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.
Friday, January 15, 2010
Wednesday, January 13, 2010
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
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
Tuesday, January 12, 2010
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
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..
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..
Sunday, January 10, 2010
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 =)
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 =)
Monday, January 4, 2010
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..)
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..)
Saturday, January 2, 2010
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 ^_^.
as i mentioned there, did 20.4kg Oly plate Turkish get-ups today woo ^_^.
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