Since before my last workout, the bony protrusion under my right knee has felt...wrong. Not a sharp pain, not exactly a dull ache, but something that bothers me--when jogging, and especially when I squat with my weight on my right leg. I can also feel it when I lunge, step out on my throws, climb stairs, etc. I looked it up online but don't feel like assuming what the problem is, because a) I don't know and b) the recovery doesn't change based on the diagnosis--stretch, ice, rest, repeat.
So I've been stretching regularly, icing every once in a while, and refraining from physical activity to the best of my ability (go figure, the one time the elevator in my building is broken is the one time I ought to be avoiding stairs). I have an appointment with the sports-medicine doctor on Tuesday, and hopefully I'll be feeling better and he'll give me good news. Best-case scenario is that I can participate in Sectionals 100% without worrying about making my knee worse, so I'm going to focus on that.
If it is an overuse injury, it's almost certainly because of spring break. We had a lot of Ultimate condensed into 7 days, and only one day off in the whole span of time. When I consider that I put myself in a bad way with my calves a few weeks ago, I'm starting to see what kind of changes to make to my conditioning program in the coming seasons. I'm certainly going to incorporate more rehab and recovery work (i.e. stretching and icing even when I don't think I need to), and probably refrain from playing such a condensed schedule. In the meantime, I'm going to have to take it easy and play it by ear--I've experienced the foolish pain of returning too quickly after an injury, and don't want to go through that again. To be fair, though, I might've tried to push through some of this were it not for a particularly concerned individual, so thank you (you know who you are).
Saturday, April 05, 2008
Tuesday, April 01, 2008
Lift
4 sets of 5, with each rep a combination lift:
RDL to bent-over row to high pull to hang clean to front squat to military press
Everything was done with a 25lb dumbbell in each hand, only setting them down in between each set. The weight was a bit light for hang cleans, but it was no joke for most of the exercises in each rep. By my last set, my grip was really starting to feel taxed. I went full-ROM with the front squats, and did the rows at the bottom position of each RDL.
RDL to bent-over row to high pull to hang clean to front squat to military press
Everything was done with a 25lb dumbbell in each hand, only setting them down in between each set. The weight was a bit light for hang cleans, but it was no joke for most of the exercises in each rep. By my last set, my grip was really starting to feel taxed. I went full-ROM with the front squats, and did the rows at the bottom position of each RDL.
Roll Call
The past week or so has been a blur, so please excuse me if not everything makes sense here.
We got to the fields on Saturday morning in Bumblefu..excuse me, Poolesville, Maryland. They certainly looked like nice fields, soft with green grass, but the ground was neither flat nor even in most places. It was also cold as shit, so we did our best to warm up. Our first game was against Syracuse, a team we lost to last year in the spring and this year at Vegas, so we all knew we had business to take care of. The rotation was very tight for this game, with the offense scoring most of its posessions and the D struggling to get a break. I think we were down 5-7 at half, but put together a run to win 11-9 in soft cap. It felt good to win, but things were less than pretty throughout the game. Our next round was a bye, so I snagged some thick-as-mud hot cocoa and rolled over to watch the women's team play Boston College. Somewhere during the second half, I went back to warm up before our next game--Lehigh. We've gone back and forth with this team, playing them in tight games last year and losing on DGP in the fall (as a half team). We played them tight again, but couldn't get many breaks and gave up a few turnovers that allowed them to beat us 10-12. Mio had arrived during the second half and opened up the rotation a bit, but I doubt we could have kept going for the whole tournament the way we were during the Syracuse game. Either way, we weren't able to put together the breaks we needed at the end of the game.
It was a similar story against Georgetown, who has crushed us twice already this season--at Vegas, and at Ultimax. This game, we wanted bad. We traded points, went down a break before half, and then broke back a few times to go up 9-7 before the soft cap went on. A few dumb mistakes and it becomes 10-10, DGP and it turns into the point from hell. It lasted at least 15 minutes, with numberous turnovers on each side, several great defensive plays and not a few infuriating flubs. We put up at least a couple decent hucks to open guys, completed even one or two that couldn't make it into the endzone, but just could not get it done. Ariel tried to get off a forehand huck that was handblocked by the sign-post holding up the score card on the sideline, and the other team just snickered and called it a turnover. We ended up losing, 10-11, and it felt awful...it was frustrating to play these guys, because they made several bad calls and contests, fouled more than I think was reasonable, and were sort of jerks in general. Depressed after the loss, and starting the game 10 minutes after the round was slated to start because the last round lasted forever, we played a lackluster game against Messiah, who beat us 5-11 to win the pool.
Sunday morning we woke up to find our van had been broken into and Pete's GPS navigation system stolen by unknown persons in the night. Apparently, the thief or thieves also left condoms around the crime scene, which boggles the mind. A portion of the team, including both captains and a couple injured players, stayed behind to deal with the police and clean up the van while the rest of us went to the fields. I was not in a good mood, not feeling well, thought my UnderArmour leggings had been stolen, felt unreasonably cold, and didn't want to run because my feet hurt. To overcome these, I trudged to the tournament HQ and poured myself a cup of coffee with lots of sugar and non-dairy creamer, listening to my iPod as I walked there and back to our fields on the other side of the world. I warmed up apart from the rest of the team, took a whiz in the grass along the far edge of the field site, pet a horse that had ambled up to the fence of his enclosure in curiosity, and then borrowed a left-hand glove from the lefty on the team. Wearing my winter shell, I got into the team drill and started feeling better. The game against VCU went well, even without some of the team leaders. Lines of only freshmen were able to score on D points, albeit with some difficulty once they got the turn. We rolled to an 11-2 win.
Because some of the teams in our bracket had bagged Sunday, we were faced with a bye before our next opponent, SUNY-Oneonta, who also had a bye. They refused to play the game early, though, because they wanted to warm up against VCU before playing us. We couldn't persuade them to not be bitches about the whole situation, so instead we went to cheer on the girls against Wellesly and watch CHS play Swarthmore. After the round ended, we geared up to play Oneonta and immediately went up by a few breaks with crisp offense and some solid D. Our zone O was flowing nicely, and although we had a few more problems with man O we still got the job done, for the most part. The SUNY guys were a little hotheaded, and had one or two real asshats on their team, so pretty soon we ran into some conflicts. Bad calls from them, drunken heckling from our injured sideline guys (one of whom later puked in the car ride home), fouling on both sides and we let them back in the game. We pulled it out for a 13-9 win, but it got a little ugly by the end. Next up was NYU in the game for the bracket. I remember feeling almost uncoverable as a handler early in this game. We basically traded points, went up a break early, gave up a few more before the soft cap went on, and ended up facing 6-5 in a game to 8. We let them score, let them score again after a bad drop or something, then put our goal in with more work than it should have required. DGP for the bracket, we pull and get another hell-point. Not as bad as the one against Georgetown, but still kind of fugly. I got a nice half-layout D on a huck, it went back and forth a few times, I threw the winning goal. There, that felt better.
More to come?
We got to the fields on Saturday morning in Bumblefu..excuse me, Poolesville, Maryland. They certainly looked like nice fields, soft with green grass, but the ground was neither flat nor even in most places. It was also cold as shit, so we did our best to warm up. Our first game was against Syracuse, a team we lost to last year in the spring and this year at Vegas, so we all knew we had business to take care of. The rotation was very tight for this game, with the offense scoring most of its posessions and the D struggling to get a break. I think we were down 5-7 at half, but put together a run to win 11-9 in soft cap. It felt good to win, but things were less than pretty throughout the game. Our next round was a bye, so I snagged some thick-as-mud hot cocoa and rolled over to watch the women's team play Boston College. Somewhere during the second half, I went back to warm up before our next game--Lehigh. We've gone back and forth with this team, playing them in tight games last year and losing on DGP in the fall (as a half team). We played them tight again, but couldn't get many breaks and gave up a few turnovers that allowed them to beat us 10-12. Mio had arrived during the second half and opened up the rotation a bit, but I doubt we could have kept going for the whole tournament the way we were during the Syracuse game. Either way, we weren't able to put together the breaks we needed at the end of the game.
It was a similar story against Georgetown, who has crushed us twice already this season--at Vegas, and at Ultimax. This game, we wanted bad. We traded points, went down a break before half, and then broke back a few times to go up 9-7 before the soft cap went on. A few dumb mistakes and it becomes 10-10, DGP and it turns into the point from hell. It lasted at least 15 minutes, with numberous turnovers on each side, several great defensive plays and not a few infuriating flubs. We put up at least a couple decent hucks to open guys, completed even one or two that couldn't make it into the endzone, but just could not get it done. Ariel tried to get off a forehand huck that was handblocked by the sign-post holding up the score card on the sideline, and the other team just snickered and called it a turnover. We ended up losing, 10-11, and it felt awful...it was frustrating to play these guys, because they made several bad calls and contests, fouled more than I think was reasonable, and were sort of jerks in general. Depressed after the loss, and starting the game 10 minutes after the round was slated to start because the last round lasted forever, we played a lackluster game against Messiah, who beat us 5-11 to win the pool.
Sunday morning we woke up to find our van had been broken into and Pete's GPS navigation system stolen by unknown persons in the night. Apparently, the thief or thieves also left condoms around the crime scene, which boggles the mind. A portion of the team, including both captains and a couple injured players, stayed behind to deal with the police and clean up the van while the rest of us went to the fields. I was not in a good mood, not feeling well, thought my UnderArmour leggings had been stolen, felt unreasonably cold, and didn't want to run because my feet hurt. To overcome these, I trudged to the tournament HQ and poured myself a cup of coffee with lots of sugar and non-dairy creamer, listening to my iPod as I walked there and back to our fields on the other side of the world. I warmed up apart from the rest of the team, took a whiz in the grass along the far edge of the field site, pet a horse that had ambled up to the fence of his enclosure in curiosity, and then borrowed a left-hand glove from the lefty on the team. Wearing my winter shell, I got into the team drill and started feeling better. The game against VCU went well, even without some of the team leaders. Lines of only freshmen were able to score on D points, albeit with some difficulty once they got the turn. We rolled to an 11-2 win.
Because some of the teams in our bracket had bagged Sunday, we were faced with a bye before our next opponent, SUNY-Oneonta, who also had a bye. They refused to play the game early, though, because they wanted to warm up against VCU before playing us. We couldn't persuade them to not be bitches about the whole situation, so instead we went to cheer on the girls against Wellesly and watch CHS play Swarthmore. After the round ended, we geared up to play Oneonta and immediately went up by a few breaks with crisp offense and some solid D. Our zone O was flowing nicely, and although we had a few more problems with man O we still got the job done, for the most part. The SUNY guys were a little hotheaded, and had one or two real asshats on their team, so pretty soon we ran into some conflicts. Bad calls from them, drunken heckling from our injured sideline guys (one of whom later puked in the car ride home), fouling on both sides and we let them back in the game. We pulled it out for a 13-9 win, but it got a little ugly by the end. Next up was NYU in the game for the bracket. I remember feeling almost uncoverable as a handler early in this game. We basically traded points, went up a break early, gave up a few more before the soft cap went on, and ended up facing 6-5 in a game to 8. We let them score, let them score again after a bad drop or something, then put our goal in with more work than it should have required. DGP for the bracket, we pull and get another hell-point. Not as bad as the one against Georgetown, but still kind of fugly. I got a nice half-layout D on a huck, it went back and forth a few times, I threw the winning goal. There, that felt better.
More to come?
Thursday, March 27, 2008
Lift
Pullups: 11, 4 at +10lb
DB hang snatch: 5 at 35, 2 at 40, 1 at 45lb
Incline bench press: 8 at 45, 2x5 at 95, 8 at 95lb
3x5 single DB high pull, 25lb
Shoulder raises: 8 at 15, 8 at 10lb
2 farmers walks at 45lb
I also did some static holds with the 45lb bar above my head, various dumbbells held above my head (I even tried overhead squatting with dumbbells, which was crazy difficult). I did more DB snatches, as well--at various weights, some incorporating static holds in the finish position, trying to feel out proper form. My left arm is significantly weaker, and some snatches turn out to be more like clean+presses. Today was mostly about putting some weird stresses on my shoulder muscles, so I did various kinds of raises, sometimes turning the dumbbells as I brought them above my head. Nothing too strenuous, although I found out that if I ever want a stupidly hard workout I can do dumbbell overhead squats. Humbling, to say the least.
DB hang snatch: 5 at 35, 2 at 40, 1 at 45lb
Incline bench press: 8 at 45, 2x5 at 95, 8 at 95lb
3x5 single DB high pull, 25lb
Shoulder raises: 8 at 15, 8 at 10lb
2 farmers walks at 45lb
I also did some static holds with the 45lb bar above my head, various dumbbells held above my head (I even tried overhead squatting with dumbbells, which was crazy difficult). I did more DB snatches, as well--at various weights, some incorporating static holds in the finish position, trying to feel out proper form. My left arm is significantly weaker, and some snatches turn out to be more like clean+presses. Today was mostly about putting some weird stresses on my shoulder muscles, so I did various kinds of raises, sometimes turning the dumbbells as I brought them above my head. Nothing too strenuous, although I found out that if I ever want a stupidly hard workout I can do dumbbell overhead squats. Humbling, to say the least.
Wednesday, March 12, 2008
(Team) Lift
20 reps of each exercise, no rest. Do it for time, twice with full rest between each attempt:
Squat thrust jumps, jumping jacks, pushups, crunches, side lunges, lunges, pullups, back extensions, squats, crunches, dips, alternating crunches, alternating crunches, supermans.
I did it first in 8:45 with a different order of exercises, which threw most of the leg stuff at the end and killed my squat-thrust-jumps. I completed my second run in 6:45, but I had less-than-perfect form on my dips and I was more trying to go through as quickly as possible than do each rep of each exercise with great form. Not sure if that was the point, but it was a good workout either way.
Squat thrust jumps, jumping jacks, pushups, crunches, side lunges, lunges, pullups, back extensions, squats, crunches, dips, alternating crunches, alternating crunches, supermans.
I did it first in 8:45 with a different order of exercises, which threw most of the leg stuff at the end and killed my squat-thrust-jumps. I completed my second run in 6:45, but I had less-than-perfect form on my dips and I was more trying to go through as quickly as possible than do each rep of each exercise with great form. Not sure if that was the point, but it was a good workout either way.
Tuesday, March 11, 2008
Jog
1.5mi in 11:45
Plus a couple flights of stair running, a few pistol squats and 20mins of stretching. My left quad still hurts, and even feels like it isn't working properly--it hurts when I try to jog at a faster pace, but doesn't seem to be in much pain when I do things like squat, even pistol squat. In fact, my left quad hurt more when I did right-leg pistols than left-leg pistols. I am confused.
Plus a couple flights of stair running, a few pistol squats and 20mins of stretching. My left quad still hurts, and even feels like it isn't working properly--it hurts when I try to jog at a faster pace, but doesn't seem to be in much pain when I do things like squat, even pistol squat. In fact, my left quad hurt more when I did right-leg pistols than left-leg pistols. I am confused.
Monday, March 10, 2008
Lift
6 wide grip pullups
Bench press: 6 at 45, 8 at (85, 85, 95, 95), 4 at 115lb
High pulls: 8 at (55, 75, 75lb)
Overhead squats: 4 at 55, 4 at 65lb
Internal and external shoulder rotations (2x15 each at 7.5lb)
I also did some crunches and incline crunches, both with a medicine ball, and side plank holds.
Bench press: 6 at 45, 8 at (85, 85, 95, 95), 4 at 115lb
High pulls: 8 at (55, 75, 75lb)
Overhead squats: 4 at 55, 4 at 65lb
Internal and external shoulder rotations (2x15 each at 7.5lb)
I also did some crunches and incline crunches, both with a medicine ball, and side plank holds.
Sunday, March 09, 2008
Huck of the Irish
On the drive down, I heard that rounds had been pushed back to noon on Saturday due to rain. When we woke up, we found out that our first round opponent has dropped out. After breakfast, we played a game of mafia and then headed out to cheer on the girls' team at their first game. When we got there, the heavens opened up in a downpour--all games got cancelled. Our coach told us he wanted us to practice anyway, so we warmed up and found a field where several other teams were playing out their games, despite the standing water that had turned the entire field site into a swamp. Even without the rain, the fields would have sucked, but the water was in big splashy puddles that made cutting a slow and arduous process. We did a few drills--deep cutting and defending, encouraging layouts, even after finding a knife on the field--and then scrimmaged against U. Texas-Arlington. It was windy, the fields were a problem, and we were our own problem with numerous drops, poor execution, bad spacing, not running at full speed, etc. We nonetheless went up early, slacked off in the lead, and eventually won 11-8 or something. Then we went back to the hotel, showered, ate, watched "Bring it On" and "Bring it On, Again" and hung out with the girls before going to bed.
Spoiled from sleeping in the day before, plus losing the hour from the clocks changing, we woke up early on Sunday for continental breakfast and a full day of Ultimate (finally). It was much colder on Sunday and even more windy, though less wet. My cleats were still somewhat sodden from Saturday, however, which froze my toes during the warmup. So, our first real game of the tournament was against Pittsburgh-Johnstown, a team with one of the nicest and most spirited players I have had the pleasure of marking up. He also had no problem jacking it deep at every opportunity, right around our marks as we played tight in the first half, keeping it close but going down 6-8. Our spacing was still a problem, and though we cleaned up our handler motion a bit we got blown out in the second half and lost 7-15.
Next up was Air Force, and as a team we stepped it up for this game. We went up fast and early by forcing goal-line turnovers with both man and zone D, scoring easily with endzone offense. I had a bunch of assists this game, because both our man D (when they were against wind) and our zone (when they were with it) were successful--I even caught a callahan goal after pushing them back in the wall and one of their throws bladed up and flew 20ft into the air. We let up a little bit in the second half, but won handily without them scoring more than 4ish. Next up was Drexel, a team that had a lot of trouble against our man D going into the wind and didn't even both trying to work it past our zone--they simply jacked it deep and threw a zone against us every time they got the disc with wind behind them. We would work it up patiently, breaking the cup and hitting open guys all the way up the field before turning it over near the endzone, and they wouldn't even look to move the disc much before punting. Okay, I get that they were trying to play a field-position game, but sometimes they wouldn't even walk it up to the goal line before punting. We had a lot of hell-points because of their strategy, but we kept working it patiently upwind. I moved the disc very well behind the zone--it was not a particularly difficult zone to break, but we broke it often and only turned it over with botched catches (and the occasional throw that got caught in the roaring wind). With wind at our backs, we were much more free to take deep shots--I had a nice hammer assist, Ariel had one of his own, and we often hucked it to guys deep. When it didn't work, we played straight up D. Maybe the wind was a huge help, but we fronted pretty well and rarely got caught with our pants down. I think they may have scored one upwind goal all game, and we won without them scoring more than 4ish.
The team felt like it was starting to come together more than it has yet, which is exciting. We still have a lot of work to do, though, so I'm really looking forward to spring break and the opportunity to practice where it's warm. Also, I'd rather not have Taco Bell after a tournament ever again...my meal kept coming back up into my mouth during the drive home. Not pleasant.
Spoiled from sleeping in the day before, plus losing the hour from the clocks changing, we woke up early on Sunday for continental breakfast and a full day of Ultimate (finally). It was much colder on Sunday and even more windy, though less wet. My cleats were still somewhat sodden from Saturday, however, which froze my toes during the warmup. So, our first real game of the tournament was against Pittsburgh-Johnstown, a team with one of the nicest and most spirited players I have had the pleasure of marking up. He also had no problem jacking it deep at every opportunity, right around our marks as we played tight in the first half, keeping it close but going down 6-8. Our spacing was still a problem, and though we cleaned up our handler motion a bit we got blown out in the second half and lost 7-15.
Next up was Air Force, and as a team we stepped it up for this game. We went up fast and early by forcing goal-line turnovers with both man and zone D, scoring easily with endzone offense. I had a bunch of assists this game, because both our man D (when they were against wind) and our zone (when they were with it) were successful--I even caught a callahan goal after pushing them back in the wall and one of their throws bladed up and flew 20ft into the air. We let up a little bit in the second half, but won handily without them scoring more than 4ish. Next up was Drexel, a team that had a lot of trouble against our man D going into the wind and didn't even both trying to work it past our zone--they simply jacked it deep and threw a zone against us every time they got the disc with wind behind them. We would work it up patiently, breaking the cup and hitting open guys all the way up the field before turning it over near the endzone, and they wouldn't even look to move the disc much before punting. Okay, I get that they were trying to play a field-position game, but sometimes they wouldn't even walk it up to the goal line before punting. We had a lot of hell-points because of their strategy, but we kept working it patiently upwind. I moved the disc very well behind the zone--it was not a particularly difficult zone to break, but we broke it often and only turned it over with botched catches (and the occasional throw that got caught in the roaring wind). With wind at our backs, we were much more free to take deep shots--I had a nice hammer assist, Ariel had one of his own, and we often hucked it to guys deep. When it didn't work, we played straight up D. Maybe the wind was a huge help, but we fronted pretty well and rarely got caught with our pants down. I think they may have scored one upwind goal all game, and we won without them scoring more than 4ish.
The team felt like it was starting to come together more than it has yet, which is exciting. We still have a lot of work to do, though, so I'm really looking forward to spring break and the opportunity to practice where it's warm. Also, I'd rather not have Taco Bell after a tournament ever again...my meal kept coming back up into my mouth during the drive home. Not pleasant.
Friday, March 07, 2008
Ultimax
lots of wind
hard to throw
warm and sun
nice to run
spirited teams (a few individual exceptions)
trouble with offense
I skied a 6'8" guy
I got kickblocked
I completed some long throws
teammates layed out, but not me
two freshmen injured Dan Johnson's back in a 2vs1 wrestling match
Greg and Pete layed out on D, and Greg gave Pete a concussion
we lost every game
hard to throw
warm and sun
nice to run
spirited teams (a few individual exceptions)
trouble with offense
I skied a 6'8" guy
I got kickblocked
I completed some long throws
teammates layed out, but not me
two freshmen injured Dan Johnson's back in a 2vs1 wrestling match
Greg and Pete layed out on D, and Greg gave Pete a concussion
we lost every game
Thursday, March 06, 2008
Lift
Tabata Intervals:
Deadlifts, 2x15lb DB: 14, 15, 17, 18
Squats, 25lb: 15, 15, 15, 16
Lunges, 2x15lb DB: 14, 14, 13*, 13*
Pushups: 19, 14, 8, 10*
Crunches: 23, 22, 22, 23
Calf lifts, 30lb: 23, 22, 21, 22
Asterisks for lunges mean backwards lunges. For pushups, it denotes girl pushups.
Deadlifts, 2x15lb DB: 14, 15, 17, 18
Squats, 25lb: 15, 15, 15, 16
Lunges, 2x15lb DB: 14, 14, 13*, 13*
Pushups: 19, 14, 8, 10*
Crunches: 23, 22, 22, 23
Calf lifts, 30lb: 23, 22, 21, 22
Asterisks for lunges mean backwards lunges. For pushups, it denotes girl pushups.
Wednesday, March 05, 2008
A little lifting
I had to do something today, so I went to the gym and just threw the weights around in different ways, trying out different movements to put some moderate stress on the muscles.
9 pullups, 1 at +25lb, 7 pullups
General warmup: a few front squats, presses, overhead squats, and static holds with both 45lb and 65lb (I also did one 10 second, one-handed static hold of the 45lb BB held overhead with the arm locked out, just for fun). I also threw in a mix of deadlifts, straight-leg deadlifts, and romanian deadlifts with 95lb. I did some lat shrugs in the pullup position, too, to try to work on that first step of the dead-hang pullup.
Clean and jerk: 1 at 65, 1 at 95, 1 at 115, 1 at 135lb
--I maxed out. I couldn't even clean 135lb after that last attempt. I was tired.
I finished out the workout with some shoulder stuff...lateral raises and DB presses with 12lb, upright DB rows with 30lb. Finally, 3 farmer's walks with 45lb. Again, the goal tonight was to stimulate, not tax. I'll do some of that tomorrow, and hopefully I won't kill my calves before a tournament, like I did last week. I'll recap Ultimax if I get around to it, and can remember what happened.
9 pullups, 1 at +25lb, 7 pullups
General warmup: a few front squats, presses, overhead squats, and static holds with both 45lb and 65lb (I also did one 10 second, one-handed static hold of the 45lb BB held overhead with the arm locked out, just for fun). I also threw in a mix of deadlifts, straight-leg deadlifts, and romanian deadlifts with 95lb. I did some lat shrugs in the pullup position, too, to try to work on that first step of the dead-hang pullup.
Clean and jerk: 1 at 65, 1 at 95, 1 at 115, 1 at 135lb
--I maxed out. I couldn't even clean 135lb after that last attempt. I was tired.
I finished out the workout with some shoulder stuff...lateral raises and DB presses with 12lb, upright DB rows with 30lb. Finally, 3 farmer's walks with 45lb. Again, the goal tonight was to stimulate, not tax. I'll do some of that tomorrow, and hopefully I won't kill my calves before a tournament, like I did last week. I'll recap Ultimax if I get around to it, and can remember what happened.
Monday, March 03, 2008
Thursday, February 28, 2008
Team Run
8x(30 seconds sprint, 1:30 rest)
8x70yd accelerators (slow acceleration to 35yds, full sprint to end)
I feel a quickening...
8x70yd accelerators (slow acceleration to 35yds, full sprint to end)
I feel a quickening...
Wednesday, February 27, 2008
Team Lift
Tabata Intervals:
Pullups: 14*, 6**, 2**, 0
Pushups: 19, 13, 8, 9*
Dips: 9, 5, 4*, 6*
45degree extensions: 10, 11, 11, 12
Deadlifts, 45lb: 15, 15, 15, 16
Lunges, 2x12lb DB: 14, 14, 14, 14
Squats, 25lb: 15, 16, 16, 17
Crunches, 12lb medicine ball: 16, 14, 15, 20*
Calf raises, 50lb: 29, 21, 21, 22
Alright, the asterisks. For pullups, I started out descending only to parallel. For my 2nd and 3rd set, I did kipping pullups. For my 4th, I just hanged down and tried to shrug up as many times as I could with my lats. For pushups, that fourth set was girl pushups. For my 3rd set of "dips," I did a 5-second static hold in the 90degree position, then did 4 shoulder presses with the 45lb bar. For my 4th set, I did 4 presses and 2 push presses. Everything else was the perscribed exercise, except I substituted abdominal twists with the medicine ball for the last set of "crunches," where twist-left-twist-right was one rep.
Basically, I tried to go body-weight where I could, then dropped down to something easier when I was physically unable to perform another rep. In the future I might try pullups and dips on the assistance machine, but there's no point in trying to nancy out at this point in the season. Unfortunately, I had only two workout partners, so I don't know how many of my teammates share that philosophy. We'll find out this weekend who is ready to work hard out on the field. I suppose we'll also find out how prepared other teams are. Right now, physical conditioning is our only hand to play--I think that was one of our main obstacles in Vegas, playing against teams that have been practicing on fields while we have been limited to indoor workouts. I think it is very possible, though, that we will be stronger for it by Sectionals.
Still taking that right road...
Pullups: 14*, 6**, 2**, 0
Pushups: 19, 13, 8, 9*
Dips: 9, 5, 4*, 6*
45degree extensions: 10, 11, 11, 12
Deadlifts, 45lb: 15, 15, 15, 16
Lunges, 2x12lb DB: 14, 14, 14, 14
Squats, 25lb: 15, 16, 16, 17
Crunches, 12lb medicine ball: 16, 14, 15, 20*
Calf raises, 50lb: 29, 21, 21, 22
Alright, the asterisks. For pullups, I started out descending only to parallel. For my 2nd and 3rd set, I did kipping pullups. For my 4th, I just hanged down and tried to shrug up as many times as I could with my lats. For pushups, that fourth set was girl pushups. For my 3rd set of "dips," I did a 5-second static hold in the 90degree position, then did 4 shoulder presses with the 45lb bar. For my 4th set, I did 4 presses and 2 push presses. Everything else was the perscribed exercise, except I substituted abdominal twists with the medicine ball for the last set of "crunches," where twist-left-twist-right was one rep.
Basically, I tried to go body-weight where I could, then dropped down to something easier when I was physically unable to perform another rep. In the future I might try pullups and dips on the assistance machine, but there's no point in trying to nancy out at this point in the season. Unfortunately, I had only two workout partners, so I don't know how many of my teammates share that philosophy. We'll find out this weekend who is ready to work hard out on the field. I suppose we'll also find out how prepared other teams are. Right now, physical conditioning is our only hand to play--I think that was one of our main obstacles in Vegas, playing against teams that have been practicing on fields while we have been limited to indoor workouts. I think it is very possible, though, that we will be stronger for it by Sectionals.
Still taking that right road...
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