STS 3-12-08

"Dont look back. Something might be gaining on you" -Satchel Paige

Vern does it again. The article by Jack Blatherwick on developing an aerobic base should be should passed around to pretty much everyone, everywhere. Like the man says "you are how you train."

http://www.functionalpathtraining.blogspot.com/

Check out this link for more great ideas. Take the concepts from some of these examples and apply them to ultimate.

http://www.t-nation.com/article/performance_training/50_more_tips_for_serious_athletes&cr=performanceTraining

Workout:

Movement Prep: Usual mixture of bodyweight squats, pushups, jump rope, step ups, split-squats and inchworms. I'm completely convinced now that nothing warms you up better than jumping rope. It's control at it's finest, both postural and plyometric.

Medicine Ball:

1A: Front-squat throw x10
1b: mini-band shuffle, mini band skip

2A: sumo-squat backwards toss x10
2b: mini-band shuffle, mini band skip

Functional Lifts:

1: Hang Cleans-4 sets of 6,4,2,2 went as heavy as I could on the last two sets. If you've never done hang cleans now is a good a time to start as any. Grab the bar and work on your form. Just practicing it with light weight is a great warmup.

2: Tried the split-squat presses from the 50 tips link above and they were awesome. 3 sets of 8. Start with bar in push-press position, drop into a proper split-squat (not a lunge, there should be a line from the bottom of the knee of your back leg and the top of your head. All the weight should be on the back leg, ready for a push movement; not a pull movement from your front leg) while the bar extends overhead. Pop back up into push-press position and alternate legs. Same motion as the quick drop, except a split-squat landing and the bar starts in front. I started with 1 leg in front of the other, but still underneath my body. Seemed to work the same, at least until I get the hang of it. Check out the link above for a visual display.

3: Deadlifts 6 sets of 6,4,4,3,2,1 , went as heavy as I could just to see what would happen. I felt great and wanted to see where the line was. The result was that I went a lot heavier than I've ever attempted before, and it wasn't nearly as impossible as I anticipated. Lesson: your body is most definitely stronger than your mind thinks it is. Once you're confident in your form, try and push your weight a bit, you might surprise yourself. Just keep that form rock solid and see what you're capable of.

This week:
Monday: Weights
Tuesday: Off
Wednesday: Hill runs, heavybag
Thursday: Weights
Friday: Elliptical intervals, core work
Saturday: football game
Sunday: heavybag in the morning, pickup ulty in the afternoon.

Daylight savings is finally back and that means field work is back on during the week. Definitely gonna make that tire sled from the link above, that should make a nice addition to the ol' sprint training. We'll see how that goes.

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