Monday:Stretched lots
Tuesday:21-15-9 reps of:
Handstand push-ups
Dips
Push-ups
Forgot to time it but took around 15-18 minutes.
Then stretching throughout the day.
Wednesday-Thursday:
Had lots of stuff going on and barely had the time for anything except sitting at a desk. My back hurts.
Friday:
Stretched in my office throughout the day; PT abs
Saturday:
Two games of spring league. Ended up being a decent amount of running.
Sunday:
First day of tryouts. Played pretty solid and went undefeated. One turn when I registered a pick call late and hucked to a receiver that had stopped on the call. One good D on a dump. Throws felt good; cutting and defense need to get back up to speed a bit.
Note: embarrassed that I did not end up running the track workout this week. Knee MRI revealed a Baker's Cyst, which is something that I can run and play through. Start PT for that next week.
Tuesday, April 26, 2011
Monday, April 25, 2011
WOW: 05/02/11
We are going old school: the track, but you'll also need a small amount of grassy/turfy space. Times on the 400's should be under 80. 200's under 35, 100's I forget. We will be doing 400's, 200's and 100's every couple weeks to track progress. Results in the comments.
800m of 50 m sprint, 50 m jog
5 min
400's:
400m
90 secs
400m
90 secs
400m
5 min
200's:
200m
60 secs
200m
60 secs
200 m
5 min
100's:
100m
30 secs
100m
30 secs
100m
30 secs
100m
Cleats on
Cones at 0 yds and 20 yds:
0, 20, 0, 20, 0
jog 20
0, 20, 0, 20, 0
jog 20
0, 20, 0, 20, 0
jog 40
repeat
5 min
come back cuts:
cones at 7 yds and 14 yds: cut to cone, cut back towards disc, receive throw, fake, throw, sprnt back to start...
0, 7, 0, 7, 0, 14, 0, 14, 0, 25 yard deep cut
rest/thrower
3 times through, minute and a half between sets
Done
800m of 50 m sprint, 50 m jog
5 min
400's:
400m
90 secs
400m
90 secs
400m
5 min
200's:
200m
60 secs
200m
60 secs
200 m
5 min
100's:
100m
30 secs
100m
30 secs
100m
30 secs
100m
Cleats on
Cones at 0 yds and 20 yds:
0, 20, 0, 20, 0
jog 20
0, 20, 0, 20, 0
jog 20
0, 20, 0, 20, 0
jog 40
repeat
5 min
come back cuts:
cones at 7 yds and 14 yds: cut to cone, cut back towards disc, receive throw, fake, throw, sprnt back to start...
0, 7, 0, 7, 0, 14, 0, 14, 0, 25 yard deep cut
rest/thrower
3 times through, minute and a half between sets
Done
Saturday, April 23, 2011
Faust: Reasons to Lift Heavy Weights for Ultimate
In my "goals" post I gave this mumbo jumbo about the exercise world being your toolbox and whatever you choose, a P90X plus shake weight combo for instance, is good as long as you are committed to doing it. I don't really believe that though. I think the best workouts for ultimate are diverse and as all encompassing as possible. Each week you should strive for 3 to 4 ultimate cardio workouts (including practice/tournaments), a speed, agility and quickness workout, and 1 to 2 weight training strength days. I want to focus on the strength days.
It is important to develop a diverse strength base, but I believe that there is only one way to develop real strength. Low reps, extra sets and heavy weights. Circuits are great. Crossfit is great. Getting cardio in during weight training is great. Their is no doubt these types of exercises make you stronger, but the one thing that is missing in most ultimate strength workout is heavy weight, low rep sets.
A lot of us would benefit from sneaking in 5 sets of 3 of deadlifts with plenty of rest between circuit workouts. Or 6 sets of 1 power cleans before a crossfit-esque workout. By increasing the amount of weight you are lifting you make real, accelerated gains in strength. I've done this the wrong way and the right way. The wrong way is putting heavy lifting or lifting in general in front of your cardio or skill development. On the elite level exceptional cardio can make up for a lack of skills and skills and cardio can make up for a lack of strength. Having all those traits however is well within reach.
The right way is adding low rep/high weight exercises amidst a solid cardio and skill schedule. We all know that is sucks playing against a powerful cutter or defender. Defenders do not want to get in front of powerful cutters and get frustrated by all the extra completions powerful cutters get. Cutters do not want powerful defenders bodying and leaning against them all point. You also make gains in explosiveness. Your first step and leap become more powerful.
My main point is to not limit yourself by sticking to low weight circuits because you feel like lifting heavy will limit your ultimate game. I have never read anything anywhere that suggests you sacrifice cardio and athleticism by lifting heavy weights the right way and at the right amount. Mix in some high weight, low weight reps into your lifting regiments.
As always, comments and criticisms are welcome
It is important to develop a diverse strength base, but I believe that there is only one way to develop real strength. Low reps, extra sets and heavy weights. Circuits are great. Crossfit is great. Getting cardio in during weight training is great. Their is no doubt these types of exercises make you stronger, but the one thing that is missing in most ultimate strength workout is heavy weight, low rep sets.
A lot of us would benefit from sneaking in 5 sets of 3 of deadlifts with plenty of rest between circuit workouts. Or 6 sets of 1 power cleans before a crossfit-esque workout. By increasing the amount of weight you are lifting you make real, accelerated gains in strength. I've done this the wrong way and the right way. The wrong way is putting heavy lifting or lifting in general in front of your cardio or skill development. On the elite level exceptional cardio can make up for a lack of skills and skills and cardio can make up for a lack of strength. Having all those traits however is well within reach.
The right way is adding low rep/high weight exercises amidst a solid cardio and skill schedule. We all know that is sucks playing against a powerful cutter or defender. Defenders do not want to get in front of powerful cutters and get frustrated by all the extra completions powerful cutters get. Cutters do not want powerful defenders bodying and leaning against them all point. You also make gains in explosiveness. Your first step and leap become more powerful.
My main point is to not limit yourself by sticking to low weight circuits because you feel like lifting heavy will limit your ultimate game. I have never read anything anywhere that suggests you sacrifice cardio and athleticism by lifting heavy weights the right way and at the right amount. Mix in some high weight, low weight reps into your lifting regiments.
As always, comments and criticisms are welcome
Friday, April 22, 2011
Faust: 04/18 to 04/23
Basketball on Monday
Basketball! I played well in some very physical games. I have to push myself to not take any possessions off even though I bet my team wished that I did.
In between the game we lost I ran stairs and did burpees.
Gym on Tuesday
I was itching to do some snatches, which I haven't done since I got to New York in the summer of 09. I didn't do well. My grip was too wide. My pinkies were against the sides of the bar. I think this limited my power. I also get nervous dropping under 100 lbs of weight and just trusting that my shoulders know what to do. I could have gotten more weight if my technique was better.
a bunch @ 110, some more at 132, 1 @ 154
Clean and jerk was next. I did these much better a couple weeks ago, getting up to 185. I think I peaked at 154 or so says my notebook. Not sure what the issue was.
I had it in my head to do 21 reps, 15 reps, 11 reps circuit for time of pullups, burpees and wall balls. I did 15 kipping pullups, took a break, looked at my hand and noticed that I had already lost a penny sized piece of skin on my palm. I finished the pullups, but after 21 bupees and worst of all 21 wall balls with a 30 lb ball I was spent and conveniently had to go anyways.
Field Workout on Thursday
Crossfit on Friday
warm up:
In between the game we lost I ran stairs and did burpees.
Gym on Tuesday
I was itching to do some snatches, which I haven't done since I got to New York in the summer of 09. I didn't do well. My grip was too wide. My pinkies were against the sides of the bar. I think this limited my power. I also get nervous dropping under 100 lbs of weight and just trusting that my shoulders know what to do. I could have gotten more weight if my technique was better.
a bunch @ 110, some more at 132, 1 @ 154
Clean and jerk was next. I did these much better a couple weeks ago, getting up to 185. I think I peaked at 154 or so says my notebook. Not sure what the issue was.
I had it in my head to do 21 reps, 15 reps, 11 reps circuit for time of pullups, burpees and wall balls. I did 15 kipping pullups, took a break, looked at my hand and noticed that I had already lost a penny sized piece of skin on my palm. I finished the pullups, but after 21 bupees and worst of all 21 wall balls with a 30 lb ball I was spent and conveniently had to go anyways.
Field Workout on Thursday
Active Warmup
30 yard tabatas: Cones @ 0 and 30 yds
4,3,3,3 on pretty much all sets
3 minute rest
repeat
3 minutes rest
repeat
6 minute rest
As Many Reps as Possible (AMRAP) in 2 minutes; count your reps, a rep is...
5 burpees*
30 yard sprint (you should still have the cone @ 30 yards, use that)
= 5 reps plus one burpee
3 minutes
Square Cuts: 10 yd x 10 yd square; 30 seconds on, 1 minute off X's 3
A <--10--> B
X
C D
Make alternating cuts. First is from D to B to catching on or near X. Fake, throw. Jog to C and then sprint C to A to X, catch, fake, throw, repeat. If you catch it and throw a completion its a rep. If you are alone, do the same thing along with catches and fakes
=4,4,4
5 minutes
5 rounds for time: record your time
10 pushups
10 lunge jumps
10 situps
=didnt keep track
30 yard tabatas: Cones @ 0 and 30 yds
4,3,3,3 on pretty much all sets
3 minute rest
repeat
3 minutes rest
repeat
6 minute rest
As Many Reps as Possible (AMRAP) in 2 minutes; count your reps, a rep is...
5 burpees*
30 yard sprint (you should still have the cone @ 30 yards, use that)
= 5 reps plus one burpee
3 minutes
Square Cuts: 10 yd x 10 yd square; 30 seconds on, 1 minute off X's 3
A <--10--> B
X
C D
Make alternating cuts. First is from D to B to catching on or near X. Fake, throw. Jog to C and then sprint C to A to X, catch, fake, throw, repeat. If you catch it and throw a completion its a rep. If you are alone, do the same thing along with catches and fakes
=4,4,4
5 minutes
5 rounds for time: record your time
10 pushups
10 lunge jumps
10 situps
=didnt keep track
Crossfit on Friday
warm up:
Wednesday, April 20, 2011
Marsh: 4/18-4/24
Monday:
Bikram yoga. I wish this wasn't so damn good for my back.
Tuesday:
Rest and stretching. Got an MRI for my knee, same injury from last year but it's reappeared now that I'm running again. Damn, thought the extended rest from January-March would set it right. Diagnosis next week.
Wednesday:
Had about 35 minutes, so got some quick lifting in.
5x5 front squat @ 115. Can go up, but need to be more warmed up than I was.
3x, max reps of: Bodyweight (155) bench press, Pullups
9, 17
6, 15
6, 10
Thursday:
Ran the workout of the week with Nick J. at ERP. Did a bad job of keeping exact numbers, but estimates are below. Tabatas were hard, everything else wasn't too bad. Body held up pretty well, aside from losing part of my lunch between tabatas 2 and 3.
Tabatas were usually close to 4/3.5/3/3, but the last was all 3s.
5 sets and a couple burpees on the AMRAP
Didn't have a frisbee, so the square cuts were kind of lame.
Thought the pushups were hardest part of the circuit, though my chest was tired from benching Wednesday. ~4:30
Friday and Saturday:
Lots of stretching but nothing else.
Sunday:
PT abs in the morning, delicious easter dinner in the evening.
Bikram yoga. I wish this wasn't so damn good for my back.
Tuesday:
Rest and stretching. Got an MRI for my knee, same injury from last year but it's reappeared now that I'm running again. Damn, thought the extended rest from January-March would set it right. Diagnosis next week.
Wednesday:
Had about 35 minutes, so got some quick lifting in.
5x5 front squat @ 115. Can go up, but need to be more warmed up than I was.
3x, max reps of: Bodyweight (155) bench press, Pullups
9, 17
6, 15
6, 10
Thursday:
Ran the workout of the week with Nick J. at ERP. Did a bad job of keeping exact numbers, but estimates are below. Tabatas were hard, everything else wasn't too bad. Body held up pretty well, aside from losing part of my lunch between tabatas 2 and 3.
Tabatas were usually close to 4/3.5/3/3, but the last was all 3s.
5 sets and a couple burpees on the AMRAP
Didn't have a frisbee, so the square cuts were kind of lame.
Thought the pushups were hardest part of the circuit, though my chest was tired from benching Wednesday. ~4:30
Friday and Saturday:
Lots of stretching but nothing else.
Sunday:
PT abs in the morning, delicious easter dinner in the evening.
Sunday, April 17, 2011
Workout of the Week: 04/24/11
Active Warmup: I'll put these on every week. It just means that you should do enough to be ready to sprint, do a lunge jump, etc once you finish.
30 yard tabatas: Cones @ 0 and 30 yds
(Sprint, 30 yards out, 30 yards in, for 20 seconds, Stop! Don't jog, Stop! 10 seconds rest) X's 4
Each time you do a 30 yard length you get one point
3 minute rest
repeat
3 minutes rest
repeat
8 minute rest
As Many Reps as Possible (AMRAP) in 2 minutes; count your reps, a rep is...
5 burpees*
30 yard sprint (you should still have the cone @ 30 yards, use that)
*to make this uniform, a burpee for PONY, unless noted otherwise, is now: chest on the ground, get to your feet however you want, take parallel squat position, jump and touch your heels to your butt. So its fine if you just do a regular burpee - from chest on the ground to push up position to feet and knees under your chin with your hands still on the ground to jump with heels to butt - you'll hit all the requirements. If you are tired and you go from ground to standing position before jumping, you have to drop into a parallel squat position then jump.
3 minutes
Square Cuts: 10 yd x 10 yd square; 30 seconds on, 1 minute off X's 3
A <--10--> B
X
C D
You will make alternating cuts. First is from D to B to catching on or near X. Fake, throw. Jog to C and then sprint C to A to X, catch, fake, throw, repeat. If you catch it and throw a completion its a rep. If you are alone, do the same thing along with catches and fakes
5 minutes
5 rounds for time: record your time
10 push ups*
10 lunge jumps**
10 situps***
*one PONY pushup is now (with a good straight back, butt, and legs) chest to ground, lift your palms off the ground, palms back on the ground, up
**on the lunge jumps your back knee has to touch the ground, if it doesn't the rep doesnt count, but be careful and don't slam your knee in the ground
***situp for now is: arms are crossed with hands on shoulders, back of the head touching the ground and knees bent. one rep is elbows to front of the knees but on the return your head has to touch the ground before you start another rep
1. This is my first time putting together this kind of workout. If it's too much, suck it up. It it's too little get some throwing in and I'll bulk it up next week.
2. Feedback and your numbers in the comments
3. Pods should get to talking about where and when to do the workout
30 yard tabatas: Cones @ 0 and 30 yds
(Sprint, 30 yards out, 30 yards in, for 20 seconds, Stop! Don't jog, Stop! 10 seconds rest) X's 4
Each time you do a 30 yard length you get one point
3 minute rest
repeat
3 minutes rest
repeat
8 minute rest
As Many Reps as Possible (AMRAP) in 2 minutes; count your reps, a rep is...
5 burpees*
30 yard sprint (you should still have the cone @ 30 yards, use that)
*to make this uniform, a burpee for PONY, unless noted otherwise, is now: chest on the ground, get to your feet however you want, take parallel squat position, jump and touch your heels to your butt. So its fine if you just do a regular burpee - from chest on the ground to push up position to feet and knees under your chin with your hands still on the ground to jump with heels to butt - you'll hit all the requirements. If you are tired and you go from ground to standing position before jumping, you have to drop into a parallel squat position then jump.
3 minutes
Square Cuts: 10 yd x 10 yd square; 30 seconds on, 1 minute off X's 3
A <--10--> B
X
C D
You will make alternating cuts. First is from D to B to catching on or near X. Fake, throw. Jog to C and then sprint C to A to X, catch, fake, throw, repeat. If you catch it and throw a completion its a rep. If you are alone, do the same thing along with catches and fakes
5 minutes
5 rounds for time: record your time
10 push ups*
10 lunge jumps**
10 situps***
*one PONY pushup is now (with a good straight back, butt, and legs) chest to ground, lift your palms off the ground, palms back on the ground, up
**on the lunge jumps your back knee has to touch the ground, if it doesn't the rep doesnt count, but be careful and don't slam your knee in the ground
***situp for now is: arms are crossed with hands on shoulders, back of the head touching the ground and knees bent. one rep is elbows to front of the knees but on the return your head has to touch the ground before you start another rep
1. This is my first time putting together this kind of workout. If it's too much, suck it up. It it's too little get some throwing in and I'll bulk it up next week.
2. Feedback and your numbers in the comments
3. Pods should get to talking about where and when to do the workout
Saturday, April 16, 2011
Gillies: Workouts for 4/18-4/24
These are just my gym workouts. I hope to be able to go outside this week as well. Maybe those Prospect Park workouts will begin? Wednesday is supposed to hit 70 and be sunny...
Monday
--all w/ 1 min rest between sets
-6 min abs
Monday
| -13 min treadmill (2.1 miles) |
| -4x10 squat (185) |
| -4x10 barbell shrugs (205) |
| -4x12 single-leg glute bridge |
| -5x10 barbell rows (65) |
| -5x (30 sec walking wall sit, 15 push-ups) --all with 1 min rest between sets -6 min abs |
| Wednesday -14 min treadmill (about 2.3 miles) |
| -4x12 deadlift (185) |
| -4x10 incline bench (135) |
| -4x12 backwards box jump |
| -4x12 pull-ups |
| -3x (8 burpee box jump, 15 tuck, 15 squat, 100 burnouts) --all w/ 1 min rest between sets -6 min abs |
Friday -15 min treadmill (about 2.4) |
| -3x12 one-arm clean/jerk (45 lbs) |
| -3x12 barbell hip thrust (205) |
| -3x12 single leg lunge with back foot elevated (30) |
| -3x10 one-legged step-ups (25 lbs) |
| -3x6 one-arm push-ups |
-6 min abs
Friday, April 15, 2011
Welcome: Again
If you go back to the very first post you'll find a welcome and general outline of why we are doing this and what purpose we want it to serve. After that initial welcome we started posting so this thing wouldn't be empty when you got here.
Every Sunday a workout will be posted. Everyone is encouraged to post their results in the comments of that post. Workouts aren't mandatory, but we are well into the period when we should all be preseason training.
In the meantime feel free to ask questions, make fun of us, etc.
Ben
Every Sunday a workout will be posted. Everyone is encouraged to post their results in the comments of that post. Workouts aren't mandatory, but we are well into the period when we should all be preseason training.
In the meantime feel free to ask questions, make fun of us, etc.
Ben
Faust: 04/11 to 04/15
04/11:
active warm up
cones @ 10 yds, 20, 30
suicide
rest
0,30,0,30,0,30,0,30,0
rest
suicide
0,30,0,30,0,30,0,30,0
rest
suicide
Threw with some 14 year old Stuyvesant kids for 10 minutes before and 10 minutes after. They wanted to go home and cried some crocodile tears, but knew I wasn't buying it.
04/12:
3 games of basketball, which means run around like crazy on offense, but try to avoid the ball at all costs, (after the first game my defender said "go get on a fucking treadmill") play too much defense, block some shots, get rebounds, get called for traveling, try to dunk and miss as lithely as possible (not possible), pretty much run of the mill for most ultimate players
4/13: off
04/14:
30-30-30;
30 secs each; jog, run, survive x's 4
right now my paces are:
jog is a good mile pace
run is between a 200/400 pace
survive is just like it sounds
I did three sets of 4 with decent rest. I have a loop at prospect park where my last 30 second run goes straight uphill.
04/15:
3 min of jump rope; 65 double unders, lots of singles
30 second medely with no rest (not sure of the combination):
jumping jacks
squat jumps
lunge jumps
burpees
situps
pushups
mountain climbers
situps
Front Squat:
3/3/3/3/3
225/235/245/X/X
I got kneed in the quad on Tuesday during basketball. I didn't effect me until the 3rd rep of my 245 when I tweaked it. It wasn't a pull or anything, but thought I would settle for 245 x 3 and not push it.
10 Rounds For Time (RFT) :
10 kettle bell swings (crotch to shoudlers) @ 24 kg
10 box jump @ 24 in
=9:01
Next Week:
Sat: Wedding Suit Shopping with my mom. trying but doable
Sun: Run, maybe distance, I have a lot of school work to do
Mon: lots of basketball and maybe one cross fit type circuit
Tue: snatches to start and then we'll see
Wed: off
Thurs: cardio
Fri: crossfit
Sat: goalty
Sun: off
active warm up
cones @ 10 yds, 20, 30
suicide
rest
0,30,0,30,0,30,0,30,0
rest
suicide
0,30,0,30,0,30,0,30,0
rest
suicide
Threw with some 14 year old Stuyvesant kids for 10 minutes before and 10 minutes after. They wanted to go home and cried some crocodile tears, but knew I wasn't buying it.
04/12:
3 games of basketball, which means run around like crazy on offense, but try to avoid the ball at all costs, (after the first game my defender said "go get on a fucking treadmill") play too much defense, block some shots, get rebounds, get called for traveling, try to dunk and miss as lithely as possible (not possible), pretty much run of the mill for most ultimate players
4/13: off
04/14:
30-30-30;
30 secs each; jog, run, survive x's 4
right now my paces are:
jog is a good mile pace
run is between a 200/400 pace
survive is just like it sounds
I did three sets of 4 with decent rest. I have a loop at prospect park where my last 30 second run goes straight uphill.
04/15:
3 min of jump rope; 65 double unders, lots of singles
30 second medely with no rest (not sure of the combination):
jumping jacks
squat jumps
lunge jumps
burpees
situps
pushups
mountain climbers
situps
Front Squat:
3/3/3/3/3
225/235/245/X/X
I got kneed in the quad on Tuesday during basketball. I didn't effect me until the 3rd rep of my 245 when I tweaked it. It wasn't a pull or anything, but thought I would settle for 245 x 3 and not push it.
10 Rounds For Time (RFT) :
10 kettle bell swings (crotch to shoudlers) @ 24 kg
10 box jump @ 24 in
=9:01
Next Week:
Sat: Wedding Suit Shopping with my mom. trying but doable
Sun: Run, maybe distance, I have a lot of school work to do
Mon: lots of basketball and maybe one cross fit type circuit
Tue: snatches to start and then we'll see
Wed: off
Thurs: cardio
Fri: crossfit
Sat: goalty
Sun: off
Thursday, April 14, 2011
Gillies: Workouts for 4/11-4/17
Left my mp3 charger at home. No motivation to run 15 minutes on a treadmill without some sort of distraction.
Tuesday
-10 min jump rope
-4x12 barbell hip thrust (185) (here's a girl doing it - kinda hot)
-3x12 single leg lunge (30 lbs dumbbells)
-4x30 seconds of taking 45 lbs plate and swinging it in circular motion around head
-4x10 sitting box jumps (sitting so legs are at 90 degree angle to ground and jump onto box about a foot higher than that)
-6x(30 seconds walking wall sit, 15 push-ups)
---all with 1 min rest between sets
-6 min abs -- switch it up with a variety of exercises -- never more than 30 sec between sets
Thursday
-10 min jump rope
-4x10 deadlift (185) - just getting back into this so keeping it light to keep good form.
-4x10 bench press (155) - last set could only get 5. Lame.
-3x10 jump lunges (20 lbs dumbbells) - the amount of weight doesn't really matter since it's all about how high you explode out of them.
-3x(20 abductors followed by 20 adductors - 200 lbs) - they look girly but they're huge for changing directions and avoiding pulling groins
-3x(10 burpees, 15 tuck jumps, 15 squats, 100 burnouts)
---all with 1 min rest between sets
-6 min abs
Friday
-10 min jump rope
-4x10 power cleans (105)
-4x10 arnold press (35)
-4x12 glute bridge on ball (sorta like this but much more fluid)
-5x10 pull-ups
-4x20 seconds running with 2.5 lbs plates in each hand
---all w/ 1 min rest between sets
-6 min abs
Will try to go to the gym over the weekend but somewhat busy so might not happen. It's almost warm enough for me to do things outside again...
Tuesday
-10 min jump rope
-4x12 barbell hip thrust (185) (here's a girl doing it - kinda hot)
-3x12 single leg lunge (30 lbs dumbbells)
-4x30 seconds of taking 45 lbs plate and swinging it in circular motion around head
-4x10 sitting box jumps (sitting so legs are at 90 degree angle to ground and jump onto box about a foot higher than that)
-6x(30 seconds walking wall sit, 15 push-ups)
---all with 1 min rest between sets
-6 min abs -- switch it up with a variety of exercises -- never more than 30 sec between sets
Thursday
-10 min jump rope
-4x10 deadlift (185) - just getting back into this so keeping it light to keep good form.
-4x10 bench press (155) - last set could only get 5. Lame.
-3x10 jump lunges (20 lbs dumbbells) - the amount of weight doesn't really matter since it's all about how high you explode out of them.
-3x(20 abductors followed by 20 adductors - 200 lbs) - they look girly but they're huge for changing directions and avoiding pulling groins
-3x(10 burpees, 15 tuck jumps, 15 squats, 100 burnouts)
---all with 1 min rest between sets
-6 min abs
Friday
-10 min jump rope
-4x10 power cleans (105)
-4x10 arnold press (35)
-4x12 glute bridge on ball (sorta like this but much more fluid)
-5x10 pull-ups
-4x20 seconds running with 2.5 lbs plates in each hand
---all w/ 1 min rest between sets
-6 min abs
Will try to go to the gym over the weekend but somewhat busy so might not happen. It's almost warm enough for me to do things outside again...
Tuesday, April 12, 2011
Marsh: April 11 - 17
Monday:
Thought I'd give yoga a try. Did a 90 minute bikram yoga class during which I drank 3/4 gallon of water. Felt pretty good for my back; think I'll keep it up a couple times a week in the short term and see how that does me.
Tuesday:
Very little time to get much in, so did this in the apartment:
50 pullups (regular pullups, Faust), 100 pushups for time. 13:57. Damn, used to be able to bang those out in about half that.
Wednesday:
Stretched
PT abs
Thursday:
Just a bit of stretching. Working is hard.
Friday:
Stretching and PT abs in the office. Had to space out the abs to avoid breaking into a huge sweat in the middle of the afternoon.
Saturday:
Stretching and a couple games of spring league. My team is so dominant that this is not that good of a workout.
Sunday:
PT abs
Thrusters (at 75lbs) and pullups, 21-15-9 for time. Took about 12 minutes
Thought I'd give yoga a try. Did a 90 minute bikram yoga class during which I drank 3/4 gallon of water. Felt pretty good for my back; think I'll keep it up a couple times a week in the short term and see how that does me.
Tuesday:
Very little time to get much in, so did this in the apartment:
50 pullups (regular pullups, Faust), 100 pushups for time. 13:57. Damn, used to be able to bang those out in about half that.
Wednesday:
Stretched
PT abs
Thursday:
Just a bit of stretching. Working is hard.
Friday:
Stretching and PT abs in the office. Had to space out the abs to avoid breaking into a huge sweat in the middle of the afternoon.
Saturday:
Stretching and a couple games of spring league. My team is so dominant that this is not that good of a workout.
Sunday:
PT abs
Thrusters (at 75lbs) and pullups, 21-15-9 for time. Took about 12 minutes
Monday, April 11, 2011
Saturday, April 9, 2011
Who to be
The first step in firing up a nice offseason is deciding who you want to be in the coming year. What areas of the game were you strong in 2010? Where did you suck? What do want to do for PoNY this year? Is it the same thing you did for them last year? If you're coming out of college or from another team, does PoNY need the same thing from you as your previous team did? (Note: if coming out of college, there are probably some new roles for you. [unless you were a Hodag, in which case you can probably keep on as you were]).
My co-posters have done a nice job answering those questions for their game - Robbie wants cardio for speed on the turn, Jack focuses on injury recovery/prevention, Faust wants speed while maintaining strength and "caveman demeanor" - so it's worth 30 minutes of thinking and writing down your desired role and the physical requirements associated with that role.
For me, as defense/handler, the focuses are quickness, strength, and, above all, endurance. Basically, I read as many professional soccer player workouts as I can get my hands on and synthesize them. Here's what's involved:
Interval training - almost all work is done with an eye on short, alternating periods of exhaustion and rest, so...
In the gym - lifts with medium weight (10-12 reps) followed by 30-60 seconds of rest before the next exercise (Robbie alluded to this as well). In the offseason, do all muscle groups twice or three times a week. During the season, easy on the legs in the gym, but work the upper body to stay balanced. Core work is central to everything I do, and try to spend as much time on the core as everything else combined.
At the track - sprinting the straights and jogging the curves, tabatas, etc. More on these later.
At a turf/field - circuits (lunges, footfires, jumps, hops, etc) and direction change (shuttle runs, ladders, box drills). Again, do something exhaustively for 30 seconds, rest for 30-60.
One last, obvious, boring thing: eating habits are important. You should probably decide now if 2011 is a year in which you want to be an athlete, because unfortunately it might mean eating differently than your fat co-workers. For those who've played at this level before, you know that the teams going to the semis and beyond at major competitions are full of top shape athletes. Be a man - eat your fish and veggies.
Mike
My co-posters have done a nice job answering those questions for their game - Robbie wants cardio for speed on the turn, Jack focuses on injury recovery/prevention, Faust wants speed while maintaining strength and "caveman demeanor" - so it's worth 30 minutes of thinking and writing down your desired role and the physical requirements associated with that role.
For me, as defense/handler, the focuses are quickness, strength, and, above all, endurance. Basically, I read as many professional soccer player workouts as I can get my hands on and synthesize them. Here's what's involved:
Interval training - almost all work is done with an eye on short, alternating periods of exhaustion and rest, so...
In the gym - lifts with medium weight (10-12 reps) followed by 30-60 seconds of rest before the next exercise (Robbie alluded to this as well). In the offseason, do all muscle groups twice or three times a week. During the season, easy on the legs in the gym, but work the upper body to stay balanced. Core work is central to everything I do, and try to spend as much time on the core as everything else combined.
At the track - sprinting the straights and jogging the curves, tabatas, etc. More on these later.
At a turf/field - circuits (lunges, footfires, jumps, hops, etc) and direction change (shuttle runs, ladders, box drills). Again, do something exhaustively for 30 seconds, rest for 30-60.
One last, obvious, boring thing: eating habits are important. You should probably decide now if 2011 is a year in which you want to be an athlete, because unfortunately it might mean eating differently than your fat co-workers. For those who've played at this level before, you know that the teams going to the semis and beyond at major competitions are full of top shape athletes. Be a man - eat your fish and veggies.
Mike
Tuesday, April 5, 2011
Marsh: April 4 - 10
Monday:
Sore from Fools Fest, but wanted to get moving. Pretty weak from almost 10 months of not being able to lift.
-~20 mins stretching and foam rolling.
-PT Abs (see below)
-Low row (cable) 5x5 at 120. Not great on my low back; I will find better mid-back exercises for myself.
-Front squat 5x5 at 105. Started low to be safe. Move up next time.
-Bench press 5x5 at 135. Move up.
-Ate so much Korean BBQ. <3 kimchi <3.
PT Abs = the group of exercises that my physical therapist has me doing to keep my core strong to help my back continue to heal. Highly focused on static holds, which seem good for stability with minimal stress on the low back. Takes a long time, but it ends up being pretty hard, especially if you try to keep it moving with not too much rest. This is what it entails:
-One legged bridges. Seven sets of 20 seconds on one leg, then seven sets of 20 seconds on the other leg.
-Crunch hold, five sets of holding 30 seconds. Lie on back, legs at 90 degree angle, reach for your toes and get your upper back/shoulders off the ground. Hold.
-Plank hold, five sets of 30 seconds.
-Side plank with a twist. Five times staying off the ground for 30 seconds (usually can get 10 reps in for those 30 seconds, for a total of 50 reps). Then do the other side.
Tuesday:
-Stretched and foam rolled
-Started to go into a crossfit-style workout that started with burpees. Lower left back immediately tweaked and I opted to stop. Next hour spent stretching.
Wednesday:
-Stretched a lot.
Back felt pretty bad from Tuesday. Decided to hold off on exercise and just stretch throughout the day. Will probably continue this plan for tomorrow and get back on the horse on Friday.
Thursday:
-Stretched a lot.
Friday:
-Stretching
Back still feeling out of whack. Lots of running planned for Saturday, wanted to not be sore going into it.
Saturday:
-PT Abs
-Two games of spring league and some goaltimate. Turned into a pretty good workout.
Sunday:
-Stretching. Back feeling tight from yesterday, but I think I can go back to the gym with some lighter stuff and some mobility work tomorrow.
Overall, tweaking my back on Tuesday put a pretty big damper on the week training-wise. Glad that I got some cardio and some frisbee touches in on Saturday, but I am going to need to figure out the best way to make gains.
Sore from Fools Fest, but wanted to get moving. Pretty weak from almost 10 months of not being able to lift.
-~20 mins stretching and foam rolling.
-PT Abs (see below)
-Low row (cable) 5x5 at 120. Not great on my low back; I will find better mid-back exercises for myself.
-Front squat 5x5 at 105. Started low to be safe. Move up next time.
-Bench press 5x5 at 135. Move up.
-Ate so much Korean BBQ. <3 kimchi <3.
PT Abs = the group of exercises that my physical therapist has me doing to keep my core strong to help my back continue to heal. Highly focused on static holds, which seem good for stability with minimal stress on the low back. Takes a long time, but it ends up being pretty hard, especially if you try to keep it moving with not too much rest. This is what it entails:
-One legged bridges. Seven sets of 20 seconds on one leg, then seven sets of 20 seconds on the other leg.
-Crunch hold, five sets of holding 30 seconds. Lie on back, legs at 90 degree angle, reach for your toes and get your upper back/shoulders off the ground. Hold.
-Plank hold, five sets of 30 seconds.
-Side plank with a twist. Five times staying off the ground for 30 seconds (usually can get 10 reps in for those 30 seconds, for a total of 50 reps). Then do the other side.
Tuesday:
-Stretched and foam rolled
-Started to go into a crossfit-style workout that started with burpees. Lower left back immediately tweaked and I opted to stop. Next hour spent stretching.
Wednesday:
-Stretched a lot.
Back felt pretty bad from Tuesday. Decided to hold off on exercise and just stretch throughout the day. Will probably continue this plan for tomorrow and get back on the horse on Friday.
Thursday:
-Stretched a lot.
Friday:
-Stretching
Back still feeling out of whack. Lots of running planned for Saturday, wanted to not be sore going into it.
Saturday:
-PT Abs
-Two games of spring league and some goaltimate. Turned into a pretty good workout.
Sunday:
-Stretching. Back feeling tight from yesterday, but I think I can go back to the gym with some lighter stuff and some mobility work tomorrow.
Overall, tweaking my back on Tuesday put a pretty big damper on the week training-wise. Glad that I got some cardio and some frisbee touches in on Saturday, but I am going to need to figure out the best way to make gains.
Monday, April 4, 2011
Gillies: Goals and Plan
I feel like I’ve tried many different approaches to training for Ultimate. There have been times I’ve just played Ultimate, other times I’ve really worked on cardio and other times I’ve really worked on strength training. I’m now on a modified crossfit kind of kick. I’m working on both my cardio and my strength by doing more reps and having less rest time between sets. I work out every part of the body every time I go to the gym. I played defense last year and felt like I played well on defense but after the turn wasn’t quite fit enough to make a big impact. I’m hoping to change that by increasing endurance without losing strength – ie crossfit.
Everyone trains differently and you need to do what works for you but you also have to make sure not to get complacent and constantly push yourself.
Currently I’m just going the gym four times a week but soon I’ll scale back on that in favor of the weekly track workout, weekly field workout (mainly disc drills) at Prospect and practice. I’ll probably only be going to the gym twice a week and will continue my current approach. If you wanna see the stuff I’ve been doing you can check out the worksheet that was apparently WAY too difficult for people to fill out…
Faust: Goals
I have spent the last 4 years trying to figure out what workouts produce the best ultimate player and in order to save you from the perils of my brain I'll keep it short. The workout world is your toolbox. As long as you pick a diverse set of tools and work hard at it, you will be in good ultimate shape. Nobody has the silver bullet of conditioning and training. Pick and choose from smart people, do the workouts at 100% and you will be in great shape. That being said I have a pretty good handle on what is going to work for me.
The last couple years my ideal in season workout week was:
Mon - Heavy Lower body/single leg exercises
Tue - off (throwing)
Wed - track/field workout
Thur - boxing/circuits/crossfit
Fri - Speed, Agility, Quickness (very light)
Sat - Practice
Sun - practice
This worked well, but I always feel like my cardio is lagging behind my strength and speed gains. My main focus this year is to be in the best cardio shape I have ever been in. I will most likely be subbing an extra cardio day for my Friday Speed Agility and Quickness days or my Thursday 2nd gym day. As far as cardio goes I am going old school to start; 400's, tabatas, intervals, jog, run, sprint, walk, etc. This will probably be evident in early season team track workouts as well.
I love lifting and I love lifting heavy. The 400 lb deadlift is my mortal enemy. Someday I will conquer her, but I am not sure if this is my year to do it. My inclination to lift heavy does not merely quench my caveman like demeanor. I like being strong as a downfield cutter. When a defender tries to get in my way, I want to make sure he won't do it again. When I am on defense I want hold my ground against a cutters first option and then pursue him in his second. I feel like being strong helps with that.
My next couple weeks break down like this if everything goes right:
April:
Mon - basketball/crossfit
Tue - Lift Heavy along with single leg supplemental exercises
Wed - Off/Throwing at Prospect Park
Thurs - Cardio
Fri - cross fit
Sat - goaltimate
Sun - off
The last couple years my ideal in season workout week was:
Mon - Heavy Lower body/single leg exercises
Tue - off (throwing)
Wed - track/field workout
Thur - boxing/circuits/crossfit
Fri - Speed, Agility, Quickness (very light)
Sat - Practice
Sun - practice
This worked well, but I always feel like my cardio is lagging behind my strength and speed gains. My main focus this year is to be in the best cardio shape I have ever been in. I will most likely be subbing an extra cardio day for my Friday Speed Agility and Quickness days or my Thursday 2nd gym day. As far as cardio goes I am going old school to start; 400's, tabatas, intervals, jog, run, sprint, walk, etc. This will probably be evident in early season team track workouts as well.
I love lifting and I love lifting heavy. The 400 lb deadlift is my mortal enemy. Someday I will conquer her, but I am not sure if this is my year to do it. My inclination to lift heavy does not merely quench my caveman like demeanor. I like being strong as a downfield cutter. When a defender tries to get in my way, I want to make sure he won't do it again. When I am on defense I want hold my ground against a cutters first option and then pursue him in his second. I feel like being strong helps with that.
My next couple weeks break down like this if everything goes right:
April:
Mon - basketball/crossfit
Tue - Lift Heavy along with single leg supplemental exercises
Wed - Off/Throwing at Prospect Park
Thurs - Cardio
Fri - cross fit
Sat - goaltimate
Sun - off
Marsh: Goals and Plan
My plans and schedule will be somewhat different than most other people. I've spent the last couple of months recovering from a herniated disk (lower back), and did not have the doctor's ok to do any exercise aside from physical therapy until last Monday. I am just starting back up in the gym with good core strength and flexibility, but I am weak elsewhere (particularly upper body) and have lousy overall fitness. With that in mind, here is what I am looking at:
Goals (Time period is roughly through the end of tryouts):
-Avoid reinjury -- listen to my body at all times and stay in my lower-back comfort zone.
-Improve my front squat. This exercise will be my bread and butter since it puts less pressure on the lower back. I'll come up with a numerical goal soon.
-Stretch every day.
-Be exhausted at least 3x/week from running (frisbee, basketball, or track) or crossfit-style metabolic conditioning stuff.
Weekly Goals:
Hard to pin down a weekly schedule due to inconsistent work demands, but this is what I hope to do in a week:
-Stretch and foam roll, 7x/week
-Physical therapist mandated core strengthening, 3x/week
-Heavier weights (full body), 2x/week
-Metabolic Conditioning, 2x/week
-Sports to exhaustion, 2x/week
With those in mind, this is what an ideal week would look like for me:
Monday - Stretch, PT core, weights
Tuesday - Stretch, basketball, metabolic conditioning
Wednesday - Stretch, PT core
Thursday - Stretch, weights
Friday - Stretch, PT core, metabolic conditioning
Saturday - Stretch, frisbee (spring league and/or goaltimate and/or tryouts)
And Sunday comes afterwards.
Goals (Time period is roughly through the end of tryouts):
-Avoid reinjury -- listen to my body at all times and stay in my lower-back comfort zone.
-Improve my front squat. This exercise will be my bread and butter since it puts less pressure on the lower back. I'll come up with a numerical goal soon.
-Stretch every day.
-Be exhausted at least 3x/week from running (frisbee, basketball, or track) or crossfit-style metabolic conditioning stuff.
Weekly Goals:
Hard to pin down a weekly schedule due to inconsistent work demands, but this is what I hope to do in a week:
-Stretch and foam roll, 7x/week
-Physical therapist mandated core strengthening, 3x/week
-Heavier weights (full body), 2x/week
-Metabolic Conditioning, 2x/week
-Sports to exhaustion, 2x/week
With those in mind, this is what an ideal week would look like for me:
Monday - Stretch, PT core, weights
Tuesday - Stretch, basketball, metabolic conditioning
Wednesday - Stretch, PT core
Thursday - Stretch, weights
Friday - Stretch, PT core, metabolic conditioning
Saturday - Stretch, frisbee (spring league and/or goaltimate and/or tryouts)
And Sunday comes afterwards.
Faust: Gym
30 minutes of basketball
Front Squat: 3/3/3/1/1/1; This is a sexy rep structure, but I will go back to higher rep, less weight structures like 5/5/5/5 or 5,5,3,3 over the next couple weeks.
242/242/242/264/275/286 fail (f)
Rack Pulls (yes, NO!): 4x5
285, 295, 305, 325
reverse lunges from deficit:
8 @ 30 lbs
Front Squat: 3/3/3/1/1/1; This is a sexy rep structure, but I will go back to higher rep, less weight structures like 5/5/5/5 or 5,5,3,3 over the next couple weeks.
242/242/242/264/275/286 fail (f)
Rack Pulls (yes, NO!): 4x5
285, 295, 305, 325
reverse lunges from deficit:
8 @ 30 lbs
Faust: Crossfit
Crossfit Workout:
3 rounds not for time (RNFT) wall walk/skin the cat:
Clean and Jerk: 3/3/3/1/1/1
tutorial/heavy
145, 145, 165, 175, 185(fail), 185
21 reps/15 reps/9 reps
power clean @ 115
push ups
GHD situp
6:53
3 rounds not for time (RNFT) wall walk/skin the cat:
Clean and Jerk: 3/3/3/1/1/1
tutorial/heavy
145, 145, 165, 175, 185(fail), 185
21 reps/15 reps/9 reps
power clean @ 115
push ups
GHD situp
6:53
Welcome to 2011 by way of 2009 technology
Blogs may be antiquated, but it's an effective way to catalog information. So during tryouts a couple past Pones will be posting their weekly workouts. Hopefully these workouts will prove more informative and dare I say inspirational than last year's spreadsheet.
You should feel free to ask questions in the comments or make fun of Robbie for all the bicep curls he is doing. If you want to send any of us a particularly hard or successful workout, we'll post it. After the Invite we will open up posting access to all of the 2011 Pony roster.
In the meantime expect some useful information, some friendly banter and some workouts of the week that we can compete at.
The PEC (Physical Erection Committee)
You should feel free to ask questions in the comments or make fun of Robbie for all the bicep curls he is doing. If you want to send any of us a particularly hard or successful workout, we'll post it. After the Invite we will open up posting access to all of the 2011 Pony roster.
In the meantime expect some useful information, some friendly banter and some workouts of the week that we can compete at.
The PEC (Physical Erection Committee)
Subscribe to:
Posts (Atom)