Z warmup--i think i overdid VFF outside in Oakland yesterday, R lateral ankle below talus feels a lil funny. But am getting stronger there? Need to let stuff heal heel tho, take jump rope / squat break.
Yesterday ankle circles felt really good, have been doing supine R-phase ankle circles. Also pretty good strength there (on tippy toes).
Today hip circles feel pretty good! Thoracic wave okay, camshafts back to feeling good again.
5 min alternating 1/2 12kg get-ups. Some hamm tightness, so hip flexor stretch (kneel lunge type)
8+8 suitcase 12kg DL
think about how to integrate strength into school year, maybe do strength pre- practice and more cardio on off days?
5+3 10s birddogs -- i should prob think about how to load this? dunno. will have to get stu mcgill's back performance book.
glute / hamm slash ASLR / abductor / ITB / eccentric calf stretchin
Monday, August 31, 2009
Saturday, August 29, 2009
aero break
Took a few days off, started to feel on the cusp on sickness, so chill day at work, take off days from strength training.
Feeling better now after Emergen-C.
Have been practicing my single-leg squats even more like practice than strength training. I think I was doing way too much tension before, even more recently too much tension, not just trying to have perfect reps with lesser range of motion, more stability, no valgus knee. So my left SL squat is slowly improving, focusing on the movement. Practicing the movement as a movement I think is helping.
Throwing practice today, oh my R lat was feeling weird yesterday, was losing a lot of force transmission on the R side, like 50%, today feels better more like only 25% energy lost.
Remember to engage core at least 25%? before forehand huck. Def helps, don't always remember to engage > 5%.
Anyway, not sure what that's about... maybe I just slept weird the other day. Anyway, my joggin up stairs with great form is feeling awesome and is a lot of fun... but yea haven't been conditioning for last few weeks just focus on mobility and strength practice so both of those are getting better.
Feeling better now after Emergen-C.
Have been practicing my single-leg squats even more like practice than strength training. I think I was doing way too much tension before, even more recently too much tension, not just trying to have perfect reps with lesser range of motion, more stability, no valgus knee. So my left SL squat is slowly improving, focusing on the movement. Practicing the movement as a movement I think is helping.
Throwing practice today, oh my R lat was feeling weird yesterday, was losing a lot of force transmission on the R side, like 50%, today feels better more like only 25% energy lost.
Remember to engage core at least 25%? before forehand huck. Def helps, don't always remember to engage > 5%.
Anyway, not sure what that's about... maybe I just slept weird the other day. Anyway, my joggin up stairs with great form is feeling awesome and is a lot of fun... but yea haven't been conditioning for last few weeks just focus on mobility and strength practice so both of those are getting better.
Wednesday, August 26, 2009
Z train Z train
first Z-health client! AH
cat-3 gait?
arthrokinetic jam demo, seemed to work! glute med was a little sore after? hm
client AH:
demonstrated lat ankle tilt. was feeling more in lower calf, refocus lower. didn't affect gait? hard to say w/ cat-3.
identify mostly anterior / L / rehab pos internal rotation bad stuff chunkiness.
jump rope work (not bad form)
DB lunges / barbell lunges -- looked good
squat form not great, switch to box bodyweight squat.
knee pushups
stretch
self:
todo focus on single leg squat motion not strength?!
warm up rope work
hill walk
bodyweight / plate deep squats
spidey, feels good
chicken dinner!
cat-3 gait?
arthrokinetic jam demo, seemed to work! glute med was a little sore after? hm
client AH:
demonstrated lat ankle tilt. was feeling more in lower calf, refocus lower. didn't affect gait? hard to say w/ cat-3.
identify mostly anterior / L / rehab pos internal rotation bad stuff chunkiness.
jump rope work (not bad form)
DB lunges / barbell lunges -- looked good
squat form not great, switch to box bodyweight squat.
knee pushups
stretch
self:
todo focus on single leg squat motion not strength?!
warm up rope work
hill walk
bodyweight / plate deep squats
spidey, feels good
chicken dinner!
Tuesday, August 25, 2009
active recovery
15min+15min easy/moderate non-stationary biking to California Ave :)
Z
focus on lat ankle tilt / hip pend R & I phase / thoracic glides
lunge compass
bodyweight squat practice
throwing practice (R posterior midback slightly tight, from yesterday's chins/pushups?)
long hucks good accuracy
idea articles, interview leslieC / MikeT / DrC? ankle injuries (R wrap) 3/8 today's box play...! ^_^
Z
focus on lat ankle tilt / hip pend R & I phase / thoracic glides
lunge compass
bodyweight squat practice
throwing practice (R posterior midback slightly tight, from yesterday's chins/pushups?)
long hucks good accuracy
idea articles, interview leslieC / MikeT / DrC? ankle injuries (R wrap) 3/8 today's box play...! ^_^
Monday, August 24, 2009
light day
only 25 min to workout b4 dinner (plus taking it easy to recover from heel re-bruise and hip tightness + weird food stuff last week). felt soo much better after 4 days of Fast-5 / Warrior Diet-type intermittent fasting
quick Z warmup focus on outside toe pull / lat ankle tilt / hip circles w rehab pos / thoracic A/P glide / camshafts
6-8 min interval rope work
practice bodyweight chinup -- just added CC img to wikipedia heh: http://en.wikipedia.org/wiki/Chin-up
practice pushups (8)
8+8 single leg box squats (1.5 ft), left def weaker, need to get mah strength-endurance up here
anterior core Swiss ball roll out practice (8)
5+3+1 curl-ups
5+3+1 bird-dogs
glute stretch
eccentric calf stretch **do more of dis in next few weeks, feels tight**
borrowed Rippletoe's Starting Strength
quick Z warmup focus on outside toe pull / lat ankle tilt / hip circles w rehab pos / thoracic A/P glide / camshafts
6-8 min interval rope work
practice bodyweight chinup -- just added CC img to wikipedia heh: http://en.wikipedia.org/wiki/Chin-up
practice pushups (8)
8+8 single leg box squats (1.5 ft), left def weaker, need to get mah strength-endurance up here
anterior core Swiss ball roll out practice (8)
5+3+1 curl-ups
5+3+1 bird-dogs
glute stretch
eccentric calf stretch **do more of dis in next few weeks, feels tight**
borrowed Rippletoe's Starting Strength
Sunday, August 23, 2009
rest (of the summer)
Today, rest. ^_^
A month to go before school starts!
I like to look back once in a while and see how things have been goin'. This summer I've focused mostly on mobility, and my ankle mobility has gotten soo much better, which has translated into better linear / circular / cutting movement on the field, and I finally woke up my abductors. My squat pattern has gotten a lot more consistent and on a good day I can get close to passing the FMS front squat screen (overhead squat).
My hip mobility has continued to improve, my calf max contraction has been upped, and my new weakest links have moved from my lumbar to the sides of my mid-back and hips. My single leg squat is starting to look better than it has since last summer, and I guess the big picture is that I've de-emphasized heavy "slow" strength for mobility and stability first (esp ankle / hip / shoulder).
That said, I guess my my goals for the next few weeks are to improve strength-endurance of areas adjacent/opposite to my current weakest links, so perhaps focus on adductors / lats / anterior core?
Still have to read McGill's Ultimate Back Fitness, have been working mostly from LB Disorders, but I think my posterior chain strength and mobility are getting good enough so that I'm pushing myself to new limits, but my hip/oblique strength-endurance isn't quite there methinks.
Soo (1) single leg squats / deadlifts higher rep for strength-endurance / ligaments (2) clean&press 8kg (3) ball roll-outs
Also think about who my S&C&movement coaches are! ^_^
A month to go before school starts!
I like to look back once in a while and see how things have been goin'. This summer I've focused mostly on mobility, and my ankle mobility has gotten soo much better, which has translated into better linear / circular / cutting movement on the field, and I finally woke up my abductors. My squat pattern has gotten a lot more consistent and on a good day I can get close to passing the FMS front squat screen (overhead squat).
My hip mobility has continued to improve, my calf max contraction has been upped, and my new weakest links have moved from my lumbar to the sides of my mid-back and hips. My single leg squat is starting to look better than it has since last summer, and I guess the big picture is that I've de-emphasized heavy "slow" strength for mobility and stability first (esp ankle / hip / shoulder).
That said, I guess my my goals for the next few weeks are to improve strength-endurance of areas adjacent/opposite to my current weakest links, so perhaps focus on adductors / lats / anterior core?
Still have to read McGill's Ultimate Back Fitness, have been working mostly from LB Disorders, but I think my posterior chain strength and mobility are getting good enough so that I'm pushing myself to new limits, but my hip/oblique strength-endurance isn't quite there methinks.
Soo (1) single leg squats / deadlifts higher rep for strength-endurance / ligaments (2) clean&press 8kg (3) ball roll-outs
Also think about who my S&C&movement coaches are! ^_^
Saturday, August 22, 2009
adduct
isometric adductor work (L a little weaker)
noticed minor trigger points in R adductor / L around vastus medialis? hm
R hip soreness mostly gone but still noticeable from Thurs
Z warmup
4+4 12kg clean& MPress, pretty good but 4th L side a lil shaky
4x{8+8} box SL squat, form is getting better (this time just touch butt to chair)
noticed minor trigger points in R adductor / L around vastus medialis? hm
R hip soreness mostly gone but still noticeable from Thurs
Z warmup
4+4 12kg clean& MPress, pretty good but 4th L side a lil shaky
4x{8+8} box SL squat, form is getting better (this time just touch butt to chair)
Friday, August 21, 2009
squat squat lift
Tues:
mostly rest, a few demo 12kg MPs / TGUs
Muscle activation test practice--make sure athlete doesn't ext rotate to cheat w/ quads
Wed:
Z R-
DL coaching / being coached (could have bar slightly closer to body esp. at top)
Trainee back squat strong but rly asymmetrical, confirmed through Cook's FMS (ohs squat, in line lunge, rotary stb glute)
3 reps 90 lb (not inc. 45 lb bar weight..) DL practice
2 sets 5+5 SL box squats, L side weaker but getting more stable-ish both sides
6-7 min rope work, curl-ups+bird dogs, 30 min throwing practice
Thu:
Last summer league game!
Z-, warmup (have been wearing VFF for last 3 dy)
Feeling okay, decent conditioning, good strength
Top strengths: consistent throw/catch, strong D esp. vs deep as top speed is super hot (thx deadlift)
Okay but could use work; typ get beat when O cut out / cut in, need to maintain more buffer? and do a few sidestep? or
practice&use hip turn / plyo-step / linear accel fwd lean for first 10yd,
aggressiveness on O
Need work:
Handler motion/cuts (I "know" how to and have done sometimes in past, but habits not great here): dish / upline / dump
Cutter indirection / t-step towards D
Let heel bruise heal again (stepped hard on last pt d'oh)
Not eating b4 game ~_~
Fri:
feelin decent in the morning
calf MVC isometric work (L side has more sticking pts but getting lots better at upper range of contraction)
glute palpate--looks like mild L/R glute max asymmetry (L weak) + adductor/max (weaker) vs medius (tightness) on L side...
Address using isometric, but SL squat or SL deadlift? Hmm.
when heel heals get back to t-step, eccentric / faster speed movement practice
mostly rest, a few demo 12kg MPs / TGUs
Muscle activation test practice--make sure athlete doesn't ext rotate to cheat w/ quads
Wed:
Z R-
DL coaching / being coached (could have bar slightly closer to body esp. at top)
Trainee back squat strong but rly asymmetrical, confirmed through Cook's FMS (ohs squat, in line lunge, rotary stb glute)
3 reps 90 lb (not inc. 45 lb bar weight..) DL practice
2 sets 5+5 SL box squats, L side weaker but getting more stable-ish both sides
6-7 min rope work, curl-ups+bird dogs, 30 min throwing practice
Thu:
Last summer league game!
Z-, warmup (have been wearing VFF for last 3 dy)
Feeling okay, decent conditioning, good strength
Top strengths: consistent throw/catch, strong D esp. vs deep as top speed is super hot (thx deadlift)
Okay but could use work; typ get beat when O cut out / cut in, need to maintain more buffer? and do a few sidestep? or
practice&use hip turn / plyo-step / linear accel fwd lean for first 10yd,
aggressiveness on O
Need work:
Handler motion/cuts (I "know" how to and have done sometimes in past, but habits not great here): dish / upline / dump
Cutter indirection / t-step towards D
Let heel bruise heal again (stepped hard on last pt d'oh)
Not eating b4 game ~_~
Fri:
feelin decent in the morning
calf MVC isometric work (L side has more sticking pts but getting lots better at upper range of contraction)
glute palpate--looks like mild L/R glute max asymmetry (L weak) + adductor/max (weaker) vs medius (tightness) on L side...
Address using isometric, but SL squat or SL deadlift? Hmm.
when heel heals get back to t-step, eccentric / faster speed movement practice
Monday, August 17, 2009
lift lift
Z R-phase
-hanging knee motion comes from hip
-muscle test demo, hold both legs (above ankle)
-cervical A/P glide etc motion comes from bottom of c-spine
Sat/Sun
-1/2 SL box squat practice (3+3 Sat, 5+5 Sun)
Mon:
Z drills
Lunge bone rhythm warmup
5 min jump rope (a lil slow)
90lb 5+3+1 bbell deadlift (4/10 RPE, good leg activation)
45 plate gob squat practice
OHS light bar practice form seems good
5+5 SL box squat practice, form feeling better
8 min rope work (not as strong as end of last week, but ok)
5+3+1 curl-ups (stronger than last few weeks)
5,3,1 bird-dogs (supermild asymmetry? feels pretty good tho)
knee up t-spine stretch really fluid!
glute stretch
ASLR practice + hamm stretch
in a good way mid back minor soreness some hrs later
-hanging knee motion comes from hip
-muscle test demo, hold both legs (above ankle)
-cervical A/P glide etc motion comes from bottom of c-spine
Sat/Sun
-1/2 SL box squat practice (3+3 Sat, 5+5 Sun)
Mon:
Z drills
Lunge bone rhythm warmup
5 min jump rope (a lil slow)
90lb 5+3+1 bbell deadlift (4/10 RPE, good leg activation)
45 plate gob squat practice
OHS light bar practice form seems good
5+5 SL box squat practice, form feeling better
8 min rope work (not as strong as end of last week, but ok)
5+3+1 curl-ups (stronger than last few weeks)
5,3,1 bird-dogs (supermild asymmetry? feels pretty good tho)
knee up t-spine stretch really fluid!
glute stretch
ASLR practice + hamm stretch
in a good way mid back minor soreness some hrs later
Wednesday, August 12, 2009
suitcase
Z warmup (heel getting there)
L arm ROM seems to be getting better? The other day was slightly more ROM than right side!
Eccentric calf raises
10 min jump rope, getting more comfy with the rope, doesn't seem as heavy & no noticeable strain in anterior shoulder
Spidey crawls
Backward lunges / compass lunge focus on pull & bone rhythm
OHS practice with bamboo / bars -- feels really good today!!
Practice a few 60 lb, 40 lb unilateral suitcase deadlifts
1/3 SL squat practice, feeling more stable-- knee not drifting too much but L side slightly less endurance
naked/isometric chop&lift practice (kneeling on L knee)
Birddogs 5+5
Curl-ups 5,3,1
Stretch glutes, ASLR / hamm + good morning stretch
Afterwards mild sore in R mid back & R posterior near glute med inferior to iliac crest
L arm ROM seems to be getting better? The other day was slightly more ROM than right side!
Eccentric calf raises
10 min jump rope, getting more comfy with the rope, doesn't seem as heavy & no noticeable strain in anterior shoulder
Spidey crawls
Backward lunges / compass lunge focus on pull & bone rhythm
OHS practice with bamboo / bars -- feels really good today!!
Practice a few 60 lb, 40 lb unilateral suitcase deadlifts
1/3 SL squat practice, feeling more stable-- knee not drifting too much but L side slightly less endurance
naked/isometric chop&lift practice (kneeling on L knee)
Birddogs 5+5
Curl-ups 5,3,1
Stretch glutes, ASLR / hamm + good morning stretch
Afterwards mild sore in R mid back & R posterior near glute med inferior to iliac crest
Monday, August 10, 2009
DL
Z warmup (R heel boo)
backwards lunge dynamics
5 min jump rope, anterior shoulder feels good
50 lb barbell DL {5, 3, 1} set (a few min rest):
NS likes
def using legs: calves/quads/ham/adductor a lot more than in previous months DL!
3+3 front weight 1/2 SL squat, still need to work on eccentric stability (knee not stable)
check out rower
stretch glutes, TFL
ASLR practice into hamm stretch
curl-up 5+3 rep 5-7sec
urg my body likes the eating but my mind is like arr i'm slowin down
backwards lunge dynamics
5 min jump rope, anterior shoulder feels good
50 lb barbell DL {5, 3, 1} set (a few min rest):
NS likes
def using legs: calves/quads/ham/adductor a lot more than in previous months DL!
3+3 front weight 1/2 SL squat, still need to work on eccentric stability (knee not stable)
check out rower
stretch glutes, TFL
ASLR practice into hamm stretch
curl-up 5+3 rep 5-7sec
urg my body likes the eating but my mind is like arr i'm slowin down
Sunday, August 9, 2009
cleans
Z practice
heel still healing
1/2 12kg Kbell TGU practice. L shoulder stability needs work.
12kg Kb clean practice, NS seems to like that
lunge bone rhythm practice
potato chip hand rot twists
heel still healing
1/2 12kg Kbell TGU practice. L shoulder stability needs work.
12kg Kb clean practice, NS seems to like that
lunge bone rhythm practice
potato chip hand rot twists
Saturday, August 8, 2009
suitcase
chill a bit. R heel is heeling har, will take a few more days to clear?
R midback still a lil booboo from monday (5 days ago).
practice calf MVC, a lil Z hip. wearing contacts more regularly now, visual saccade drills.
3 sets of 5+5 12kg suitcase (one-side) deadlifts thru-out day, eyes down at first, eyes up at top, focus on good form, lock out w/ glutes and knees at top, come down at similar speed but controlled.
dinner eat: wild rice / miso jasmine / local red chard / heirloom hand-picked org tomato / porcini / onion.
R midback still a lil booboo from monday (5 days ago).
practice calf MVC, a lil Z hip. wearing contacts more regularly now, visual saccade drills.
3 sets of 5+5 12kg suitcase (one-side) deadlifts thru-out day, eyes down at first, eyes up at top, focus on good form, lock out w/ glutes and knees at top, come down at similar speed but controlled.
dinner eat: wild rice / miso jasmine / local red chard / heirloom hand-picked org tomato / porcini / onion.
Thursday, August 6, 2009
break no break
wuz gonna take a break but a friend invited me to play and so did casual. conditioning not hot, probably recovering from yesterday's DL repatterning!
Z practice, hip mobility. S-phase T-stop practice. Turn practice with turn step look, focus upper arm bone rhythm on rotation w/ hip drive to start.
Was moving reaaally well, had a nice break fh, have been more gut-driven on O as handler? but my friend says i'm rly analytical and in my own world, hah yea. tru dat.
missed this catch whilst jumping and then rotated 180 on the way down to try to recover but landed weird on R heel d'oh! will ice that and ibu, do some ankle mobility too asap.
Z practice, hip mobility. S-phase T-stop practice. Turn practice with turn step look, focus upper arm bone rhythm on rotation w/ hip drive to start.
Was moving reaaally well, had a nice break fh, have been more gut-driven on O as handler? but my friend says i'm rly analytical and in my own world, hah yea. tru dat.
missed this catch whilst jumping and then rotated 180 on the way down to try to recover but landed weird on R heel d'oh! will ice that and ibu, do some ankle mobility too asap.
Wednesday, August 5, 2009
backside review
Reviewing Cook & Jones's Backside DVD.
Toe touch a lil better than was a few months ago. ASLR slightly remedial? Haven't been practicing. But at least is now symmetrical I think.
Toe touch is symmetric, but with R foot up feel a little more stretch on the L posterior near glute. Notable that in SL bridge, when stick out R leg am still strong but mild+ asymmetry in stability!
Cook hip lift is noticably harder w R knee held up! L glute firing pattern still screwy... Chop & Lift with L knee kneeling helped a bit, huh. (No band here tho ATM.)
Bamboo (backside) DL patterning.
Kbell SLDL practice. (cross-body)
Toe touch a lil better than was a few months ago. ASLR slightly remedial? Haven't been practicing. But at least is now symmetrical I think.
Toe touch is symmetric, but with R foot up feel a little more stretch on the L posterior near glute. Notable that in SL bridge, when stick out R leg am still strong but mild+ asymmetry in stability!
Cook hip lift is noticably harder w R knee held up! L glute firing pattern still screwy... Chop & Lift with L knee kneeling helped a bit, huh. (No band here tho ATM.)
Bamboo (backside) DL patterning.
Kbell SLDL practice. (cross-body)
pfly bye
sat:
ulty on oval, minor mid back soreness next day (from rolling? skidding?)
sun:
rest
mon:
Z warm, SL box squat practice, tac push-up practice, 45deg chin-up w/ -5 lb practice.
OHS empty bar no go (stability not quite there in mid back, maybe still sore from sat)
tue:
only slept 10-12h in last 5 days... tummy funny after diaphragmatic / croc breath demo. last practice?! bye..
reading gcook on SL & 2L DL again... http://www.functionalmovement.com/SITE/publications/downloads/deadlifting.pdf
ulty on oval, minor mid back soreness next day (from rolling? skidding?)
sun:
rest
mon:
Z warm, SL box squat practice, tac push-up practice, 45deg chin-up w/ -5 lb practice.
OHS empty bar no go (stability not quite there in mid back, maybe still sore from sat)
tue:
only slept 10-12h in last 5 days... tummy funny after diaphragmatic / croc breath demo. last practice?! bye..
reading gcook on SL & 2L DL again... http://www.functionalmovement.com/SITE/publications/downloads/deadlifting.pdf
Saturday, August 1, 2009
chillin
Relax today. Just do Z training plan, GTG hip circles.
L wrist seems a-ok, R mid-back soreness mostly gone, went barefoot/VFF today again woo! Also feeling good from gettin some aerobic & a lil anaerobic play last night even if my head/heart wuz somewhere else.
Practiced a few 12kg dead cleans, BUCs. L hand 12kg BUC not dialed in today, though 12kg SLDL practice was pretty good!
I'm always tempted to do swing work but I know I have plenty of concentric strength and still am working on L/R mobility/stability symmetries around shoulder/midback/hip. Plus it's really the eccentric force absorption that kicks my butt.
I guess I'll obvi continue the Z plan, GTG R-phase hip circles, play tomorrow, go back down to 8kg continuous get-ups to dial in that form again (esp the punch+crunch & shoulder stability on transitions!), and gently re-introduce PVC rope work.
I wonder what my Pistols look like now that I've done some more targeted mobility / joint work? I guess that's not a prio but I somehow want to incorporate eccentric loading (and maybe increase my MVC calf limit or somethin?). Maybe increasing difficulty from just eccentric calf raises which I work on here and there to more S-phase type work? Def need to master naked eccentrics before weighted!
L wrist seems a-ok, R mid-back soreness mostly gone, went barefoot/VFF today again woo! Also feeling good from gettin some aerobic & a lil anaerobic play last night even if my head/heart wuz somewhere else.
Practiced a few 12kg dead cleans, BUCs. L hand 12kg BUC not dialed in today, though 12kg SLDL practice was pretty good!
I'm always tempted to do swing work but I know I have plenty of concentric strength and still am working on L/R mobility/stability symmetries around shoulder/midback/hip. Plus it's really the eccentric force absorption that kicks my butt.
I guess I'll obvi continue the Z plan, GTG R-phase hip circles, play tomorrow, go back down to 8kg continuous get-ups to dial in that form again (esp the punch+crunch & shoulder stability on transitions!), and gently re-introduce PVC rope work.
I wonder what my Pistols look like now that I've done some more targeted mobility / joint work? I guess that's not a prio but I somehow want to incorporate eccentric loading (and maybe increase my MVC calf limit or somethin?). Maybe increasing difficulty from just eccentric calf raises which I work on here and there to more S-phase type work? Def need to master naked eccentrics before weighted!
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