we had the first day of rain in the springs for about four weeks today. so at ultimate practice we did layout drills. my quiet coyote jersey might be permanently brown now, but layouts are too much fun not to do. plus exeter girls varsity soccer bodylanguaged brooks today, 4-0. all told, a wicked good day.
(and i got out of class at 11:00.)
Wednesday, September 22, 2010
Monday, September 6, 2010
intro to college ultimate
just got back from the first practice of the CC men's team, and holy crap. i don't know if it was all the altitude, but i am definitely not in quite good enough shape yet to play. as far as freshmen go, i think i'm better than average, nowhere near the best freshman on the team this year. then compared to the seniors, none of us even come close. nicky spiva's one of the captains who plays for a club team back in nashville that finished behind doublewide and chain lightning at regionals last year, so he'll be playing in nationals next year. today he was playing as a handler even though his natural position is a cutter, and he still absolutely dominated.
that said, i'm wicked pumped for the season. a bunch of the team is studying abroad, so the freshmen are all going to get a ton of playing time during the fall, which will be awesome. the upperclassmen are feeling really good about our chances this year too. last year the team finished 7th at southwest regionals, and that was with about half the team injured. they also hung with mamabird, trading points before finally being broken at the end to lose by two, but it was the closest game colorado had all day at regionals. this year, the whole team is returning, plus whatever freshmen decide to keep playing. there'll probably be an A and B team, so i'm going to work my ass off to make the A team, cause i have a date with two friends on the UNH team at nationals.
that said, i'm wicked pumped for the season. a bunch of the team is studying abroad, so the freshmen are all going to get a ton of playing time during the fall, which will be awesome. the upperclassmen are feeling really good about our chances this year too. last year the team finished 7th at southwest regionals, and that was with about half the team injured. they also hung with mamabird, trading points before finally being broken at the end to lose by two, but it was the closest game colorado had all day at regionals. this year, the whole team is returning, plus whatever freshmen decide to keep playing. there'll probably be an A and B team, so i'm going to work my ass off to make the A team, cause i have a date with two friends on the UNH team at nationals.
Sunday, September 5, 2010
in colorado
just got back from my new student orientation trip for college. we backpacked about 5 miles into the san isabel national forest and made base camp around 11600 feet, then hiked up about two miles each day to do trail maintenance on the side of mt harvard. then on saturday we woke up at 1 am to summit mt. harvard, the third highest mountain in colorado, in time for the sunrise. after freezing our asses off on the summit for a while, we hiked down the ridge towards mt. columbia. what we didn't realize is that the ridge cliffs out about 2/3 of the way from harvard to columbia, so instead of a nice, easy ridge walk, we had to drop down into the valley to get across. it was supposed to take us 2 hours to hike from one to the other, instead it took 6. after summiting columbia, we had to come pretty much straight down the face of the mountain to come back to camp. usually it wouldn't be all that bad except that the face of columbia is a steep scree field all the way down. because there were a couple of unnecessarily slow people in our group, myself and another kid bombed ahead, then waited, then went ahead again. on one of our jumps forward, we got about 200 feet down a really nasty field when the rest of the group hit the top. because there were so many of them, they kicked a few rocks loose which came flying down straight at the two of us. the biggest of them missed me by about five feet. definitely a 'dude holy shit' moment. after that, we booked it down the scree until we reached a rock big enough for us to hide behind while the rest of the group came down to meet us. from there it was a really easy hike down into camp, but things were a little sketchy for a while.
now i'm back at CC and class starts tomorrow. part of me really wants to get started, but another part of me really wants to chill for a few more days. the best part about class starting though is that Ultimate starts tomorrow too, which i'm wicked pumped for.
now i'm back at CC and class starts tomorrow. part of me really wants to get started, but another part of me really wants to chill for a few more days. the best part about class starting though is that Ultimate starts tomorrow too, which i'm wicked pumped for.
Thursday, August 26, 2010
college holy shit
somehow the entire summer has gone by and i'm down to my last day before i leave for colorado. dude holy shit...
Wednesday, August 18, 2010
lifting
after a short break, here is the lifting part of the summer conditioning plan for ultimate (actually soccer, but fitness-wise, the sports are basically the same). i've put an explanation of the program first, then a breakdown of all the different lifts, and then finally the program itself at the bottom. it's super long if you read the whole thing, so skip to the parts you need to know:
Explanation of Lifting Program
Each phase is for 4 weeks. This is a 3-day/week program (Mon, Wed, Fri or Tues, Thurs, Sat, etc..). The exercises are listed to the left. Each column represents one week. At the top of the first column it will say WEEK 1. Read all the way down that column and those are the exercises, set and repetitions for the day. For example in Phase 1, Day 1, Week 1 the first exercise is Jump Squat. To the right is a box that shows x5, that means one set of 5 repetitions. There are two more boxes with x5 in it before the next exercise is listed. This mean there are 3 set of 5 reps for that one exercise.
The first exercise is not shaded at all. Perform this exercise by itself with about 30 seconds rest in between each set. The next two exercises are shaded together. This indicates to superset the two exercises. Do one set of Front Squat and then go do a set of Chin-Ups. Come back to Front Squats and then do Chin-Ups again. Do this for three sets and then move on to the next group of exercises. The last three exercises are to be a superset also. Do one set of DB Incline, one set of Hip Extension and one set of DB Row and then start over until it has been done three times. These exercises are to be done in a slow and controlled manner.
A 5-10 minute warm-up should be done prior to lifting. The core work can be incorporated into that first 5-10 minutes. Running should be done after lifting is done.
When the first 4 weeks are completed, move to the next 4 week program. Not all the lifts will change, but the repetitions will go down and more weight should be used at this time. To increase strength, fewer repetitions need to be done with a little bit heavier weight.
There are 3 different phases on this excel sheet. At the bottom, each worksheet will say Phase 1, Phase 2, Phase 3.
Explanation of Lifts
Explosive Lifts
1-Leg Hop-Stand on one leg with knee bent and sitting butt back. Jump straight up and land in same starting position on same leg. Stabilize knee. Do not let knee turn in or out. Hold landing for 2 seconds, jump for desired amount of reps.
Tuck Jump-Stand with feet shoulder width apart, toes and knees straight ahead. Jump up as high as you can. At top of jump bring knees to chest. Land in athletic position with knees bent and butt back.
Jump Squat-Stand feet shoulder width apart, knees slightly bent and butt back. Use arm and jump as high as you can continuously for desired amount of reps. Land with butt back and chest up.
Heidens-This is a single leg explosive lift. Stand on one leg with knee bent and chest up. Jump laterally from right leg to left leg; try to get more height than distance in each jump. HOLD the landing for 2 seconds every time. When landing, bend knee and sit butt back.
Heidens (continuous)-Same as heidens. There is no hold at all. Make this fast and with good technique. Try to get as much height at possible in each jump. More height than distance.
Box Jumps-Start standing in front of box with feet shoulder width apart. Jump on top of box. When jumping, bend knees and sit butt back as if jumping for a rebound. Use both arms to help jump higher. When landing, sit butt back, chest up. HOLD for 2 seconds before stepping down off of box.
Box Jump to Depth Drop-Same as box jump. After landing on top of box step off box with right leg. Land in front of box on two feet in athletic position, knees bent and butt back. Turn around, repeat exercise, now step off box with left leg. Keep alternating.
Box Jump to Depth Jump-You will need two boxes. Start on top of box 1, jump off landing on two feet and instantly jump up onto second box. Keep good athletic position through entire exercise. Step down off of second box.
Lower Body Lifts
Ft. Squat-Stand feet shoulder width apart, toes straight and bar on shoulders. Start to sit back as if sitting in a chair. Always keep knees behind toes and reach butt back. At the bottom of the squat, top of thighs should be parallel to ground. Keep chest up and elbows up.
Back Squat-Same as front squat. Put bar on back of shoulders. Keep core tight and chest up throughout entire squat. Sit butt back and get top of thighs parallel to ground.
Ft. Split Squat-Hold the bar as you would in a front squat. Stand with the right foot forward and left foot back. It will look like a lunge position. Keep both toes straight ahead. Drop back knee down so it is 1 inch off the ground. Return to starting position. Make sure to extend front leg all the way up. This is a stationary exercise, there is no lunge action. We will progress to that later.
Lateral Squat-Start with feet a little wider than shoulder width apart, toes straight ahead. Sit to the right side keeping weight on heels. Reach butt back, keeping knees behind toes. At this point, left leg should be straight. Stand up to the middle and sit to the left side. This is called a lateral squat so you are squatting to one side than the other.
Lateral Lunge-Use a bar. Start standing feet shoulder width apart, chest up. Lunge out to right side, keeping toes straight. Sit back keeping weight on heels. Reach butt back, keeping knees behind toes. At this point, left leg should be straight. Push back to starting position. Do all reps on one leg then switch to other side.
RDL-Russian Dead Lift. Using a barbell, stand with feet shoulder width apart. Slightly bend knees and squeeze shoulder blades back. Bend at the waist and let the bar go down the front of thighs keeping eyes forward. Keep bar close to thighs all the way down. Back MUST be flat at all times. This exercise is to strengthen the hamstrings (back part of the legs).
DB RDL-Same as RDL, just using dumbbells. Stand with feet shoulder width apart. Slightly bend knees and squeeze shoulder blades back. Bend at the waist and let the DB’s go down the front of thighs keeping eyes forward. Keep DB’s close to thighs all the way down. Back MUST be flat at all times.
Hip Extension-Start on the floor on back with knees bent at 90 degrees. Feet should be flat on ground. Feet and knees together. Push through feet and lift up hips. Squeeze glutes as you push up. HOLD at top for 2 seconds. (same as Back Bridge in core work)
1-Leg Hip Extension-Same starting position as Hip Extension. Put right leg straight up in air and keep left foot flat on ground. Use left foot to push through the floor and hips up to ceiling. HOLD for 3 seconds at top. Relax all the way down and they repeat for reps.
2 Arm/1 Leg DB RDL-Same exercise as DB RDL, standing on one leg now. Holding two DB’s stand on right leg, slight bend in knee. Bend at the waist and let the DB’s go down the side of thigh keeping eyes forward. Left leg should go back and straight up to help with balance. Back MUST be flat at all times.
1 Arm/1 Leg DB RDL- Same exercise as 2 Arm/1 Leg DB RDL, standing on one leg now. Holding one DB, stand on right leg, slight bend in knee. Bend at the waist and let the DB go down the front of thigh keeping eyes forward. Left leg should go back and straight up to help with balance. Back MUST be flat at all times.
SB Leg Curl-Use a stability ball. Lay flat on ground with heels on SB and hands on the ground by side. Push heels into SB and lift hips. Curl legs back towards butt and keep hips up the whole time. Bring legs back to starting position. Do not let hips drop at all.
1-Leg SB Leg Curl-Same as SB Leg Curl, now using one leg. Keep one leg on SB with hands on the ground. Opposite leg should be straight out just above SB. Keep hips up at all times.
Hypers-This exercise is for glutes and hamstrings and low back. Usually there is a hyper machine in most gyms. Face down on machine. Keep chin tucked in to chest. Squeeze glutes and raise upper body until it is parallel with floor. Return all the way back down so head almost touches the bar.
Partner Glute Ham-You will need a partner for this exercise. You should be in an L position with knees on the ground and a partner holding your ankles. Keeping body straight, slowly lower chest to ground and use hands to push back up to starting position. As you get stronger you should be able to go down slower and use less push coming back up.
Step-Up-Use a barbell on back and 12 inch box. Stand in front of box, step up with right leg pushing through right heel on top of box. Bring left leg up on top of box and then step down with right leg first. Make sure not to let knee turn in at all while stepping up on box.
Speed Step-Up- Use a barbell on back and 12 inch box. Stand in front of box, step up with right leg pushing through right heel on top of box. Drive left knee up so it comes up to 90 degrees and then step down with left leg first. Make sure not to let knee turn in at all while stepping up on box.
Lunge-Hold dumbbells or put a bar on back. Start standing up tall with feet shoulder width apart. Step forward with left leg, keeping right leg in starting position. Take a long step, drop back knee just above ground. Both knees should be at 90 degrees at bottom. Push back to starting position. Do all reps on one right leg first and then all reps on left leg.
1-Leg Bench Squat-Use a bench and put right foot up on bench. Step forward with left foot on the ground as if you are in the lunge position with one foot elevated. Make sure to be far enough away from bench so knee does not go over toe. Bend back leg and drop down till left thigh is parallel with ground. Use glutes to push back up. Repeat for allotted reps.
Upper Body Lifts
DB Incline-Use dumbbells and a bench at an incline. Start with head and back against bench. Bring DB’s to shoulders and press up eyes. Slowly return them back to shoulders.
Alternating DB Incline (Arms Down)-Start in same position as DB Incline. Press with one arm at a time. Fully extend one arm all the way up and return to chest, then extend the other arm and return to chest.
Alternating DB Incline (Arms Extended)-Start in Same position as DB Incline. Extend both arms overhead. Keep right arm extended while lowering left arm. Press left arm back up, hold it extended and lower right arm. Keep alternating.
DB Row-Use one DB. Start with one hand on a bench, feet shoulder width apart and back flat. Keep eyes straight ahead. Begin to pull DB towards chest keeping elbow close to ribs.
Upper Back DB Row (UB DB Row)-Similar to DB Row. Same stance. Now keep elbow out away from body. This exercise will be harder to do so start out with less weight.
Bentover Row-This is using a barbell (one you would bench with). Stand feet shoulder width apart, knees bent and chest down towards the ground. Grab the bar with and underhand grip, palms facing you. Pull bar to CHEST, not stomach, then return bar to starting position.
Chin-Ups-Palms should be facing you. Start from hanging position, pull chin up over bar and then extend arms all the way down again.
Pull-Ups-The difference between chin-ups and pull-ups is the grip. Pull-ups are palms facing away from you.
Alternating DB Shoulder Press-Standing feet shoulder width apart, knees slightly bent and chest up. DB’s start on shoulders, press one at a time over head. Completely return to starting position before pressing the second DB.
Shoulder Press- Stand feet shoulder width apart and slight bend in knees. Press both arms over head into locked out position. Return to shoulders slow and controlled. ALWAYS KEEP KNEES BENT.
Lateral Raise-Stand with feet shoulder width apart, knees bent. Start with light weight in both hands and arms bent at 90 degrees, raise arms out to side until arms are parallel with ground.
Front Raise-Stand with feet shoulder width apart, knees bent. Start with light weight in both hands. Raise arms up in front of body until they are parallel with the ground. Keep thumbs up towards ceiling. Lower arms back to side.
Face Pull-Standing with knees bent and chest up, grab rope or band. Pull directly to chin, squeezing shoulder blades together. Elbows should finish out at 90 degrees.
Shoulder Circuit (T-W)-Lay on bench with chin just off of bench. Keep arms out to side with thumbs up towards ceiling. You should look like the letter T. Start with arms down close to ground and raise them up squeezing shoulder blades. Keep thumbs up the whole time.
Letter W-Bend arms at elbow keeping palms down towards ground. Raise arms up and squeeze shoulder blades. Should look like the letter W at this point.
Push-Up with Rotation-Start in push-up position. Do one push-up and then completely rotate to right side. You should finish on just your right arm with left arm straight up in the air. Do another push-up and rotate to the left side ending on just your left arm.
DB Curls-Stand feet shoulder width apart, knees slightly bent and chest up. Have arms completely straight, palms facing forward. Curl all the way up and all the way back down. Keep good athletic posture all the way through, do not use back to in this exercise.
Curl to Press-Stand with feet shoulder width apart, knees bent. Use dumbbells and do a DB Curl and then turn palms forward and press over head into a DB Shoulder Press. Slow and controlled return back to shoulders and then turn palms facing shoulders and finish eccentric part of the DB Curl.
Core Exercises
Ft. Bridge-Sometimes call plank. Lay face down on ground. Have elbows under shoulders and toes on the ground. Lift hip off ground and hold for assigned time. Keep back in a straight line. Do not let hips drop to ground or pike towards sky.
1-Leg Front Bridge-Same starting position as Front Bridge, now lift left leg off ground just a few inches, still maintaining a flat back. Hold for allotted time and then return left leg to ground and lift right leg up. Stay up the whole time; do not rest when switching legs.
Ft. Bridge (St. Arm)-Same as Ft. Bridge, now keep arms fully extended. Palms should be one the ground.
SB Front Bridge-Use a stability ball. Put hands on either side of ball, arms straight and with feet on the ground. You should look like you are in a push-up position on the stability ball. Hold that position for allotted time.
Lft + Rt Bridge-Lay on side with elbow directly under shoulder. Body should be in straight line with one leg on top of the other. Lift hips up and keep body in straight line. Eyes should be looking forward and top shoulder should be back.
Lft + Rt Bridge Dip-Same as Lft. + Rt. Bridge now move hips down towards ground and then up towards ceiling.
B. Bridge-Back Bridge-Lay on back with knees bent at 90*. Keep feet flat on ground. Lift hips up towards ceiling and hold for assigned time. Make sure feet and knees are together.
1-Leg B. Bridge-Same as Back Bridge, now use one leg. Lift one leg off the ground slightly and hold for desired amount of time.
1-Leg SB B. Bridge-Same as 1-Leg Back Bridge, now use a SB. Lift one leg off the ground slightly and hold for desired amount of time. Keep hands across chest. Hips up at all times.
90* Crunch-Lay on back with knees bent at 90*. Bring feet off the ground so hips are also bent at 90*. Line up hands with knees, one on either side and crunch up so hands move towards shoe laces. Come back down and repeat.
90* Crunch with Heel Touch-Same position as 90* Crunch. After you crunch up, lower heels to ground just enough to touch and then back to 90*. Keep back flat at all times. You should not be able to fit your hand under back at any point in time. Keep it flat.
Reverse Crunch-Laying in same position as 90* Crunch, bring hand above head flat on the ground. Hold on to something stable (ex. Bench leg, lifting partner legs, etc.), bring knees back towards forehead. Make sure hips come off the ground. Bring legs down to 90* and start from there. Do not bring feet all the way down to ground. Go slow and do not rock on this exercise.
St. Leg Crunch-Lie on back keeping legs straight. Hands across chest. Crunch up slowly. No rocking.
St. Leg Crunch with Rotation- Lie on back keeping legs straight. Hands across chest. Crunch up slowly and rotate to one side. Alternate sides each time. No rocking.
Toe Touches-Lie on back with legs extended in the air towards ceiling. Crunch up slowly trying to touch toes. Do not rock.
Lying Opposites-Lay on stomach and extend both arms over head. Squeeze butt and lift right leg and left arm at same time. Hold for 2 seconds at the top. Alternate each time.
SB Lying Opposites-Use a stability ball. Start by lying in the middle of SB with hands and feet touching the ground. Lift right arm with left leg, squeeze glutes. Return to starting position and alternate sides. Now lift left arm and right leg.
SB Crunch-Use a stability ball. Lie on the ball with it in the middle of back. Reach hands straight up towards ceiling and slowly crunch up keeping eyes on ceiling.
Off Bench Oblique-Use a bench and a partner. Lay on side with hip just off the edge of bench having partner hold at ankles and just above knees. Keep hands across chest (moving hands from across chest to behind head to extended over head will increase the difficulty of this exercise). Start with head and shoulders close to ground and crunch up keeping body straight.
Sprinters-Lay on back with body straight. Crunch up bending right leg. Keep left leg straight on the ground. Return to starting position. Crunch up bending left leg and return to starting position. Alternate each time.
Explanation of Lifting Program
Each phase is for 4 weeks. This is a 3-day/week program (Mon, Wed, Fri or Tues, Thurs, Sat, etc..). The exercises are listed to the left. Each column represents one week. At the top of the first column it will say WEEK 1. Read all the way down that column and those are the exercises, set and repetitions for the day. For example in Phase 1, Day 1, Week 1 the first exercise is Jump Squat. To the right is a box that shows x5, that means one set of 5 repetitions. There are two more boxes with x5 in it before the next exercise is listed. This mean there are 3 set of 5 reps for that one exercise.
The first exercise is not shaded at all. Perform this exercise by itself with about 30 seconds rest in between each set. The next two exercises are shaded together. This indicates to superset the two exercises. Do one set of Front Squat and then go do a set of Chin-Ups. Come back to Front Squats and then do Chin-Ups again. Do this for three sets and then move on to the next group of exercises. The last three exercises are to be a superset also. Do one set of DB Incline, one set of Hip Extension and one set of DB Row and then start over until it has been done three times. These exercises are to be done in a slow and controlled manner.
A 5-10 minute warm-up should be done prior to lifting. The core work can be incorporated into that first 5-10 minutes. Running should be done after lifting is done.
When the first 4 weeks are completed, move to the next 4 week program. Not all the lifts will change, but the repetitions will go down and more weight should be used at this time. To increase strength, fewer repetitions need to be done with a little bit heavier weight.
There are 3 different phases on this excel sheet. At the bottom, each worksheet will say Phase 1, Phase 2, Phase 3.
Explanation of Lifts
Explosive Lifts
1-Leg Hop-Stand on one leg with knee bent and sitting butt back. Jump straight up and land in same starting position on same leg. Stabilize knee. Do not let knee turn in or out. Hold landing for 2 seconds, jump for desired amount of reps.
Tuck Jump-Stand with feet shoulder width apart, toes and knees straight ahead. Jump up as high as you can. At top of jump bring knees to chest. Land in athletic position with knees bent and butt back.
Jump Squat-Stand feet shoulder width apart, knees slightly bent and butt back. Use arm and jump as high as you can continuously for desired amount of reps. Land with butt back and chest up.
Heidens-This is a single leg explosive lift. Stand on one leg with knee bent and chest up. Jump laterally from right leg to left leg; try to get more height than distance in each jump. HOLD the landing for 2 seconds every time. When landing, bend knee and sit butt back.
Heidens (continuous)-Same as heidens. There is no hold at all. Make this fast and with good technique. Try to get as much height at possible in each jump. More height than distance.
Box Jumps-Start standing in front of box with feet shoulder width apart. Jump on top of box. When jumping, bend knees and sit butt back as if jumping for a rebound. Use both arms to help jump higher. When landing, sit butt back, chest up. HOLD for 2 seconds before stepping down off of box.
Box Jump to Depth Drop-Same as box jump. After landing on top of box step off box with right leg. Land in front of box on two feet in athletic position, knees bent and butt back. Turn around, repeat exercise, now step off box with left leg. Keep alternating.
Box Jump to Depth Jump-You will need two boxes. Start on top of box 1, jump off landing on two feet and instantly jump up onto second box. Keep good athletic position through entire exercise. Step down off of second box.
Lower Body Lifts
Ft. Squat-Stand feet shoulder width apart, toes straight and bar on shoulders. Start to sit back as if sitting in a chair. Always keep knees behind toes and reach butt back. At the bottom of the squat, top of thighs should be parallel to ground. Keep chest up and elbows up.
Back Squat-Same as front squat. Put bar on back of shoulders. Keep core tight and chest up throughout entire squat. Sit butt back and get top of thighs parallel to ground.
Ft. Split Squat-Hold the bar as you would in a front squat. Stand with the right foot forward and left foot back. It will look like a lunge position. Keep both toes straight ahead. Drop back knee down so it is 1 inch off the ground. Return to starting position. Make sure to extend front leg all the way up. This is a stationary exercise, there is no lunge action. We will progress to that later.
Lateral Squat-Start with feet a little wider than shoulder width apart, toes straight ahead. Sit to the right side keeping weight on heels. Reach butt back, keeping knees behind toes. At this point, left leg should be straight. Stand up to the middle and sit to the left side. This is called a lateral squat so you are squatting to one side than the other.
Lateral Lunge-Use a bar. Start standing feet shoulder width apart, chest up. Lunge out to right side, keeping toes straight. Sit back keeping weight on heels. Reach butt back, keeping knees behind toes. At this point, left leg should be straight. Push back to starting position. Do all reps on one leg then switch to other side.
RDL-Russian Dead Lift. Using a barbell, stand with feet shoulder width apart. Slightly bend knees and squeeze shoulder blades back. Bend at the waist and let the bar go down the front of thighs keeping eyes forward. Keep bar close to thighs all the way down. Back MUST be flat at all times. This exercise is to strengthen the hamstrings (back part of the legs).
DB RDL-Same as RDL, just using dumbbells. Stand with feet shoulder width apart. Slightly bend knees and squeeze shoulder blades back. Bend at the waist and let the DB’s go down the front of thighs keeping eyes forward. Keep DB’s close to thighs all the way down. Back MUST be flat at all times.
Hip Extension-Start on the floor on back with knees bent at 90 degrees. Feet should be flat on ground. Feet and knees together. Push through feet and lift up hips. Squeeze glutes as you push up. HOLD at top for 2 seconds. (same as Back Bridge in core work)
1-Leg Hip Extension-Same starting position as Hip Extension. Put right leg straight up in air and keep left foot flat on ground. Use left foot to push through the floor and hips up to ceiling. HOLD for 3 seconds at top. Relax all the way down and they repeat for reps.
2 Arm/1 Leg DB RDL-Same exercise as DB RDL, standing on one leg now. Holding two DB’s stand on right leg, slight bend in knee. Bend at the waist and let the DB’s go down the side of thigh keeping eyes forward. Left leg should go back and straight up to help with balance. Back MUST be flat at all times.
1 Arm/1 Leg DB RDL- Same exercise as 2 Arm/1 Leg DB RDL, standing on one leg now. Holding one DB, stand on right leg, slight bend in knee. Bend at the waist and let the DB go down the front of thigh keeping eyes forward. Left leg should go back and straight up to help with balance. Back MUST be flat at all times.
SB Leg Curl-Use a stability ball. Lay flat on ground with heels on SB and hands on the ground by side. Push heels into SB and lift hips. Curl legs back towards butt and keep hips up the whole time. Bring legs back to starting position. Do not let hips drop at all.
1-Leg SB Leg Curl-Same as SB Leg Curl, now using one leg. Keep one leg on SB with hands on the ground. Opposite leg should be straight out just above SB. Keep hips up at all times.
Hypers-This exercise is for glutes and hamstrings and low back. Usually there is a hyper machine in most gyms. Face down on machine. Keep chin tucked in to chest. Squeeze glutes and raise upper body until it is parallel with floor. Return all the way back down so head almost touches the bar.
Partner Glute Ham-You will need a partner for this exercise. You should be in an L position with knees on the ground and a partner holding your ankles. Keeping body straight, slowly lower chest to ground and use hands to push back up to starting position. As you get stronger you should be able to go down slower and use less push coming back up.
Step-Up-Use a barbell on back and 12 inch box. Stand in front of box, step up with right leg pushing through right heel on top of box. Bring left leg up on top of box and then step down with right leg first. Make sure not to let knee turn in at all while stepping up on box.
Speed Step-Up- Use a barbell on back and 12 inch box. Stand in front of box, step up with right leg pushing through right heel on top of box. Drive left knee up so it comes up to 90 degrees and then step down with left leg first. Make sure not to let knee turn in at all while stepping up on box.
Lunge-Hold dumbbells or put a bar on back. Start standing up tall with feet shoulder width apart. Step forward with left leg, keeping right leg in starting position. Take a long step, drop back knee just above ground. Both knees should be at 90 degrees at bottom. Push back to starting position. Do all reps on one right leg first and then all reps on left leg.
1-Leg Bench Squat-Use a bench and put right foot up on bench. Step forward with left foot on the ground as if you are in the lunge position with one foot elevated. Make sure to be far enough away from bench so knee does not go over toe. Bend back leg and drop down till left thigh is parallel with ground. Use glutes to push back up. Repeat for allotted reps.
Upper Body Lifts
DB Incline-Use dumbbells and a bench at an incline. Start with head and back against bench. Bring DB’s to shoulders and press up eyes. Slowly return them back to shoulders.
Alternating DB Incline (Arms Down)-Start in same position as DB Incline. Press with one arm at a time. Fully extend one arm all the way up and return to chest, then extend the other arm and return to chest.
Alternating DB Incline (Arms Extended)-Start in Same position as DB Incline. Extend both arms overhead. Keep right arm extended while lowering left arm. Press left arm back up, hold it extended and lower right arm. Keep alternating.
DB Row-Use one DB. Start with one hand on a bench, feet shoulder width apart and back flat. Keep eyes straight ahead. Begin to pull DB towards chest keeping elbow close to ribs.
Upper Back DB Row (UB DB Row)-Similar to DB Row. Same stance. Now keep elbow out away from body. This exercise will be harder to do so start out with less weight.
Bentover Row-This is using a barbell (one you would bench with). Stand feet shoulder width apart, knees bent and chest down towards the ground. Grab the bar with and underhand grip, palms facing you. Pull bar to CHEST, not stomach, then return bar to starting position.
Chin-Ups-Palms should be facing you. Start from hanging position, pull chin up over bar and then extend arms all the way down again.
Pull-Ups-The difference between chin-ups and pull-ups is the grip. Pull-ups are palms facing away from you.
Alternating DB Shoulder Press-Standing feet shoulder width apart, knees slightly bent and chest up. DB’s start on shoulders, press one at a time over head. Completely return to starting position before pressing the second DB.
Shoulder Press- Stand feet shoulder width apart and slight bend in knees. Press both arms over head into locked out position. Return to shoulders slow and controlled. ALWAYS KEEP KNEES BENT.
Lateral Raise-Stand with feet shoulder width apart, knees bent. Start with light weight in both hands and arms bent at 90 degrees, raise arms out to side until arms are parallel with ground.
Front Raise-Stand with feet shoulder width apart, knees bent. Start with light weight in both hands. Raise arms up in front of body until they are parallel with the ground. Keep thumbs up towards ceiling. Lower arms back to side.
Face Pull-Standing with knees bent and chest up, grab rope or band. Pull directly to chin, squeezing shoulder blades together. Elbows should finish out at 90 degrees.
Shoulder Circuit (T-W)-Lay on bench with chin just off of bench. Keep arms out to side with thumbs up towards ceiling. You should look like the letter T. Start with arms down close to ground and raise them up squeezing shoulder blades. Keep thumbs up the whole time.
Letter W-Bend arms at elbow keeping palms down towards ground. Raise arms up and squeeze shoulder blades. Should look like the letter W at this point.
Push-Up with Rotation-Start in push-up position. Do one push-up and then completely rotate to right side. You should finish on just your right arm with left arm straight up in the air. Do another push-up and rotate to the left side ending on just your left arm.
DB Curls-Stand feet shoulder width apart, knees slightly bent and chest up. Have arms completely straight, palms facing forward. Curl all the way up and all the way back down. Keep good athletic posture all the way through, do not use back to in this exercise.
Curl to Press-Stand with feet shoulder width apart, knees bent. Use dumbbells and do a DB Curl and then turn palms forward and press over head into a DB Shoulder Press. Slow and controlled return back to shoulders and then turn palms facing shoulders and finish eccentric part of the DB Curl.
Core Exercises
Ft. Bridge-Sometimes call plank. Lay face down on ground. Have elbows under shoulders and toes on the ground. Lift hip off ground and hold for assigned time. Keep back in a straight line. Do not let hips drop to ground or pike towards sky.
1-Leg Front Bridge-Same starting position as Front Bridge, now lift left leg off ground just a few inches, still maintaining a flat back. Hold for allotted time and then return left leg to ground and lift right leg up. Stay up the whole time; do not rest when switching legs.
Ft. Bridge (St. Arm)-Same as Ft. Bridge, now keep arms fully extended. Palms should be one the ground.
SB Front Bridge-Use a stability ball. Put hands on either side of ball, arms straight and with feet on the ground. You should look like you are in a push-up position on the stability ball. Hold that position for allotted time.
Lft + Rt Bridge-Lay on side with elbow directly under shoulder. Body should be in straight line with one leg on top of the other. Lift hips up and keep body in straight line. Eyes should be looking forward and top shoulder should be back.
Lft + Rt Bridge Dip-Same as Lft. + Rt. Bridge now move hips down towards ground and then up towards ceiling.
B. Bridge-Back Bridge-Lay on back with knees bent at 90*. Keep feet flat on ground. Lift hips up towards ceiling and hold for assigned time. Make sure feet and knees are together.
1-Leg B. Bridge-Same as Back Bridge, now use one leg. Lift one leg off the ground slightly and hold for desired amount of time.
1-Leg SB B. Bridge-Same as 1-Leg Back Bridge, now use a SB. Lift one leg off the ground slightly and hold for desired amount of time. Keep hands across chest. Hips up at all times.
90* Crunch-Lay on back with knees bent at 90*. Bring feet off the ground so hips are also bent at 90*. Line up hands with knees, one on either side and crunch up so hands move towards shoe laces. Come back down and repeat.
90* Crunch with Heel Touch-Same position as 90* Crunch. After you crunch up, lower heels to ground just enough to touch and then back to 90*. Keep back flat at all times. You should not be able to fit your hand under back at any point in time. Keep it flat.
Reverse Crunch-Laying in same position as 90* Crunch, bring hand above head flat on the ground. Hold on to something stable (ex. Bench leg, lifting partner legs, etc.), bring knees back towards forehead. Make sure hips come off the ground. Bring legs down to 90* and start from there. Do not bring feet all the way down to ground. Go slow and do not rock on this exercise.
St. Leg Crunch-Lie on back keeping legs straight. Hands across chest. Crunch up slowly. No rocking.
St. Leg Crunch with Rotation- Lie on back keeping legs straight. Hands across chest. Crunch up slowly and rotate to one side. Alternate sides each time. No rocking.
Toe Touches-Lie on back with legs extended in the air towards ceiling. Crunch up slowly trying to touch toes. Do not rock.
Lying Opposites-Lay on stomach and extend both arms over head. Squeeze butt and lift right leg and left arm at same time. Hold for 2 seconds at the top. Alternate each time.
SB Lying Opposites-Use a stability ball. Start by lying in the middle of SB with hands and feet touching the ground. Lift right arm with left leg, squeeze glutes. Return to starting position and alternate sides. Now lift left arm and right leg.
SB Crunch-Use a stability ball. Lie on the ball with it in the middle of back. Reach hands straight up towards ceiling and slowly crunch up keeping eyes on ceiling.
Off Bench Oblique-Use a bench and a partner. Lay on side with hip just off the edge of bench having partner hold at ankles and just above knees. Keep hands across chest (moving hands from across chest to behind head to extended over head will increase the difficulty of this exercise). Start with head and shoulders close to ground and crunch up keeping body straight.
Sprinters-Lay on back with body straight. Crunch up bending right leg. Keep left leg straight on the ground. Return to starting position. Crunch up bending left leg and return to starting position. Alternate each time.
Monday, August 16, 2010
WFR
headed off for an eight-day wilderness first responder course. probably no internet. it should be a blast though. given that i spend so much time in the backcountry a WFR is something that i've wanted to get for a while. i would recommend at least taking a first aid course for everyone. it's the kind of thing that you don't think you'll ever need until you find yourself in a situation where someone is hurt/dying and you need to know what to do. at that point it becomes invaluable. besides, now, when i'm on a plane and some says, "is there a doctor here?" i can't exactly say "I'M A DOCTOR!" but i can at least help.
Sunday, August 8, 2010
endurance and speed workouts
continuing the theme of preparation for a new season, here is a full summer workout plan that the varsity soccer coach at school gave me. it's too late to fit the full cycle in, but there's some really good stuff in it that can be done individually, or next summer. (and yes it is a soccer workout, but soccer and ultimate are very similar in fitness requirements, so it carries over very well).
Conditioning will be done on Monday, Tuesday, Thursday and Friday.
PHASE 1
Phase 1-Monday
Tempo Runs x10 Week 1
Tempo Runs x12 Week 2
Tempo Runs x13 Week 3
Tempo Runs x14 Week 4
Phase 1-Tuesday
150 yd Shuttles (50 yd increments)
150 yd Shuttle x4 (1:30 Minute Rest) Week 1
150 yd Shuttle x5 (1:30 Minute Rest) Week 2
150 yd Shuttle x6 (1:00 Minute Rest) Week 3
150 yd Shuttle x6 (1:00 Minute Rest) Week 4
Phase 1-Thursday
Run 1 Mile, 400 yd Sprint x2 (3:00 Minute Rest) Week 1
Run 1 Mile, 400 yd Sprint x3 (3:00 Minute Rest) Week 2
Run 1 Mile, 400 yd Sprint x3 (3:00 Minute Rest) Week 3
Run 1 Mile, 400 yd Sprint x4 (3:00 Minute Rest) Week 4
Phase 1-Friday
Run 20 minutes at 60 % Week 1
Run 20 minutes at 70% Week 2
Run 25 minutes at 70% Week 3
Run 25 minutes at 70% Week 4
Explanation:
Tempo Run-Use a football field, soccer field or track. Sprint the side lines (or long part of the track) at 80% and jog the end lines. Make sure to keep moving the whole time. No walking.
150 yd Shuttle-Measure out 50 yds on a field. Put a cone at the beginning (0 yds) and one at the end (50 yds). Run three lengths: down, back, down. This is 150 yards. Rest 1:00 minute in between each shuttle.
1 Mile-Use a track or 1 mile measured distance. You are only running one mile.
400 Yard Sprint-Use a track and run 400 yards. One lap around track.
20 Minute Run-Run outside or on a treadmill. Run for allotted time and percentage.
Cooper Test-Run 2 miles under 12 minutes. This is your conditioning test when you arrive for pre-season in August.
PHASE 2
Phase 2-Monday
Sprint x5 20 yds, 30yds, 40 yds Week 5
Sprint x6 20 yds, 30yds, 40 yds Week 6
Sprint x8 20 yds, 30yds, 40 yds Week 7
Sprint x8 20 yds, 30yds, 40 yds Week 8
Phase 2-Tuesday
200 yd Shuttles (50 yd increments)
200 yd Shuttle x3 (1:30 Minute Rest) Week 5
200 yd Shuttle x4 (1:30 Minute Rest) Week 6
200 yd Shuttle x4 (1:30 Minute Rest) Week 7
200 yd Shuttle x5 (1:30 Minute Rest) Week 8
Phase 2-Thursday
Run 1 Mile, 200 yd Sprint x3 (1:00 Minute Rest) Week 5
Run 1 Mile, 200 yd Sprint x3 (1:00 Minute Rest) Week 6
Run 1 Mile, 200 yd Sprint x4 (1:00 Minute Rest) Week 7
Run 1 Mile, 200 yd Sprint x4 (1:00 Minute Rest) Week 8
Phase 2-Friday
60 yd Shuttles
60 yd Shuttle x8 (:45 seconds rest) Week 5
60 yd Shuttle x10 (:45 seconds rest) Week 6
60 yd Shuttle x10 (:45 seconds rest) Week 7
60 yd Shuttle x12 (:45 seconds rest) Week 8
Explanation:
Sprints-Measure out 20 yards, 30 yards and 40 yards. This is a sprint at 100% effort. Take 30-40 seconds rest in between each sprint. You are running 5, 6 or 8 of each distance.
200 yd Shuttles- Measure out 50 yds on a field. Put a cone at the beginning (0 yds) and one at the end (50 yds). Run four lengths: down, back, down, back. This is 200 yards. Rest 1:30 minute in between each shuttle.
1 Mile-Use a track or 1 mile measured distance. You are only running one mile.
200 Yard Sprint-Use a track and run 200 yards. Half a lap around track. Take 1:00 rest in between each one.
60 yd Shuttles- Measure out 5 yds, 10 yds and 15 yds on a field. Put a cone at the beginning (0 yds) and one at 5, 10 and 15 yd marks. Run to the 5 yard line and back to the start line, run to the 10 yard line and back to the start line, run to the 15 yard line and back to the start line. This is similar to a suicide. This is 60 yards. Rest :45 seconds in between each shuttle.
PHASE 3
Phase 3-Monday
Sprint x5 30 yds, 40 yds, 50 yds Week 9
Sprint x6 30 yds, 40yds, 50 yds Week 10
Sprint x8 30 yds, 40yds, 50 yds Week 11
Sprint x8 30 yds, 40yds, 50 yds Week 12
Phase 3-Tuesday
150 yd Shuttles (25 yd increments)
200 yd Shuttles (25 yd increments)
150 yd Shuttle x4 (1:30 Minute Rest) Week 9
150 yd Shuttle x5 (1:30 Minute Rest) Week 10
200 yd Shuttle x4 (2:00 Minute Rest) Week 11
200 yd Shuttle x5 (2:00 Minute Rest) Week 12
Phase 3-Thursday
Run 1 Mile, 400 yd Sprint x2 (2:00 min rest), 200 yd Sprint x3 (1:00 min rst)
Run 1 Mile, 400 yd Sprint x2 (2:00 min rest), 200 yd Sprint x3 (1:00 min rst)
Run 1 Mile, 400 yd Sprint x3 (2:00 min rest), 200 yd Sprint x4 (:45 sec rst)
Run 1 Mile, 400 yd Sprint x3 (2:00 min rest), 200 yd Sprint x4 (:45 sec rst)
Phase 3-Friday
60 yd Shuttles
60 yd Shuttle x12 (:45 seconds rest) Week 9
60 yd Shuttle x14 (:45 seconds rest) Week 10
60 yd Shuttle x16 (:45 seconds rest) Week 11
60 yd Shuttle x16 (:45 seconds rest) Week 12
Explanation:
Sprints- Measure out 30 yards, 40 yards and 50 yards. This is a sprint at 100% effort. Take 30-40 seconds rest in between each sprint.
150 yd Shuttles-Measure out 25 yds on a field. Put a cone at the beginning (0 yds) and one at the end (25 yds). Run six lengths. This is 150 yards. Rest 1:30 minute in between each shuttle.
200 yd Shuttles-Measure out 25 yds on a field. Put a cone at the beginning (0 yds) and one at the end (25 yds). Run eight lengths. This is 200 yards. Rest 2:00 minute in between each shuttle.
1 Mile-Use a track or 1 mile measured distance. Run fast!
400 Yard Sprint-Use a track and run 400 yards. One lap around track.
200 Yard Sprint-Use a track and run 200 yards. Half a lap around track.
60 yd Shuttles-See Phase 2 explanation.
PHASE 4
Phase 4-Monday
Soccer Field Sprint
Soccer Field Sprint x2 (3:00 Minutes Rest) Week 13
Soccer Field Sprint x3 (3:00 Minutes Rest) Week 14
Phase 4-Tuesday
60 yd Shuttles
60 yd Shuttle x16 (:45 seconds rest) Week 13
60 yd Shuttle x16 (:45 seconds rest) Week 14
Phase 4-Thursday
300 yd Shuttles
300 yd Shuttle x3 (4:00 Minutes Rest) Week 13
300 yd Shuttle x4 (3:00 Minutes Rest) Week 14
Phase 4-Friday
Run 20 minutes Week 13
Run 25 minutes Week 14
Explanation:
Soccer Field Sprint-Put a cone every 20 yards on soccer field or about 100 yards. There should be 5 cones 20 yards apart. Sprint 20 yards jog rest of field, turn around and repeat. Next trip down field sprint 40 yards, jog rest of field, turn around and repeat. Add 20 yards every time until you have done the whole field. Rest 3 minutes and repeat.
60 yd Shuttles- Measure out 5 yds, 10 yds and 15 yds on a field. Put a cone at the beginning (0 yds) and one at 5, 10 and 15 yd marks. Run to the 5 yard line and back to the start line, run to the 10 yard line and back to the start line, run to the 15 yard line and back to the start line. This is similar to a suicide. This is 60 yards. Rest :45 seconds in between each shuttle.
300 yd Shuttles- Measure out 25 yds on a field. Put a cone at the beginning (0 yds) and one at the end (25 yds). Run down and back six lengths. This is 300 yards.
20 Minute Run-Run outside or on a treadmill. Run for allotted time.
Conditioning will be done on Monday, Tuesday, Thursday and Friday.
PHASE 1
Phase 1-Monday
Tempo Runs x10 Week 1
Tempo Runs x12 Week 2
Tempo Runs x13 Week 3
Tempo Runs x14 Week 4
Phase 1-Tuesday
150 yd Shuttles (50 yd increments)
150 yd Shuttle x4 (1:30 Minute Rest) Week 1
150 yd Shuttle x5 (1:30 Minute Rest) Week 2
150 yd Shuttle x6 (1:00 Minute Rest) Week 3
150 yd Shuttle x6 (1:00 Minute Rest) Week 4
Phase 1-Thursday
Run 1 Mile, 400 yd Sprint x2 (3:00 Minute Rest) Week 1
Run 1 Mile, 400 yd Sprint x3 (3:00 Minute Rest) Week 2
Run 1 Mile, 400 yd Sprint x3 (3:00 Minute Rest) Week 3
Run 1 Mile, 400 yd Sprint x4 (3:00 Minute Rest) Week 4
Phase 1-Friday
Run 20 minutes at 60 % Week 1
Run 20 minutes at 70% Week 2
Run 25 minutes at 70% Week 3
Run 25 minutes at 70% Week 4
Explanation:
Tempo Run-Use a football field, soccer field or track. Sprint the side lines (or long part of the track) at 80% and jog the end lines. Make sure to keep moving the whole time. No walking.
150 yd Shuttle-Measure out 50 yds on a field. Put a cone at the beginning (0 yds) and one at the end (50 yds). Run three lengths: down, back, down. This is 150 yards. Rest 1:00 minute in between each shuttle.
1 Mile-Use a track or 1 mile measured distance. You are only running one mile.
400 Yard Sprint-Use a track and run 400 yards. One lap around track.
20 Minute Run-Run outside or on a treadmill. Run for allotted time and percentage.
Cooper Test-Run 2 miles under 12 minutes. This is your conditioning test when you arrive for pre-season in August.
PHASE 2
Phase 2-Monday
Sprint x5 20 yds, 30yds, 40 yds Week 5
Sprint x6 20 yds, 30yds, 40 yds Week 6
Sprint x8 20 yds, 30yds, 40 yds Week 7
Sprint x8 20 yds, 30yds, 40 yds Week 8
Phase 2-Tuesday
200 yd Shuttles (50 yd increments)
200 yd Shuttle x3 (1:30 Minute Rest) Week 5
200 yd Shuttle x4 (1:30 Minute Rest) Week 6
200 yd Shuttle x4 (1:30 Minute Rest) Week 7
200 yd Shuttle x5 (1:30 Minute Rest) Week 8
Phase 2-Thursday
Run 1 Mile, 200 yd Sprint x3 (1:00 Minute Rest) Week 5
Run 1 Mile, 200 yd Sprint x3 (1:00 Minute Rest) Week 6
Run 1 Mile, 200 yd Sprint x4 (1:00 Minute Rest) Week 7
Run 1 Mile, 200 yd Sprint x4 (1:00 Minute Rest) Week 8
Phase 2-Friday
60 yd Shuttles
60 yd Shuttle x8 (:45 seconds rest) Week 5
60 yd Shuttle x10 (:45 seconds rest) Week 6
60 yd Shuttle x10 (:45 seconds rest) Week 7
60 yd Shuttle x12 (:45 seconds rest) Week 8
Explanation:
Sprints-Measure out 20 yards, 30 yards and 40 yards. This is a sprint at 100% effort. Take 30-40 seconds rest in between each sprint. You are running 5, 6 or 8 of each distance.
200 yd Shuttles- Measure out 50 yds on a field. Put a cone at the beginning (0 yds) and one at the end (50 yds). Run four lengths: down, back, down, back. This is 200 yards. Rest 1:30 minute in between each shuttle.
1 Mile-Use a track or 1 mile measured distance. You are only running one mile.
200 Yard Sprint-Use a track and run 200 yards. Half a lap around track. Take 1:00 rest in between each one.
60 yd Shuttles- Measure out 5 yds, 10 yds and 15 yds on a field. Put a cone at the beginning (0 yds) and one at 5, 10 and 15 yd marks. Run to the 5 yard line and back to the start line, run to the 10 yard line and back to the start line, run to the 15 yard line and back to the start line. This is similar to a suicide. This is 60 yards. Rest :45 seconds in between each shuttle.
PHASE 3
Phase 3-Monday
Sprint x5 30 yds, 40 yds, 50 yds Week 9
Sprint x6 30 yds, 40yds, 50 yds Week 10
Sprint x8 30 yds, 40yds, 50 yds Week 11
Sprint x8 30 yds, 40yds, 50 yds Week 12
Phase 3-Tuesday
150 yd Shuttles (25 yd increments)
200 yd Shuttles (25 yd increments)
150 yd Shuttle x4 (1:30 Minute Rest) Week 9
150 yd Shuttle x5 (1:30 Minute Rest) Week 10
200 yd Shuttle x4 (2:00 Minute Rest) Week 11
200 yd Shuttle x5 (2:00 Minute Rest) Week 12
Phase 3-Thursday
Run 1 Mile, 400 yd Sprint x2 (2:00 min rest), 200 yd Sprint x3 (1:00 min rst)
Run 1 Mile, 400 yd Sprint x2 (2:00 min rest), 200 yd Sprint x3 (1:00 min rst)
Run 1 Mile, 400 yd Sprint x3 (2:00 min rest), 200 yd Sprint x4 (:45 sec rst)
Run 1 Mile, 400 yd Sprint x3 (2:00 min rest), 200 yd Sprint x4 (:45 sec rst)
Phase 3-Friday
60 yd Shuttles
60 yd Shuttle x12 (:45 seconds rest) Week 9
60 yd Shuttle x14 (:45 seconds rest) Week 10
60 yd Shuttle x16 (:45 seconds rest) Week 11
60 yd Shuttle x16 (:45 seconds rest) Week 12
Explanation:
Sprints- Measure out 30 yards, 40 yards and 50 yards. This is a sprint at 100% effort. Take 30-40 seconds rest in between each sprint.
150 yd Shuttles-Measure out 25 yds on a field. Put a cone at the beginning (0 yds) and one at the end (25 yds). Run six lengths. This is 150 yards. Rest 1:30 minute in between each shuttle.
200 yd Shuttles-Measure out 25 yds on a field. Put a cone at the beginning (0 yds) and one at the end (25 yds). Run eight lengths. This is 200 yards. Rest 2:00 minute in between each shuttle.
1 Mile-Use a track or 1 mile measured distance. Run fast!
400 Yard Sprint-Use a track and run 400 yards. One lap around track.
200 Yard Sprint-Use a track and run 200 yards. Half a lap around track.
60 yd Shuttles-See Phase 2 explanation.
PHASE 4
Phase 4-Monday
Soccer Field Sprint
Soccer Field Sprint x2 (3:00 Minutes Rest) Week 13
Soccer Field Sprint x3 (3:00 Minutes Rest) Week 14
Phase 4-Tuesday
60 yd Shuttles
60 yd Shuttle x16 (:45 seconds rest) Week 13
60 yd Shuttle x16 (:45 seconds rest) Week 14
Phase 4-Thursday
300 yd Shuttles
300 yd Shuttle x3 (4:00 Minutes Rest) Week 13
300 yd Shuttle x4 (3:00 Minutes Rest) Week 14
Phase 4-Friday
Run 20 minutes Week 13
Run 25 minutes Week 14
Explanation:
Soccer Field Sprint-Put a cone every 20 yards on soccer field or about 100 yards. There should be 5 cones 20 yards apart. Sprint 20 yards jog rest of field, turn around and repeat. Next trip down field sprint 40 yards, jog rest of field, turn around and repeat. Add 20 yards every time until you have done the whole field. Rest 3 minutes and repeat.
60 yd Shuttles- Measure out 5 yds, 10 yds and 15 yds on a field. Put a cone at the beginning (0 yds) and one at 5, 10 and 15 yd marks. Run to the 5 yard line and back to the start line, run to the 10 yard line and back to the start line, run to the 15 yard line and back to the start line. This is similar to a suicide. This is 60 yards. Rest :45 seconds in between each shuttle.
300 yd Shuttles- Measure out 25 yds on a field. Put a cone at the beginning (0 yds) and one at the end (25 yds). Run down and back six lengths. This is 300 yards.
20 Minute Run-Run outside or on a treadmill. Run for allotted time.
Saturday, August 7, 2010
getting ready for the fall season
with another year of summer league done with, i figure it's a good time to talk about what you can do to get into shape for whatever the next season of ultimate is. i'll break it up into a couple different days of stuff.
first, as an overview, what does it mean to be in shape for ultimate? in terms of other sports, soccer and lacrosse are probably the most similar in terms of gameplay and fitness requirements. there are elements of football, but obviously it doesn't have the same kind of continuous gameplay that ultimate does. so, with that said, what to you need to do to be in ultimate shape?
the most important thing in my mind is endurance. this is pretty self-explanatory. if you don't have the endurance to play a full point, you won't be able to do much on the field besides stand around.
after endurance is speed/agility. again, fairly self-explanatory. if you don't have speed and can't change direction very well, you will be almost totally ineffective as a cutter or a defender, and again, you won't be able to do much besides stand around.
last on the list is strength. this is not to devalue raw strength in an ultimate game, but as a non-contact sport (in theory at least), you don't need strength as much as you need running ability. you could be a very weak person, and still be effective based on simple running ability. however, strength i think is usually overlooked for this reason exactly. the biggest reason strength is important is it just makes you stronger and more resilient, and therefor, less prone to injury (strength makes you stronger...that might be the most insightful thing i've ever said). apart from the health benefit that strength will give you, it will also give you an advantage, particularly when it comes to 50-50 discs, and especially 50-50 discs in the air. if a throw goes up, and the receiver and defender converge at the same time, almost 100% of the time, the stronger person will come out on top. strength allows you to more effectively box people out, put your body in the way of the disc, fight through a hard D, etc. IMHO, developing strength is the easiest and fastest way to dramatically improving your game. obviously different people have different philosophies, but talk to almost any high level ultimate player and they will tell you that hitting the weight room was one of the best decisions of their lives.
put these three factors together, endurance, speed/agility, strength, and you will find yourself performing dramatically better on the field.
first, as an overview, what does it mean to be in shape for ultimate? in terms of other sports, soccer and lacrosse are probably the most similar in terms of gameplay and fitness requirements. there are elements of football, but obviously it doesn't have the same kind of continuous gameplay that ultimate does. so, with that said, what to you need to do to be in ultimate shape?
the most important thing in my mind is endurance. this is pretty self-explanatory. if you don't have the endurance to play a full point, you won't be able to do much on the field besides stand around.
after endurance is speed/agility. again, fairly self-explanatory. if you don't have speed and can't change direction very well, you will be almost totally ineffective as a cutter or a defender, and again, you won't be able to do much besides stand around.
last on the list is strength. this is not to devalue raw strength in an ultimate game, but as a non-contact sport (in theory at least), you don't need strength as much as you need running ability. you could be a very weak person, and still be effective based on simple running ability. however, strength i think is usually overlooked for this reason exactly. the biggest reason strength is important is it just makes you stronger and more resilient, and therefor, less prone to injury (strength makes you stronger...that might be the most insightful thing i've ever said). apart from the health benefit that strength will give you, it will also give you an advantage, particularly when it comes to 50-50 discs, and especially 50-50 discs in the air. if a throw goes up, and the receiver and defender converge at the same time, almost 100% of the time, the stronger person will come out on top. strength allows you to more effectively box people out, put your body in the way of the disc, fight through a hard D, etc. IMHO, developing strength is the easiest and fastest way to dramatically improving your game. obviously different people have different philosophies, but talk to almost any high level ultimate player and they will tell you that hitting the weight room was one of the best decisions of their lives.
put these three factors together, endurance, speed/agility, strength, and you will find yourself performing dramatically better on the field.
Friday, August 6, 2010
pre-tournament jitters/mental games
summer league final tournament is tomorrow, so i figured i'd ramble about my pre-tournament routine/feelings a little bit.
it's totally normal to have pre-game jitters, in fact, i think it's not normal if you're totally calm and relaxed going into a game or tournament. the form those jitters take varies from person to person though. some people get all nervous about their performance and start visualizing what they don't want to do. from a sports psychology view, this is the absolute worst thing to do. once you start thinking about what might go wrong, it's almost impossible to think of anything else. for example: don't think of an elephant. what's the first thing that pops into your mind? exactly. once you start having all those negative thoughts and images, your play will directly mirror them. basically, if you think you're going to suck, you will suck.
according to sports psychologists, the way to combat this is to maintain your focus and stay in the 'champions zone.' this is easier said than done of course, but the point is to try and not think. it sounds counter-intuitive; how do you force yourself to not think, because once you think about not thinking, you start thinking again, etc. to try and get a grasp on it, it helps to have a picture of your brain. the front part of your brain is all dedicated to analyzing and responding to a situation. it's kinda like RAM on a computer. information comes in, is processed, and you make a decision. the back half of your brain on the other hand, has all the things that you know, like how to ride a bike, how to talk, how to throw a flick or backhand. to get into the 'champions zone' you need to stop using your front brain, and start using your back brain. remember, your front brain makes analytical decisions, whereas your back brain makes instinct decisions. if, right now you picture yourself playing a game of ultimate, imagine what it would be like using your front brain. "okay, there's a throw." "the throw is to me." "i should catch it." "how should i catch it?" "claw or pancake catch?" etc. now imagine your back brain reacting. instead of analyzing every detail of the situation, your back brain resorts to what it already knows about a disc being thrown to you, and you catch it. there's no thinking involved, you just do it. kinda like nike.
so now the question is, how do you get into the 'champions zone?' i find it useful to establish a pre-game or pre-tournament routine that calms the nervousness and helps you focus. for me, i try to always be prepared going into a tournament, packing my bag the night before, getting enough sleep, figuring out what food i'll need, then once i'm at the tournament, i usually pop in my ipod and listen to 'where the streets have no name' a couple times. different people have different songs, but this one works for me. while i'm listening to it, i'll baby powder my feet and put my cleats on, always right cleat first. as i'm warming up i'll visualize my strengths on the field, visualize the cuts, try to see a couple throws ahead in the play. then once the game starts i'm warmed up, psyched, and most of all i'm not thinking about what i can't do. i'm locked in on the game, and all my actions are coming from my back brain reacting to the situation, not off in lala land worrying about dropping the pull or anything.
what i would say to people is find a routine that works for you and stick with it. having all the skills will make you a good player in any sport, but if you have the mental strength to go along with those skills you will be a great player. like i said before, there is nothing worse than thinking about what you can't do. just focus on the game, and you'll find that you will not only excel at what you know you're good at, but you'll also be able to do what you didn't think you could.
it's totally normal to have pre-game jitters, in fact, i think it's not normal if you're totally calm and relaxed going into a game or tournament. the form those jitters take varies from person to person though. some people get all nervous about their performance and start visualizing what they don't want to do. from a sports psychology view, this is the absolute worst thing to do. once you start thinking about what might go wrong, it's almost impossible to think of anything else. for example: don't think of an elephant. what's the first thing that pops into your mind? exactly. once you start having all those negative thoughts and images, your play will directly mirror them. basically, if you think you're going to suck, you will suck.
according to sports psychologists, the way to combat this is to maintain your focus and stay in the 'champions zone.' this is easier said than done of course, but the point is to try and not think. it sounds counter-intuitive; how do you force yourself to not think, because once you think about not thinking, you start thinking again, etc. to try and get a grasp on it, it helps to have a picture of your brain. the front part of your brain is all dedicated to analyzing and responding to a situation. it's kinda like RAM on a computer. information comes in, is processed, and you make a decision. the back half of your brain on the other hand, has all the things that you know, like how to ride a bike, how to talk, how to throw a flick or backhand. to get into the 'champions zone' you need to stop using your front brain, and start using your back brain. remember, your front brain makes analytical decisions, whereas your back brain makes instinct decisions. if, right now you picture yourself playing a game of ultimate, imagine what it would be like using your front brain. "okay, there's a throw." "the throw is to me." "i should catch it." "how should i catch it?" "claw or pancake catch?" etc. now imagine your back brain reacting. instead of analyzing every detail of the situation, your back brain resorts to what it already knows about a disc being thrown to you, and you catch it. there's no thinking involved, you just do it. kinda like nike.
so now the question is, how do you get into the 'champions zone?' i find it useful to establish a pre-game or pre-tournament routine that calms the nervousness and helps you focus. for me, i try to always be prepared going into a tournament, packing my bag the night before, getting enough sleep, figuring out what food i'll need, then once i'm at the tournament, i usually pop in my ipod and listen to 'where the streets have no name' a couple times. different people have different songs, but this one works for me. while i'm listening to it, i'll baby powder my feet and put my cleats on, always right cleat first. as i'm warming up i'll visualize my strengths on the field, visualize the cuts, try to see a couple throws ahead in the play. then once the game starts i'm warmed up, psyched, and most of all i'm not thinking about what i can't do. i'm locked in on the game, and all my actions are coming from my back brain reacting to the situation, not off in lala land worrying about dropping the pull or anything.
what i would say to people is find a routine that works for you and stick with it. having all the skills will make you a good player in any sport, but if you have the mental strength to go along with those skills you will be a great player. like i said before, there is nothing worse than thinking about what you can't do. just focus on the game, and you'll find that you will not only excel at what you know you're good at, but you'll also be able to do what you didn't think you could.
Wednesday, August 4, 2010
ultimate and beer
the eternal dilemma...go to the tournament party on saturday night, get wasted with all the other teams, or stay home and sober so you're not hungover for the finals on sunday morning. unfortunately, i think many people choose the former option. i've heard so many stories about teams losing championship games because half their players are hungover, or still drunk.
i'm not against drinking. i like good, dark beer every once and a while. but getting piss drunk on budwiser or, god forbid, natty ice, the night before championship play is one of the stupidest ideas in the world. maybe that's my thinking on alcohol as a whole coming out, but i think that you should drink beer to enjoy drinking beer and if you get drunk from that, so be it, but drinking beer for the sake of getting drunk is stupid. especially since most of the beer drunk at parties and stuff is just plain shit. if you're going to drink, at least drink something that doesn't taste like horse piss. have something with a little bit of body.
anyway, try to stay off the binge drinking the night before the tournament. you'll play better and have more fun. plus you'll be more fun to play against.
i'm not against drinking. i like good, dark beer every once and a while. but getting piss drunk on budwiser or, god forbid, natty ice, the night before championship play is one of the stupidest ideas in the world. maybe that's my thinking on alcohol as a whole coming out, but i think that you should drink beer to enjoy drinking beer and if you get drunk from that, so be it, but drinking beer for the sake of getting drunk is stupid. especially since most of the beer drunk at parties and stuff is just plain shit. if you're going to drink, at least drink something that doesn't taste like horse piss. have something with a little bit of body.
anyway, try to stay off the binge drinking the night before the tournament. you'll play better and have more fun. plus you'll be more fun to play against.
Tuesday, August 3, 2010
chainsaws and loppers
a few years ago my dad bought a little electric chainsaw for use around our house. i'm not exactly sure what his thought process was, but i told him repeatedly that an electric chainsaw is pretty much useless and is probably more dangerous than a gas chainsaw. it makes sense right? the point of a chain saw is to walk around cutting up stuff that's too big to cut by hand. my dad's response was: well, it's okay because you'll just drag whatever you want to cut to where the saw is...yeah.
anyway, he never actually used it, and so over the weekend i broke it out for the first time to cut up a tree that came down over the winter and we had to move. annnnd, the conclusion: an electric chainsaw is not the most useless piece of equipment ever designed, but very close to it. there is a place for it, namely in that you don't need to start it every time you want to cut something, so it's good for small stuff that's in a clump. but, it has so little power. i was struggling to cut through pine trees that had been dead for years with it.
moral of the story: if you need a chainsaw, do yourself a favor and spend a little bit of money on it. it'll be so worth it in the long run. just get a nice husqvarna or stihl saw, don't waste your time with an electric, unless you're that rare person who has nice, neatly cared for woods and doesn't have any trees more than six inches in diameter.
Friday, July 30, 2010
the importance of friends
there's the joke about how to tell who your friends are.
a friend will come bail you out of jail, but a true friend will be sitting next to you saying, "damn we fucked up, but we had fun doing it."
you know who those true friends are in life. hold onto them. you might move to opposite sides of the country or the world, but stay in touch, and they'll always be there for you.
Thursday, July 29, 2010
sleep
whatever you do, make sure you're getting enough sleep. i just finished four years of sleep-deprived high school and it sucked. i'd suggest looking into the research that dr. james maas, a professor at cornell who has done extensive research on the effects of sleep on the body, both mentally and physically. from personal experience, i can say definitively that the more sleep i get, the better i play. it's easier for me to concentrate and i notice a difference in my play. the amount of sleep needed varies slightly from person to person, but research suggests that EVERYBODY needs a minimum of 7 hours per night for optimum performance. in teenagers, this goes up to 9 1/4 hours of sleep per night.
Wednesday, July 28, 2010
baby powder
before a big game or tournament, or even just a long, hot day out on the field, baby powder the shit out of your feet, socks, cleats, and shorts. it'll make a huge difference late in the day when everyone else is tired and sweaty, and you've still got dry feet. for that matter, baby powder your hands too. it helps keep them dry so you can grip the disc better. climbing chalk also works well. whatever you use though, it never hurts to take a second to dry your hands when you first get the disc. unless there's an open throw, it's better to take that one second to wipe your hands so you can be sure of your throw.
Monday, July 26, 2010
nothing to report
it's been a slow day in the 603, woke up late, went to the gym, built some shelves for my room, played guitar. unfortunately no ultimate was involved. sometimes these days come around. second to last summer league game is on wednesday, and two of our handlers are down with injuries, so i'm thinking i'll get a lot of touches. my ankle is still slightly swollen, so i'm thinking tomorrow will be another down day to give it some rest.
that actually sparked a brainwave.
tip of the day: listen to your body. as a disclaimer, being hurt is my least favorite thing in the world, hands down, so 90% of the time, when i'm hurt, i will do my absolute best to try and play through the pain. however, there comes a point when playing through the pain is detrimental. so, that said, listen to your body. when it says you're done, or you can't move your knees, or whatever other ailment you might have, listen. the field will always be there another day. as the concussion poster in the trainer's room at school says, 'it's better to miss a game than a whole season.' case in point, three weeks ago i was backpacking and i woke up one morning and was unable to move my ankle without pain. thinking it was just tight, i laced up my boots and started hiking. about an hour later, after ibuprofen, my ankle still made me wince with every step. deciding it would be better to hike out to the road i just crossed instead of hiking the ten miles to the next road, i came out. when i got it checked out, i found out that i had bursitis in my ankle, and if i had kept walking, it could have turned into full-blown tendinitis. it still hurts, and i need to ice it, but at least i can walk and run. so listen.
Sunday, July 25, 2010
camp, cycling, and running
i guess it's not a good sign that within a few days of starting a blog i disappear for about a week and a half. in my defense, we just moved, and then i took off for amherst, ma for an ultimate camp, then when i got back i went to maine for a 50-mile bike race the next day, so i've been busy to say the least. since i've been gone so long, this post will be appropriately sized. i've included convenient headings so the topics are easy to distinguish from each other.
ULTIMATE
anyway, the week in amherst at NUTC was one of the most fun things i've done recently. spending a week playing ultimate with some of the best high school players in the country was an opportunity that i was incredibly lucky to have. unfortunately i had to play the whole time with a bum ankle, thanks to bursitis i picked up while backpacking, but i was able to gut it out and at least hold my own. for anyone who is interested in ultimate, i would absolutely suggest NUTC. tiina booth and the rest of the staff there are second to none. for example, this year one of the counselors was sarah 'surge' griffith, who is one of the captains of seattle riot, one of the best defenders in the game, and who recently returned from prague where she was playing with riot in the WUCC tournament.
CYCLING
right after returning from NUTC, i took off for maine to ride in a 50-mile bike race with a friend from school. she's on the cycling team and has ridden this ride before, and somehow she managed to drag me into riding it with her. just so you know, the furthest i've ever ridden on a bike before this is ten miles. because my road bike (which i salvaged from a trash heap) is broken right now, i had to borrow my mom's bike, which is about as old as i am (still younger than my own bike). it has old-school shifters on the bottom tube, and baskets instead of clips for pedals, so i wasn't expecting much. put simply, at the end of the race, my friend comes up to me and says, "why the hell didn't you try out for the varsity cycling team at school?"
RUNNING
i recently finished Born To Run. it was sitting on my bedside table for a while, and i meant to read it, but never got around to it. then at NUTC, darden, one of the counselors said, "put it at the top of your list. period. i'm not big on organized religion or religion by the book, but if i had to choose a gospel, it would be this book." darden is a pretty cool guy, so i took his word for it and started reading it. a day later, i was done. it's that good. put simply, it will change the way you look at not only running, but how you live your life. thoreau went to walden pond to 'live deliberately'. i think he would find a similar spirit in Born To Run. it's not so much a book about running as it is a book about becoming a runner, not simply a person who runs.
and with that, i'm done. take it easy.
Tuesday, July 13, 2010
Zip's Tips
part of the inspiration to create this blog comes from Josh Ziperstein, who is one of the most respected members of the Ultimate community. not only is he one of the most skilled players in the game today, he's also one of the smartest. he went to Brown as an undergrad and won both a national title and a Callahan while he was there, so he's prime time. for a while he ran a site called Zip's Tips, in which he gave daily thoughts about becoming a world class Ultimate player. obviously i don't have the experience that Zip's got, but i'll give it a shot from my own years of playing high school, summer league, and soon, high level college Ultimate.
so to start off, stealing blatantly from Zip: visualize greatness. when you have a free moment, visualize that huge layout D or skying your defender on a huck. this starts ingraining the image in your mind and so when the moment comes, you won't have to think. you'll just do it. visualizing greatness can help mentally prepare you for the split-second decisions you'll have to make while playing.
What's up?
I guess I should take this opportunity to introduce myself. My name is Matt Zia and I'm from New Hampshire. Next year I'm taking off to Colorado College as a freshman. I guess this blog is a way for people to keep in touch with me, or rather, for me to keep in touch with people from 2000 miles away.
The name of the blog comes from two of my favorite things in the world, Ultimate, and Life. I'm what you'd call an Ultimate junkie. I live and breathe Ultimate and have since as long as I can remember. Growing up I played soccer and hockey, but Ultimate was what really stuck with me. Maybe it's because I'm a heck of a lot better at it than I ever was at soccer or hockey, but regardless, I absolutely love the sport, ignoring the fact that many people still don't consider it as such.
Anyway, I'll be using this as a way to try and keep people back home, and everywhere else in touch with me. I'm going to try and post daily thoughts. On what? Well...The Good Stuff: Thoughts on Ultimate and Life.
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