sleep
sleep
today:
10min light-medium rope intervals (not quite as smooth as last time, but okay)
L hip mobility could be better but not really pain
practice 25 lb gob squats
practice 2+2 25 lb plate get-ups
3+3 contralateral SLDL 25 lb.
glute stretch
run around light for 1h, not feeling great but better after warmup. didn't really eat last few days..
Saturday, October 31, 2009
Wednesday, October 28, 2009
rehab
not training sucks but it's good to bit by bit take out root causes of things, and i might as well be grateful i haven't had any ankle/achilles issues since i started training 1.5yr ago, have never had knee pain either, and have largely been able to manage LBP to the point where i can now pinpoint weakest links slightly below (was just noticing that the main issue I have is specifically L leg in external rotation either hip abduction or extension, which suggests posterior glute medius? but i haven't been using that to guide my Z work, just general L shoulder ROM) and above.
i know from last yr that i can bilateral DL to get linear sprint fast but that didn't really help my other movement patterns, and i guess i focused more on unilateral DL work the other month to balance things out, but still didn't address the root cause i think.. contralateral shoulder circles (front) seem to help L hip external rotation (was pretty limited compared to R hm), but there are also strong strength differences--just got http://bit.ly/valslides and tried 'em out for first time today, lunging w/ L leg vert is so much less practiced..
i guess i'm going to focus on that more specifically, L hip external rotation and abduction/extension (somewhere in between that), reverse lunge w/ valslides, anterior core work (?) to start.
interestingly my tightness seems to be concentrated on the lateral sides of the quads (not really noticeable until foam roll or tiger tail), glute med / TFL / ITB (noticeable on hip abduction / extension) and upper glute max weirdness, was mostly on L side perhaps because of force transmission line from left foot to right shoulder in throwing from lunge position (would be interesting if body inserted L hip pain to prevent R shoulder force application...), in addition to that L/R lunge asymmetry plus the way i usually cut with L foot as inside foot... and a while back my adductors weren't firing.
a lil lower priority is balancing push/pull (have been doing too much push these last 6 wks) which also might help clear up neck/SCM/TMJ issues too.
--
wed 348a, haven't slept yet. was it the overstim from working late + playing w/ valslides + reading or the overcompensation for 3days of tourney+practice plus ifasting on monday? don't know but am in an upstate for the moment..
playin with the airex pad in da morning, a lot better at stabilizing than 6mo ago but still mildly noticable asymm in even stable surface L vs R. learning valslide reverse lunges and side/lateral lunges, should help w/ posterior symmetry and also maybe adductor work.
5+5 valslide reverse lunge learning
5+5 valslide lateral lunge learning
break/study
8+8 vslide r-lunge (easier this time :)
8+8 vslide s-lunge (still feel those adductors workin' ^_^)
interestingly my hips feel wayy better, not sure how much of that was Z focus on opposing joint earlier in the day but def being able to go through reverse and side lunge for hip mobility with minimal impact&startle seems like a Win to me
a few 1/4 8kg get-ups as mobility screen, mild2moderate L/R shoulder stabilizer asym, both sides hip adductors weak in trying to press out, hamms feel tight on punch&crunch.
bodyweight get-up practice, focusing on keeping heel down, engaging glutes & contralateral knee not in valgus collapse. main limitation after weighted practices for unloaded movement practice is still L shoulder mobility, esp at the top of punch and crunch. not too bad, but self-visible. okay anyway, gonna get some eggs, then time for a day's work. maybe some cardio work later today? dunno will see if have time.
--
wed sunrise 8-10 min warmup 50degF, jog, light t-stop and hip turns / arm drive. knee hug to lunge (rotate only one way), carioca focus on hip mobility.
inside gym Nike Free 10min on-off moderate interval rope work, light sweat, really good footwork today feelin' it. 5+5 1/4 SL squat w/ light med ball, a few foam roll for glute med, 3+3 birddog, glute stretch.
now for kiwi, shower, 4 certified humane raised glaum eggs! and office hours..
i know from last yr that i can bilateral DL to get linear sprint fast but that didn't really help my other movement patterns, and i guess i focused more on unilateral DL work the other month to balance things out, but still didn't address the root cause i think.. contralateral shoulder circles (front) seem to help L hip external rotation (was pretty limited compared to R hm), but there are also strong strength differences--just got http://bit.ly/valslides and tried 'em out for first time today, lunging w/ L leg vert is so much less practiced..
i guess i'm going to focus on that more specifically, L hip external rotation and abduction/extension (somewhere in between that), reverse lunge w/ valslides, anterior core work (?) to start.
interestingly my tightness seems to be concentrated on the lateral sides of the quads (not really noticeable until foam roll or tiger tail), glute med / TFL / ITB (noticeable on hip abduction / extension) and upper glute max weirdness, was mostly on L side perhaps because of force transmission line from left foot to right shoulder in throwing from lunge position (would be interesting if body inserted L hip pain to prevent R shoulder force application...), in addition to that L/R lunge asymmetry plus the way i usually cut with L foot as inside foot... and a while back my adductors weren't firing.
a lil lower priority is balancing push/pull (have been doing too much push these last 6 wks) which also might help clear up neck/SCM/TMJ issues too.
--
wed 348a, haven't slept yet. was it the overstim from working late + playing w/ valslides + reading or the overcompensation for 3days of tourney+practice plus ifasting on monday? don't know but am in an upstate for the moment..
playin with the airex pad in da morning, a lot better at stabilizing than 6mo ago but still mildly noticable asymm in even stable surface L vs R. learning valslide reverse lunges and side/lateral lunges, should help w/ posterior symmetry and also maybe adductor work.
5+5 valslide reverse lunge learning
5+5 valslide lateral lunge learning
break/study
8+8 vslide r-lunge (easier this time :)
8+8 vslide s-lunge (still feel those adductors workin' ^_^)
interestingly my hips feel wayy better, not sure how much of that was Z focus on opposing joint earlier in the day but def being able to go through reverse and side lunge for hip mobility with minimal impact&startle seems like a Win to me
a few 1/4 8kg get-ups as mobility screen, mild2moderate L/R shoulder stabilizer asym, both sides hip adductors weak in trying to press out, hamms feel tight on punch&crunch.
bodyweight get-up practice, focusing on keeping heel down, engaging glutes & contralateral knee not in valgus collapse. main limitation after weighted practices for unloaded movement practice is still L shoulder mobility, esp at the top of punch and crunch. not too bad, but self-visible. okay anyway, gonna get some eggs, then time for a day's work. maybe some cardio work later today? dunno will see if have time.
--
wed sunrise 8-10 min warmup 50degF, jog, light t-stop and hip turns / arm drive. knee hug to lunge (rotate only one way), carioca focus on hip mobility.
inside gym Nike Free 10min on-off moderate interval rope work, light sweat, really good footwork today feelin' it. 5+5 1/4 SL squat w/ light med ball, a few foam roll for glute med, 3+3 birddog, glute stretch.
now for kiwi, shower, 4 certified humane raised glaum eggs! and office hours..
Monday, October 26, 2009
chicotourney
chicotourney
day0 conditioning was good-ok, good-ok enough to last through four games of first day, mobility was good, strength was ok, weakest link was in the morning mildmild TMJ which went away after SMR / Z / ibu 50, and then after 3rd game left upper glute started acting up + mildmild plantar fascia, but after warmup for 4th game felt okay.
played ok/well, pretty good D, no look D (hands out), jumping D (over O head), though i let people get deep by a few steps too much. throwing kinda consistent, no drops?, sometimes a bit too high for cutter flick.
after that L upper glute didn't seem happy, lots of rest plus amino acid. interestingly discovered that hands/wrists/elbows increased L shoulder ROM wayy, was in mucho startle that night. after warmup day1 actually didn't notice it too much, mainly that didn't feel super recovered.. still did ok, just more variation in flick height and a silly miss/drop or two. caught a deep one that was to kstan's but ran for it and got a no look eye-block vs OR by helping out a defender hah.
todo in go to don't throw until cutter looks, don't cut as primary dump until handler turns, work in low flick height consistency (L / R was super consistent), if in ho stack, need to sprint harder and switch out (haven't practiced that). overall tho i did consistently better as a conservative handler and playedokgood D (stay closer to deep girls tho and don't look away), conditioning on first day much better than usual. chicooo
--
monday: part practice, a lil sore. made another up-the-line cut! still need to get off the sideline and avoid throwing straight down it.
tuesday: slowness. gonna back off for a bit, non-stationary biking, but slow non intervals today..
day0 conditioning was good-ok, good-ok enough to last through four games of first day, mobility was good, strength was ok, weakest link was in the morning mildmild TMJ which went away after SMR / Z / ibu 50, and then after 3rd game left upper glute started acting up + mildmild plantar fascia, but after warmup for 4th game felt okay.
played ok/well, pretty good D, no look D (hands out), jumping D (over O head), though i let people get deep by a few steps too much. throwing kinda consistent, no drops?, sometimes a bit too high for cutter flick.
after that L upper glute didn't seem happy, lots of rest plus amino acid. interestingly discovered that hands/wrists/elbows increased L shoulder ROM wayy, was in mucho startle that night. after warmup day1 actually didn't notice it too much, mainly that didn't feel super recovered.. still did ok, just more variation in flick height and a silly miss/drop or two. caught a deep one that was to kstan's but ran for it and got a no look eye-block vs OR by helping out a defender hah.
todo in go to don't throw until cutter looks, don't cut as primary dump until handler turns, work in low flick height consistency (L / R was super consistent), if in ho stack, need to sprint harder and switch out (haven't practiced that). overall tho i did consistently better as a conservative handler and playedokgood D (stay closer to deep girls tho and don't look away), conditioning on first day much better than usual. chicooo
--
monday: part practice, a lil sore. made another up-the-line cut! still need to get off the sideline and avoid throwing straight down it.
tuesday: slowness. gonna back off for a bit, non-stationary biking, but slow non intervals today..
Thursday, October 22, 2009
tight
my posture has been pretty bad these last weeks, hm
after last wknd's TMJ incident + SCM SMR, i'm a lot more conscious of neck tension and dang i got lots..
--
foam roll told me might R glute (upper) is mod mo' sore than L glute, funny, it's usually the other way around.
felt okay warming up but after an hour felt pretty good+warm. throws a little off tho, not sure why, maybe the warm up in orthotics (trying that out, feels weird, have been not using them lately with frees since heel is doing better) or the 90min throwing yesterday? throwing a little too high, oh then there was a little wind but hm anyway.
todo fake to dump to signal cut
TMJ barely noticable, will try to work on pelvic mobility, coccyx SMA?
after last wknd's TMJ incident + SCM SMR, i'm a lot more conscious of neck tension and dang i got lots..
--
foam roll told me might R glute (upper) is mod mo' sore than L glute, funny, it's usually the other way around.
felt okay warming up but after an hour felt pretty good+warm. throws a little off tho, not sure why, maybe the warm up in orthotics (trying that out, feels weird, have been not using them lately with frees since heel is doing better) or the 90min throwing yesterday? throwing a little too high, oh then there was a little wind but hm anyway.
todo fake to dump to signal cut
TMJ barely noticable, will try to work on pelvic mobility, coccyx SMA?
Wednesday, October 21, 2009
throwing
throwing practice today instead of cardio
2h clamp catch feelings a lot more confident
still need to work on low-release step out but maybe more critical is speed of pivot to throw?
also experiment w/ superstiffness theory for bh huck, relax more b4 delta dirac tense release
2h clamp catch feelings a lot more confident
still need to work on low-release step out but maybe more critical is speed of pivot to throw?
also experiment w/ superstiffness theory for bh huck, relax more b4 delta dirac tense release
Tuesday, October 20, 2009
re: bike
non-stationary biking sprints/intervals ~7-8mi, conditioning seems goodish
hip mobility a lot better than over the wknd, was probably the hard cutting practice on thu that limited it? overall hip mobility has been good to great in last 6-8wks otherwise
lower/mid/upper back about 1/2 as sore as yesterday (was mild to moderate), maybe just do a few single leg deadlifts and unilateral squats, a few clean/military presses to keep strength up before 2-day tourney this weekend, then tomorrow do some jump rope (get-ups?), thu practice, fri maybe just a little barefoot jogging on grass.
hemp bagels & organic peanut butter FTW =)
10 minutes to work out
a few mobility drills
8 wall squats, feeling better
1+1 8kg get-up (hip mobility could be better in first few stages)
3+3 8kg contralateral SLDL
3+3 8kg MP (shoulder mobility could also be better)
6rep 8kg Sw
hip mobility a lot better than over the wknd, was probably the hard cutting practice on thu that limited it? overall hip mobility has been good to great in last 6-8wks otherwise
lower/mid/upper back about 1/2 as sore as yesterday (was mild to moderate), maybe just do a few single leg deadlifts and unilateral squats, a few clean/military presses to keep strength up before 2-day tourney this weekend, then tomorrow do some jump rope (get-ups?), thu practice, fri maybe just a little barefoot jogging on grass.
hemp bagels & organic peanut butter FTW =)
10 minutes to work out
a few mobility drills
8 wall squats, feeling better
1+1 8kg get-up (hip mobility could be better in first few stages)
3+3 8kg contralateral SLDL
3+3 8kg MP (shoulder mobility could also be better)
6rep 8kg Sw
Monday, October 19, 2009
rhr
resting heart rate: 56bpm (on rising, 28 beats per 30 s)
upper glute moderately sore, a lot better balanced now left vs right (used to be all L upper glute soreness, now is more like 65/35 L/R). lower glutes not sore at all...
lower back mild soreness, not surprisingly since i haven't been doing bilateral deadlifts for a while, just unilateral work.
pretty CNS intense though, physically i could have gone to practice today but wasn't quite neurologically ready to push myself... anyway someone pointed out all the overcompensations my body has been doing (hip to shoulders) so it's good to take a break today. got up kind of late too...
plus, we have another longer tourney this wknd!
upper glute moderately sore, a lot better balanced now left vs right (used to be all L upper glute soreness, now is more like 65/35 L/R). lower glutes not sore at all...
lower back mild soreness, not surprisingly since i haven't been doing bilateral deadlifts for a while, just unilateral work.
pretty CNS intense though, physically i could have gone to practice today but wasn't quite neurologically ready to push myself... anyway someone pointed out all the overcompensations my body has been doing (hip to shoulders) so it's good to take a break today. got up kind of late too...
plus, we have another longer tourney this wknd!
Sunday, October 18, 2009
DL DL
slightly sore today
Z in the morning a bit
lateral ankle tilts / hip pendulums / thoracic waves seem to help shoulder ROM
intermittent fasting today
gym:
backwards lunge warmup, slight instability, but decent
knee up, high knees, butt kicks, lateral squat -- ultimate fitness warmup drills
8 or so min jump rope intervals. feels really good! even though i ran a decent amount yesterday. good form, easy to do dozens of reps, better than has been for months it seems..
HR > 160? that machine doesn't seem that accurate and haven't been wearing HRM for months due to strap crapiness
pause
95 lb DL 4, 2, 1 pyramid (not too hard but haven't been bilateral DLing for a while)
contralateral bodyweight DL practice
25 lb. TGU practice with barbell plate (fun :)
bike home
tiger tail, L adductor ice, foam roll lats, SMR on R SCM
Z in the morning a bit
lateral ankle tilts / hip pendulums / thoracic waves seem to help shoulder ROM
intermittent fasting today
gym:
backwards lunge warmup, slight instability, but decent
knee up, high knees, butt kicks, lateral squat -- ultimate fitness warmup drills
8 or so min jump rope intervals. feels really good! even though i ran a decent amount yesterday. good form, easy to do dozens of reps, better than has been for months it seems..
HR > 160? that machine doesn't seem that accurate and haven't been wearing HRM for months due to strap crapiness
pause
95 lb DL 4, 2, 1 pyramid (not too hard but haven't been bilateral DLing for a while)
contralateral bodyweight DL practice
25 lb. TGU practice with barbell plate (fun :)
bike home
tiger tail, L adductor ice, foam roll lats, SMR on R SCM
push pull
new post!
http://ultitraining.wordpress.com/2009/10/18/lifting-by-the-dozen/
just realized i have been doing too much pushing and not enough pulling. no wonder my lats are so tight and i'm feelin more hunched over. boo. heh. d'oh.
thinking about valslides or slideboard and airex pad? hmm will think 'bout.
http://ultitraining.wordpress.com/2009/10/18/lifting-by-the-dozen/
just realized i have been doing too much pushing and not enough pulling. no wonder my lats are so tight and i'm feelin more hunched over. boo. heh. d'oh.
thinking about valslides or slideboard and airex pad? hmm will think 'bout.
Saturday, October 17, 2009
BAM
bayareamixer
dragons, d r a guns guns guns!
dragons roar, dragons score
conditioning good+
mobility good except L adductor mild boo--affects L hip mobility
thought was mild midback tightness but i think it's higher lat tightness (prob from recent upperbody focus)
strength actually my weak point for once? haven't been doing as much of that lately for lower body..!
TMJ severe pain hit middle of game 0... then noticed had super tight trigger point in R neck, like top of sternocleidomastoid, which when palpated for trigger point release was enough pain to make me throw up like 4-5x... boo
pain level like 6-8 out of 10 for a while, sat out ice, tried to remember opposing joint.. ohh it's the coccyx? what are the drills for that?
wasn't handler cutting well in game 0 but fixed that in last game by starting closer to my D. otherwise cutting okay, actually weaker on D for once, let people cut in maybe too easy for close ones, and then let far ones go boo. feel like my movement wasn't too bad, ankle mobility good but hip (L) not that pleased plus overall strength not up to par w/ conditioning and non-hip mobility.
maybe i'll do some jump rope and single leg squats / bilateral deadlifts tmrw
--
late night Z
limited shoulder ROM & L hip mobility
things that helped shoulder ROM tonight:
++lateral ankle tilts (a lil medial)
++ really gentle hip pendulums
++ thoracic waves
++ foam roller lats
a little help:
+ RKC arm bars
+ shoulder circles
didn't help:
- closed chain knee circles
- C-spine mobility in chicken/head turn
dragons, d r a guns guns guns!
dragons roar, dragons score
conditioning good+
mobility good except L adductor mild boo--affects L hip mobility
thought was mild midback tightness but i think it's higher lat tightness (prob from recent upperbody focus)
strength actually my weak point for once? haven't been doing as much of that lately for lower body..!
TMJ severe pain hit middle of game 0... then noticed had super tight trigger point in R neck, like top of sternocleidomastoid, which when palpated for trigger point release was enough pain to make me throw up like 4-5x... boo
pain level like 6-8 out of 10 for a while, sat out ice, tried to remember opposing joint.. ohh it's the coccyx? what are the drills for that?
wasn't handler cutting well in game 0 but fixed that in last game by starting closer to my D. otherwise cutting okay, actually weaker on D for once, let people cut in maybe too easy for close ones, and then let far ones go boo. feel like my movement wasn't too bad, ankle mobility good but hip (L) not that pleased plus overall strength not up to par w/ conditioning and non-hip mobility.
maybe i'll do some jump rope and single leg squats / bilateral deadlifts tmrw
--
late night Z
limited shoulder ROM & L hip mobility
things that helped shoulder ROM tonight:
++lateral ankle tilts (a lil medial)
++ really gentle hip pendulums
++ thoracic waves
++ foam roller lats
a little help:
+ RKC arm bars
+ shoulder circles
didn't help:
- closed chain knee circles
- C-spine mobility in chicken/head turn
Thursday, October 15, 2009
cgood
conditioning good
R midback mild tightness, didn't notice after mobilty + tiger tail
cut timing feels better? passing as a conversation
try to swing off sideline, clear out if just threw as handler?
eva's a tough one =)
R midback mild tightness, didn't notice after mobilty + tiger tail
cut timing feels better? passing as a conversation
try to swing off sideline, clear out if just threw as handler?
eva's a tough one =)
Wednesday, October 14, 2009
Znew
didn't sleep last night
yesterday (tue)
just demo some 16kg get-ups (can do on both sides but needs practice)
some cleans (need to practice timing)
and military presses (a lot easier on right side of course, can knock off sets of 4 or 5 no prob, left could only do like two sets or 2-3, but still with a 16kg that's improvement?)
and snatches (timing needs practice) / swings
looked at NWU1 book today
pelvic tilts, am i using lower back extensors/typestuff as hip extensors? i feel like i have too much lumbar movement/utilization when i should be isolating more. will have to isolate. maybe that is root cause of Swing issue? also L/R hip flex/extensor asymmetry possible?
noticed that L and R shoulder ROM wasn't as good as was last week or wk before? but then again i haven't been focusing on that as much as improving hip stuff esp posterior glute max L upper fiber with arm circles.
so do some more focused Z work (when doing figure 8s what part of c-spine moves?)
questions for the trainer community i guess
wanted to run practice a little this morning but rain! so instead NWU1 and maybe some presses/get-ups/looking for eggs, then jump-rope stationary bike cuz rain :( before dinner
pre-breakfast
more mobility
wall squat practice. need more dis?
light 8kg get-up practice / 5+5 MP / BUC for grip practice
arm bars and hip circles, ROM is like 80% was like 35% earlier
work day
write 3 page proposal for fellowship
throwing practice 30 min, warmup, work on 2h catch (R palm a lil bleh in middle), still not sure about L shoulder when low fh throw hm. where is axis of rotation?
jogging a lap / sprint
bike intervals to WF
now for soft-tissue/stretch& shower
yesterday (tue)
just demo some 16kg get-ups (can do on both sides but needs practice)
some cleans (need to practice timing)
and military presses (a lot easier on right side of course, can knock off sets of 4 or 5 no prob, left could only do like two sets or 2-3, but still with a 16kg that's improvement?)
and snatches (timing needs practice) / swings
looked at NWU1 book today
pelvic tilts, am i using lower back extensors/typestuff as hip extensors? i feel like i have too much lumbar movement/utilization when i should be isolating more. will have to isolate. maybe that is root cause of Swing issue? also L/R hip flex/extensor asymmetry possible?
noticed that L and R shoulder ROM wasn't as good as was last week or wk before? but then again i haven't been focusing on that as much as improving hip stuff esp posterior glute max L upper fiber with arm circles.
so do some more focused Z work (when doing figure 8s what part of c-spine moves?)
questions for the trainer community i guess
wanted to run practice a little this morning but rain! so instead NWU1 and maybe some presses/get-ups/looking for eggs, then jump-rope stationary bike cuz rain :( before dinner
pre-breakfast
more mobility
wall squat practice. need more dis?
light 8kg get-up practice / 5+5 MP / BUC for grip practice
arm bars and hip circles, ROM is like 80% was like 35% earlier
work day
write 3 page proposal for fellowship
throwing practice 30 min, warmup, work on 2h catch (R palm a lil bleh in middle), still not sure about L shoulder when low fh throw hm. where is axis of rotation?
jogging a lap / sprint
bike intervals to WF
now for soft-tissue/stretch& shower
Saturday, October 10, 2009
hmph
thu
fly
slsquat 3+3 still weaker l side
sldl practice
fri
z
2sets 5+5 MP 12kg
jog
25 min throwing
15 min on off jog run sprint
l posterior glute / anterior hip not goood
sat
mo bed
mon
conditioning ok, but didn't eat for 36h over wknd. ahem.
tue
rain :(
fly
slsquat 3+3 still weaker l side
sldl practice
fri
z
2sets 5+5 MP 12kg
jog
25 min throwing
15 min on off jog run sprint
l posterior glute / anterior hip not goood
sat
mo bed
mon
conditioning ok, but didn't eat for 36h over wknd. ahem.
tue
rain :(
Tuesday, October 6, 2009
sprint / jump
yesterday
light warmup / jog / run / short hill sprint
lunge practice
today
short 15-20 training
Z; interval rope, form feels really good
maybe will start doing more double unders ("power jumps") in future?
noticed that knee goes valgus during rope practice breaks if lunging? huh
still working on cross-body shoulder circles
heel feeling okay, but should prob continue massage tonight
light warmup / jog / run / short hill sprint
lunge practice
today
short 15-20 training
Z; interval rope, form feels really good
maybe will start doing more double unders ("power jumps") in future?
noticed that knee goes valgus during rope practice breaks if lunging? huh
still working on cross-body shoulder circles
heel feeling okay, but should prob continue massage tonight
Sunday, October 4, 2009
Saturday, October 3, 2009
okay-good
run errands today (knife block cast iron etc)
warmup, lunge & twist a little asymmetry in twist on one side
dynamics
play for like 30 min on oval
conditioning okay-good
little tightness in mid R back? huh. but not too bad
speed good, need to work on transitions between going back / shuffle / fwd
good use of audibles
nice fh 1/2 field looks to score
cool down
stretching
hip flexor (opposing shoulder) work
tfl stretch, Z stuff
warmup, lunge & twist a little asymmetry in twist on one side
dynamics
play for like 30 min on oval
conditioning okay-good
little tightness in mid R back? huh. but not too bad
speed good, need to work on transitions between going back / shuffle / fwd
good use of audibles
nice fh 1/2 field looks to score
cool down
stretching
hip flexor (opposing shoulder) work
tfl stretch, Z stuff
Friday, October 2, 2009
NWU2
didn't have time for recovery non-stationary biking today. just a little walking in VFFs felt okay-goodish.
post happy hour run on grass w/ VFF for 3/4 of field felt good...
NWU2 practice (2nd time)
R hip feel a little tight when cross-body
notice that for anterior lunge knee circle, have some noticable ankle tightness when knee drops out in varus... on both sides! practice that a bit separately
toe pulls still feel a little tight. maybe i need to work on those too w/ bolsters? hm
now will do some basic kb practice...
5 wall squats
foam roller (not as tight on R calf as last time or L glute)
8kg 3+3 8kg suitcase DL practice
8+8 8kg MP practice
3+3 8kg BUC practice
3+3 12kg MP practice
stretch
post happy hour run on grass w/ VFF for 3/4 of field felt good...
NWU2 practice (2nd time)
R hip feel a little tight when cross-body
notice that for anterior lunge knee circle, have some noticable ankle tightness when knee drops out in varus... on both sides! practice that a bit separately
toe pulls still feel a little tight. maybe i need to work on those too w/ bolsters? hm
now will do some basic kb practice...
5 wall squats
foam roller (not as tight on R calf as last time or L glute)
8kg 3+3 8kg suitcase DL practice
8+8 8kg MP practice
3+3 8kg BUC practice
3+3 12kg MP practice
stretch
Thursday, October 1, 2009
damn it feels good
huh, practice felt great today, dunno why. i didn't actually sleep any last night after midnight, though i did get naps in yesterday afternoon cuz I was afraid I was getting sick. felt better tho today!
had salad/raspberries/mushrooms/colavita for bfast, no time for eggs so just had 3 slices of hemp bread and organic peanut butter, awesome, and then lab lunch was pizza of poor quality boo but i had a slice anyway and munched on a dozen golden flax crackers which was like 50% of my USDA protein and 1/3 of my protein for the day.
had spirutein (sp?) protein last night and also brown rice protein yesterday? sayo whey/etc cow milk proteins! hello rice pea soy protein wit hemp / almond milk less sweetened.
had CA stuff to do so got to practice late, did my own warmup, jog around twice in socks, shuffles / karaoke / bkwd lunge / fwd lunge wit twist+extension, hops sagittal plane, Z R-phase ankle hip thoracic scapular cervical, a little I-phase in there, this time L mid back feeling a bit funky! last time was R mid back (worse tho then, this was just weak/weirdness)
practice arm drive after tee stop on warmup. practice throwing a bit. play a few points, feeling consistent, 3v3 good, huck drill, had a nice experience coaching Fannie to brace core pulse style to fix her out-of-practice bh huck which started looking nice/added like 20 yds & stability.
stretches, that weird stretch with like half lotus in SL squat got better at that, then throwing practice for a bit after wit Fannie / KStan / RKelly. fh low feels good, interesting i've been using opp hand up to stabilize lately, i didn't use to do that but it seems easier to stabilize altho slightly more energy. i think it's a good thing tho? i mean i guess the elbow out at least is prob better than strict dino limb. well it feels good like this, don't think i used to throw like this?
hammer medium dist feels okay but could use a little more flick. conditioning feels good, tues biking prob help plus all that ice / heat / Z / protein / recovery / rest =)
away in Canada next wk!! so no practice 4 me boo, will do other stuffs instead i guess.
had salad/raspberries/mushrooms/colavita for bfast, no time for eggs so just had 3 slices of hemp bread and organic peanut butter, awesome, and then lab lunch was pizza of poor quality boo but i had a slice anyway and munched on a dozen golden flax crackers which was like 50% of my USDA protein and 1/3 of my protein for the day.
had spirutein (sp?) protein last night and also brown rice protein yesterday? sayo whey/etc cow milk proteins! hello rice pea soy protein wit hemp / almond milk less sweetened.
had CA stuff to do so got to practice late, did my own warmup, jog around twice in socks, shuffles / karaoke / bkwd lunge / fwd lunge wit twist+extension, hops sagittal plane, Z R-phase ankle hip thoracic scapular cervical, a little I-phase in there, this time L mid back feeling a bit funky! last time was R mid back (worse tho then, this was just weak/weirdness)
practice arm drive after tee stop on warmup. practice throwing a bit. play a few points, feeling consistent, 3v3 good, huck drill, had a nice experience coaching Fannie to brace core pulse style to fix her out-of-practice bh huck which started looking nice/added like 20 yds & stability.
stretches, that weird stretch with like half lotus in SL squat got better at that, then throwing practice for a bit after wit Fannie / KStan / RKelly. fh low feels good, interesting i've been using opp hand up to stabilize lately, i didn't use to do that but it seems easier to stabilize altho slightly more energy. i think it's a good thing tho? i mean i guess the elbow out at least is prob better than strict dino limb. well it feels good like this, don't think i used to throw like this?
hammer medium dist feels okay but could use a little more flick. conditioning feels good, tues biking prob help plus all that ice / heat / Z / protein / recovery / rest =)
away in Canada next wk!! so no practice 4 me boo, will do other stuffs instead i guess.
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