July 18-24

The Prairie Fire practice on Wednesday was really good. Worked on marks and breaking marks, set plays, then 10 pull, then a scrimmage, finishing off with conditioning. The scrimmaging was great experience for me.

July 18 - Lift and Throw

July 19 - rest

July 20 - Lift and Throw

July 21 - Stairs/Accel

July 22 - P.F. Practice

July 23 - rest

July 24 -

7/18 Lifting

Warmup

1A. Back Squat 3x5 @ 145 lbs, 155 lbs, 175 lbs
1B. Bench Press 3x6 @ 135 lbs, 145 lbs, 165 lbs

2A. BOSU lateral jumps
2B. One-Leg Calf Raises 20 each
do 3 sets

3A. Wide-Grip Lat Pulls
3B. Seated Row

4A. Seated Dumbell Press
4B. Dumbell Curls

5A. Dumbell Shrug
5B. Tricep Pressdown

Core Workout: 3 circuts of...
1. Medicine Ball Twists (60)
2. Fire hidrants (10 each leg)
3. Plank (70 sec)
4. Glute-hamstring raises (10)

7/20 Lifting

Warmup
0. Cable Work - squat rows, x-pulls, push-pulls

1A. Step Ups 3x5 each leg @ 115, 115, 125 lbs
1B. Pullups 3x max

2A. Split Squats 3x5 each leg @ 105, 115, 115 lbs
2B. Military Press 3x6 @ 115 lbs

3A. DB Incline Bench
3B. One-Leg Calf Raises
3C. DB Upright Row

4A. DB Shoulder Side Raise
4B. Lawn Mower

Core Workout: 3 sets of...
1. ABCs (20)
2. Leg "Kick Backs" (12 each leg)
3. Side Plank (60 sec each side)
4. Superman Raises (14)

7/21 Stairs/Accel

Dynamic warmup

1. Sprint form: 30 yds - 2x jump backs, 2x mountain climber, 2x base steal

2. Hill sprint x5

3. Stair Circuit x3

4. 4x Lunge compass, 2x6 Explosive pushups

July 11-17

I went to San Diego to visit 2 of my brothers. Great trip. Threw on the beach a little when we went, also.

July 11 - San Diego

July 12 - San Diego

July 13 - San Diego

July 14 - San Diego

July 15 - Agility

July 16 - Summer League

July 17 - Throw (2 hours!)

7/15 Agility

Dynamic warmup

1. Sprint form: 30 yds - 2x mountain climbers, 2x jump backs, 2x 2-hops

2. Star Drill - Crossover x2

3. Star Drill - Lat & Base x2

4. Hill sprint x4

5. Agility Ladder Circuit x1

Agility Circuit

2....3

........

1....4

(The periods are just for spacing. Each side of the square is 10 yds)

• Carioca: sprint from 1 to 2, carioca to 3, backpedal to 4, and carioca back to 1.
• Comeback: sprint from 1 to 3, backpedal to 4, sprint to 2, backpedal back to 1.
• Drop: backpedal from 1 to 2, sprint to 4, backpedal to 3, sprint back to 1.
• Shuffle: shuffle from 1 to 4, shuffle to 2, shuffle to 3, and shuffle back to 1.
• X-run: sprint from 1 to 2, sprint to 4, sprint to 3, sprint to 1.
• L-drill: link

The second time through the circuit I go in the opposite direction (start at cone 4).

July 4-10

I went to the Prairie Fire "huck and run" optional throwing practice on the Nelson-Atkins front lawn. I got some good advice and threw a ton of hucks, working on touch and distance.


July 4 - rest July 5 - Conditioning and Throw
July 6 - PF "Huck and Run"
July 7 - Lifting
July 8 - rest
July 9 - Summer League
July 10 - Lifting


7/5 Conditioning
1. Dynamic warmup
2. 2x 40 yd sprint (4.95 sec....kind of dissapointed but I'll shave off more time come fall)
3. Crossfit: 200m run + 20 pullups + 200m + 30 pushups + 200m + 40 situps + 200m + 50 squats + 200m + 50 squats + 200m + 40 situps + 200m + 30 pushups + 200 m + 20 pullups + 200m
(finished in 15:13)


7/7 Lifting
Warmup (eliptical, jog, jump rope, inchworms, speed squats)
0. Cable Work - squat rows, x-pulls, push-pulls


1A. Step Ups 5 each leg @ 115 lbs
1B. Pullups max
do 3 sets


2A. Split Squats 5 each leg @ 105 lbs
2B. Military Press 6 @ 115 lbs
do 3 sets


3A. DB Incline Bench
3B. One-Leg Calf Raises
3C. DB Upright Row


4A. DB Shoulder Side Raise
4B. Lawn Mower


Core Workout: 3 sets of...
1. ABCs (20)
2. Leg "Kick Backs" (10 each leg)
3. Side Plank (60 sec each side)
4. Superman Raises (16)

The "T drill"

1

2 4 5 6 7

3

The spacing between each cone is 5 big steps (~ 4-5 yds). Also this "diagram" is sideways; you begin facing the line of numbers 2,4,5,etc. Start at 2 and basketball shuffle to 1, then over to 3, and back to 2. Then shuttle run down the line of numbers: sprint to 4, backpedal back to 2, sprint to 5, backpedal back to 2, etc. until you get to 7. At 7 do three step-outs/fakes and throw the disc on the third one. Then turn around and sprint back to 2 and leap off one leg as high as you can.

This seems to be best for conditioning, because the ideal way to work on top speed and acceleration is to constantly be going close to 100%. In this drill you get tired and can't go 100% speed the entire time. Also, a great way to improve this drill is to do it with a partner. You can start it with a throw, have a mark on you during the step-outs/fakes, and have the partner float a disc to you for the jump. (I still haven't tried it with a partner).

Notes on Throwing

This may seem obvious, but the most important thing you can do to improve your throwing ability is to throw a lot. Obviously, you need proper form; doing hundreds of throws with poor form is not going to help you (actually it will only get you more entrenched in bad habits). But the number one way to get awesome at doing anything is repetition. You can't exactly visualize your way to a better forhand huck, nor can you read your way to a better one. These help only if you are constantly throwing and working on your form. Repetition breeds excellence. I wish I could follow my own advice 100%, but some days it's hard to find anyone to throw or the motivation to throw by myself and look like a goon. With that said, I throw about 3 times a week (not counting summer league) for around an hour each time. Hopefully I'll see some results come fall.

June 27 - July 3

June 27 - rest

June 28 - rest

June 29 - Agility

June 30 - Lifting

July 1 - Stairs and Throw

July 2 - Summer League - lost to Mark's team 12-15 :(

July 3 - rest

6/29 Agility

1. Dynamic warmup
2. Sprint form: 30 yds - 2x jumps backs, 2x mountain climbers, 2x hollywoods, 2x A-skips
3. T-drill x3
4. Agility Circuit x2
5. 4x 100%-0%-100%
*We did something close to this in practice; it works on speed changes. Accelerate up to full speed in 15 yds, keep sprinting 10 yds more, come to a stop within 5 yds, and immediately sprint back to full speed for 10 yds. Obviously, you want to set up cones for this.

6. 10 lateral cone jumps, 10 bounds, 2x carioca (10 yds)

6/30 Lifting

1A. Back Squat 3x5 @ 135 lbs, 155 lbs, 165 lbs
1B. Bench Press 3x10 @ 135 lbs, 145 lbs, 155 lbs

2A. BOSU lateral jumps
2B. Calf raises 10 @ 135 lbs (barbell on back)
do 3 sets

3A. Wide-Grip Lat Pulls
3B. Seated Row

4A. Seated Dumbell Press
4B. Dumbell Curls

5A. Dumbell Shrug
5B. Tricep Pressdown

Core Workout: 3 circuts of...
1. Medicine Ball Twists (60)
2. Fire hidrants (10 each leg)
3. Plank (60 sec)
4. Glute-hamstring raises (10)

Plyometrics:

1. Sitting Box Jumps 2x5

*Straddle a box (or bench), sitting down on it. Explode up and onto the box.

2. Box Lateral Shuffle 2 sets

7/1 Stairs

1. Dynamic warmup

2. Sprint form: 30 yds - 2x jumps backs, 2x mountain climber, 2x base steal

3. 10x 10 yd sprint (adequate rest in between, not conditioning i.e. 100% each time)

4. 4x 10 yd carioca

5. Stair Circuit x3

6. Jump rope 3 min

Threw with Hirchmanzadeh for 45 min

June 20-26

If you didn't know, Prairie Fire is the relatively new (1 year old) club team in Kansas City. Last year in their first season they got 5th or so at Regionals, which I think is pretty impressive for a new squad. Anyway, I didn't try out this summer, but I did get invited to the "practice squad", which just means I'm can go to their practices but not games. My first practice was supposed to be Wednesday, but we only got an hour in before T-storms rolled in. So I lifted instead.

June 20 - rest

June 21 - Lifting

June 22 - rest

June 23 - Agility Ladder

June 24- PF Practice and Lifting

June 25 - rest

June 26 - Conditioning/Agility

6/21 Lifting

Warmup

Cable Work (squat rows, x-pulls, push-pulls)

1A. Split Squats 3x5 @ 105 lbs

1B. Military Press 3x 30 sec @ bar (45 lbs)

2A. Step Ups 3x5 each leg @ 125 lbs, 115 lbs, 115 lbs

2B. Pull Ups 3x max

*3-4 are done with 3 sets of 8-10 reps*

3A. Incline Dumbell Bench

3B. Dumbell Deadlift

3C. Dumbell Upright Row

4A. Dumbell Side Raise

4B. Lawn Mower

*Lean over and put hand and knee on bench. Lift the dumbbell with opposite hand straight up to shoulder/pec.

Core Workout

1. ABC's (20)

*Cross your feet in the air and do a situp to the left (A) to the right (B) and then up (C).

2. Leg "kick backs" (10 each leg)

*Start on your hands and knees. Slowly extend one leg back and up, so that the hamstring and hip are fully extended.

3. Side Planks (60 sec each side)

4. Superman Raises (16)

*Lay down on your stomach with your arms out in front of you. Lift your right arm simultaneously with your left leg. Repeat with left arm and right leg

6/23 Agility Ladder

Dynamic warmup and sprints

Sprint form: 30 yds - 2x mountain climbers, 2x jump backs, 2x 2-hops, 2x hollywoods

3x5 Box Jumps

3x2 Depth Jumps

2-3 min Jump Rope

Agility Ladder Circuit

• Each Leg Forward
• Linear Skip
• Linear Hop - Stabilization
• Linear Hop - Quick
• Base Shift Forward
• Single Leg Dissociation
• Lateral Shuffle
• Lateral Skip
• Base Rotations
• Crossover Run
• Crossover Jump
• In-in-out Shuffle
• High Knees
• Crossovers
• In-out Hops (2 feet)
• Lateral Skiers
• Slalom Jump
• In-out Steps
• Backward in-in-out Steps

*There's no way I can explain all these, but I will say that the overall focus is improving coordination/body control, quick feet, hip mobility, and plyometric training. This is the best thing I do to improve footwork for defense. I do each exercise twice (used to do 4) before moving on.

6/24 Lifting

Dynamic warmup

Cables (squat row, x-pulls, lunge w/ punch)

1. Power Clean and Jerk 3x5 @ 115 lbs

2A. One Leg'd Squats 8

2B. Bar Pullups 30 sec

do 3 sets

*3-5 are done in 3 sets; reps varying*

3A. Dumbbell Bench

3B. Reverse-Grip Lat Pull Down

4A. Dips

4B. Dumbbell Tricep Extensions

5A. Dumbbell Front Arm Raise

5B. Hanging Knee Ups

Core Workout: 3 circuits of...

1. Oblique Extensions (25 each side)

2. Plank Leg Raises (10 each leg)

3. Vertical-Leg Situps w/ Plate (25)

6/26 Conditiong/Agility

Dynamic warmup and sprints

Sprint form: 30 yds - 2x jump backs, 2x mountain climbers, 2x 2-hops

10 tuck jumps

3x Crossovers

1x Dot drills (3 different things)

Conditioning: 3x { [30 yd sprint + 20 sec rest]x6 + 2 min rest}

Defensive footwork: 10 angled backpedal-to-sprints (each side)

June 13-19

June 13 - Lifting

June 14 - Conditioning and Throw

June 15 - Throw (100 throws, med/short)

June 16 - Lifting

June 17 - rest

June 18 - Summer League

June 19 - Stairs/Sprints

6/13 Lifting

Dynamic warmup

Cables

• Squat Row
• Squat X-Pull (like this, but squat first and explode up with the x-pull)
• Lunge w/ Punch

1. Power Clean and Jerk 3x5 @ 115 lbs

2A. One Leg'd Squats 8

2B. Bar Pullups 30 sec (lay on back under bar and pull chest up to bar)

do 3 sets

*3-5 are done in 3 sets; reps varying*

3A. Dumbbell Bench

3B. Reverse-Grip Lat Pull Down

4A. Dips

4B. Dumbbell Tricep Extensions

5A. Dumbbell Front Arm Raise

5B. Hanging Knee Ups

Core Workout: 3 circuits of...

1. Oblique Extensions (25 each side)

*Use one of those back extension things for this, except position sidewise and do oblique "crunches"

2. Plank Leg Raises (10 each leg)

*Get in forward plank position. Keep one foot/toe on the ground and lift the other leg about 1 ft off the ground, keeping the leg straight.

3. Vertical-Leg Situps w/ Plate (25)

*Put your feet together and point your legs vertically in the air. Hold a plate (25,35,45 lbs) above you with arms locked and do a crunch, reaching for your toes.

6/14 Conditioning

Dynamic warmup

Crossfit: 3x {10 pullups, 10 burpees, 400m run} for time

Throw for 40 min while tired

6/16 Lifting

Same as 6/3 except...

• Cable work (squat rows, x-pulls, push-pulls)
• 1A. Jump Squats 3x5 @ 95 lbs
• Increased weight on Bench Press

6/19 Stairs/Sprints

Dynamic warmup

Sprint form: 30 yds- 2x jump backs, 2x mountain climber, 2x 2-hops

3x Stair Circuit {One foot every, One foot every other, 2-foot hops every other, 1-foot hops every, 2 up 1 down (hard to explain) }

*Worked on explosiveness and Triple Extension

Basketball shuffles 2x8 (5 yds)

3x {50 situps, 10 rim jumps}

June 6-12

June 6 - Speed/Agility

June 7 - Lifting and Throw

June 8 - rest

June 9 - rest

June 10 - Agility/Plyos

June 11 - Summer League

June 12 - rest

6/6 Speed/Agility

Dynamic warmup

Sprint form: 30yds - 2x jump backs, 2x mountain climbers, 2x base steal, 4x hollywoods

Speed: 3x T drill, 1x sprint circuit (2x L drill), 10x backpedal-to-sprints, 4x 100%-50%-100%

*I'll make a document soon that shows the T drill and the sprint circuit, but for now I'll say that the T drill combines basketball shuffles, a shuttle run, and step outs. The L drill is used in the NFL combine.

Strech

6/7 Lifting

0. Sitting Box Jumps 2x5

*Straddle the box while sitting on it. Jump straight up and land on the box.

1A. Split Squats 3x8 @ 105lbs

1B. Military Press 3x 30 sec @ bar (45 lbs)

2A. Step Ups 3x8 each leg @ 105 lbs

2B. Pull Ups 3x max

*3-4 are done with 3 sets of 8-10 reps*

3A. Incline Dumbell Bench

3B. Dumbell Deadlift

3C. Dumbell Upright Row

4A. Dumbell Side Raise

4B. Lawn Mower

*Lean over and put hand and knee on bench. Lift the dumbbell with opposite hand straight up to shoulder/pec.

Core Workout

1. ABC's (20)

*Cross your feet in the air and do a situp to the left (A) to the right (B) and then up (C).

2. Leg "kick backs" (10 each leg)

*Start on your hands and knees. Slowly extend one leg back and up, so that the hamstring and hip are fully extended.

3. Side Planks (60 sec each side)

4. Superman Raises (16)

*Lay down on your stomach with your arms out in front of you. Lift your right arm simultaneously with your left leg. Repeat with left arm and right leg.

6/10 Agility/Plyos

Dynamic warmup

Agility Ladder Circuit (Too long to post and explain)

3x5 Box Jumps

2x3 Depth Jumps

*Step off a box/bench, land with both feet and explode straight up, trying to minimize time on the ground.

Lateral Bag Drill 2 sets

Stretch

May 30- June 5

This week was my first "real" week back to Ultimate, as all my time before this has been resting my knees and doing lighter workouts that aren't really worth posting. Mayfest turned out great: lots of PT, fun team, played well against Prairie Fire. I think we finished 3-4 on the weekend, but we were better than our record. Also summer league started Thursday. Not that competitive overall, but I get to match up against the college (former + current) players on other teams. It feels good to lift again, but I'm starting out light so I don't even mess with tendonitis again. I also did a lot of throwing this week, but I didn't write down when and how much.



May 30 - Mayfest Memorial

May 31 - Mayfest Memorial

June 1 - rest

June 2 - rest

June 3 - Lift (workout below)

June 4 - Summer League

June 5 - rest




I've been reading everything on Chris Frost's blog and one major thing I've implemented is alternation training. I'll do most exercises in pairs or circuits so that I'm resting each muscle group between sets but not stopping altogether, and I can get my workout done faster.

Lifting 6/3


1A. Back Squat 3x8 @ 95 lbs, 105lbs, 115lbs

1B. Bench Press 3x10 @ 105lbs, 115lbs, 125lbs



2A. BOSU lateral jumps 2 sets
*Here's an explanation from a great blog:
I got this one from LT's trainer: we set up 2 bosu balls next to each other about a 2 feet apart and did Single-leg lateral bounds from one to the other (like this, but landing on the inside of the bosu ball). Focus is on minimal contact time & moving explosively with proper landing mechanics. So awesome cuz if you didn't land properly & explosively you either bounced straight off it or fell straight on your ass. Apparently LT is so ridiculous at them that his trainer throws med balls & weighted footballs at him in different sequences and he catches & throws them back in mid-air. Just. Dirrrty.

2B. Calf raises 3x10 @ 80 lbs (barbell on back)

Find a good edge to do these on. I use one of those aerobics platforms 'cause that's the only good surface at my gym. Work getting full range of motion and exploding upward.


*3-5 are all done with 3 sets (reps varying from 6-10)*
3A. Wide Lat Pull Downs

3B. Seated Row



4A. Seated Dumbell Press

4B. Dumbell Curls



5A. Dumbell Shrug

5B. Tricep Pressdown
*Don't put your hands against the knobs; it's harder if you have to grip the rope tight.



Core Workout: 3 circuts of...

1. Medicine Ball Twists (60)
*Sit down, bend your knees slightly, and put your feet against a wall. Twist from side-to-side, under control, and focus on reaching back far.

2. Fire hidrants (10)
*Get on hands and knees. Lift one leg 90 degrees upward/to the side. Knee should stay at a right angle to leg, and focus is on lifting from the hip flexor.

3. Plank (60 sec)

4. Glute-hamstring raises
*We did this in practice. Lay on your back with your knees bent. Extend your hips into the air and hold for 2 sec. Keep your core and glutes tight.


-Jack