Wed: rest, pushed a lil too much w Sw on Tues
Thu: scrimmage. conditioning okay, mobility okay. R ankle mostly healed from sprain? ~700 kCal burned, 197 maxHR, about 4.5 min > 168bpm. Didn't really feel winded tho, huh. Effective D but me not practiced at (a) popping (b) playing at mixed in-cut speed (c) handler cuts. Hm.
R mid back was lil sore from Tues but now no prob. Head/heart wasn't really in the game...
Friday, July 31, 2009
Tuesday, July 28, 2009
100 swings
Yesterday:
Walk 5 miles (to DMV).
5 minutes alternating 12kg Kb TGUs
SL bridges 5,4,3 pyramid
Today:
Nap instead of practice...
Z outside toe pull, hanging pendulums, hip circles (external rotation, focus on keeping ankle relaxed).
Thoracic A/P glides. L arm active ROM goes from horizontalish to 55+ deg after all that. o_O
Wall squats, naked RKC arm bars
10 min of 5+5 12kg 1-handed swings (100 total)
Z cooldown / stretching. R lat a little tight at end? Something weird in my swing form? Hm.
A few SL bridges, saccade practice.
Ankle (anterior esp) continue to improve.
Walk 5 miles (to DMV).
5 minutes alternating 12kg Kb TGUs
SL bridges 5,4,3 pyramid
Today:
Nap instead of practice...
Z outside toe pull, hanging pendulums, hip circles (external rotation, focus on keeping ankle relaxed).
Thoracic A/P glides. L arm active ROM goes from horizontalish to 55+ deg after all that. o_O
Wall squats, naked RKC arm bars
10 min of 5+5 12kg 1-handed swings (100 total)
Z cooldown / stretching. R lat a little tight at end? Something weird in my swing form? Hm.
A few SL bridges, saccade practice.
Ankle (anterior esp) continue to improve.
Sunday, July 26, 2009
swings
sat:
get up late
Z NWU
naked RKC arm bars
sun:
walk ~10 miles
Z outside toe pulls, hip pendulum, hip circles, A/P glides, camshafts. Hip circles are starting to feel a bit cleaner, slowly.
12kg Clean practice. NS likes the internal to external rotation?
naked RKC arm bars
12kg BUC practice
~50ish 12kg one-hand swings, feeling a lot better in the hips when throwing the Kbell back! Must be the Z hip (esp posterior) work. Just feels cleaner overall...! R ankle is still recovering but it's much better than it was weeks ago.
Calf/quad/ITB-type stretching. Organic ice cream ^_^
get up late
Z NWU
naked RKC arm bars
sun:
walk ~10 miles
Z outside toe pulls, hip pendulum, hip circles, A/P glides, camshafts. Hip circles are starting to feel a bit cleaner, slowly.
12kg Clean practice. NS likes the internal to external rotation?
naked RKC arm bars
12kg BUC practice
~50ish 12kg one-hand swings, feeling a lot better in the hips when throwing the Kbell back! Must be the Z hip (esp posterior) work. Just feels cleaner overall...! R ankle is still recovering but it's much better than it was weeks ago.
Calf/quad/ITB-type stretching. Organic ice cream ^_^
Friday, July 24, 2009
move pls
Was moving pretty well last night, almost as well as that night a month+ ago! That said I was a lil weak and de-conditioned, as I've been focusing almost exclusively on mobility / movement patterns for the last month+.
My ankle was eh cold, but was barely noticeable when warm, same with L shoulder, not really noticeable when cold. T-spine musculature was sore-ish, prob cuz I've been doing lots of thoracic A/P work GTG.
Today taking a break from lateral/medial ankle tilts (noticed LeslieC didn't mark that), but outside toe pulls help, and definitely hip mobility in cross-body / front / side / back (!) with mild external rotation is pretty big!
Will do a few camshafts, RKC arm bars, 12kg dead cleans / BUCs, and see how the 12kg TGU feels.
NS likes the arm bars / dead cleans, BUC is neutral, camshaft not bad, doesn't like wrist glides!
Did 12kg L-side BUC for the first time!! After one 2/3 of way there (a few days ago went too far and wasn't stable). My NS seems to like too, ROM L shoulder even better?! like +55deg past horizontal.
a few sets of naked arm bars, 12kg 2+2, 4+4 arm bars, NS likes that too. (eccentric calf raises at end of workout not good to do? maybe too much for something down there.)
12kg TGU a few reps doesn't feel too bad, NS thinks is okay. Well that's enough for a short mornin workout, time to pick up Lyla & go to work :)
My ankle was eh cold, but was barely noticeable when warm, same with L shoulder, not really noticeable when cold. T-spine musculature was sore-ish, prob cuz I've been doing lots of thoracic A/P work GTG.
Today taking a break from lateral/medial ankle tilts (noticed LeslieC didn't mark that), but outside toe pulls help, and definitely hip mobility in cross-body / front / side / back (!) with mild external rotation is pretty big!
Will do a few camshafts, RKC arm bars, 12kg dead cleans / BUCs, and see how the 12kg TGU feels.
NS likes the arm bars / dead cleans, BUC is neutral, camshaft not bad, doesn't like wrist glides!
Did 12kg L-side BUC for the first time!! After one 2/3 of way there (a few days ago went too far and wasn't stable). My NS seems to like too, ROM L shoulder even better?! like +55deg past horizontal.
a few sets of naked arm bars, 12kg 2+2, 4+4 arm bars, NS likes that too. (eccentric calf raises at end of workout not good to do? maybe too much for something down there.)
12kg TGU a few reps doesn't feel too bad, NS thinks is okay. Well that's enough for a short mornin workout, time to pick up Lyla & go to work :)
Thursday, July 23, 2009
z++
R ankle is slowly improving, L shoulder is improving a bit faster? Then again assess-reassess is focused on L shoulder active ROM which amazingly varies a lot in the sticking point whether I do lateral ankle tilts (was responding well over wknd but now it depends), hanging knee (usually good), hip circles w/ external rehab (generally good), camshafts (sometimes), wrist circles (not happy), thoracic A/P glides (mostly good).
I guess that means that my R ankle and L wrist are a lil peeved so it's easier to address L shoulder & hip issues first, and of those hip first as that's not the site of any pain. My thoracic spine musculature was a lil sore today/yesterday which is a good thing cuz that's not typical!
Over the wknd def felt more blood flow around scapula/lat interface, and now around R ankle talus. As they (Lewit) say, "He who treats the site of pain is lost!"
On a good note my adductors have been feelin strong ever since they got re-activated some weeks ago. L quad soreness mostly gone from the wknd and have been workin on vision training here and there. Wasn't going to scrimmage today since my R ankle still feels iffy (although better than it was last week or a few weeks ago I think), but I decided to do so anyway and just take Sat/Tues day off playing/practice.
It kind of sucks not to train harder, but I also know that it's very easy for me to push myself/body harder than they can recover from, esp since I'm soo sensitive to neural training, physical training / food / people... I guess instead of doing jump rope / running I can program in some light TGUs when my quad cleans up (a few days I expect), some gentle Kbell swings, and of course keeping up the MVC-type calf raises focusing on the eccentric.
Z-wise hip/knee circles and thoracic A/P glides are probably the keys, secondarily camshafts, at least for the next few weeks, a little I-phase here and there as well.
Tough though, I beat my body up so much during the day at work, and have been trying to push it there too as well as work through a number of emotional sticking points, that just gotta not be surprised when my corrective practice moves slowly (be patient) and just remember that I don't have the luxury of focusing full-time on my athletics or self-dev as a PT! But grateful I have time enough to make progress slowly, at least by the metric of measured months.
Thanks again to LeslieC and the other Z crew!
I guess that means that my R ankle and L wrist are a lil peeved so it's easier to address L shoulder & hip issues first, and of those hip first as that's not the site of any pain. My thoracic spine musculature was a lil sore today/yesterday which is a good thing cuz that's not typical!
Over the wknd def felt more blood flow around scapula/lat interface, and now around R ankle talus. As they (Lewit) say, "He who treats the site of pain is lost!"
On a good note my adductors have been feelin strong ever since they got re-activated some weeks ago. L quad soreness mostly gone from the wknd and have been workin on vision training here and there. Wasn't going to scrimmage today since my R ankle still feels iffy (although better than it was last week or a few weeks ago I think), but I decided to do so anyway and just take Sat/Tues day off playing/practice.
It kind of sucks not to train harder, but I also know that it's very easy for me to push myself/body harder than they can recover from, esp since I'm soo sensitive to neural training, physical training / food / people... I guess instead of doing jump rope / running I can program in some light TGUs when my quad cleans up (a few days I expect), some gentle Kbell swings, and of course keeping up the MVC-type calf raises focusing on the eccentric.
Z-wise hip/knee circles and thoracic A/P glides are probably the keys, secondarily camshafts, at least for the next few weeks, a little I-phase here and there as well.
Tough though, I beat my body up so much during the day at work, and have been trying to push it there too as well as work through a number of emotional sticking points, that just gotta not be surprised when my corrective practice moves slowly (be patient) and just remember that I don't have the luxury of focusing full-time on my athletics or self-dev as a PT! But grateful I have time enough to make progress slowly, at least by the metric of measured months.
Thanks again to LeslieC and the other Z crew!
Tuesday, July 21, 2009
z+
back from DD Z R/I/S workshop @ STP. more notes later.
today's practice: (zzz in secret parking last night)
L lateral active ROM reassess protocol,
lateral/medial ankle tilts mild utility (prob have been pushing ankles too hard again w/ 24x7 VFF training, backing off today w Free 3.0v2s)
NS likes hip pendulum (still limited ROM cold, now actively moving it manually), thoracic A/P glides. ankle circles a bit much?
L quad a lil sore from S-phase practice on Sun, not used to catching left handed in deep athletic position with right eye closed + letterball catching! i only dropped letterball left handed w/ left eye only mid-low, prob cuz i never catch low balls/discs with L eye + L hand only, and squat firing pattern is kinda diff, body wasn't warm enough and didn't expect it. will be at practice today but no cleats, minimal running. mobility is still my prio this month, will get into heavier KB work in aug?
today's practice: (zzz in secret parking last night)
L lateral active ROM reassess protocol,
lateral/medial ankle tilts mild utility (prob have been pushing ankles too hard again w/ 24x7 VFF training, backing off today w Free 3.0v2s)
NS likes hip pendulum (still limited ROM cold, now actively moving it manually), thoracic A/P glides. ankle circles a bit much?
L quad a lil sore from S-phase practice on Sun, not used to catching left handed in deep athletic position with right eye closed + letterball catching! i only dropped letterball left handed w/ left eye only mid-low, prob cuz i never catch low balls/discs with L eye + L hand only, and squat firing pattern is kinda diff, body wasn't warm enough and didn't expect it. will be at practice today but no cleats, minimal running. mobility is still my prio this month, will get into heavier KB work in aug?
Saturday, July 18, 2009
z
Learning lots at Z-health 3-day workshop. Improved L shoulder lateral mobility yesterday by 20+ deg w/ lateral ankle tilts (did same for mom's R shoulder) and reduced R ankle tightness but still mildly tight and L shoulder mild tightness & pain (around scapula / lats). Will ask Z trainers today what they think!
Friday, July 10, 2009
running form
Warm up today
Practice: KB swing / TGUs & arm bars w/ 8kg
Peek gave me some running form tips. Change plane of motion of arms by externally rotating shoulder! Also to sprint fast work on forward lean... Hmm!
Was fun freestyle running for a bit today, gently... hadn't done that in weeks! ^_^
Practice: KB swing / TGUs & arm bars w/ 8kg
Peek gave me some running form tips. Change plane of motion of arms by externally rotating shoulder! Also to sprint fast work on forward lean... Hmm!
Was fun freestyle running for a bit today, gently... hadn't done that in weeks! ^_^
RICE?
Last night's game was pretty good,
started off 4-0 pfly, our zone D was working great & generating turns
pretty soon was closer to 4-5,
then 6-8, they took half.
down by two with 5 min to play!
hard cap, almost but not quite :)
I played okay for not having trained or practiced last week rly. Conditioning was okay, not great, but to be expected (didn't end up training on Wed, too tired/busy). Strength okay, not great, to be expected from focusing on health and mobility rather than strength and speed.
What I did realize half way through was that my R ankle was superrr tight. I did some calf contract-release cycles and SMR / massage to work on that, and intentionally tried to relax the joint and let the calf take up that slack, and that helped soo much second half of the game!
I've been training in Vibrams for almost a month now, pretty much every day, but it's been good to take a back-off few days with Nike Free 3.0v2s... Sure my feet are stronger, but if my joints are hella or even somewhat tight, it's not going to help my movement in the end!!
started off 4-0 pfly, our zone D was working great & generating turns
pretty soon was closer to 4-5,
then 6-8, they took half.
down by two with 5 min to play!
hard cap, almost but not quite :)
I played okay for not having trained or practiced last week rly. Conditioning was okay, not great, but to be expected (didn't end up training on Wed, too tired/busy). Strength okay, not great, to be expected from focusing on health and mobility rather than strength and speed.
What I did realize half way through was that my R ankle was superrr tight. I did some calf contract-release cycles and SMR / massage to work on that, and intentionally tried to relax the joint and let the calf take up that slack, and that helped soo much second half of the game!
I've been training in Vibrams for almost a month now, pretty much every day, but it's been good to take a back-off few days with Nike Free 3.0v2s... Sure my feet are stronger, but if my joints are hella or even somewhat tight, it's not going to help my movement in the end!!
Wednesday, July 8, 2009
back from back off
Back-off week whilst traveling.
Jul 4: "feeling better after joint mobility and 3:1 bodyweight SLDL : SLsquat practice before dinner. ready to start mo' training after a backoff wk"
Jul 6: "ankles feeling strongish this morn; been wearing Vibram 5-fingers 3.5wk full-time now :D, abt to board JFK to SFO, kept v5s on thru security" / "next goals:address minor L/R joint mobility asymmetries in R ankle plantarflexion <-> L shoulder camshafts :cross-body, L/R pressin'strength"
Jul 6: 1h light workout (~625 kCal), VFF jogging, Z / mobility warmup, 8kg gobsq, 8kg SLDL (still need more stability), alternate VFF jog/run w/ 8kg Kb Sw for 3.5 sets of 8 single handed, abductors a lil weak when sprinting, 6+4+2 each side BUC 8kg (finally going to start training upper body!), jump rope for 5 min (broke it doh), elliptical for 15 min.
Jul 7: rest
Jul 8: pfly practice. a little sore-weak in glutes / abductors, work on dump set (if 2nd dump on force line, set up further away like 10-15yd) and wing in zone d (when disc goes to line, goal is to stop the throw straight up line).
Jul 9: either pickup or maybe a few kb swings
Jul 4: "feeling better after joint mobility and 3:1 bodyweight SLDL : SLsquat practice before dinner. ready to start mo' training after a backoff wk"
Jul 6: "ankles feeling strongish this morn; been wearing Vibram 5-fingers 3.5wk full-time now :D, abt to board JFK to SFO, kept v5s on thru security" / "next goals:address minor L/R joint mobility asymmetries in R ankle plantarflexion <-> L shoulder camshafts :cross-body, L/R pressin'strength"
Jul 6: 1h light workout (~625 kCal), VFF jogging, Z / mobility warmup, 8kg gobsq, 8kg SLDL (still need more stability), alternate VFF jog/run w/ 8kg Kb Sw for 3.5 sets of 8 single handed, abductors a lil weak when sprinting, 6+4+2 each side BUC 8kg (finally going to start training upper body!), jump rope for 5 min (broke it doh), elliptical for 15 min.
Jul 7: rest
Jul 8: pfly practice. a little sore-weak in glutes / abductors, work on dump set (if 2nd dump on force line, set up further away like 10-15yd) and wing in zone d (when disc goes to line, goal is to stop the throw straight up line).
Jul 9: either pickup or maybe a few kb swings
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