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