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

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.

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

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