09-28-2016

Workout:

Week 3: Day 2
Warm Up: Burpees, Jumping Jacks, Mountain Climbers, Band Assisted Front Rack Stretch, Band Assisted Lat Stretch

Clean Warm Up: Barbell Only

Hang Power Clean and Jerk: 10 sets of 3 at 95 lbs
Pull Up Holds: 10 x 10 sec
Barbell Jump Squats: 5 sets of 12 (barbell only)

Cool Down: Hip Stretch

Reading:

Chapter 6 of "Legacy"

This chapter is about team-ness and how teams have to be working together.  A central theme of the chapter is that the All Blacks have a policy of "no dickheads".  The author talks a lot about teammates having accountability to each other.  The author also mentions two quotes that I liked:

The first is attributed to Rudyard Kipling: "For the Strength of the Pack is the Wolf, and the strength of the Wolf is the Pack."

The second the author refers to as an old Arab proverb:  "It's better to have a thousand enemies outside the tent than one inside the tent."

The meaning here is pretty self-explanatory.  I like these because I think they do a good job explaining the challenge and conveying meaning in a concise manner.

Notes:

How do you inspire someone?

My current theory is inspiration can fuel long-term motivation, a higher goal.  Maybe one way to inspire someone is to show them what's possible?

09-27-2016

Workout:

Week 3: Day 1
Warm Up: Squat Jumps, Squat to Stands, Hollowbody rocks, Assisted external rotation

Back Squat: Work up to 1x10 heavy, then do 2x10 at 90%.  Form should be perfect, heavier than last week (45, 85, 105, 125, 145, 165, 185, 2 x 175)

Assisted Pistols: 4x8

AMRAP in 10 minutes:
- 15 Push ups
- 15 American KB Swings (45 lbs)

Hollowbody Holds 2 x 15

Cool Down: Couch Stretch

Reading:

https://ultiworld.com/2016/09/27/contender-will-wont-win-nationals-mens-division/

-  Truck Stop makes semis this year
- Why is Madison on this list?
- Bravo out in quarters

09-26-2016

Workout:

Wind throwing: 210 throws - working on throwing with a smooth, coordinated elbow/wrist motion, then adding more power.  Pulls practice.  Keeping forarm/wrist/disc inline on upwind backhands.

Reading:

Chapter 5 of "Legacy", by James Kerr.

This chapter is titled "Learn".

This chapter is mostly about how growth is about dedicating yourself to being a little better at something every day.  Some side themes that crop up are making an effort to master the details, and always focusing on continuous learning.  The author borrows a quotation from Daniel Pink (author of "Drive"), listing the three factors that he believes creates motivation in a person: mastery, autonomy, and purpose.

I liked this chapter, but didn't feel like I was breaking any new ground here.

09-25-2016

Workout:

No Workout - Rest Day

Reading:

No Reading.

Notes:

Lakefill disc golf in the fall is a gift, enjoy it whenever you get the chance.

09-24-2016

Workout:

Recovery Jog

Week 2: Day 5

1-Arm Bench Press: 4x8
Bench Glute Bridges: 3 x 10
Dumbbell Curls:  3 x 10

Reading:

Chapter 4 of "Legacy".

This chapter is about "Responsibility" - This felt like a shallow version of Clown Tent.

This was good though: "By the time they play on Saturday the players have taken over the asylum."

09-23-2016

Workout:

Week 2: Day 4
Warm Up: Mini-Band Series, Core Activation, Hamstring Warm Up

Trap Bar Deadlift x 5, Every Minute on the Minute for 10 min (225)

Circuit x 3 of:
- Skater Squats x 10 each leg
- Front Raises x 10 ea (5 lb plates)
- Lateral Raises x 10 ea (5 lb plates)

Hand Release Push-Ups: 5 reps every 30 sec for 4 min

Reading:

Chapter 3 of "Legacy".

This chapter is basically about how having a greater purpose matters.  The example the author uses is that the All-Blacks have a saying about how they have a mission "to enhance the jersey and pass it on to a better state than what it was when you got it".

A few months ago while WUGC was going on, I was chatting with Andy about how people will find another level within themselves when it feels like there's more at stake.  The example that came to mind is you have talented players who normally work on their game constantly pushing their workouts and preparation to an extreme for WUGC tryouts (across all divisions).  My thought was why aren't these players already going at 100%?  It's obvious that they know what it takes to elevate their game, so why aren't they maximizing it, WUGC or not?  Maybe the extremely motivated can still be motivated further.  The other thought in play was how can teams that don't provide a "USA" across the chest tap into this?  It seems obvious to me that a level of this feeling of something greater is present, even for a team like machine.  But why?  Is it due to the difficulty of making the team?  Is it due to city pride?  Is it due to the teammates you get to play with?  What's at play here?

09-22-2016

Workout:

20 Minutes of PT exercises and Stretching

No workout - Rest Day

Reading:

Chapter 2 of "Legacy" by James Kerr

This chapter is mostly about willingness to change.  The sub-theme is about how team culture is driven by investment in personal growth.  The title is called "go for the gap", which basically seems to mean "take initiative".  The author lists 4 parts to culture change:

- A case for change
- A compelling picture of the future
- A sustained capability to change
- A credible plan to execute

I like this list.  I was talking a bit with Zub the other day about culture and leadership, and I feel like this ties into our discussion pretty well.  It seems apparent that culture is not a bad/good lightswitch, but must be guided towards "better" at all times.

09-21-2016

Workout:

Week 2: Day 2
Warm Up: Hip stretches, burpees, jumping jacks, mountain climbers, banded front rack and lat stretches
Clean Warm Up: just the barbell

Hang Power Clean: 5x5 (115 lbs)
Bent over row: 3x12 (135 lbs)
Amrap in 7 min of:
- Power Cleans x 10 (95 lbs)
- Burpees
Lateral Lunges (25 lb plate)

Cool down: LAX Glutes

Reading:

Chapter 1 of "Legacy", By James Kerr

The main theme of this chapter is the strength in humility.  The author talks about how two of the senior players on the All Blacks will sweep the locker room after a game, cleaning up after themselves and the team.  The author goes on to talk about this philosophy of humility and "never being too big for small tasks".  Why is this a powerful image?  Pick an NFL/NBA/MLB/NHL superstar.  Can you imagine them sweeping their locker room?

09-20-2016

Workout:

Week 2: Day 1
Warm Up:  3 min of cycling, jump squats, toe touch squats, hollowbody lifts, banded ext. rotation squats

Back Squat: Work up to 1x10 heavy, then do 2x10 at 90% of that, heavier than last week
10 x ea: 45, 75, 95, 115, 135, 155, 175, 2x165

1-arm Strict Press: 2 x 10 ea (35 kb)
1-arm Push Press: 2 x 10 ea (40 kb)

21-15-9 of:
Box Jumps: 30"
KB Deadlift: 85 lbs

Tabata Flutter Kicks: x 8

Cool down: Couch Stretch, Adductor Stretch

Reading:

https://ultiworld.com/2016/09/20/early-2017-college-preview-womens-division/

Stanford keeps almost everyone and is coming off a dominant nationals performance, they're an easy pre-season favorite to repeat.  The real question is who's gonna be in the final with them?  I'm already psyched for the prospect of a Stanford/Dartmouth Gegg/Verzuh showdown in the quarters or semis.

09-19-2016

Workout:

Throwing: 300 throws - Low, High both sides, Scoobers, Quick Releases

No workout - Rest Day

Reading:


On the three phases of Motor Learning (Cognitive, Associative, Autonomous):

"Interestingly, at this final phase, more effort or repetition does not necessarily improve skill. Without targeted coaching or skill development, people get as good as they need to be, and no more. Once a person learns to type emails reliably, they are not likely to get any faster or more accurate. In the same vein, once someone learns to parallel park well enough to pass their driver’s license test, they are probably not going to become an elite stunt driver even if they drive for several more decades."

- SIT in S&C, Craig Weller

This is a neat article.  Take a look at the article for more details.  The obvious point here is that if someone does not actively make a plan to get better ("targeted skill development"), they will stop improving once the Autonomous phase is reached, likely well below their potential.  Just because you can throw a flick 30 yards most of the time, does this mean you have mastered the 30 yard flick?

09-18-2016

Workout:

No Workout - Rest Day

Reading:

"Mental toughness (assuming it can be operationally defined) and stress inoculation are context specific.  Novel experiences, like enduring a simulated boot camp, might provide variety and fun but preparedness demands repeated exposure to specific stressors regardless of one’s ability to withstand physical hardship."

"It is preparedness, and not abstract qualities like mental toughness, that athletes are really after."

- The Myth of Mental Toughness Training, Doug Kechijian

09-17-2016

Workout:

Throwing: 280 throws - Target practice, working on ready position and transferring weight into legs.

Week 1: Day 5 & 6
Part 1:
Warm Up: Dynamic warmup
200 m
400 m
800 m
400 m
200 m

Part 2:
1-Arm Bench Press (10, 8, 6, 4, 2, 1, 2, 4, 6, 8, 10)
Circuit x4:
- 1-Arm Row x 15
- Bench Glute Bridges x 15
- Bicep Curls x 10ea

Indoor Rock Climbing: 3 hours of top roping with Snax: 5.8, 5.9 x 3, 5.9+, 5.10a, first 10m of a 5.11a

Reading:

"There really is nothing to like about this team.  #B1GCats" - @kineslla316

Charlie had some spare tickets to go see the Wildcats play vs Duke at Ryan Field.  So the two of us plus AJ headed up to Evanston to check this year's team out.  While we won, the level of play was pretty depressing overall, it felt like both teams deserved to lose.  Thorson was blasting balls wildly off target, our O-line couldn't do anything against the Duke blitzes, and it seemed like we ran for no gain a million times.  Then in the 2nd half, we just start putting up bombs, a few work out, and that's enough to get the w.  Kinsella's tweet sums it all up nicely.

09-16-2016

Workout:

Throwing: 600 Throws - Working on wrist mechanics, then blades, io, flat, oi

Week 1: Day 4
Warm Up: Mini-band series
Deadlift: -
- Work up to a heavy 1 rm (not max) - 305 (trap bar)
- 5x5 at 80% - 245 (trap bar)
AMRAP in 10 minutes:
- Lateral Jumps: 6-12"x 25 reps
- DB Thrusters: 15 reps (25 lbs)
Alternate EMOM x 14:
- Hanging knee tucks x 12
- Assisted Pistols x 5ea
Mobility: LAX Quads

Reading:

Building Career Capital

Eric is talking about the fitness industry, but the lessons feel broadly applicable.

09-15-2016

Workout:

Throwing: 300 throws - Flick and Backhand wrist mechanics, contrast method, pulls, hammers, scoobers.

Week 1: Day 3
Warm Up: Dynamic Warm Up
For 5 Cycles:
AMRAP in 4 min of:
- 25 Box Jumps (30")
- 25 KB Deadlifts (55 lbs)
- 20 Jumping Alternating Lunges
- 20 Candlesticks
- 15 Pushups
- 15 Cobra W to Ys
Rest for 2 min between rounds
For each cycle, restart the AMRAP

20 minutes of foam rolling and voodoo band 

Reading:

I did not read anything particularly interesting today.  I read through some ultiworld and 538 articles, so, the best thing I read yesterday is:

"Fun Fact:  bacon packaging is federally mandated to have a transparent window that is at least 1.5 in wide and shows 70% of the length of the bacon."

-538

09-14-2016

Workout:

Throwing:
 360 throws.  1-Leg throwing, Flick/Backhand/Hammer/Scoober.  5-hole Breakmark theory: working on the 4 holes.

10 minutes of foam rolling

Week 1: Day 2 of Natalie Offseason Lifting Plan:
Warm Up - Burpees, Jumping Jacks, Mountain Climbers, Banded Front Rack Mobility
Clean Warm Up (with a dowel, then with a barbell)

Every Minute on the Minute: 3 x Hang Power Cleans at 95 lbs
Strict Pull Ups: 5x5
Circuit x3 (not for time):
Bulgarian Split Squats x 10ea leg (Goblet, 35 lbs)
Isometric Hold 30 sec
Good Mornings x10 (Barbell, 65 lbs)
Side Planks 30 sec ea side

Cool Down - LAX ball glutes, thoracic spine


Reading:

"Stages of Skill Learning -

A look at the movements and skills being carried out in a peewee league compared to the NFL show a relative similarity in the movement patterns themselves, but a massive difference in the quality of the movements and in the skill abilities at these levels.... In developing these performance levels, all of these athletes would have gone through three distinct learning stages:
- The Cognitive Stage: (Learning a new skill)
- The Motor Stage: (Grooving a skill)
- The Autonomous Stage: (Using a skill in-game automatically)"

- Ian Jeffreys, Gamespeed

09-13-2016

Part 1: What workout did you do?

- 30 minutes of foam rolling and stretching
- 120 yards of walking lunges (two sets of 30 yards x 2), 50 lateral lunges each side
- 80 minutes of throwing with 808
- Week 1: Day 1 of Natalie Offseason Lifting Plan:
Back Squats: 45x10, 65x10, 85x10, 105x10, 125x10, 145x10, 165x10, 155x10x2
DB Strict Press: 35x4x8
4 round for time (15 rep ea):
kb swing (55 lbs)
hollowbody lifts
box jump
push up

Part 2: What's the best thing you read?

'They're all going to know my name now': A week inside the walls with Houston as it prepared to stun Oklahoma"

Houston's "why" is love, and players are encouraged to work hard and play for one another more than for themselves. All week Herman pounds home the message: "We genuinely love the guy next to us. When you line up against Oklahoma, you know your 'why' is better, your purpose is greater." All this frivolity and fondness is laid over a foundation Herman picked up at his previous stop. Herman and his staff are relentlessly organized and plan out every conceivable detail. "It's as if [Ohio State coach Urban] Meyer's program and Plan to Win is being executed by Tom Cruise's character in Risky Business," says graduate assistant Dan Carrel, a former Buckeyes aide.

Open Source

For the last few seasons, Black Market Ultimate has set out on a noble mission to bring the game of ultimate to anyone willing to learn.

The core principles are inclusiveness, positivity, and a commitment to growth.  All of our practices are completely open.  Our peak attendance last season was 71, and we'd routinely get 50+ players out, all of them eager to get better.

From the outset our goal was to invest in the process, to master fundamentals, and to play good ultimate.  I believe that a correct process does not guarantee results, it only puts you in the best position possible to achieve.

In order to truly make the BMU process "open source", this is the practice plan we put together for this season.  I hope this can be a useful reference for practice planning in the future. Please feel free to take a look, ask questions, or use any part you like.

https://docs.google.com/spreadsheets/d/1XJ6cfbsGUWGzBlqfaAHBx0YgWpvGb01eqvI03hZ8DL4/edit?usp=sharing

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