11-29-2016

Workout:

Week 4: Day 1 (1.5 hrs)
Warm Up:
Foam Roll
4-Way Hip
Hip Lifts
Mini band psoas activation
Kneeling t-spine rotation
Side Plank
Front Plank
Ankle Mobility
SLDL
2x:
Toe Touch Squat
PVC Hip Hinge
Eccentric Push Up
---
High Object Jumps 2x10
Rhythmic Lunge Jumps 2x10ea
Depth Jumps 2x5
Jump Squats with Barbell 2x6 (65)
Romanian Deadlift 3x3 at 85%:
Warm Up: 135 x 5, 185 x 3, 225 x 3
Work: 255 x 3 x 3
Back Squat 3x3 at 85%:
Warm Up: 45 x 8, 115 x 3, 155 x 3, 205 x 3, 245 x 1
Work: 255 x 3 x 3
---
Cool Down:
Pivoting Practice
Hip Stretches
Voodoo band

Throwing (0.5 hrs) - Ivert Flick Huck Wrist Mechanics, Backhand Pull Wrist Mechanics

Reading:

I did not read today.

Notes:

Fun fact: Blue mini-bands last approximately 3 years for me before they wear out and snap.  I have snapped 3 in the last couple weeks.

11-28-2016

Workout:

Disc Golf (0.5 hrs)

Foam Rolling, Activation, and Prehab (1 hr)

Reading:

I finished "The Great Courses: Behavioral Economics" today.  In the last lecture they discuss "nudges", various kinds of policy changes that can alter behavior, and a few other misc. topics.

Overall, the idea of "the great courses" is cool.  The thought that you can learn about any number of topics from great teachers is an attractive one.  However, I felt that the verbal methods the lecturer use make it much harder to listen to as compared to a "true" audiobook.  I thought that it was worth listening to this, but I also felt like the lecturer would get very dry at times or over-explain basic concepts.

Notes:

Mental note - After daylight savings, it gets dark outside very quickly after a normal work day.  This makes working out outside after work more difficult.

Mental note 2 - Once the ground freezes in late December, working out outside is no longer on the table, since cleats don't work properly.  This is the absolute latest that footwork and skills work need to move indoors.

11-27-2016

Workout:

Indoor Ultimate (2.5)
- 2 x 150s beforehand

Foam rolling and prehab (0.5)

Reading:

I did not read.

Notes:

Mon: 3.25
Tue: 4.25
Wed: 2.25
Thu: 1.5
Fri: 2
Sat: 0
Sun: 2.5

Total: 15.75 hrs

This week I fell very far short of my target of hitting 30 hours.  In order to get to 30 hours, I need to be working out 4.3 hours per day.  The only time I came close to this was on Tuesday.  I will try this again over winter break and see how far I can get.  A few notes that require consideration when trying to work out this much:

- recovery is obviously critical
- diet gets more important for providing you energy and recovery
- sleeping enough also gets more important for the same reasons
- scheduling workouts so that intensity is varied enough to allow for recovery also matters a lot more
- I think day 3 is the most difficult day

When I was writing my schedule, I was also struck by how easy it was for me to omit or gloss over certain types of training.  More specifically, it was easy for me to fill the schedule with the kind of training I like to do and am very familiar with (i.e. throwing, weight training).  But it's very likely that my "optimal training" and the training I like to do may not be completely in-line.  So, I think my challenge is to adopt the more optimal path, whether or not I love every second of it.

11-26-2016

Workout:

No workout

Reading:

I listened to "Outliers".

Notes:

I spent today in Madison with family.

Monday: 3.25
Tuesday: 4.25
Wednesday: 2.25
Thursday: 1.5
Friday: 2
Saturday: 0

11-25-2016

Workout:

Week 3: Day 3 (2) 
Warm Up
Foam Roll
4-Way Hip
Cook Hip Lift
Lax Pin and Stretch
Posterior Capsule Rock
Supine Band Psoas activation
Prone Hip Flexion
Side Plank
2x:
Miniband In/outs
Miniband Retro walk
Miniband sumo hold
1-arm Farmer's carry
---
Back Squat 5x4 at 85%
Warm Up: 45x8, 115x5, 205x3, 245x2
Work: 255 x 5 x 4
Romanian Deadlift 5x4 at 85%
Warm Up: 135x5, 185x3, 225x3
Work: 255 x 5 x 3
Barbell Jump Squat: 5 x 8
Depth Jump: 5 x 5
RLJ: 5 x 10 ea
HOJ: 2 x 10
---
Cool Down: Foam roll, Hip Stretch

Reading:

I read chapter 2 of "Flow".

Notes:

Monday: 3.25
Tuesday: 4.25
Wednesday: 2.25
Thursday: 1.5
Friday: 2

11-24-2016

Workout:

Defensive Footwork (1)
- dynamic warm up
- ladder + 8 cone drills
- marking
- hill sprints
- cool down

Foam rolling and prehab (.5)

Reading:

I read and listened to a few different things today.  On the drive to thanksgiving I listened to "Outliers" by Malcom Gladwell.  It was pretty decent.

During the day I read the first chapter of "Flow" by Mihalyi Csikszentmihalyi.  This book is incredible thus far.

Notes:

Today was thanksgiving!  It was good to see family.  I had a much longer workout planned for today, but my plans changed and I was not able to log as much time as I originally aimed to.

Monday: 3.25
Tuesday: 4.25
Wednesday: 2.25
Thursday: 1.5

11-23-2016

Workout:

Throwing (1.5) - working on wrist mechanics and breakmark moves

Foam Rolling and Prehab (.75)

Reading:

I listened to more of "The Great Courses: Behavioral Economics".

Notes:

Monday: 3.25
Tuesday: 4.25
Wednesday: 2.25

11-22-2016

Workout:

Mobility, Activation, and Prehab (0.75 hrs)
Throwers 10 exercises
1 leg balances
Sumo squats
Lateral lunges
Standing miniband psoas activation

Throwing - Low Release Backhand w/ wonder under (0.75 hrs)

Thanksgiving Break Pickup with NUT (2 hrs)

Week 3: Day 2 (0.75 hrs)
Warm Up:
Foam Rolling
Shoulder Touches
Isometric Core
Lateral Squats
Miniband Squats
---
Trap Bar Speed Deadlift 5x4 (135)
4 rounds:
Bench Press 8
1-Arm Dumbbell Row 8ea
Bicep Curl 8 ea
Tricep Extension 8
---
RFESS 6 ea
T-Rotations
---
Cool down: Stretch, Voodoo band

Reading:

I listened to more of "The Great Courses: Behavioral Economics".  The author talks about the prisoner's dilemma and game theory, and talks about equilibrium outcomes.

Notes:

Monday: 3.25
Tuesday: 4.25

I played pickup with the nuts today.  It was fun!  I did not feel slow, but my throws felt rusty.

11-21-2016

Workout:

Stretching, Mobility, Activation (0.75 hrs)
- Foam Rolling
- Hip Flexor Stretch
- Adductor Stretch with trunk rotation
- Supine Piriformis stretch
- Adductor with strap
- SLDL
- Miniband side steps
- Miniband side lying hip abduction
- Side lying hip abduction (weighted)
- Band resisted hip adduction
- Side lying hip adduction (weighted)
- Eccentric hamstring curl

Throwing - Catch and Release (0.5 hrs)

Week 3: Day 1 (2 hrs)
Warm Up:
Foam Roll
4-Way Hip Stretch
Hip Lifts
Plank Pull
Kneeling t-spine
Front Plank
Side Plank
Ankle Mobility
SLDL
2x:
Toe touch squats
PVC Hip hinge
Eccentric Pushup
---
High Object Jumps: 5 x 10
Rhythmic Lunge Jumps: 5x10ea
Depth Jumps: 5x5
Barbell Jump Squat: 5x8 (55)
Romanian Deadlift 5x4 at 80%
Warm Up: 135x5, 185x3, 225x2
Work: 240 x 5 x 4
Back Squat 5x4 at 80%
Warm Up: 45x5, 105x5, 145x5, 195x3, 235x2
Work: 240 x 5 x 4
---
Cool Down: Lax Ball, Voodoo Band, Foam Roll

Reading:

I listened to some more of "The Great Courses: Behavioral Economics".  The author talks about how people use heuristics, bounded rationality, and evidence in decision making.  He talks specifically about the familiarity/availability heuristic.

Notes:

I am trying to get to 30 hours this week, so I am keeping track of the amount of time I spend working out.  Things that count for this total include any kind of physical maintenance, lifting, running, skills work, and/or throwing.  I have made a schedule for working out and recovery and I'll log my progress here.  Today: 3.25 hrs.

11-20-2016

Workout:

30 minutes of Mobility and Activation exercises

Reading:

No reading

Notes:

Today I flew home.

11-19-2016

Workout:

No workout

Reading:

No reading

Notes:

Today KB got married!

Quick Hits:

- It snowed a little in Minnesota.  It was 68 in Chicago on Friday.
- "St. Paul is a cleaner, smaller Chicago" - Someone
- The 2012 men's great lakes regional final universe point was specifically referenced during a wedding toast
- Surly was served throughout (A+)
- "A roller coaster of a weekend" - Jared, probably

Weddings are strange in a lot of ways.  For the couple, it seems like you spend 6-12 months planning a huge party for family and friends, but then you are too busy to attend it because you have to do things like take pictures.  Also, it kind of feels like the wedding planning industry basically just tries to fleece you for as much money as possible by making you buy fancy paper, candles, and matching flower arrangements that you will throw away the next day.  And then since you spent a lot of money on all that stuff, people feel obligated to purchase you a wedding gift, which is usually an expensive set of dishes or towels or something like that.  So at the end of it, everyone pays a premium for the experience, you get some expensive dishes and towels, and everyone else attends a cool party that you kind of get to watch from afar.  If you ever wonder why "Bed, Bath, and Beyond" is somehow still in business despite being the smartphone-less radioshack of interior design, the answer is wedding registries.

Obviously this is a cynical view.  Hosting a party with all of your family and friends should be more than enough reason to make things worth it.  KB + Rose did a good job managing all of these weird social constructs and making the best of things.

11-18-2016

Workout:

No workout - rest day.

Reading:

No reading.

Notes:

Today I went to MSP with my boy Adam.

11-17-2016

Workout:

Week 2: Day 2
Warm Up:
Foam Roll (PVC)
4-way Hip
Cook Hip Lifts
Lax pin and stretch
Glute capsule rock
Supine band psoas activation
Prone hip flexion
Side Plank
SLDL
2x:
Miniband in/outs
Miniband retro walk
Miniband Sumo Hold
1-arm farmer carry
---
Back Squat 4x5 at 80%:
Warm Up: (45 x 5, 105 x 5, 145 x 3, 195 x 3, 235 x 2)
Work: (240 x 4 x 5)
Romanian Deadlift 4x5 at 80%:
Warm Up: (135 x 5, 185 x 3)
Work: (240 x 4 x 5)
Barbell Jump Squat 4 x 10 (45)
Depth Jump 2 x 5
Rhythmic Lunge Jumps 1 x 10ea
High Object Touches 1 x 10
---
Cool down: Couch stretch, foam roll

Reading:

No Reading

Notes:

I wanted to run with Champe today, but I did not make it to practice early enough.

11-16-2016

Workout:

No workout

Reading:

No reading

Notes:

No notes

11-15-2016

Workout:

No workout - Rest Day

Reading:

No reading.

Notes:

"Andy N is a genius."

11-14-2016

Workout:

Week 2: Day 1
Warm Up:
4-way Hip
Hip Lifts
Supine Band Psoas Activation
Kneeling T-Spine
Front Plank
Side Plank
Ankle Mobility
SLDL
2x:
Squat to Stand
PVC Hip Hinge
Eccentric Push up
MB slams
--
High Object Touch 4x10
Rhythmic Lunge Jump 4x10ea
Depth Jump 4x5
Barbell Jump Squat 4x10 (45)
Romanian Deadlift 4x5 at 75%:
Warm Up: (135 x 5, 185 x 3)
Work: (225 x 4 x 5)
Back Squat 4x5 at 75%:
Warm Up: (135 x 6, 185 x 3)
Work: (225 x 4 x 5)
--
Cool Down:
Hip Stretches
Foam Rolling

Throwing: Disc Golf

Reading:

I listened to more of "The Great Courses: Behavioral Economics".  The lecturer talks more about risk, risk aversion, and information uncertainty.

Notes:

Walden works out 30 hours a week.

11-13-2016

Workout:

I played indoor 7v7.  After my warm up but before the game started I did some short sprints and ran 1 x 150.  My plan is to use this indoor time to get some extra conditioning in.  I think this will be helpful, especially in winter when field access is limited.  My plan is to ramp up the number of sprints I do beforehand.

Reading:

I did not read.

Notes:

My boy KB is getting hitched next weekend!

11-12-2016

Workout:

Today I played 4v4.  My lack of conditioning was very obvious, and my team got smoked.  On paper, it should have been close.

Reading:

I did not read.

Notes:

I played a card game called "Coup".  It was great, much better than Avalon but with a similar flavor.

11-11-2016

Workout:

Week 1: Day 3
Warm Up:
Foam Roll
4-Way Hip
Cook Hip Lift
Supine Band Psoas Activation
Prone Hip Flexion
Side Plank
Wall Slide
Miniband in/outs
Miniband retro walk
Miniband sumo hold
1-arm farmer carry
--
Squat - 3x6 at 75%
Warm Up: 45 x 8, 105 x 5, 145 x 5, 195 x 3
Work: 225 x 3 x 6
Romanian Deadlift - 3x6 at 75%
Warm Up: 135 x 5, 185 x 3
Work: 225 x 3 x 6
Barbell Jump Squat 3 x 10 (45)
Depth Jumps 3 x 5
Rhythmic Lunge Jumps 3 x 10 ea
High Object Touches 3 x 10 ea
--
Cool down
Static Stretching and foam rolling, voodoo band

Reading:

I listened to more of "The Great Courses: Behavioral Economics".

Notes:

-Maximize Every Opportunity

11-10-2016

Workout:

Defensive Footwork
Dynamic Warm Up
Ladder - Slalom
Ladder - Multi-directional Slalom
8 Cone - 2 in 2 out
8 Cone - 1 in 2 out
3 step drill
Ladder - D backwards icky
Ladder - D backwards icky sprint
Breakmark game
Change of Pace
Cool down

30 minutes of foam rolling and stretching

Reading:

I listened to more of "The Great Courses: Behavioral Economics".  The author talks about risk aversion and reference bias.

11-09-2016

Workout:

No workout - Rest Day

Reading:

I listened to more of "The Great Courses: Behavioral Economics".  The lecturer is getting into "Neuroeconomics", or an inter-disciplinary field somewhere between Econ/Psychology/Neuroscience.  The lecturer talks about how dopamine is associated with a feeling of "wanting".  He sites an example where dopamine was used to help treat Parkinson's and the patients report becoming addicted to gambling while on the treatments.  The lecturer also talks about how the amount of dopamine released in the brain is associated with the level of expectation as compared to the level of reward.  If the reward is large and unexpected, this releases a lot of dopamine.  If the reward is expected to be large but is small, this results in a steep drop in dopamine levels.

11-08-2016

Workout:

Throwing (232) - Flick Mechanics Progression

Week 1: Day 2
Warm Up: Squat Jumps, Pushups to Down Dog, Reverse Squats, Spiderman Lunges, Couch Stretch

Clean Warm Up (barbell only)

Every 2 minutes for 16 min:
Clark Complex: (95)
- 6 Deadlifts
- 5 Hang Power Cleans
- 4/ea Front Rack Lunges
- 3 Push Press

As many rounds as possible in 5 minutes: (35)
- 12 KB Swings
- 6/ea KB lateral lunges
- KB Sumo High Pulls

Cool Down: 10 minutes of foam rolling

Reading:

I started listening to "The great courses: Behavioral Economics".  The first part was an explanation of what behavioral econ is.  This was dry, since I already knew this stuff.

Notes:

Today is a disgraceful day to be an american.  The election of Donald Trump to the presidency represents a massive step backwards on social issues, inequality, and freedoms in general.

http://www.newyorker.com/cartoons/a20072

11-07-2016

Workout:

Throwing (150) - Catching Focus

Week 1: Day 1
Warm Up and Correctives:
4-Way Hip
Band Psoas activation
Keeling t-spine rotation
Front Plank
Side Plank
Ankle Mobility
SLDL
2x:
Toe Touch Squat
PVC Hip Hinge
Eccentric Pushup
--
Workout:
- High Object Jumps 3x10
- Rhythmic Lunge Jumps 3x10ea
- Depth Jumps 3x5
- Barbell Jump Squat 3x10 (45)
Romanian Deadlift 3x6 @ 70%:
Warm Up: (135 x 5, 185 x 4)
Work: (210 3x6)
Back Squat 3x6 @ 70%:
Warm Up: (45 x 5, 95 x 5, 135 x 5, 185 x 3, 235 x 1)
Work: (210 3x6)
--
Cool Down: Static stretching and foam rolling

Reading:

This was not quite as good as I had hoped based on the title.  I felt like I was rehashing a lot of basic principles.  In any case, it did an okay job giving an overview of some of the stylistic coaching things I believe in:

https://leadersinsport.com/performance/art-relationship-based-coaching/

Notes:

It's election day!

11-06-2016

Workout:

No workout

Reading:

No reading

Notes:

This was Sunday of MLC.  We now have 3 months until our next tournament, we must take full advantage.

"Hit the gym, Northwestern."

11-05-2016

Workout:

No workout

Reading:

No Reading

Notes:

This was Saturday of MLC.  A few random thoughts:

- When I went to MLC as a rookie in 07, it was 33°C and raining.  I remember nearly freezing to death in a mud pit.  This year it was mid-60's and sunny.

- The new field site is way better.

- Some teams drive a very long way to face good competition.  A 12 hour drive for a team that is less centrally located is not uncommon.  This is why it surprises me when nut calls a 6-hour drive "A very long drive".

- I really thought that Wes Chow and Mark Rauls would have graduated by now, apparently not.

- Side note, I think Jack Williams is the best men's player in college this year.  But I think J. Stubbs will win the Callahan anyway due to last year's nationals performance.

11-04-2016

Workout:

Throwing - Offhands and Overheads (65)

Reading:

I finished "Blink" today.  I thought it was pretty decent.  I felt like I learned a few things, definitely wasn't a waste of time.

Notes:

MLC is this weekend!

11-03-2016

Workout:

Throwing (208) - Pull mechanics and flick mechanics

Reading:

I read more of "Blink".  The author talks about how in extremely high pressure situations, people revert to a the lowest quality action.  For example, after a car chance, a police officer is often unable to think straight due to the immense stress of the situation, and therefore may act erratically.

Notes:

I am taking a lot of video of my throws this month.  My goal is to create a clear picture of my weaknesses and areas for improvement.  I have done this in a limited way in the past, but I am attempting to gather a lot more data this time.

11-02-2016

Workout:

Throwing - Flick Mechanics (161)

Reading:

I listened to more of "Blink".  The author talks about perception as it relates to snap judgement, talks about sip taste testing studies, and talks about how sometimes focus groups don't test products in a realistic way, or might pass on a game-changer because it is too weird or outside the norm.

11-01-2016

Workout:

Prehab Exercises - 45 min

Throwing - Flick Hucks (260)

Reading:

Today I listened to more of "Blink".  The book is basically about how snap decisions can be surprisingly functional in some situations, but can be misleading in others.  The author talks about "thin slicing", a process where decisions are made based on less information, rather than more.  The author also talks about how an overload of information can actually lead to a worse decision, due to the presence of distracting factors.

Notes:

It's no-shave November!

10-31-2016

Workout:

20 minutes of foam rolling

Throwing - Wrist Mechanics (348)

Reading:

I finished "The Signal and The Noise" today.  High recommend, a good listen.  It's a bit lengthier, but I found it to be compelling in a lot of different ways.

I am starting "Blink" by Malcom Gladwell.  Side note, I think it's pretty cool when the author narrates their own audiobook.

Notes:

This week is a de-load week according to my programming.  So this means spending more time on prehab exercises and moving around, less time under a barbell this week.