Tuesday, January 31, 2012

Uni Lift

9.5km stationary bicycle in 17:00
30min stretching
20min foam rolling
Incline bench press: 6 at 40, 50, 50, 52.5

20min foam rolling on a steel water bottle filled with boiling water (yes this is painful)

Monday, January 30, 2012

Physio

Physiotherapy session with Sarah from Mainz.

Sunday, January 29, 2012

Apartment Recovery

Still trying to rehab this hip.

3x(20 jumping jacks, 10 squats, 5 walkout pushups)
30min stretching

Thursday, January 26, 2012

Uni Recovery

6km recumbent stationary bicycle in 15:00
30min stretching
15min elliptical at HR 130bpm
20min stretching
Military press: 3 at 20, 30, 35, 37.5, 45, 47.5kg
Dips: 10, 10, 10
Standing cable hip extensions

Tuesday, January 24, 2012

Uni Recovery

14.5 flights stairmaster in 5:00
6km stationary bicycle in 16:00
60 minutes stretching
2x10 single leg raises
Bench press: 5 at 20, 50, 55, 60, 62.5, 65kg
Pullups: 5x5 at 10kg
Upright row: 10 at 20, 25, 27.5kg
Single leg hamstring curl: 3x10 at 5kg
Seated cable row: 8 at 40, 45, 50kg
Standing cable hip extensions
3x30 medicine ball situps
10 medicine ball pec flyes

Thursday, January 19, 2012

Uni Lift

1.62km elliptical in 10:00
2.5km stationary bicycle in 5:25
4.75km stationary recumbent bicycle in 10:35
20min stretching
Overhead squat: 5 at 20, 40, 40, 45, 47.5, 50kg
Pullups: 5 at L-hang, 3x5 wide grip, 5 normal grip
Incline bench press: 8 at 40, 42.5, 45kg
Chest-supported T-bar row: 8 at 35, 40, 42.5kg
Dips: 10, 6

Tuesday, January 17, 2012

Uni Lift

0.8km elliptical in 3:40
2.25km stationary bicycle in 4:20, 0.25km cooldown
Hip mobility:
Burgener Warmup: 5 reps each 10kg
10 hip thrusts, 10 sky humps each leg
10 walkout pushups, 5 step-ups each leg
5 squats, 5 side squats, 5 90° squats
Explosiveness:
5x(snatch deadlift, hang snatch, overhead squat) 20kg
4 reps hang snatch, 4 reps snatch 25kg
14 reps snatch 30kg
Strength:
Deadlift: 5 at 60, 70, 75, 80, 85kg
Military press: 5 at 25, 30, 32.5, 37.5, 40
Accessory lift:
3x10 FLESS
3x10 RLESS
3x10 90° extensions
3x10 hamstring curl 10kg

Monday, January 16, 2012

Yoga

90 minutes yoga
3 muscle-ups
20 minutes icing

Thursday, January 12, 2012

Uni Recovery

5:00 elliptical
20:00 stationary bicycle
10min foam rolling
20min stretching
5x1 ring muscle-ups from knees
10 clap pushups
5x5 ring dips
10min misc. messing around with the rings for shoulders, abs, etc (including several failed attempts at ring HSPU)
More icing, stretching, foam rolling, icing after I got home.

Tuesday, January 10, 2012

Uni Recovery

12 minutes stationary bicycle
40 minutes stretching
6 minutes some silly cardio machine
Wide grip pullups: 10, 10, 6
2x10 muscle snatch 20kg
2x10 snatch grip military press
More stretching

Iced when I got back home.

Monday, January 09, 2012

Frozen Vegetables

Been icing my hip and knee off and on all day, plus foam rolling my calves. Getting slowly better...it was silly to try to jump right back into things so fast, but hopefully it only sits me out a few more days.

Sunday, January 08, 2012

Mal mit dem Mixed Team

Reposted from the Inside Rakete Training Blog:


There are exactly 180 days left until the opening ceremonies of Worlds in Japan. Even though this sounds like a long time, I already know that it's going to fly by quickly. That's why today I went to the open tryout in Darmstadt for the German national Mixed team, headed with us to Sakai in early July. After three weeks of Christmas vacation (und einer gemütlichen Silvester-Feier mit Freunden in Hannover!) I was itching to get back on the field and start training for the season. The coaches agreed to let me participate, even after I explained how I had already accepted a spot on Inside Rakete, and so we all warmed up in the drizzling cold on the artificial turf field near the Böllenfalltor stadium.

After warmups, throwing, and 3-man thrower/marker drill, we split into groups for comparative-speed sprint tests. The first was a crossfield-suicide with cones at 0, 5, 10, 20, and 40 meters (oder so ungefähr). Second was a simple 40-40, or across the field and back. I finished near the head of my group each time, but probably shouldn't have pushed myself--my hip flexor wound up bothering me later in the day, but the pride of representing IR kept me from dogging it on the sprints.

In any case we did some more warming up after that (maybe should have done it beforehand?) and then split into two teams for a scrimmage. The twist was, each person had a specific matchup: you had to play whenever your Gegenspieler was on the field (und zwar gegen ihn!). With only a few subs for each team, this made the scrimmage pretty tough. The level of play was fairly high, though, with only a few mistakes forced by the wind and a few others born of unfamiliarity, just like any group of people new to playing with each other will have.

After a short, 30-minute lunch break we warmed up again and then had several more scrimmages: to 7, 9, 3, and 3. Each was a little different, whether zone was allowed and whether you had to match up against your specified Gegenspieler. By the end you could tell that everybody was wiped out; after a few more injuries my team was left with only one sub, and it was challenging to continue playing at a high level. Wir haben aber trotzdem viel Gas gegeben, und nach dem Abschlussspiel gaben die Coaches Bescheid, wer in dem Tryout-Prozess weitergehen dürfe. Ich darf nicht =]

Overall it was fun and challenging, and I was really happy to be playing outside again. Personal highlights for the day were when I threw a garbage hammer to an open cutter on the breakside (and then remembered that I wasn't in the Halle anymore), when I layed out to block a downfield pass that I had no chance at D'ing, and then when I layed out and toed the line to reel in a huck for the final score of the day. At least I left on a high note! Now I'm looking forward more than ever to getting in shape for the season, and hope you all are as well. Only six short months!

Ich wollte auch nochmal die Coaches danken, die das Training organisiert hatten, und wünsche das Team alle Glück beim Kämpfen in Japan!

Saturday, January 07, 2012

181 Days

One hundred and eighty-one days until the World Flying Disc Federation's 2012 World Ultimate and Guts Championship. Half a year of training begins today. More thoughts on the plan TBA, but Stage 1 is body-weight conditioning and prepping the movements for later stages. The jury is still out on what kind of running, endurance training, and metcon work will be included. I'm also not sure how much time I can dedicate to recovery. Should be a fun ride, either way. Tonight's quick workout, 245 reps of the basics:

10 hand-release clap pushups, 10 hand-release pushups, 10 pushups
10 squat jumps, 10 squats, 10 gargoyles
5 handstand pushups, 5 pistols per leg, 10 scapula pushups
10 split jumps per leg, 10 split squats per leg
10 reverse lunges per leg, 10 sideways lunges per leg
10 lunges per leg, 10 90° lunges per leg
10 spiderman pushups, 10 grasshopper pushups
20 double-touch V-ups