OHS

let's see, haven't blogged for a month now. had regionals on Oct3, played well, actually better/best in last game? really ran hard away and then came in... learning to work as a cutter!

had chico tourney sat oct23, short only one day (rained out rest). gloves helped but bobbled one.

have been doing practice since then, halloween tourney!

pretty good mood of late.

have been doing slightly more aerobics recently, lots of 2 sets of 8-10 SLS w/ TRX at gym. sometimes w/ 45 lb plate.

did my first 50kg TGU (on shoulder not hand), thx molly =)

did 2+1 empty bar (45lb) OHS with decent form (although legs a bit wide). been doing lots of foot (bottom&top now) SMR w/ lacrosse ball, get tight on inside of calf too (esp. R side) hmm, do i need firmer cleats? will think about that one.

focusing on arm tri/bi in TRX pull, injured shoulder last last thu but last thu something popped it back in place. getting better slowly?

Sep10

First practice last wk! Thu

Had some nice upline cuts, one w momentum to schmer but in demo game didn't quite connect. I/o to kstan.

Better at throwing hucks early to space.

Sat bed

Shoulderstandsquats
Overhead squats 20lb
Nerve glides (standing)

Mon 100 lb DL 5+3+1 5min rest

Rfess 20lb x5, 40lb x5, 60lb x5
Spa

play play

summer league is over, and according to my mood log i was in a stddev better mood on thursdays.

interesting how i had rly good ankle strength early in the summer when first playing for butter, not sure why, didn't feel as sharp in the endzone later in the summer.

also interesting how saturday of labor day eh, esp not great after deep dish hlm lunch, but sunday felt like my best tournament day in months, not sure if it was better than stanford open day 1, but maybe even comparable to last yr stanford open.

did heavy workout on thurs that wk (a few deadlifts 135lb), also ate well in weho? (vegan)

sectionals not too great, but not bad, felt better on sunday v saturday. def take 3 days off iz no good. sunday tho in general better than most tourney days over summer re: running more.

this week yesterdy gym TGU 20.4kg only 1+1 plus two halves, didn't feel great, same with push press 25 lb. low box skating-type SLS more reps on left-side, 3 sets L 2 sets R. some jump rope, then 15 min bike.

today throwing 15 min (need to be comfy in hip flexion), then jog around munger to claw to library around back to munger.

barefoot workshop on sat, DL tmrw morning / active recovery fri. two wks before regionals, planning it out.

playing

have been playing a fair bit, was playing w/ both butter & prisonfly for a while, went to potlatch then hats & hops then chico..

am i getting better ulty wise? still working on leading people, and def the level of play is higher. feel like didn't get beat too much at chico deep, a few times tho, still need to work on that. lots of backing people, towards end of chico felt like i was able to exert good defensive pressure. cut upline some, it was effective sometimes.

still didn't step out! that much til end of chico where i was fouled i think, then told myself to step out, so i did before the throw.. gotta work on that.

still working on popping, perhaps i should stay facing disc?

able to do the schmer-type mini-downtown cut, but mainly if they backing go towards then clock-turn to cut 30-diag to open space, do that quite a bit, but also sometimes can cut deep if it's on the sideline and i know the thrower. still working on other deep cuts but i think those fundamental deep-continue and cut-in being backed are usable/good. in flow still a bit confused.. but not rly clogging?

aug 2010

long time no blog!

the other wk was performbetter functional training summit long beach 2010.. so much to blog about there, steve cotter IKFF, learning from mcgill about fat tongue and going quickly from relax tension relax, t-spine rotation first over flex/extension (brettzel like), catching playing cards...!

the summer league season is almost over, and just threw/practiced for about 90 minutes on wilbur, w/ peek/jean/a few other peeps.

my fh I/O is a lot smoother, fury style, and i tried practicing a half-step out to prep for a full step lunge & throw, perhaps that will help? didn't always make eye contact (as per last fury suggestion) but practiced that a bit too.

lefty bh got 20% better just following my own tips, leading with the front of the disc, keeping in same plane, wrist extension not rly side to side.

at the end realized i should be practicing my thoracic extension before i lunge, so half-step out, thoracic extension / iron man-big chest / throw => less strain on shoulder-wrist and more momentum from bodyweight. nice.

a few sprints to catch discs at end felt really good, was a VFF practice, but felt somewhat strong, and pretty balanced. need new Nike Free 3.0s! PS cuz they are imbalanced from this past year's asymmetry. not after-deadlift PTTP strong like two years ago, but strong and stable, haven't been pushing strength, balance more (glute medius and thoracic extension esp), more pelvic awareness.

oh yea and got TRX a short while ago! good stuff =)

PT++

more PT, has been good.

glute medius still weak, but getting better. ASLR also improving? as well as knee extension supine.

didn't feel injured after 2 days of potlatch (lots of breaks + rest after most games tho)!

patella femoral syndrome, got better over a few weeks tho. didn't really bother me until after potlatch and then only barely.

R elbow still concerning... same feeling as from Stanford Open wknd (March 6 or so, 4 months hmm).

well maybe do so SMR on R bicep?

a few sprints today
yesterday some rehab/bicycling/2+2 45lb TGU in gym
throwing practice, some 1h swings, snatches, cleans
20kg farmer's walk
will concentrate on R elbow SMR, some prehab stuff
continue clam/sidelying/step-up, psoas SMR etc
HHH this weekend!

not much training this past month, work! startups!

Easy day

Finals wk
Sleep has been chaotic
Didn't sleep last night..
Walk to gym
Mobility
Foam roll, R quad tight
Back on long foam roll arm/shoulder mobility thx Julie adient

5 min light jump rope
Unloaded deep squat feels good, can dragon stance pretty easily
2set 1+1 20.4kg tgu, hip mobility better
5+5 25 lb alternate press

Alim terra eep!

Hip flexor stretch (was ilacus according2 Julie?) on boxes, w arms up
Then hip external rotation, fwd, 45s

Step ups pyramid 15+15, 12+12 don't rush eccentric, don't push off too hard rather use hip/pgm

A little tibial nerve glide, not too tight as b4
20 shoulderstandsquats
35 min light freestyle w new peeps but crappy disc
Hut nice clock chest roll into 15 ft mac

Pickup summer league Berkeley thursv..,! Didn't go to sphasethis weekend

still in PT

still in PT
getting better
ortho said i was making good progress painwise (was it 50% pain reduction in 4-6 or 6-8 weeks? maybe 6-8 or 8-10 i forget).

nerve glides were the big thing in week 1, and then the tibial nerve glide coach cordova gave me. still do some, have been getting much better there. tested ASLR informally last night and seemed to make good improvement.

oh man is gray's new book out yet? hmm...

anyway, slowly walking better week after week, month after month.. taking it easy. but, ultimate soon?

pt walk bettr

thu PT

5 min on bike warmup
same stuff plus a lil lat stuff w/ band (ho pull in ho plane w/ light split squat)

fri

volunteer for the other stanford invite, felt decent so
interval light-medium bike for 20 min maxHR 150 so not too hard..
2+1 left TGU, 20.4kg R MP.
not feeling superstrong w/ R MP or alternating push-press but not superweak
mostly L hip mob

sat

volunteer for more hurdles, pole vault setup
shoulderstand squats

sun

didn't feel so good. more sharp zang near L SI joint in certain movements

mon

more PT, didn't feel great going in, but was good goin' out.
at practice throws were good, did some of the dynamics, no real cutting, felt better than most all of last 3wks i think.
bh hucks consistent at end.
the energy out there felt better today... first day of qtr!
questionable how much i'll play at DUI, maybe none, maybe 1 game, dunno. 2 wks later is sectionals.
pelvis / glute med proprioception better i think, gait perhaps least bad since 3 wks?

pt

rest;

tue: pt

assessment, gait
muscle energy technique (but biofeedback suggests opp flex/extension?)
slow mob circa L4/L5
rly tight hip flexors (have been in hip flexion a lot)
clamshell focus on glute med rather than TFL pref. recruitment

nerve glide (no dorsiflexion), mcgill suggests 5s per rep plus no 2h since rising/no pain
icing

after PT later
2+1 get-ups 20.4kg on left side (R side ungood feel)
25lb alternate push press neutral biofeedbk
shoulderstand sqt biofeedbk+
arm cycle 5 min
assisted pull
wall push up--R elbow still minor tweaky in diff angles (hmm, has been 3.5wk, not good. some sort of ligament/muscle tear/strain?)

wed:
15 flights heavyhands upstairs
tired again pre & post lunch hm (naan make me tired?)
mood was rly good last week, now slightly flagging.. bleh
last night tho for a few steps at night gait felt normal! for 3-4s.

play play

wed:

scrimmaging, on and off for 2.5h, still meh but can at least move

thu:

throwing practice w/ grush and kidz. fh lift is getting better! fan grip bh for grush improves his lift, fan grip lh improves fh lift.

reverse push pass going well, also grush's funny fireball and discus thing..

sat:

mixer!

100+ girls, 4 dogs, 6 teams of 15+, much fun.

fury drill, no upline, away, deep or in.

zg drill, footwork in gauntlet as D.

sj drill, throw for 6 throws, fh / bh alternate to short huck. advice was to throw earlier as thrower.

3v3 w/ subs make it take it, +1 for score, -1 for turn, +3 to win or -2 to lose.

scrimmaging! took 3 tab ibu earlier so felt decent, played w/ mags! and cree a bit. difficult to defend that fury girl :p

not used to vert stack handlin' but had a bh lift for score and patient dish on endzone for score. a lil sore but iced and a lil ibu..

diagnosis; 3v3

spine clinic today:

"Diagnosis: left facet irritation, (L) SIJ inflammation"

after that, DMV (long line)
CostCo contacts, think about laser/lasik. maybe as next bday present?! ^_^

afternoon visit goetz cleats
throwing for 5-10 min

gentle 3v3 in VFF w/ breaks, jogging but not much run (like 20-25 min on-off w/ a sub sometimes)

"visionary" (as ruggles put it) fh with slight I/O to cutter's break side.

glute medius

some glute medius thoughts.

FMS ASLR pain fail but L ROM 10-15 whereas R ASLR ROM more like 30-35.
< pain w/ pelvic anterior tilt (retrovert) in supine position..

have to remember, antevert [posterior tilt] whilst sitting, retrovert [anterior tilt] whilst standing/supine.
also Gokhale rib anchor, whether sit / stand / supine

SLR / neurodynamic slump test: adding ankle dorsiflexion and inversion adds neural tension (also note mild dural tension, circa soleus soft tissue..), cervical flexion adds a little neural tension, not as much as ankle DF/IN.

notable lack of neural sliding around L5/S1/PSIS.. [don't forget to stacksit?]

if some glute medius tendinopathy / sciatic neuritis on one side, then interesting that reverse valslide lunge and sciatic-etc nerve glide both help. also notable asymmetry in lunging R vs L.. glute medius can act as hip abductor [NOTE: note TFL dominance over glute medius in S-phase side flow!]

on http://www.mikereinold.com/2008/12/gluteus-medius-evaluation-strengthening.html

and

on http://www.mikereinold.com/2009/10/best-exercises-for-gluteus-maximus-and.html:

glute medius: note SL squat and side-lying hip abduction. advice based on

http://www.physiobob.com/forum/sports-physiotherapy-sports-medicine/7880-cycling-injury-partial-tears-glute-medius-biceps-femoris-glute-med-tendinopathy.html analogizing to achilles tendinopathy is to eccentric load glute medius (!).

glute medius often considered a hip abductor but also actually acts to stop pelvis from dropping during gait (also see http://www.sportsinjurybulletin.com/archive/gluteus-medius.htm), and presumably during a split squat type lunge... hmm so during R stance phase, the opp (P?)GM fires to maintain pelvis, which means that i'm overloading/overusing the L glute medius due to repetitive unilateral lunging...

also, probably loaded during gait / running / landing? which means that overused L GM is compensating for a weak R GM?

possible exercises:

- quadruped hip extension w/ external hip rotation
- stepdowns >> SLS according to ACE study
- X band walk [how to focus on eccentric?]

http://sportsmedicine.about.com/od/strengthtraining/a/bestbuttex.htm (< -- ACE study link)

biofeedbk recovery

recovering:

http://www.precisionnutrition.com/members/showpost.php?p=297754&postcount=30

[today: heavyhands+chain stairclimbing, 1/2+1/4 TGU, MP / clean practice, reverse valslide lunge / shoulderstand squat]

44 hr training over 15 dy [~2wk]
1wk rest (H1N1)
36 hr training over 17 dy [~2+wk]
1+wk rest (posterior hip inflammation)

time to read more sahrmann / watch neurodynamic techniques

tired

thu

sparse practice (me + howler, wiley + zbar injured)
warmup, throwing.

try yelena's suggestion for holding bh disc w/ wrist non-goosenecked, a lil further in front. seems to be easier to add spin / throw IO esp!

play around w/lunging a little more frontal plane rather than transverse and throwing bh low IO from transverse plane in front of lunging leg. hm.

scrimmage on wilbur w/ aero-astro peeps. got one dish, lots of upline cuts. tried to work on throwing early to in-cuts but they were sort of ugly. got some around passes, could still be better at staying close when they cut deep rather than fronting. ie catch up!

1h scrimmage or so, sprint 1x after.

fri:

tired, DOMS from deadlifting? bed-rest

sat:

stanford invite shift!

deadlift

monday practice

focus a bit on mental training, feel goodish
work on break throws

tue handler practice chalk talk
china for break dump. need to throw earlier on in-cut, practice this.

wed
mobility
20.4kg oly plate MP right-side 1+3+3+1+2. not as many as last week, L side also slightly weaker.
recovering from lots of pulls over wknd i guess, elbow R is slightly better, R shoulder a bit weird after a few 20.4 kg MP.

2 sets 1+1 20.4kg Oly get-up, 1+1 get-up later.

deadlift
1x5 135 lb (inc bar)
5 min rest
1x3 155 lb
5 min rest
1x1 185 lb

try side DL w/ 135, balance not quite working
tired after big din, skip out on hlm sk8?

invite qualifier

thu practice

clam / ho-zone

fri

some dbl kb complexes (12kg + 10lb)

sat

stanford qualifier!

went up 7-0 against Chico State, final score P'fly 9-3.

second game uphill vs Cal Poly Slo Motion. need to learn what to do if in 1-3-3 wall when wiley trapping (stop the ho-flow)

third game fairly easy win vs UCSD-B.

mental game! focus on emotions first rather than focused on outcomes/future. try that.

pulls rly good today, all land in-bounds, some roll out of L endzone (!), 1 roll out of back endzone (heh roller). R midback a bit trembly now. lower back fine, tho still that thing where if sit for a while tis not happy (but not in pain just reduced ROM).

complexes helped? 85% over flu? slightly coughy.

complexes

mon:

practice, jog a bit, handle/throw a bit. throws feel pretty good.

tue:

handler practice, jog a bit. need to work on not rounding corners..

practiced how2throw like a pro style throwing, less wrist, more shoulder. seems to work huh!

wed:

a few 20.4kg plate get-ups, some 20.4kg plate MPs,

beginner complex (thx coach dos)
12kg: 8swing (2h), 8 goblet squat, 8 push-press (8 on each side)

advanced complex
dbl 12kg: 6 high-pull, 6 clean&push-press, 6 snatch, 6 front-squat

front-squat was only like quarter depth... tired! refilmed later with better movement.

also a few minutes of jump rope practice.

feeling okay. sun/monday did not sleep, also tue/wed did not sleep. hm.

recovering

sun:

upa coaching clinic!

blog post on running well, &

on strength training progressions.

warmup, 20.4kg MP 3 reps + 1 + 1 + 1 reps.

3 sets of 1+1 20.4kg MP get-ups

10min warmup/light cardio on stationary bike

12-15min light/resty jump rope with gym's rope (light not too fast), a few intervals, a few fast turns / double jumps / etc.
stretching.

posterior hip pain here and there, esp. when sitting for a while. boo. interesting tho it might be less LBP and more posterior hip dysfunction? will investigate! need to get s sahrman soon i suppose.

h1n2

phew, didn't feel so great this morning but better by afternoon...

doc said i might have a mild form of H1N1! i guess that explains the tummy / joint / muscle aches + chills / tiredness / nose sneeziness tonight.

anyway, my R calf is feeling better since the vegas contact injury and it's been almost 3wks since i played around with MVC of R calf before Davis and then got a little screwy/crampy after some games. bodywork on soleus + rest + stretching i guess is adding up and heal/recovering.

9 days til stanford invite quals, maybe i'll be able to do some of practice on sat? well don't want to rush the recovery..

--

uh oh more sneezes and some sore throat minis?

more R calf soft tissue work, L hip supine CW circles, R hip supine CW circles, focus on R hip flexion/external rotation. def affects contralateral shoulder ROM.

should prob do some more R calf heat pack work.

L shin bruise is finally going down, i think tissue work focused has helped in last wk.

first shoulderstand squat was weird in R hip/LB but feeling better now?

hack

hmm handler practice in the morning, good enuf to jog but didn't want to push

been working on my fake w/ wrist motion, that seems to be good?

i think i might b too good at NS hacking these days, last wed pushed too much after all those hours of LB stressor, then hacked NS good enuf to practice on Sat, felt poopy on Sun, better/worse on Mon and also better/worse on Tue, funny how that works. more more R posterior LB interestingly, kinda like it was some weeks ago. so basically feel notsogood on day 0, then 2 days rest to get better compared to 4-5 as b4 but then not really ready to push it, so prob should take more break. hm. le sigh

episode

wed:

pushed myself a lil much, not enuf warmup etc.
demo'ed 20.4kg Oly plate (one side) MP, 20.4kg TGUs. left side could be better, a little tired i guess from week.
jog home in vibrams.

thu:

feelin' a lil woozy, take break from practice. throwing instead. play around with lunged-foot position, keep the knee slightly fwd of foot instead of more 90 deg? might b more comfortable for lunging far.

fri:

throwing practice, feeling rly strong due to MPs / TGUs. super solid.

sat:

take it slightly easy at practice, but gauntlet V-cut bit of a challenge :) also 10 late sprints 4+3+3 ponies. LBP/sore afterwards. bedrest.

sun:

recovering. RICE: rest, cold pack (thx OPTP), airex elevation, NS RT biofeedback for positioning, neoair warm helps too. recovering pretty dang quickly tho. prob just push it too much: last wk 10hr drive to vegas, 3+1 games (more points than anyone else? likely more tourney games than anyone else so far too, given that AW had to leave early/arrive late for davis & vegas), then 10hr drive back, monday team practice (and that gauntlet drill ^_^), tue handler practice (dump sets i think?), wed gym pushed it, thu break, fri throwing practice, sat team practice.

that's like 10+5+1+10 +2+1+1 +0.5+0.5+ 2=33hr / 10dys eep [counting driving as stressor]

last wk:
4+3+2+1+1 = 11hr

44hr / 15dy still intense hm!

post-vegas

long time no blog! after davis, had monday practice which was ok, handler practice (work on zone O & punching through, work on me & ash distance comfort), wed S&C w/ sticky mainly, thursday drive out to vegas!!

friday 3 games, L W L (see email to Wiley / Wires et al. about how those went). conditioning better than Davis but not as good as first tourney @ Santa Barbara, interesting. good strength though still..

saturday only had 1 game so could really hit it and do well w/ intensity. i guess i hold back much more easily if i'm playing 3-5 games a day vs 1 game..

oh yea and did 20.4kg (45lb) unilateral oly plate MP for first time last wed!

but yea at ucsb LBP was limiting factor, at davis was more conditioning/mental, at vegas was less so esp on day 2. need to improve man D (sticking closer). had some nice upline vs HBells on day 1, a few high-release bhs, and even a lil I/O break.

sunday drove back.

today (mon) practice, realizing that my team usually wins scrimmages ^_^, conditioning could use work, esp w/ multiple cuts in that charlie brown type V V V V drill. do i need any SST? lactate-type threshold. was trying to figure out why i felt better at UCSB, well minus the LBP.. maybe it was more rest in winter break? nutrition? stationary bike or rope work? my log doesn't seem detailed enough to suggest, hm. yea dunno, need to learn more about conditioning..

my toes

both my toes are a bit inside-the-toenail bloody, alas, i suppose i like these lax cleats but i do tend to push my big toes into the front after a whiles cutting in them, esp on turf...

this wknd went okay, 2 games won, 2 games lost by a point, 2 games which were a challenge.

def on first day was a bit tired--taking those 4 days to recuperate from the first 20 days of the month sapped aerobic conditioning pretty quick. wasn't horrible, but conditioning was meh.

felt better on the first day than i did first day of last tourney (santa barbara), and back felt pretty good on day two. actually conditioning wasn't too bad on day two but yes a bit tired.. on day 2 realized i have quite a bit of work to do on the mental game.. wasn't focused at first but then channeled my role model for a bit and focused on being and feeling confident, that was good.

second game vs sdsu was tough, had to learn how to pick up the disc facing the sideline since they were marking super close, but after i learned that got a couple of nice pivot and huck backhands.. strength was good for pulling, actually fh pull was probably slightly longer.. handler cuts not great, dump cuts okay nut could be better, need to work on zone O handling..

rolled a lot in the last game.. but mentally wasn't always in the game.

first day tho fun.. lots of sticky hits.

oh yea and my calves boo, esp right one. i have been ignoring them for a while, and you don't quite need to hit them in the swing and the get-up, which i've been hammering on these last few weeks. did some isometrics post day2 tourney, and then after a big dinner (yesterday was extrastuff barbacoa burrito, chips, a little bread, a taco with chewy fish, chalupa and like 5 chocolate chips), did some sets of 10-12 shouldstand squats, dozenish beginner wall pushups, then 5 + 3 + 2 pyramid horizontal pull (after almost progression horizontal pull 30+30+40). can't quite get chest to table, might be the grip?

10+20 short bridges, 5+5 straight bridges, 10 rep knee tuck. for some reason i always want to do 20kg cleans for a rep or two, dunno, my NS likes it.

more big toe icing, then some R calf heat.

handler ho

handler practice
latex ftw =)
dump sets, middle. try the closer-to-handler D thing, seems to work first time. next time got thrown under, can do the hand wavewave next time. stay on toes!

figured out ankle issue? w/ RT NS ROM biofeedbk, have been putting weight slightly fwd rather than back towards heel when walking running, perhaps compensating for the injury months ago.. put it slightly back + to the right and feels / tests good!

call number => first handler right-away.

if middle and dumping, clear to sideline.

sideline not-trap, first handler clears up, second cuts toward.

trapped, handler D can shade but not rotate.

oh yeah and realized that i torque/superstiffcore well when just standing, but was stiffening early on step out. if want to throw and step-out, then tighten as the foot hits.

--

shoulderstand squats
16kg/20kg cleans/MPs

halfway there w/ L hand 20kg clean & press...!

mo' rest

more rest today... mildly sore but seeming to recover.

a few shoulderstand squats
20kg clean practice
20kg MP on right side, L side not quite there
16kg MP for a few reps on L side

shoulders still feeling open (from sat face down stretch, neck turned + rotation)

a few more shoulderstand squats (can get both arms to hit ground if eyes up, supine!)
a few more 16kg/20kg cleans and presses. half-getups

hkc!

hkc! today my hip flexors & LB are a tad sore. interestingly last wknd wasn't really sore after SaraC's workshop, but am sore after this one... in both was slightly tired as have been training/practicing lots, like 24h these last 8 consecutive days of training (today rest), and something like 45h over the last 2-3wks..

main points are avoiding too much flexion in cervical / thoracic / lumbar spines (head looking down in bottom of swing, keeping tall in bottom of goblet sq, don't go too deep there, also half-way through get-up, also play around with heel foot positioning).

shoulderstand squats still test extremely well ROM test/re-test wise. ankle generally better but still not completely happy for some reason. more rest tomorrow?

mon tue wed

mon practice inside for 1h, tried to rest ankle, played 3v3, beat 4/4 teams played? i think. unless last v annie tied =)
limited warmup
focus on throwing from split squat ("lunge"), loading hamstrings a bit
mostly throwing
outside dump set practice, try to remember pushing your D if handler on and then going the other way. tried giving buffer and being a little closer to disc as handler D, but remember to adjust based on height of handler (!, like skiddo, mark arms lower, also in general if closer to mark, hands lower, if closer to O, hands middle/up if rly close).
after practice did some flexed arm hang practice (not that long tho?)

tue handler practice in da rain... hard to put contacts on in da dark (power outage)
practice trapped dump set, first handler cuts upline or fakes back (less jukes more cuts) and then goes upline, most of the time handler will look off, then you turn counterclock if fh force and typically go either back or across. i guess across is better since if trapped the disc holder can't easily rush across since mark is in the way.

if disc handler, then fake-throw signal to initiate dump, look off if not open quickly (try to make decisions faster! as disc handler), try to put disc out to space (off handler cuts more back rather than 45).

if in middle, off handler is between (i think) on and disc-handler fieldlengthwise.

also if on sideline (not trapped) but forced fh, then no need to face upfield directly since the around break isn't probably going to happen, could do like 30-45?

anyway latex gloves tested well on tues, chalk was okay but not superhot, maybe just reserve for pulling and if have the time (stopped disc).

wed s&c w/ me at 815 (more like 825-920) in arrilaga am, rainy!
reverse lunge thoracic twist (one side) warmup, t-spine rotation the other way (counterclock) getting better.
selected r-phase, using RT NS ROM to select more appropriate drills, woot (knuckle extension mostly for test/re-test RT)
flexed arm hang not so hard 30s practice
5 min light-medium-hard interval rope work, gently to not aggravate ankle too much. form feels okay.
10lb BU TGU with oly plate, still 1/2 way need to practice another day
calf concentrics (one leg up, two legs down, what RT NS told me to do rather than calf eccentrics)

1/2 Pistol w/ 10lb counterbalance for a little quad activation.
true stretch hamm etc.
tight plank w/ feet together as per sara.

so starting sat (6+5 + 2+1+1+0+2 + 2+8)=27 [over 9dy] + 2+1+1 for 31h over 12dy, then with 2h tmrw, 0 for rest, 7h sat that'll be 40h over 15dy. ~_~

strength by sara

strength by sara! yesterday. went to the other gym first, oops, then synergy in SF.

covered:
Z NWU1
swing--tall spine
swing progression, start with sumo DL, wall squat (need to focus on big chest here in/closeto the hole)
plank position--feet in to maximize adductor work

before actually continuous swing can do gob squat (also big chest here) and then use pole touching at head/t-spine/butt. also hike hike hike then hut-swing. imagine throwing bell to groin or what you do if you're kicked in the sensitive bits (heh), sit back not down. 10 sets of 15:15 w/ 12kg. wait a little before throwing the bell down but don't rest (rock back on heels) at the bottom (for efficiency not hard-style)

get-up! sara suggested straight leg at 45, doesn't matter if it bends? she says. prefer straight leg foot pointed up, but can start w/ ext. rotation (same w/ swing). punch & crunch, make sure to keep *both* shoulders back and down (wasn't focusing on L shoulder b4). keep deck hand in same position, but can ext. rotate b4 high bridge. keep bent knee (same as pressing hand side) not-collapsed but up and supported. thoracic extension / big chest right b4 high bridge!!

cleans. bottoms-up clean also keeps elbow in,

MP--KB MP PR 20kg on R side! not yet on L side, 24kg not yet on R, but 20kg! first time. didn't do that after practice on sat but got it on sun. spiraling. one idea is to create space (shoulder down) then use it. otherwise sometimes can be easier to clean (to rack) and then press, rather than dropping down (that one time).

snatch--need to pull up faster / close to body (more explosive!). was 22 reps in vo2max cadence test w/ 12kg, should re-test w/ 8kg.. tore up R hand a little (mid palm) but should be okay, haven't done 10 sets of 15:15 for like monthsmonths.

viking pushpress--don't dip until the bell hits the rack, can bend knees a little bit.

pistol--if practicing assisted, keep chin/head over knee for weight.

thx sara! also talked about myelination (mostly in brain), did RT NS ROM biofeedback for figuring out which direction to skin skim for joint mob (ankle)... also lat ankle tilts seriously crack my R ankle heh. w/ hanging knee circle, keep at 45 rather than 90 to reduce stress / take other muscles out of it. shoulder mobility at pointing up could be better for R-phase and in get-up.

p time

new team name: pterrafly or is it pterrifly?

rest yesterday,
today active recovery at practice, take it pretty easy. should focus on going for dish by cutting halfway between vertical and directly to player, abouts, but wasn't sprinting much... doing more ROM testing to see which dynamics i liked (left skip skip stretch) and didn't (shuffle). back seems okay, just hesitant about ankle, esp cuz have KB/Z workshop tomorrow!

practiced pulling from fh position in split squat (lunge) position, realized i should probably be loading my hamstrings there and a little more anterior tilt than usually, need to practice that. also practiced throwing fh pull from momentum step but perhaps nail the non-momentum first.

did S&C for 10-12 minutes! about 11 girls, did goblet squats with 5 / 7.5 / 10 / 10 / 18 lb, then alternating front planks with disc hits to stay tight, then like 4 minutes of alternating 5 or 6 swings with running. plank form was relatively good compared to swing form, which was still way too much swing squat... hmm, will have to figure out how to address that before i try teaching swings in a group. tried the hike pull, maybe they need to hit something behind them?

(update: since took easy recovery practice, thought also about experimenting with dump D, pay attention to how mark is set up and give the off handler a big buffer, the closer you are to handler the harder it is to dump unless they go upline or ho cut across, but if trapped it seems like it's pretty hard if you are close to handler since you can also pop up upline...

went to gym, selected mobility, mainly knees, thoracic, one shoulder, opp shoulder camshafts... doing more RT NS ROM biofeedback these days! even w/ Z drill selection. amazing how quickly i can get balanced. finger extension waves are also good.

reverse lunge w/ thoracic twist, one side. 35s flexed arm hang! then 30s later. 20.4kg Oly plate get-ups, 1+1 for 2 sets awhiles apart. stretching. leg swinging for dynamics. no spiderman today. 22s/22s later for flexed arm hang. watching the vids helped a lot w/ form. L shoulder feeling a lot stronger. R ankle feeling okay but rested a little anyway at practice cuz KB workshop tmrw. some goblet squats, tried overhead squat with empty bar, but didn't feel great so put it down after quarter squat. empty hand OHS is almost passable but not there yet. ASLR seems symmetric, decent, dunno how high but okayish right now even after practice/refresher workout)

work work work

challengin' work, but good for me in the end?

has been tourney (6h sat), tourney (5h sun), team practice (2h mon), handler practice (1h tue), S&C in-gym by YT (1h wed), team practice (2h thu), and hopefully rest! (today)

then i'll be team practice (2h sat), sf kb/z workshop (8h mon), followed by the same 2 / 1 / 1 / 2 / 0 for the week, then 2h next Sat, HKC (8h)...! then it'll be davis tourney, then vegas tourney. hot damn.

(6+5 + 2+1+1+0+2 + 2+8)=27 hr over 9 days, dang. overworked any?

my LB was annoyed those first 6+5hr days but felt good on day 3... and since then things were pretty good until S&C day when i did jump rope and realized my R ankle wasn't happy, so took it easier yesterday at practice... at night did RICE really late plus NS ROM TrP release (in one direction as per NS testing), plus a little SMR on plantar aponeurosis, mainly the medial side apparently?

well, gotta chill easy today and get some academic work done...!

and ask about running S&C tmrw, prob take even more ankle break too.

semi-private trains

skiddo ankle mobility, knee Z R-phase, wrists, elbows.

foam roll for a bit, skiddo's tight near the TFLs on both sides

shouldstand squat, goblet squat, to SLS 1/2 progression (she could stabilize better for this last one)
push progression: wall pushup, kneeling, then regular. she needs to engage obliques better (side bridges were good)
pull progression: standing, then below a oly bar.

chop&lift 10lb both sides. pretty good form.
light < 10lb 1/2 TGU

pretty much same for wires but she needs more shoulder mobility, so did 1/2 TGU and armbars too.
i followed along and then did 20.4kg plate get-up, some chop&lift meself, a few minutes of light-medium ropework.
R ankle a little complainy, L piriformis slightly annoyed from probably 24kg work recently.

respond really well to reverse lunges with thoracic twist though (on one side), as well as directed scar mobilization (one direction only with jazz hands NS biofeedback). just watched RTK DVD. Sara's KB workshop this wknd!

20.8" vert test, 22-23s flexed arm hang

handler practice

handler practice today at 8a, got kicked off wilbur after a bit (we had warmed up and threw, i coached sharpie re: 3rd derivative and planar motion for a bit).

handler dump sets, middle and sideline (non-trapped).

opened the 24kg tonight. did some swings and cleans which tested NS biofeedback good! first get-up had to abort on the way up 1/2 get-up, but second try w/ ling spotted did it with pretty good form, woot ^_^

--

things to work on:

- moving the disc faster
- throwing with step-out momentum
- dump set paying attention to defender positioning and doing sharper handler cuts
- upline / reset+swing ho cut

no sleep

it's 316a and i cannae sleep. patterns have been disturbed for a few days now, ever since i practiced 20kg snatches and get-ups late that wednesday night (just got the bell in the mail)... then thursday i stayed in bed til late morning, had practice, then lower-back nociception fri morn so delayed get-up til early afternoon... then drive-out to SB, didn't really sleep in the hotel on fri night, sat night slept some and sunday night more (?) but still was slightly disturbed due to cow milk protein intake too? ice cream sunday night unexpectedly... and now maybe some overstim from practice (2 doggies for sprints to end the practice) and some mild poor-quality cheese intake for dinner (WD today) at the co-op...

that said i'm moving well and was able to do decent sprints at the end of practice, plus with the core anti-rotation activation, my pulls were feeling great, almost 80yd, but high and arc-y with really good power... practiced the dish and in the scrimmage went 3-0 and then did a double-dish for the last play =) -- go sticky!

tonight after practice (which was warmup done slowly in VFFs, go-to, dish, buffer practice, scrimmage, sprints), and baking, did a little foam roll, a little valslide (NS biofeedback tested really well for valslide lunges posterior), some stick work, lateral openers tested really well NSB-wise too. watching dan john as well, eye training w/o glasses now too..

back arr

dang, so mon had practice was okay
tue did active recovery (stationary bike & hang/pull work)
wed did a few 20kg Kbell snatch/swing/get-up on one side (R) and after that
on thurs felt a lil tweaky at practice (just did one sprint at end) [got up late monring]
then fri [got up early afternoon...] drove out

http://www.upa.org/scores/tourn.cgi?div=34&id=7147
at UCSB we beat davis-b, alameda girls (dbl game point), ucla-by, lost to san diego-b
felt meh was up then down then up then down, in a slight upward tilt

somewhat tight at night but not as bad as last tourney (chico) in the fall
didn't play most of day 2 (today) first game, but then came in 8-10 to win 11-10 (mega Ds)
threw better over the course of the day, did well vs sonoma (was on maggie?), then dbl game point on ucsb-b..

throwing was okay, sometimes inconsistent, not great into the wind, need to step out more, practiced throwing earlier. didn't break up line or cut across as much as did on monday or end of last qtr hm.

but yea makes me think of how 1.3yr ago i got really strong/fast in the linear direction but didn't have mobility/lateral speed/endurance, and then built up more endurance over that year, then mobility over the summer, and more lateral strength after that, to where i'm pretty strong now (20kg Kbell get-ups / snatches) and really mobile, and conditioning wasn't really a prob, just the lower back fear... but Z thoracics and biofeedback-based flexion or extension helped keep it in check, reading today about McKenzie extension work and also vitamin D (!) but i think i just need to balance out push/pull and not push too hard each week with max-strength work... also the psychosocial component...

felt better today tho i was afraid a bit, yesterday i ran more like 40-60% today between 55-85% at times, def could keep up the linear speed with anyone, lateral quickness could be a little better but was okay, throwing consistency was iffy for hucks but good medium/short, pulls got better over the weekend, had a few that rolled ob in the endzone =)

b'ok

first practice of 2010! shorter this qtr, like 2h.

conditioning okay/good, anaerobic okay/good, strength good, pull okay/good.

practiced handler cuts upline and dump side run across which worked. ended on nice grab in corner slide from skiddo =)

was going to practice flex hang today but just practice at home for a few reps almost hang.

remember the throw to space, not to where they are currently heading ^_^

(L, not quite piriformis today? more like glute med? feels a little tight after practice but not too much..)

2010

101 posts later, I might be train-journaling more on precision nutrition now that I'm a member there. perhaps i'll log my Ultimate notes here?

as i mentioned there, did 20.4kg Oly plate Turkish get-ups today woo ^_^.