damn FP that blows man. I can deeply sympathize with injuries sucking. I'm not sure if this would've made a difference but that workout with the plyos the day before seems too close to the date of competition. It's low volume but anything like depth jumps should be kept 7-10 days out from the day of competition. Hope you get it looked at and recover quickly bro.
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adarqui

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Re: FP's log
« Reply #566 on: October 09, 2017, 12:34:12 pm »
0
Quote from: Final Phenom on October 08, 2017, 04:45:12 pm
Tourney day 1 was going ok.. then i had a bad plant on a change of direction and i think i might have a meniscus tear. Pretty scary, depending on the severity i dont think i will be able to continue playing with both PCL+meniscus tear on one knee, if it is really torn I will almost definitely need surgery.

10/7 pre-tourney workout

15 mins glutivation
hip thrust 135 3x10
sl ham hyper 25 3x10 /ea leg
jump BSS 2x10 ea leg
slrvj's x 5 /ea leg 28"-30"ish
jump stepups 25's 3x5 ea leg
jump squat 135 2x3, 95 2x3
depth jump 16" 3x3
SVJ's, DLRVJ's x10 33"ish max

fuck man :/

any idea when you are getting it checked?
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LBSS

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Re: FP's log
« Reply #567 on: October 09, 2017, 01:31:41 pm »
+1
 :ffffffuuuuuu:
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FP

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Re: FP's log
« Reply #568 on: October 10, 2017, 01:10:18 am »
+1
So I played light intensity pickup at practice today just to see where my knee was at. 80-85% intensity with maybe a few 90% 2-3 step accelerations mixed in. Didn't really play defense though which I imagine could have been bad. It felt pretty much fine during and after practice.

Appointment scheduled for next friday, trying to get it moved to an earlier day. I have several meniscus tear symptoms: constant clicking, occasional catching witch limits ROM, pain during twisting. Taking the rest of the week off at the very least.
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FP

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Re: FP's log
« Reply #569 on: October 10, 2017, 06:52:28 pm »
0
10/10
BW:188

AM:
Throws x 150

PM:
Conventional Deadlift:
315 x5
335 3x5
-a few R-SLRVJ's between sets, actually pretty decent

Captains chair (60s rests):
30,30,35

Leg Press:
few single leg sets of 180.. knee not having it

Assisted Pullups:
10lbs x 7,7,8
-this forces me to keep strict form so i will stick with these for a while
« Last Edit: October 10, 2017, 07:00:43 pm by Final Phenom »
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