Adarq.org

So the cranked heel/ankle is a little worse than originally anticipated. It was pretty bad yesterday and I was limping, today it's a LOT better but I'm not sure it will be 100% in saturday morning.

The tryout is gonna be one hell of an ordeal. We will be playing Patrol, PoNY and Dig, and GSU who were ranked #'s 9, 10, 12, 25 in the nation last year. The club team I played for the last 2 years will also be there, we will play them day 2.

I really need to accept my limits and be aware of my strengths and weaknesses the day of the tourney. It doesn't matter if I was fast yesterday, I need to recognize what my strengths are at the moment.

Focus on:

D:
-shutdown defense, but heavily prioritizing taking away unders
-active, dynamic mark, listening to sideline
-DON'T GET BEAT TO THE FORCESIDE in endzone
-sky the shit out of some clown who tries to take me deep

O:
-only take deep shots in stride on D points
-take the first available safe throw, even if it's a dump
-focus on cutting timing, setting up cuts carefully and reading my matchup accordingly

5/31
speed bench: 135 4*6, 155 2*6
captains chair (fuller ROM): *25,18+2, 17
Palloff press: 3* 5*6s hold/side
side planks: 45 plate, 45s/side

30 laps swimming

med men, right? say hi to my friend russell if he's there. he was on the team last year. we used to play mixed together a few years back.

oh dude, i met your friend russell. he almost layout d'ed me a few tryouts back haha. forgot you posted this and didnt mention you.

6/04
throws *300

ankle not good, will probably take more than a week to recover. now that tryouts are over i will keep pressure off the ankle, focus on short range throws, fitness-oriented upper+core lifting, and swimming once the ankle can handle it

6/05

swimming *36 laps

bench 135 3*5, 155*5, 135*8,8
v-ups amrap/35 secs * 21, 18, 20
face pull 35lbs *20,20
fire hydrants *15,15
ss:
-palloff press lvl3 band 3*5s hold *8/side
-side raises 65 3*12/side
hip hikes 35 3*12/side

-swimming exhausted my upperbody unexpectedly, so I just did some core work and called it

6/6
played a few points in summer league, easy on the ankle
throws *400
-so much more efficient with a partner

6/09

bench
135 3*5
155*5
-ive regressed and stalled on bench for a while for an unknown reason. might be time to take a break

ss *3:
-max speed alternating battle ropes *25
-moderate speed alt battle ropes *20
-battle rope slams *20
-kb swings 55lbs *20
-90 secs light footwork

20 mins stretching

-dragged myself to the gym today. easily exhausted and pretty unproductive but its something. had brolifting planned but decided against it

that is a lot of throws. 

good news about the ankle

6/19

Hucks *150
short throws *100

tl;dr throwing rambles
most of these were in rain. much more consistent than in wind: I was throwing with 8 discs, and on some of the sets I was hitting a 5*5Y box 55Y out with 6/8 discs, I think I got 7/8 once. Hit a handful of money 85Y pulls. The really excellent thing is I am getting my hang time to be much more consistent. Before I would just throw for distance but having a space as a target and tracking hang time will help my game throws a lot.
Realized that my backhand technique just needed a complete makeover, so I was trying out a different technique today. Again, sacrificing some distance for a much better extension, much lower hang time and consistency. The distance will come with practice.
misc notes:
-my first few sets I always anticipate the throw to blade over and adjust for it, leaving an ugly but accurate throw. But as the sets keep coming and my technique becomes better, I should stop adjusting for it because my technique becomes good and throws end up veering off IO.
-Practicing pulls and backhand hucks on the same day is a bad idea because a good stepout backhand huck has a tight torso and a good pull has a loose one. Learning one interferes with learning the other.
-having difficulty transferring momentum from power position backhands to my throw. Maybe throwing more IO would help? I default to always throwing OI backhand. In general my runup/power position hucks need loads more work, they are not as powerful as my stationary throws.

400m workout:
400m*3 1:21, 1:19, 1:17 (90s rests)
6 min rest
400m*2 1:14, 1:18 (90s rests)

I did a few laps and the ankle felt good enough for some 400's. Big improvement from last time, even though I have not done anything anaerobic in more than 2 weeks.
The other thing with the 400's: There are 4 ways I have gotten fatigued from doing these: leg lactic acid buildup, ammonia buildup in the head, core fatigue, and lung fatigue. I almost always get exhausted from lactic acid buildup and sometimes ammonia buildup (horrible headache feeling). Today it was mostly lung fatigue and some core fatigue. Very strange. Possible reasons: my hip flexors are the strongest they've ever been and I think the hip hikes I've been doing have been a game changer. General core strength is around PR levels too. Maybe the swimming improved my breathing? I am completely awful at breathing when swimming.

so while my ankle is injured i think these 400s are a great look

6/22
hucks *100
heavy wind. upwind i couldnt get my flicks past 40y and no consistency. downwind i focused on choosing whether the disc went IO or OI. too much in either direction and the disc blades or pops up and veers 20y to the side. no point in being able to throw a full field bomb if you cant control it. i did end up hitting a water bottle from 50y out but y'know, it's 1/100. who gives a shit. jk it was a money shot

400m *4 @1:18, 1:17, 1:17, 1:13 (2 min rests)
7 min rest
400m *3 @1:19, 1:20, 1:25 fuck.
bailed on the last rep again. was not expecting such a big drop off after a 7 min rest. hmm