Wow: week of 06/05/11

WORKOUT

Pyramids: 7 cones all 10 yards apart
sprint 10, jog 50, turnaround, sprint 20, jog 30, turnaround, sprint 30, jog 20, turnaround, sprint 40, jog 10, turnaround and sprint 50, jog 50 (jog is real slow)
Repeat
Repeat (leave the cones)

3 min rest

3 man marker drill
2 guys about 10-15 yards apart with the 3^rd guy marking. Marker marks as the throwers throw. Markers work on keeping your feet no wider than your shoulders and shuffling without leaning. Throwers work on your fakes.

3x’s each of 1 min marking, no rest between sets, when you are done marking you are immediately throwing (if going solo, pretend to throw an active mark on for 6 seconds, sprint 10 yards, take a 6 second break, mark again for 6 seconds x 7

3 min rest

60's, 30's: cones at 0, 30, 60
sprint 60, stop!, jog 30, sprint 30, stop!, jog 30, sprint 60, stop!, jog 30, sprint 30 (you are splitting up sprints of 60 and 30 with 30 yard jogs)
30 secs
repeat set
90 secs
repeat set
30 secs
repeat set

5 min

2 man huck/dump drill
2 dumps, 2 hucks, 2 incuts each
1 minute rest
repeat
1 min rest
repeat

3 min rest

Suicides: 4 cones all 10 yards apart (A, B, C, D) all exercises done on A

10 push-ups - sprint to D and back
10 sit-ups – C and back
5 burpees – B and back
10 second rest
10 squats – D and back
10 secs fast feet – C and back
10 tuck jumps – B and back

2 minutes

Repeat

3 min

100 throws

Faust: What to do in the gym (Lower Body)

I try to go to the gym twice a week during the season. As I previously noted I prefer to do my heavy lower body lifting the day after a tournament. This consists of a warm up and then a heavy lift at low reps for upwards of 6 sets. The heavy exercises are almost always deadlift variations or squat variations. After that I do single leg supplemental exercises. In bilateral exercises, like DLs and squats, one leg can compensate for the other. In single leg you iron out your deficiencies. I usually do a classic 3 sets of 8 reps. Here are some great examples:

http://www.t-nation.com/portal_includes/articles/2011/11-677-02.html

WOW: week of 05/30/11

Track:

Tabata: 20 secs Sprint; 10 secs jog

2 min on

60 sec rest

2 min on

60 sec rest

2 min on

5 min rest

2's and 4's

400

45 sec

200

90 sec

400

45 sec

200

3 min

repeat

5 min

100's

100

20 sec

100

90 secs

100

20 secs

100

Cleats:

Fill the Square:
See #1: Players A, B, C make up three points of a square. D is left open. They start maybe 10-15 yards apart. A has the disc. C makes a 5 yard out cut and then a 5-10 yard incut. A throws to C. While this is happening B starts sliding into position to make the same cut for C.
See #2: As C is catching the disc, B makes the same 5 yard out cut and 5-10 yard incut while A moves into position to cut for B.
See # 3: A cuts for B while C gets into position.

That is the pattern for regular forehands and backhands. For IO backhands and forehands its different. Using the same diagram above:
#1: C makes a deep cut for A, A pumps the outside throw, say flick, and then C cuts back for an IO backhand by A.
#2: B, already in position, goes deep as C catches it, waits for the pump, and comes under for the IO throw.

5 backhands each
5 pump, IO forehand

60 seconds and switch direction

5 forehands each
5 pumps, IO backhand

60 seconds

repeat

3 minutes

AMRAP 4 minutes (cone @ 0 yds and 15 yds)

4 x's 10 footfires/1 up down (chest, knees, pelvis have to touch the ground)
15 yard sprint
15 yard broad jump back
10 situps (feet flat on the ground, arms crossed, hands touching your shoulder. Head on the ground, elbows touch knees, head touches the ground = 1 rep)

Throws

Done

Gillies: Workouts for 5/16-5/22

MONDAY
Rest up from Philly tourney/too much work to do.
TUESDAY
-10 min bike
-4x10 squats (225)
-AMRAP - 4 minutes - 10 backwards box jumps, 10 lunges, 10 alligator push-ups - did 3 reps and 10 backwards box jumps
-3x10 arnold press (40)
-Leg pulley system -variety of different leg exercises using cables - mainly works groin area.
-AMRAP - 4 min - 15 sec fast feet, 5 pull-ups, 10 squats, 10 push-ups - got through 5 in just over 4 min.
-6 min abs
WEDNESDAY
WOW workout - thought the HO cuts worked well. Squat hops were horrible at the end.
THURSDAY
Mini at Prospect - had 7 people so just one sub. Was moving a bit better than previous week.
FRIDAY
20 min bike ride
SATURDAY
Rest
SUNDAY
Practice - Had a few nice in cuts and threw deep a couple times - completed one and one didn't have enough loft - both good decisions though.

Marsh: 5/16-5/22

Monday, Tuesday:

Back didn't feel great after the weekend, so I rested/stretched. Don't really think it was from the playing; more from all the driving.

Wednesday:
Back felt better. Physical therapy in the morning: plyos and agility stuff.

Thursday:
WOW at ERP with Bell and Brando. Made it through fine, but while 30 seconds into throwing around afterwards, I sprained my ankle. Damn.

Friday:
Went to PT for ankle recovery stuff. Hobbled around the rest of the day.

Saturday:
Hobbled.

Sunday:
PT abs at tryouts.

WOW: week of 05/23/11

WOW: 5/22/11

Square Clock Drill:

3 - --4-- - 5

2 - --X--- 6

1 ---- --- 7

__-_0____

Make a 20 yd x 20 yd box with cones at the appropriate numbers. 0 is 15 yards from X. Pattern is sprint 0-X-1, jog to 0, 0-X-2, jog to 0, 0-X-3, jog to 0, etc. 0-X-3, -4 and -5 are jukes and sprints as opposed to stop and cut. Thrower stands on 0 and throws to each cut.

3 times through. If you have 2 guys take a minute or two after the 2^nd guy goes and switch so that the guy who went second in the first set goes first in the second set.

Agility Box:

B --7yds-- C

7yds

A --7 yds-- D

7 x 7 box

Sprint D to C, sprint C to A, sprint A to B, sprint B to D, sprint D to C, backpedal C to A, sprint A to B, backpedal B to D, sprint D to C = 1 set

Sounds complicated, but it is always forward, diagonal back, forward, diagonal back, forward, diagonal back, etc.

Set
90 secs
Set
90 secs
Set
90 secs
Set

HO Cuts:

We are replicating the HO cut that we worked on this weekend. The idea of our HO is that if it is force flick and the disc ends up on the flick sideline, the cutter in that lane (lane D) clears all the way to the backhand sideline (lane A) opening up lane D for a cutter from hopefully lane C. Once you clear to Lane A hopefully you have a deep cut within 2-3 throws.

____X

___/

_30 yd

_/

A -----30yd---- D

Sprint D to A, 5 seconds rest, sprint A to X, sprint X to D (incut), sprint D to A, 5 seconds rest, sprint A to X, sprint X to D (incut), sprint D to A, 5 seconds rest, sprint A to 20 yards past X (deep cut)

Feel free to get a disc involved if you have enough people. Disc would be about 7 yards south of D.

Medley: If you do this with one person you get 10 seconds after the suicide/exercise pair. If you are doing it in a group the first person done with the last rep of the exercise starts the rest period by counting to 10. Everyone starts the next suicide on 10.

Cones at 0, 7, 10

0, 7, 0, 10 suicide
10 burpees feet to butt on the jump

0, 7, 0, 10 suicide
10 seconds fast feet

0, 7, 0, 10 suicide
20 mountain climbers

0, 7, 0, 10 suicide
10 squat hops knees to chest

2 mins

Repeat

Done (100 throws if you can)

Gillies: Workouts for 5/10-5/16

TUESDAY

3x10 deadlift (225)

4x10 barbell shrugs (205)

4 min AMRAP- 10 dips, 10 push-ups, 10 lunge, 10 squat - I did 5 sets. The push-ups following dips were what killed me with this one.

3x12 barbell hip thrust (205)

4 min AMRAP - 5 pull-ups, 10 push-ups, 10 lunges, 10 squats - got through 7 in just over 4 minutes.

6x(15 sec fast feet, 1 min abs)

WEDNESDAY
WOW - 100 throws per session should be a staple.

THURSDAY
-Biked to Prospect and played about 1.5 hours of mini. Got a handful of decent Ds. Need to ratchet up the intensity next time out.

FRIDAY
Travel to Philly

SATURDAY
-Had way too many turnovers. Played pretty good defense.

SUNDAY
-Got into the flow a little more in the horizontal and while I might not have caught many passes/goals I think my cuts led to things opening up for other people.

Marsh: 5/9-5/15

Monday:
Back hurting. Possibly from tryouts, but more likely from carrying lots of wine around in the afternoon. Damn. Did lots of stretching.

Tuesday:
Same as Monday

Wednesday:
Back feeling much better. PT (a.k.a. personal training) in the morning. Lots of mobility work and plyos.

Thursday:
3 games of basketball in the morning, mixed in with bench press and pullups during one bye game. Three sets of each, but don't remember numbers.

Mini in Prospect Park in the evening. Sluggish and didn't play great, but was happy to work in two good sweats throughout the day.

Friday:
Rest and some stretching in the office.

Saturday:
Bell Crack Saturday. Played well. Got a few nice Ds, had only one turn - a drop on a lazy one-handed catch on a throw slightly behind me, threw a few nice hucks. Felt over-confident about my handling skillz.

Sunday:
Bell Crack Sunday. Played less well. Didn't feel as comfortable handling, and had ~5 turnovers on the day.


Back feeling the effects of the tournament + the car travel, but felt pretty solid through the weekend. No WOW last week due to injury early in the week. Hopefully body holds up pretty well for next week.

WOW - Week of May 9th

What you'll need - field space; cleats; disc

Plio warm-up

8x100 - jog, run, sprint, walk (each 25m)

2 minute tabata - (back and forth on a 30m stretch; 20 second sprint, 10 second rest - for 2 minutes)

90 second rest

Repeat

90 second rest

Repeat

4 minute rest

3-man marking drill for 90 seconds

60 seconds rest

Repeat

60 seconds rest

Repeat

2 minutes rest

3 minute AMRAP (as many reps as possible) - 5 push-ups, 15 air squats, 20 mountain climbers

2 minute rest

2-man huck/dump drill (see last week's WOW); when both players have made each throw twice, that's one rep. Three reps with 60 seconds rest between.

Cones at 7, 15, 20 - in ladder format, cut to each cone and turn to receive the disc. Fake. Throw the disc back, run back to the line. One rep is climbing up the ladder twice. 2 reps, with 90 seconds between.

100 throws - be as concentrated with these as possible; stepping into the motion and focusing on hitting your target. Out of 100, how many did you throw without your partner needing to take steps to make the catch?

Get after it.

-PEC

Mike Henn - workouts last week

Sunday - didn't play at tryouts (shoulder). Sucks. Post-tryouts workout: Short/direction changing sprints (btw 15-30m lengths) broken up by plios (ie 10 lunge jumps, 10 sec foot fires, 10 squat jumps, etc). 15-20 sprint reps, with short rest between. 60 minutes.

Monday - Core (30 seconds bicycles, 30 seconds medicine ball twists, 10 divers, 50 sit-ups, 60-second plank with leg lifts). 3 sets of each. 25 minutes
Shoulder therapy. Regular weights with good shoulder. 20 minutes.

Tuesday - PEC WOW. Tough.

Wednesday - Circuit lifts - full body. 3 sets of 12 reps with medium weight for each exercise. 45 seconds rest between sets. Lunges with weight, squat, bench, core work, leg curls, kettle bell swings, military press, etc. 65 minutes

Thursday - 70 minutes on the bike

Friday - 70 minutes on the bike. Core (same as Monday)

Saturday - Running/lifting double. Did the PEC workout from earlier in the week, then to the gym for all muscle group lift. Similar exercises as Wednesday, but heavy weights (until fail for each), more rest between sets. This is per Faust's suggestion to get one big weight day a week. 2 hours 30 minutes.

Sunday - Heavy leg syndrome from previous day. Guys at the tryout looked fast - sorry again not to be participating.

Gillies: Workouts for 5/2-5/9

MONDAY - Off - recovering from practice and a ton of work.

TUESDAY
Track workout - did my 5 sets of broad jump/burpees in 3:15 and can't WAIT to see Jack, KT and Ben this season with their times of 1:50.

WEDNESDAY

4x10 squat (205)

3x12 wide-armed chest machine (170) - forget what the machine is called

4x12 single leg glute bridge on ball

4x12 throw weight like disc (2.5)

30 sec/1 min ab medley - (jacks, squats, jump lunge, push-ups, fast feet, mountain climbers)

THURSDAY

3x8 Deadlift (205), 1x8 (225) - hamstring is a little off so don't want to push it but am trying to up the weights

4x10 military press (105)

3x10 sitting box jumps - sit to where butt sinks just below knees - jump onto box about a foot higher

3x12 split squat (30 lbs)

5 min - 5 pull-ups, 15 push-ups, 15 sit-ups - Damn. Never wrote down how many I got through. It was pretty killer though.

FRIDAY

3x12 one-arm clean/jerk (45 lbs)

4x20 pumping arms (running motion) with 2.5 lbs weights

4x10 leg press (360) - can definitely up this by at least 50 next time

4x10 tricep pulldown

5 min - 5 burpees, 10 squats, 10 push-ups, 10 mountain climbers - got through exactly 5 of these. SATURDAY/SUNDAY - Wedding crap with family. Wish I could've been at practice. Am gonna have to push extra hard this week especially early leading up to Philly.

Marsh: 5/2-5/8

Monday:
KILLED it at yoga.

Tuesday:
Two games of basketball in the A.M. at the Y. Not the best workout, but got a good sweat in. Scored four points in each game to eight, both Ws.

Wednesday:
WOW3 with the Prospect Park crew. Liked the workout. Burpee broad jumps time was just under 2 minutes. With no direction given, we let ourselves fall forward for the burpees to gain ground. Felt ok about ourselves given that Faust made them up and he was there. The 6 in 60 thing was really tough with my elbows out wide, and much easier with elbows in. Struggled through the pushups with elbows in, but it was only six of them. I thought hardest part was the "little dipper" just because it went on so long.

Thursday:
Quick weights workout
Front squats, 125-135-135-135: 10-8-7-7
Bench press, 145-155-155: 10-7-6
Weighted pullups (25 lbs): 7-6-5

Friday:
First day of PT for my knee (Baker's Cyst).
Therapist: "Well, it sounds like your knee is basically doing pretty well, and I don't know that there's much that PT could do to help it. But, we are a sports-oriented place, and what we can do is beat you up with plyometrics and agility stuff to get you ready for your season."
Me: "Yes, please."

PT abs and squaredancing in the evening.

Saturday:
Two games of spring league.

Sunday:
Tryouts. Played pretty lousy. Body tired from a relatively active week. Need to splash in more rest days.

WOW: 05/09/11

What you'll need:
40yds x 30yd of space; 5 markers (cones, sneakers, etc); cleats

10-30-10:
cones at 0 yd(A), 10 yd(B), 40 yd(C), 50 yd(D)
A to B (jog 10), B to C(sprint 30, stop!), C to D (walk 10), turn, repeat = 1 rep
4 reps
90s
4 reps
90s
4 reps

4 mins

5 Reps For Time (RFT)
1 rep =
15 yards of burpee broad jumps (same as two weeks ago, but try to gain as many yards as you can on the burpee jump), whole foot has to cross the 15 yard "line" if not, do another burpee
15 yard sprint back, 15 yard sprint out

4 mins

Little Dipper:
d 7yd c

7yd 7yd

a 7yd b

15 yd

x

x, a, b, a, c, a, d, x = one rep
one rep
10s fast feet @ x
10s rest
one rep
10s fast feet

90s

repeat

60s

repeat

30s

repeat

5 minutes

Two Man Dump Huck drill
mini sized field 40x25 with players A and B
B goes backfield dump cut (with upline fake, break parallel!)
A throws dump to B and takes off deep
B throws deep to A, pauses, cuts in for A
A throws to B and jogs to dump position
repeat
1 rep = 2 deep cuts, 2 dump cuts, 2 incuts

rep

60s

rep

60s

rep

6 in 60
Start in pushup position
Down when time starts, hold everything an inch off the ground
1 rep = bottom position for 9s, up and hold for 10th second, back down on 1st second of next rep
1 set= one minute

set

30s

set

done

Faust: 04/24 to 05/01

Crossfit: Friday

8 rounds of tabata rope undulations

10 min AMRAP:
5 pullups
10 pushups
15 air squats
=10 plus 1 pullup (I suck at push ups right now. They are what killed my time.)

Good mornings:
3 @ 195
3 @ 205
3 @ 205
1 @ 215
1 @ 215

zercher squats: really stupid exercise. my forearms are gonna be a mess
1 @ 235
1 @ 245
1 @ 255
1 @ 265
1 @ 275

Track and Field Workout: Thursday
Oh sad, lonely track. I fucking hate you.

400, 90 secs, 400, 90 secs, 400
72, 73, 77

5 mins

200, 60s, 200, 60s, 200
32,33,32

100m, 30s, 100, 30s, 100, 30s, 100

0's and 20's:
cones @ 0yds and 20yds
0, 20, 0, 20, 0
jog 20
0, 20, 0, 20, 0
jog 20
0, 20, 0, 20, 0
jog 40
repeat

5 mins

Come back cuts
3 x's:
0,7,07,0,14,0,14,0, deep cut

Done

Basketball: Monday and Tuesday

Three games of full court basketball each day. I win if I never stop moving.

Gillies: Workouts for 4/25-5/1

MONDAY

15 min

4x10 squat (205)

4x15 push-ups on med balls (even feet)

4x12 single leg glute bridge on exercise ball

4x12 L form - lift arms out from sides, bring them together so dumbbells touch in front of face, then reverse it. (15 lbs)

2x30 sec medley (jumping jacks, squats, jump lunge, push-ups, mountain climbers)

TUESDAY - Off - wanted to be fresh for Wednesday track workout WEDNESDAY - track workout. Times posted in comments. THURSDAY - Really sore. So changed my workout to be mainly upper body 10 min bike

3x10 arnold press (40)

4x20 ab/add (200)

3x10 bench (155)

4x12 pull-ups

leg pulley system

FRIDAY

3x8 power cleans (135)

3x12 barbell hip thrust (225)

3x10 balance squats (25 dumbbells)

3x10 bicep curl (35)

6x (20 sec fast feet, 15 push-ups, 1 min abs) SATURDAY - Rest. SUNDAY - Practice.