Hey, it's angela. Just wanted to start another workout discussion thread. I like all the suggestions - i like when someone tells me what I should be doing, so keep em coming. But I definitely think about what I could be adjusting workout-wise to improve my chances out there on the field. maybe this can help direct our team's workout/fitness goals I guess. Just want to hear people's thoughts mostly...
Ok, i'll start.
I've always thought that 600s and 800s are way overkill, and sometimes I just thought that was because I was lazy. Anything up to 400s are I think useful, and I agree that speed endurance is totally something we need. But like the huddle article suggests (well from what I skimmed of it, ooh what nice histograms you have), a lot of what ultimate is about is strength and power. Change of direction. Quickness in your first step. How fast you can accelerate to your top speed. How to best work on all those things exactly... hmm. Things I've been thinking about... doing a lot more dynamic multi-muscle group strength stuff (introducing some new exercises for my muscles to get used to - some crossfit stuff some p90x stuff), doing a lot of starts and suicide type stuff at the track, making my core and back stronger than they've ever been, focusing on keeping a low center of gravity all the time at practice... i dunno... thoughts?
this wk for me:
monday - stadiums, jumping, abs
weds - at the track: 200, 150, 100 x2... it started raining kinda harder, but not sure I would've done more anyway b/c i was feeling tired (aka wussy)
thurs - gonna try to get through p90x's ab ripper x...
fri - i dunno yet...
oh yeah, and it is day 68 for burpees... i only have 7 leftover from yesterday.
Thursday, May 7, 2009
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Here was my week last week (I DEFINITELY slacked off major time - my bad):
ReplyDeleteMon - kick a$$ power lifting legs and arms class and then spin
Tues - spin class
Wed, Thurs, Fri - nothing (ugh)
Sat - 3 savage games of spring league
Sun - 3 mile run to get out all that lactic acid and then plyos, pushups, and tricep dips
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ReplyDeleterevision, wk of 5/11:
ReplyDeletemon: tennis (doubles w/parham, 3 set victory)
tues: another match (another 3 setter won)
weds: stadiums - the workout annie posted
thurs: climbing, burpees day 75
fri: ab ripper x, burpees
sat: tbd workout, yardwork, crawfish eating
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ReplyDeletePS Is May still an ok time for me to be going to the gym? I don't do legs workouts in the gym much anymore - I think the stadiums and track workouts cover legs, but I enjoy lifting with arms. I'm hoping to see some effect in my throwing, both distance throws and stamina (over a weekend of playing). When is it time for me to stop working out with arm weights?
ReplyDeleteAlso revising - just found out I have kickball tonight (Thursday), which screws up my plan.
ReplyDeleteMon & Tues - traveling for work
Wed - Group stadium workout (I look forward to the Wed workout and working out with a group which really pushes me)
Thurs - Kickball (may try to get in a run before since the game doesn't start until 8:30)
Fri - Gym - arms, core workout (maybe a run too if it doesn't happen on Thursday)
Saturday - Track workout (probably a 400/200/100 ladder)
Sunday - Scrimmage Team USA
Julia,
ReplyDeleteI don't think it's ever a bad idea to go to the gym, but there is a point where certain types of movements would be counterproductive.
My last week:
Saturday, Sunday: bike; 8x2000m. intervals each day while at the regional regatta.
Monday: off.
Tuesday, Wednesday: SICK.
Thursday: 30 min. fartlek run, up and around the ridge by my house.
Friday: Gym: burpees, inchworm, plank, a bunch of other stuff.
Saturday: Mountain bike ride, pretty mellow spin 90 minutes.
Sunday: short lift 5x[5 squats; 5 military press; 5 dead lift] then stretch while watching the Celtics choke away Game 7.
Going to the gym is always great - it goes with my theory that doing SOMETHING is better than nothing :) I've been trying to incorporate some stuff which works multiple muscle groups together and strengthens my core - I'll try to post some up when I have time. In addition to throwing on the beach every day, here's been my week so far:
ReplyDeleteMonday: 15 min on treadmill - 3 min warmup and then 2 min hard/1 min jog. Squats, deadlifts, lunges, arms
Tuesday: 15 min on treadmill - 3 min warmup and then 4x90/90 (see wood's famous post on intervals - http://rivaltraining.blogspot.com/2005/12/cardio-interval-training-basics.html). Abs with dumbbells and planks
I did a killer workout yesterday.
ReplyDelete10 minute light run
Jumping Exercises: 30 sec rest between
25 squat jumps x 2
30 lunges in place x 2
30 calf raises (10 straight, 10 toes in, 10 toes out) x 2
20 single leg calf raises (switch leg at 10) x 2
25 straight leg jumps x 2
100 quick feet
4 x 200s with two ab workouts between each sprint.
I can't move today, but it felt good while I was doing it. Robert gave me the jumping exercises and he says those are what increased his vertical so much. You are supposed to do them everyday for a couple weeks, but I usually can't walk the next day so I just do them sporadically.
I did these again yesterday and my calves are bouncing back quite a bit better this time! these are way killer though. Would love to see if over time it really does improve my vertical...
ReplyDeleteHey, update from me...
ReplyDeletewk of 5/25:
tues: p90x plyos
weds: p90x chest and back, ab ripper x
thurs: what did i do... burpees?
wk of 6/1:
weds: track or tennis
thurs: plyos
fri: chest & back, ab ripper, unless i leave for statesboro... still undecided on driving sat am or fri night... what are people doing?
i feel like i've been slack this wk. I've been staying up late writing a grant, and it has drained my energy. and I have over 300 burpees to make up. fuck, dude. only 6 more brutal days.
lemme splain some p90x stuff.
plyos: It's a 55 min thing w/ warmup and cooldown/stretch - a series of exercises that you do for 30s to 1min each. things like squat jumps, tuck jumps, run-position squat jumps where you switch directions, wide leg jumping jack squats, split jumps (which they call something else), monster truck tire hops, double leg rockstar hops, twist hops, airborne heismans, wide leg leapfrogs, lateral leapfrogs, and more. lots of things where you're squatting, jumping, squatting again, switching directions, etc, to get your legs burning. it is awesome, and tough. There are water breaks built in to the video, which is nice. you need em.
chest & back: This is also about a 50-55min routine with mostly pushups and pullups with a couple good mid/lower back things w/ weights. It's split up into two sections. First round you do a set of some kind of pushup, then some kind of pullup, etc, then back stuff towards the end. You're supposed to set a goal (# reps). "how do you know what to do if you don't know what you did?" For pushups, they switch up between regular, military, wide, and triangle. For pullups, grips switch too - wide, reverse, regular, close - and you can use your foot on the back of a chair to help. For the second round, you do the same exercises, but start w/ some kind of pullup then some kind of pushup, etc. I did the pushups as sets of 10 burpees to kill 2 birds. Also, there's dive bombers at the end - which are awesome but I can't really do the reverse part well (fortunately, like everything, there's a modification to make it easier).
ab ripper x: This is a 15 min core workout that goes thru over 300 core movements. It's supposed to be done 3x a wk after certain p90x workouts, like chest and back. you do 25 reps of each exercise (if you can - i can't for a bunch of them). in and outs, wide leg/cross leg situps, crunchy frog, Fifer scissors, hip rock and raise, v-ups, pulse ups, mason twists. I'm leaving some stuff out...