tuesday was time to head to the gym.
warmed up on treadmill. put the speed up to get the heart rate pumping.
active warmup
plyos
2x15 laundry jump
2x30 yards frog hop
2x30 bounds
2x30 each leg, single leg bounds
2x30 skips for height
2x10 alternating lunge jumps
2x10 rim jumps
2xjg jumping stuff.
really was not happy with vertical performance. legs felt tired and really didn't have any explosion or spring to them. hmmmm. more stretching.
weights
overhead db press
3x8 @ 40
calf raises
3x15 each leg @ 45
ab machine
3x20
2x15 each side
lat. pulldown
3x8 @ 135
deadlift
1x8 @ 95
1x8 @ 115
1x8 @ 125
1x8 @ 135
1x30 crunch
1x20 man tacos
1x30 ab ball crunch
db chest touch
1x8 @ 25
2x8 @ 30
bench
2x6 @ 115
1x4 @ 135
1x3 @ 135
bulgarian split squat
3x8 each leg w/17.5 db in each hand
single leg rdl
3x8 each leg w/bar
db fly on ball
3x8 w/17.5 each hand
stretch and then sauna and some stretching in sauna
Wednesday, August 27, 2008
Monday, August 25, 2008
i'm a bitch, i'm a lover
last wednesday was track.
4x200, twice through and 4x100
30,30,31,30
30,30,30,30
didn't time 100's. once again was dead during this workout and felt like hell.
played pickup after and was good to run around hard with cleats on.
thursday was an off day, an amusement park day as well. more flags, more fun.
friday i went climbing. was able to get 6 climbs in of varying difficulty, but nothing too hard.
saturday and sunday were both practice days. looong practice days. lots of work on dictating and positioning on d. stop the f-in huck.
a note about practice. my legs felt pretty heavy. i was still fast at top speed, but my change of direction and quickness were definitely lacking, which is frustrating. i think it is partly due to training that hasn't kicked in yet and also adjusting to consistently playing at a higher level than i have in the past.
monday was a short bike ride, but good to get the legs moving and then hot tub.
gym today.
keep working and it will pay off. also, for f$#@ sake, learn to bid on d with your left hand. i would definitely have had a couple this weekend at practice if i can do that.
4x200, twice through and 4x100
30,30,31,30
30,30,30,30
didn't time 100's. once again was dead during this workout and felt like hell.
played pickup after and was good to run around hard with cleats on.
thursday was an off day, an amusement park day as well. more flags, more fun.
friday i went climbing. was able to get 6 climbs in of varying difficulty, but nothing too hard.
saturday and sunday were both practice days. looong practice days. lots of work on dictating and positioning on d. stop the f-in huck.
a note about practice. my legs felt pretty heavy. i was still fast at top speed, but my change of direction and quickness were definitely lacking, which is frustrating. i think it is partly due to training that hasn't kicked in yet and also adjusting to consistently playing at a higher level than i have in the past.
monday was a short bike ride, but good to get the legs moving and then hot tub.
gym today.
keep working and it will pay off. also, for f$#@ sake, learn to bid on d with your left hand. i would definitely have had a couple this weekend at practice if i can do that.
Wednesday, August 20, 2008
if destiny's kind, i've got the rest of my mind
monday was rest day.
tuesday was gym day.
warmup
jump rope (1 min. on/1 min. off for 12 min.)
active
plyos
laundry jumps 2x15
frog jumps 2x30 yards
single leg bounds 2x30 yards each leg
power skips 2x30 yards
rim jumps 2x10
alternating lunge jumps 2x10
lifting
lat. pulldown
2x8 @ 130
1x8 @ 135
ab bench
3x20
1x15 each side
calf raises
3x15 each leg @ 40
bench press
1x8 @ 95
1x6 @ 115
1x5 @ 125
deadlift
1x8 @ 95
1x8 @ 115
1x8 @ 125
single leg bulg. squat
3x8 each leg with 17.5
single leg rdl
3x8 each leg w/bar
db swing
3x8 @ 22.5
full stretch and foam rolled out
felt pretty good and was happy with the day.
tuesday was gym day.
warmup
jump rope (1 min. on/1 min. off for 12 min.)
active
plyos
laundry jumps 2x15
frog jumps 2x30 yards
single leg bounds 2x30 yards each leg
power skips 2x30 yards
rim jumps 2x10
alternating lunge jumps 2x10
lifting
lat. pulldown
2x8 @ 130
1x8 @ 135
ab bench
3x20
1x15 each side
calf raises
3x15 each leg @ 40
bench press
1x8 @ 95
1x6 @ 115
1x5 @ 125
deadlift
1x8 @ 95
1x8 @ 115
1x8 @ 125
single leg bulg. squat
3x8 each leg with 17.5
single leg rdl
3x8 each leg w/bar
db swing
3x8 @ 22.5
full stretch and foam rolled out
felt pretty good and was happy with the day.
Tuesday, August 19, 2008
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.
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.
Thursday, August 14, 2008
Tuesday, August 12, 2008
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.
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.
Wednesday, August 6, 2008
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.
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.
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