02-27-2017

Workout:

Throwing: Wide Releases and Wrist Mechanics, then Disc Golf
Wind: 5 mph, Temp: 54 F

Footwork
Dynamic Warm Up
Agility Ladder (Low Hips OFP)
Upline Defense Drill Footwork Reps
- Lane Hip Turns & Crossovers
- Pressure Hip Turns & Crossover Sprints
- Transition Pressure Hip Turns & Crossovers
Cool Down

Field Strong
Warm Up
Foam Rolling
4-Way Hip
Glute Bridge
Front Plank
SLDL
Miniband Psoas Activation
----
Plyos 5x:
Med Ball Overhead Throws
Triple Broad Jumps

Back Squat 3x5
Warm Up: 45x10, 85x5, 135x5, 175x5, 225x5, 245x3
Work: 265x3x5

RLESS 3x5
Warm Up: BW, then 40s
Work: 3x5x65 db per hand

Sandbag Push Press
5x10 (~50 lbs)
----
Cool Down

Reading:

No reading today.

02-26-2017

Workout:

No workout - Rest Day.

Reading:

I started reading "The Art of Learning".  So far it is fascinating for two reasons: 1. I like the manner in which the author approaches the subject, and 2. I also played in a lot of youth chess competitions, so some of this is familiar.

Notes:

Movie Review:
Straight Outta Compton - Fun, but just okay.

Westworld - Do you like gratuitous robot violence, Anthony Hopkins, and questioning the nature of consciousness?  If so, look no further.  I loved it.

02-25-2017

Workout:

Footwork and Skills

Dynamic Warm Up

Trapside Handler D Progression Warm Up

Trapside Handler D/O - Video

3-man marking

Cool Down

Reading:

I read more of "The Art of Captaincy".  I am absorbing this book in small increments for two reasons:  1. so that I understand it to the best of my ability, and 2. because wading through cricket jargon is like walking through a knee-deep pool of verbal molasses.

Notes:

Tonight's practice was great.  I love coaching 3 hour practices, I feel like it gives me a lot of time to develop a sharp, constructive plan that makes sense.

02-24-2017

Workout:

No workout

Reading:

I read more of "The Art of Captaincy".

Notes:

5 years!

Mental Note: maybe tacos were a bad choice.

02-23-2017

Workout:

Field Strong
Warm Up:
Foam Rolling
4-Way Hip Stretch
Glute Bridge
Front Plank
Miniband Psoas Activation
SLDL
Toe Touch Squats
----
Deadlift 1x5
Warm Up: 135x10, 185x5, 225x5, 245x5, 265x5, 285x5, 305x5
Work: 315x5

Back Squat 3x5
Warm Up: 45x8, 95x5, 130x5, 165x5, 215x5, 245x3
Work: 260x3x5
-----
Cool Down

Reading:

I read more of "The Art of Captaincy" today.

Notes:

I did not throw today, missed opportunity.

02-22-2017

Workout:

Throwing - Wind Flicks and Backhands
Wind: 15 mph, Temp: 65F

Footwork and Conditioning
Dynamic Warm Up
OFP Progression
4x150 max effort at 1:2
Cool Down

Marking and Breakmark Clinic Led by Yiding
Lots of Shuffling and Breakmark moves practice - good stuff

Reading:

I didn't read.

02-21-2017

Workout:

Throwing 1: Flick Wrist Angles and Forearm Mechanics
Wind: 2 mph, Temp, 62 F
High release flick is feeling great

Throwing 2: Backhand Mechanics and Wrist Angles
Wind: 0 mph, Temp 55 F

Jump Rope Workout
Ankle Cord Warm Up
Jump Rope Progression (20 min)
1-leg hop progression
---
Field Strong
Warm Up:
Lunge Pallof Press (banded)
Push Ups
--
Bench Press 3x5:
Warm Up: 45x10, 95x5
Work: 147.5x3x5

Reverse Shrugs on Dip Bars
Hex Bench 3x10
---
Cool Down

Reading:

I didn't read.

Notes:

I listened to indivisible again, it was great.

I am 36.95% of the way to my throwing goal.

02-20-2017

Workout:

Throwing - Disc Golf

Reading:

I didn't read.

Notes:

I went to bed extremely early.  Gotta get those recovery pts.

02-19-2017

Workout:

No workout.

I threw some today as well, but again it's not a workout.

Reading:

I read more of "The Art of Captaincy".

Notes:

Today was the last day of the tournament in Tampa.

Dear NUT,

No Easy Buckets.

Love,
Y

02-18-2017

Workout:

No workout

I threw a bit with some nuts, but that doesn't count as a workout either.

Reading:

I read some more of "The Art of Captaincy".

Notes:

Today I was coaching NUT in Tampa again.

02-17-2017

Workout:

No workout.

I did some push ups with Champe and Yiding, but really that doesn't count at all.

Reading:

I read some more of "The Art of Captaincy".

Notes:

Today I was coaching NUT in Tampa.

02-16-2017

Workout:

Field Strong
Warm Up
Foal Rolling
4-way Hip Stretch
1-leg Glute Bridges
Front Planks
Side Planks
SLDL
Ankle Mobility
KB sumo Squat Holds
Toe Touch Squats
Superman Holds
Iron man Holds
--
Deadlift 1x5:
Warm Up: 135x5, 185x5, 205x5, 225x5, 245x5, 265x5, 285x5
Work: 305x5

Back Squat 3x5:
Warm Up: 45x10, 95x5, 125x5, 165x5, 215x5, 245x2
Work: 255x3x5

RLESS:
Warm Up: Bodyweight
Work: 3x5x 60 lb db per hand
--
Cool down

Reading:

I read some of "The Art of Captaincy".

Notes:

Today I flew to Tampa with NUT.

02-15-2017

Workout:

Throwing - Backhand Wrist Mechanics
Wind: 5 mph, Temp: 32 F

Footwork and Conditioning
Dynamic Warm Up
Lateral Starts
8 x 300 at 1:1
1 x Goose Cone Rep
Cool Down

Reading:

I did not read.

Notes:

I listened to "indivisible on npr".  It was great.

02-14-2017

Workout:

Throwing - Offhands, Overheads, Blades
Wind: 10 mph, Temp: 47 F

Jump Rope Workout
Ankle Prehab
5 min at 120-180 per min
rest
Progression
rest
3 min time limit Progression
rest
5 min at 120-180 per min
----
Field Strong:
3x10 Empty Bar Strict Press

Bench Press 3x5:
Warm Up: 45x10, 95x5
Work: 145x3x5

8 min AMRAP:
10 Dynamic Step Ups per Leg
---
Cool Down

Reading:

I listened to "Ulysses".

02-13-2017

Workout:

Throwing - Wide Flicks and Backhands, Disc Golf
Wind: 7 mph, Temp: 37 F

Footwork (Court)
Dynamic Warm Up
Ladder Drills:
Low Hips Icky Shuffle (IFP) Progression: 10% - 100%
Upline Drop Steps
Upline Cuts
Low D lateral Shuffling Drill 3x10
Layout Practice

Field Strong
Foam Roll
4-way Hip Stretch
Cook Hip Lifts
Front Plank
Valslide Psoas Activation
Goblet Sumo Squat Hold
----
Plyos:
3x:
10 Low Box 2-leg hops
3 Shin Hops
15 yd Walking Lunges (BW)

Back Squat 3x5:
Warm Up: 45x10, 70x5, 120x5, 160x5, 210x5, 230x3
Work: 250x3x5

RLESS 3x10:
Warm Up: Bodyweight
Work: 3x10 x 55 db per hand

Core:
10 KB Teapot
10 Leg Supported KB Deadbug
10 Arm Supported KB Deadbug
----
Cool Down

Reading:

I didn't read, I opted to listen to "Indivisible" on NPR instead.

Notes:

- I have generally found "Indivisible" to be fascinating.  I've caught it a few times on my way home from work .  Basically it's a live radio show where the hosts pick a political topic of interest, they have relevant guests on, and they take calls from people with a wide range of opinions.  The hosts will also differ between days, sometimes the host & guests are more liberal, sometimes more conservative.  It's been fun listening to different points of view on the various issues raised by the white house in the last few weeks.

02-12-2017

Workout:

Throwing w NUT
Wind: 20 mph, Temp: 35 F

Rest Day

Reading:

I did not read.

Notes:

30.77%

02-11-2017

Workout:

Throwing - Huck Shape

Indoors

Dynamic warmup

1 hour of small field indoors 3v3

Reading:

I read more of "The Art of Captaincy".

02-10-2017

Workout:

Throwing - Wind Flicks and Backhands

Wind: 25 mph, Temp: 35 F

Footwork and Agility

Ankle Mobility Superband Warm Up

20 min Jump Rope Workout

1-leg Hops (hop & stick, hop hop & stick, continuous hops)

1 leg slalom hop & sticks for distance 3x10

Hip Turns 3x10

Low D Shuffling

---

Field Strong

Reverse Shrugs on Dip Bars

Lateral Raises (5 ea)

---

Press 3x5

Warm Up: 45x10, 75x10

Work: 97.5x3x10

4x20 Russian KB Swings (60)

---

Cool Down

Reading:

I listened to more of "Ulysses".

02-09-2017

Workout:

Throwing - Wrist Mechanics
Indoors

Hip and Adductor Prehab Circuit - 45 min

Field Strong
Warm Up
Foam Rolling
4-way Hip Stretch
Miniband Psoas Activation
Side Plank
Front Plank
SLDL
Ankle Mobility
4-way Deadbugs
Captain Morgans with vertical support
----
Deadlift 1x5
Warm Up: 135x10, 185x5, 225x5, 245x5, 265x5, 285x5, 285x5
Work: 295x5

Back Squat 3x5
Warm Up: 45x10, 115x5, 155x5, 205x5
Work: 245x3x5

RLESS 3x10 (DB, Side Loaded)
Warm Up: Bodyweight
Work: 3 x 10, 50lb per hand

Sled Pushes (90+Sled)
25yd x 16
----
Cool Down

Reading:

I did not read anything.

02-08-2017

Workout:

Throwing - 1 Leg Backhands, Invert Flicks
Wind: 0 mph, Temp: 20 F

Footwork and Conditioning
Dynamic Warm Up
Acceleration (1, 2 step)
Crossover Footwork
6 x 300 at 1:1
Handler Cutting
Breakmark
3-Man Marking

Reading:

I listened to more of "Ulysses".

02-07-2017

Workout:

Throwing: Low backhand wrist mechanics
Wind: 0 mph, Temp: 42 F

Footwork:
Ankle Mobility Drills
Jump Rope Workout - 20 min
1 leg 4-square hops
Lateral Shuffling
Hip Shifts

Field Strong:
Warm up:
10 Bar Push Press (45)
Lunge and Twists
---
Bench Press 3x5
Warm up: 45x10, 105x5
Work: 145x3x5
---
Cool Down

Reading:

I listened to more of Ulysses.

Notes:

I think if you want to be a captain of a team, you have to have a clear idea of what the team's thesis statement should be.  I think ideally the way the election would work is you describe your vision to the team, talk about why it matters and why you believe in it.  Then the players discuss, then they vote, and you spend the season doing everything you can to make that vision a reality.

I think every captain (every leader) will face difficult decisions, and it is in those moments that the vision is what matters.  A captain without a clear vision will be forced to act with some other interest or goal in mind.  So, I think people who want to be captain need to think hard & make a decision about what their vision is and why they believe in it.  If you cannot boil the vision down into a thesis of a few sentences in length, I think your vision needs more thought.

02-06-2017

Workout:

Throwing - Wrist Mechanics and Wide Releases & Disc Golf
Wind: 1 mph, Temp: 49 F

Footwork & Agility
Dynamic Warm Up
Ladder Drills
- Icky Shuffle
- One Leg Slalom Sticks
- One Leg Hops
- 2/2 Hops
- Lateral Hops
- Low Shuffle Ladder
- Hip Shifts
Basketball Low D Shuffling Drill
10 yd Sand Shuttles
Cool Down

Field Strong:
Warm Up:
Foam Roll
4-way hip stretch
Cook Hip Lifts
Miniband Psoas Activation
Plank
Sumo Squat Holds
PVC Hip Hinge
Shoulder Pass-Throughs
3x:
10 Front Squat (45)
10 Plank Press Up
Supine GHD Bridge
---
Warm Up:
Snatch Grip Deadlift (45)
Hang Power Snatch

Power Snatch 5x3
Work: 85, 95, 100, 105, 95

Back Squat 3x5
Warm Up: 45x10, 110x5, 150x5, 200x5
Work: 240 x 3 x 5

RLESS 3x10
Warm Up: Bodyweight
Work: 3 x 10 (45 db per hand)

2x:
3 Nordic Hamstring Curls
3 Shin Hop to Broad Jump
---
Cool Down Stretch

Reading:

I did not read.

Notes:

27.17%

02-05-2017

Workout:

Throwing with NUT - Throwing Theory, Hammers, Hucks w stationary mark
Wind: 8 mph, Temp: 40 F

Reading:

I did not read.

Notes:

I made a big deal about how we were going to be throwing outside this winter, but lately the weather on Sunday afternoons has been annoyingly pleasant.

02-04-2017

Workouts:

Throwing - High Wind Backhands
Wind: 17 mph, Temp: 28F

Scrimmage

Reading:

I did not read.

Notes:

- I felt sluggish during the scrimmage.  I think I need to be doing more sport specific movements and playing more games when possible.  I felt strong but not fast, I struggled with changing directions and being explosive.

02-03-2017

Workout:

Throwing - Offhands, Overheads, Blades, Flick Hucks
Wind: 15 mph, Temp: 24 F

Shoulder and Arm Prehab - 30 min

Reading:

I listened to more of "Ulysses".

02-02-2017

Workout:

Field Strong
Foam Roll
4-Way Hip
Glute Bridges
Miniband Psoas Activation
Valslide Psoas Activation
Miniband Squats
Side Planks
3x:
10 Pull Ups
10 Reverse Dips on Dip Bars
Quick Feet
Sumo Squat Hold
---
Deadlift 1x5
Warm Up: 135x8, 185x5, 225x5, 275x3
Work: 315, 315, 335, 335, 315

Back Squat 3x5:
Warm Up: 45x8, 95x8, 135x5, 185x5
Work: 235x3x5

RLESS 3x10:
Warm Up: Bodyweight
Work: 40 lb db ea hand

1-Arm DB Row
2x10 (55)
---
Cool Down

Reading:

I did not read.

Notes:

I did not throw today for no good reason.  I should definitely have thrown.

02-01-2017

Workout:

Footwork + Conditioning
Dynamic Warm Up
Low Hips 180 turns
Shuffling
15 min Jump Rope
8 x 300 at 1:1.5 with Champe
- Got smoked by Champe
Breakmark
Handler Defense
- Need to more disciplined about angles and spacing

Reading:

I listened to more of "Ulysses".

Notes:

Matty once said "the only person who really knows a 20 page playbook is the one who wrote it."

01-31-2017

Workout:

Throwing - Invert, Power, and Shape in the wind
Wind: 16 mph, Temp: 37 F

Field Strong
Warm Up
Foam Rolling
4-Way Hip Stretch
3x:
10 Empty Bar Strict Press
3 5-way Upper Body Plyo Circuit
5ea Elbow to Instep Lunge Walk
---
Bench Press 3x5
Warm Up: 45 x 10, 95 x 5
Work: 142.5 x 3 x 5
Extra credit: Close Grip 45 x 30

10 Valslide Kneeling Push Ups
10 Dumbbell Pull-Overs

Rowing Machine
5x:
30 sec max effort - Cals: 16, 16, 16, 15, 15, 16
2 min rest
---
Cool Down

Hip Mobility and Prehab
Foam Roll
Kneeling Hip Stretch
Adductor Stretch
Piriformis Stretch
Adductor Stretch with Strap
SLDL
Exercise Ball Hip Flexion
Miniband Side Shuffles
Minband Clamshells
Side Lying Hip Abduction
Banded Hip Adduction
Side Lying Hip Adduction
Valslide Eccentric Hamstring Curl

Reading:

I listened to more of "Ulysses".

Notes:

Split Squats/RLESS

https://www.strengthandconditioningresearch.com/exercises/split-squat/

This is a fascinating description of the details of split squats.  A commonly thrown around strength standard for back squatting is being able to lift 1.5 x bodyweight.  It seems obvious that when back squatting, the load is approximately evenly split between each leg 50/50.  From the like above, the front leg in a RLESS (rear leg elevated split squat) is doing 85% of the work.  In a dramatic oversimplification that ignores a lot of specifics of body position, this would mean to get the same approximate activation in your front leg as you would get in a squat, you would want to use 57.5% as much weight.  (Ex: Back squat 200 lbs -> RLESS 115 lbs).  So if I go one step farther and apply this ratio to the 1.5 x bodyweight "benchmark" for back squat and translate it to RLESS, we're looking at 86.25% bodyweight.

Why does this matter?  Well, it kind of does and kind of doesn't.  I think having approximate benchmarks makes it easier to set more concrete goals.  I also think it's fairly obvious that RLESS has great carryover to field sports.  I don't really think it's logical to say it's "better" than back squatting, because I think that depends on the athlete, their goals, their weaknesses, etc.  I think they are both tools in the toolbox for building athletes, and both have their benefits and drawbacks.

Another interesting point on split squats in the link above is that the distance between your front and back foot changes the exercise substantially.  Again, I'm not sure there's an obvious general better way to do it, I think it depends what you want.

In any case, I'm going to be adding more RLESS into my programming because I think they have great carryover to ultimate.  My goal will be to have rock solid mechanics and work up towards 86.25%.