who can it be now?

last week was a very solid workout week overall.

as mentioned before, gym with lifting and plyos tuesday.

wednesday was track

thursday was agility with sprints

friday was a bit of stretching and travel day

weekend was ches. open.

was very excited overall with the team and personally. played solid defense on man.

really wish i could have 3 plays back, but that will definitely give me some fire to train with.

first play was after we got a turn and a huck was put to me. i waited to long and let it get out in front of me instead of just going up to get it. very frustrated with myself because it's a play i can make easily. train harder and go up when you know you can.

second play was in the same game and a huck was put up and wasn't to my guy but he went after it and i didn't track it very well and went up at a weird angle and too soon. train harder.

third play was a huck to the force side off of an s-cut. didn't make my first couple of steps as quick as they should have been and then didn't get to the spot fast enough. really should have made the play. train harder.

you can be a great player if you can continue to push yourself to work harder and be better.

let's go to work.

to the track.

4x200 w/90 seconds in between
29/30/30/30

5 minutes

4x200 w/120 seconds
29/31/30/30

5 minutes

3x100

dead at the end. heaving on the grass for air. didn't eat nearly enough.

confused

monday was rest.

today was gym

warmup on treadmill

active warmup

jg jumping x 2

plyos
laundry 2x15
powerskips 2x30 yards
frog hops 2x30 yards
single leg bounds 2x30 each leg
rim jumps 2x10

lifting
lat pulldown
1x10 @ 120
2x8 @ 130

calf raises
3x15 each leg @ 40

deadlift
1x8 @ 95
2x8 @ 115

bulgarian split squat
3x8 each leg @ 15 in each hand

rdl with bar
3x8 each leg

chest fly on balance ball
3x8 @ 20

db swing
1x8 @ 20
2x8 @ 25

ab bench
1x17
1x15 each side

roman chair
1x15

full stretch

sauna

reassess things.

cause my heart is damaged....

i hope you have a first aid kit handy.


onto today.

went for a 27 minute run. this one was hard. pushed until my lungs hurt real bad and my legs wanted to give, slowed down a little, then pushed again. did this for awhile. finished with a pretty quick active and then full stretch.

during my run, really tried to visualize a blank slate and just let my body be itself. when i started getting pretty tired or winded, i motivated myself to run harder.

good run. looking forward to getting out again tomorrow before the long drive home on friday.

stretch and stretch.

stop me.

cry me a river

in n.c.

full stretch in the morning

went for a run in the nasty humidity. went for about 22 minutes total. pushed on the hills. legs felt like cinder blocks, lungs felt allright. hamstring/it band is not a happy place for me. need to stretch and roll it out more.

after the run, active warmup and then some plyo stuff.
2x15 laundry jump
2x30 yards power skip
2x30 yards single leg bounds (2 each leg)
2x30 yards frog jumps
2x10 rim jumps

full stretch again

some thoughts in general.

need to spend more time actually running. the lifting has me jumping higher and being faster on the sprint, but i need to get out and just spend time on my feet and running.

also, stretch more.

in terms of lifting, back to the basics.
deadlift
single leg squat (bulgarian split squat)
single leg rdl
over db incline
lat pulldown
calf raises
db swing
and maybe one or two more, but these are what i want to be doing and i think they will be the most beneficial.

on days that i am lifting, also some plyo work. i think i am going to combine stuff from the vertical bible and stuff from my workouts last year. good mix and will keep me active. also, more sprinting. at the end of all workouts, i need to be doing sprinting. i am going to start the sprinting next monday. i want to run this week and focus on just running, pushing when uncomfortable and really trying to get my muscles loose and ready for the rest of the season.

hopeful schedule.
mondays; stretching, bike ride or longish run, active, stretching, core
tuesdays; plyos, lifting, sprints, w/active, core, stretch and sauna
wednesday; at the track doing some agility and track workout, core, stretch
thursday; plyos, lifting, sprints, w/active, core, stretch and sauna
friday; stretching 2x and core
saturday/sunday; practice or tourney

i think this will allow me to push myself and also get the necessary rest. tournaments will certainly be easier than practice weekends so i can always adjust a little, but 2 lifting days with plyos will be key. also equally important are the sprints. i need to get faster and the way to get faster is by sprinting. weird.

remember, you have the opportunity to push yourself. it is going to hurt and it is not going to be easy. push through and when you can't go anymore, push harder.

your mind might say no, but i guarantee you your body can go on.

believe and work. be the teammate you want your teammates to be and then go above.

at 7 p.m. the main hatchway came in and he said fellas it's been good to know you

once again, been awhile in between posts.

busy at camp, has been great. i really do love frisbee, certainly drives me crazy.

while at camp i have been able to get some pretty solid workouts in. nothing too hard, but kept me moving and active.

did some agility stuff, fartlek, pool stuff, yoga, and a few more.

finally was able to get back and lift. took it easy for the most part and tried to get back up to speed.

warmed up on the pm for 5 minutes. hate that thing.

active warmup in the gym.

jg X 2 at the hoop. actually felt springy and legs are feeling stronger. was able to pull rim down well and had almost all of my fingers above the rim.

overhead db incline
3x10 @ 40

calf raises
3x15 each leg @ 45

lat. pulldown
3x8 @ 130

2x30 crunches on ab ball

back extensions
3x10 with 10lb. plate

benchpress
1x8 @ 95
3x8 @ 115

single leg rdl
3x10 each leg w/45lb. bar

single leg bulgarian squat
3x8 each leg with 12.5lb db on each side

db chest touches
3x12 each arm @ 20

db swing
3x10 @ 25

man tacos
2x20

foam rolled out my hamstrings/knee/it band

full stretch

sauna for 15 minutes.
sauna felt awesome.

overall, feeling much better after taking some days off. camp starts back up again tomorrow. sweet.

keep working. visualize.

i kissed a girl, and i liked it

ok, so a few updates.

not a great boston invite, wasn't feeling positive after the weekend.

i made the team!!! goal one accomplished. a little bit of relief and excitement, but certainly not a time to feel satisfied.

so, have been working out sparingly trying to keep the it band feeling alright. some biking, some running, a little ultimate.

yesterday back at the gym.

was on to week 3, workout a for the vertical bible.
legs are feeling allright, a little tired, but still powerful.

then

lat. pulldown.
3x8 @ 130

calf raises
3x15 @ 45

ab machine
3x17
2x15 each side

bench press
warmup
3x4 @ 135

ab ball crunch
1x30

man taco
1x20

roman chair
2x16

full stretch

sauna.

good day.

today was agility/speed

went to curry hick's. tough/dark/humid/gross

jog
active warmup

2 suicides

jg jumping x 2

side to side 30 sec (for speed) x 2
back and forth 30 sec (for height) x 2

catz stuff
10 squats
skip and go x 3 (to half court=1 back to baseline=1) so kind of like 6
10 pushups

sprint forward with right, plant with right and backpedal x 3
sprint forward with left, plant with left and backpedal x 3 (all together)

sprint forward w/right, plant and pivot w/right, backpedal x 3
sprint forward w/left, plant and pivot w/left, backpedal x 3 (all together)

shuffles to free throw and back to baseline x 3

2 suicides

full stretch

very happy.